Opinions on programming after surgery for 8 weeks...

[grand666]

I'd like to get some opinions on my plan with training after surgery. Skipped two weeks to get the hang of all the bandages and now I'm ready to train next week. Due to the nature of the surgery, I have wounds that will be healing over 8-10 weeks (open wound healing). Depending if I can press with bandages, I think running a 2-day a week LP for couple weeks sounds sane. I'm doing 2 days because moving and having tape come loose etc is annoying.

Some Background:
In December '17 I was 253lbs at 6'4 and set some PRs. Got 400/300/500/170 (sq/be/dl/ohp). During the year I followed a program similar to Andy Baker's annual periodization articles. In early August I settled with some new PRs but at a lighter bodyweight. New PRs were 370/270/480/160 (sq/be/dl/ohp) weighing 238lbs.

I coasted till my recent workout with one of Andy Baker's plans in his Annual Periodization articles. It's the BB type plan between July and September I believe. Was a bit lighter than normal with some bro-type stuff which was a nice break.

Lifts right before surgery(sxr):

Squat: 4x5 @ 295lbs
Press: 4x4 @ 132.5lbs
Bench: 4x4 @ 227.5lbs
Deads: 2x5 @ 355lbs

My plan is to do standard LP but only 2 days a week instead of 3. It will be Monday and Thursday.

Starting weights to get back into it:

Week 1
Squat: 2x5 @ 185lbs
Press: 2x5 @ 110lbs
Deadlift: 1x5 @ 225lbs

Squat: 3x5 @ 205lbs
Bench: 2x5 @ 155lbs
Deads: 1x5 @ 265lbs

Week 2
Squat: 3x5 @ 225lbs
Press: 3x5 @ 115lbs
Deadlift: 1x5 @ 295lbs

Squat: 3x5 @ 245lbs
Bench: 3x5 @ 185lbs
Deadlift: 1x5 @ 315lbs

Week 3
Squat: 3x5 @ 255lbs
Press: 3x5 @ 120lbs
Deadlift: 1x5 @ 335lbs

Squat: 3x5 @ 265lbs
Bench: 3x5 @ 205lbs
Deadlift: 1x5 @ 355lbs

Writing this out it looks to be a bit conservative. Not sure if pressing and benching once a week is enough volume to drive the bench and press up. I'll continue to load according to LP and when I hit the wall do the standard Adv Novice programming hacks. I don't think deadlifting both days will be too taxing for the first couple weeks with 2 days rest between workouts in the week but when it gets heavy, drop the thursday session for some chinups.

Thoughts?

[FatButWeak]

Just for context, whats your age and what was the surgery?

[grand666]

Just for context, whats your age and what was the surgery?

Male, 32, 6'4, 238lbs.

Surgery was CO2 Laser, excised some inflamed skin. (Long story). I can lift with no pain since the nerves were taken out too on the spots were the surgery occurred.

Looking at the numbers it looks a bit conservative to me now that it's written out.

[FatButWeak]

Go as hard as you can. Not sure why you cant do three days per week...just work up to your starting weights the way described in the book. You're like a novice all over again.

[grand666]

Go as hard as you can. Not sure why you cant do three days per week...just work up to your starting weights the way described in the book. You're like a novice all over again.

Location of the surgery sites makes tape come loose the more I sweat so that makes it a bitch to deal with. I just found an article from Andy Baker talking about coming back. Looks like this now:

Week 1
Sq: 3x3 @ 255
OHP: 3x3 @ 120
DL: 1x3 @ 320
1x3 @ 275

Sq: 4x3 @ 265
Be: 3x3 @ 205
DL: 1x5 @ 335
1x5 @ 295

Week 2
Sq: 3x4 @ 275
OHP: 4x4 @ 125
DL: 1x5 @ 355
1x5 @ 315

Sq: 3x5 @ 285
Be: 4x4 @ 215
DL: 1x5 @ 375
1x5 @ 335

Third week will be where I left off, after two weeks.