Depends how often you’re planning on going.
If you’re going 2/3 times per week then a full body session each time you go works fine. I wouldn’t necessarily do Deadlifts & Squats each time though, maybe alternate those.
If you’re going 4+ times then you can start splitting the workout, Upper/Lower, Push/Pull/Legs etc.
I’d probably start with full body then if you really get into it, start splitting it; a full body workout might look something like:
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yeah, that’s one of the places I found that my percentages are based on. I decided to only monitor those 4, partly becuase they are generally accepted as the key exercises, and partly because it’s too easy to cheat on pulling, curling type exercises so your best is always a bit debatable.
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I’m thinking like once a week! 
Can’t do the squats as there’s no rack there, it’s just a little one on the floor.
Ok, some form of Lunges or Bulgarian Split Squats will do the trick.
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Sounds like what you might get after a dodgy moussaka
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And equally pleasant!
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Careful with the press, hardest to improve I think and easiest to strain. IIRC 42.5 5x5 is my best and you won’t want to go swimming after that.
Plus I feel most of the benefit is from the postural gains over shoulder strength itself.
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Cheers, i’ll keep that in mind for sure. It’s only a bit of fun, so don’t want to go causing any harm.
It was actually my elbow feeling a tiny bit tender the next day - but i get that sometimes when i do pressups as well. Weirdly my shoulders were absolutely fine the next day. As noted above, it was my hammies and glutes that got an absolute pounding (oi oi). They’re still not right today!!
Probably a symptom of my relative strengths/weaknesses I suppose. My weak ass glutes are apparently a contributor to my running injuries. So that makes sense.
Upper body i’ve always felt functionally strong for a small, endurance guy.
I must admit I do have a tiny bit inside of me that fancies giving the (whisper it) hyrox stuff a go! 
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I would try 80 ms burpee broad jumps first ?!
Seriously there great races and you certainly have the run speed to do well.
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Typical Bongo to be all weak runner vibes and then just walk up to 50kg bar and overhead press it no problemo for 5-8 reps.
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Technique is worth some attention 
.
Thanks for reminding me to watch this again:
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I Always do these seated ?
No wonder I’m crap
50 kg ?! For reps
Strewth !
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Thanks for that strengthlevel link - very useful as I’m just getting back into this after a long break from the gym machines.
Interestingly, last week I was watching a young guy on the sled press building it up to 300kg and after he finished I asked if I could have a go - not done it before. We dropped the weight to 240kg and I could tell he doubted I could do it - I went on and did 10 reps with that weight.
According to the strengthlevel charts for my age that’s close to Elite level. Still some strength left in this old prop……
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I’ll have to go back and check. You’re making me doubt now as I had no idea what ‘good’ looked like. I felt so out of place there! .
Pretty sure it had 2 x 10 and 1 x 5 on each side though. Bar must’ve been aluminium as I picked up a spare one and it barely weighed a thing.
Will try to go again on Fri I reckon.
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Hah, he even had 50kg plus the bar 
Next you’ll be admitting it was a 70kg lift with a standard 20kg bar!
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Last week one of the kids at the rugby academy did 210kg squat for 8 reps to 90degrees. That’s supposedly on his way back from a knee injury too 
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Next he will go on the swimming thread and ask if doing 58 second front crawl in a 50m pool is a good time. Then is a 470W FTP good and so on 
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With his mitts, he probably had one in each hand and did dumbell presses.
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Now we ALL know that will never happen!
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Winter’s here, back in the gym more regularly.
Doing the only thing I know or understand 5x5
Squatting 65kg (worked up from 50kg a couple of weeks ago)
Bench a puny 45kg
OHP 30kg
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