I've been back training for about 5 weeks now, and probably need to start logging.
I've had a training layoff of nearly 2 years. Dropped about 60 pounds, primarily by sitting at my desk a lot and not lifting, and frequently not having time to eat. I lost my dad to a heart attack earlier this year, and that has nudged me to start taking better care of myself, and especially my heart. Currently weigh about 185, and I'm probably the leanest that I've been in 15 years.
Goals:
1. I'd like to keep my body weight below 200 pounds. I was diagnosed with sleep apnea a couple of years ago, and it's definitely aggravated at higher body weights.
2. Need to get my squats and deadlifts back up to 2x bodyweight. I suspect that this is going to be hard, given (a) that I'm not going to eat like a madman the way I did before and (b) I've got some goals that will probably conflict with this.
3. Take conditioning much more seriously. I'm primarily concerned about general cardiac health. My proxy for "conditioning" at this point is to get my 5k time down to something around 20 minutes. This is going to be tough, as that's pretty close to my best 5k times when I was even lighter than I am now.
4. I really need to work on my BJJ. I'm a brand new blue at this point, so it isn't clear that I have a good specific goal that I can work on for the rest of 2014.
5. I'd really like to be able to do a 1 arm chinup. I'm terrible at chinups, and can only do a few at a time. I can do so few that it's hard to program them.
The Plan:
1. I've got BJJ classes 3 times per week, and within my organization, I can visit each of the other schools (within an hour drive or so) once a month for free, so I should be able to bump this up to 4x per week.
2. Running. Before last month, I hadn't really run in years. I started out just walking about 2 months ago, and have eased back in to running. Right now, I'm running really slowly (about 11 minute miles). I've been doing this intentionally to try to keep my heart rate at about 130-140 during these runs, and this seems to have paid off with a significant drop in resting heart rate. I'm trying to run 6 days a week. Right now this is about 2 miles per run, but I expect this to move up to an average of 3 miles per day, but with a long run on the weekend, and a couple of my weekday runs dropping to short relaxing runs. I am considering joining a running club that will get me access to a coach.
3. Still not sure what I'm going to use for lifting programming. I did resume lifting about 2 weeks ago, and so far I've been keeping the weights low just to get the body used to pushing and pulling things. I did look at Greyskull LP, and it has a lot of things I like.