... I will keep you informed on how I develop my workout over the next weeks...
As I promised... I started the following workout 2x/week, worksets 3x8. I started really low on weight to concentrate on proper form and tried to increase weight each session (5kg on Deadlift and Squat, 2,5kg on the others, except Pull Down (3kg)).
Exercise, starting weight, actual weight:
Squats, 40, 70
Deadlifts 30, 55
Bench Press, 20, 35
Bent-over Row, 20, 35
Press, 20, 32,5
Pull Down, 45, 51
As you can probably see, I wasn`t able to increase weight on every session. I stuck with the Pull Down first at 54kg (loosing proper form; and because there is no pad to put my thighs under, it nearly lifts me up). I repeated the 55kg with deadlifts to make sure, my back doesn`t round. And I wasn`t able to do 3x8 with the Press at 32,5kg the last two sessions.
I probably won`t be able to train 2x/week the next two weeks (due to vacations), so perhaps a little setback (or less reps/sets) after that isn`t a bad idea...