Back to fitness, and then some more.

[Nick Wilding]

Age:38

Height: 185cm

Weight:100k

BF:21% according to US Navy calculator

Food: Eating maintenance, which is 3200, 40/30/30, BCAA’s and creatine.

Conditioning: Trying to do 2/3 very short sessions a week, just to keep the engine working.

I’ve been lifting for about 2.5 years. Best lifts were 150 kilo squat, 105 bench, 210 DL on 5/3/ which is the only programme I’ve done. Much stronger than I was before I started lifting, but nowhere near as good I could have been if I’d done a proper LP in the first place. At the end of March this year I broke my collarbone skiing. It was a displaced fracture so I had to have surgery a week later to have it screwed together. Obviously there was no barbell lifting for a while, apart from one arm deads. To try and turn the negative into a positive I decided to do a complete reset, nail form and run an honest, hard LP and see how far I can take it. Hopefully this log will help when it gets tough.
Once my shoulder had healed enough to start lifting again I spent a couple of weeks playing around with the empty bar and feeling around for the right starting weights. I’d lost a fair bit of size on my right hand side and they had to cut through a lot of stuff to get to the bone, so I wanted to be super safe.

Plan is:
M Squat+Bench, curls, abs
T Off
W DL+Press, Dips, P/ups
T Off
F Squat+Bench, curls, abs
S Press, Pull variation, Dips, P/ups Kroc rows
S Off

Pulling twice a week because I need the volume. At the moment the second session is SGDL at 65% of Wednesday’s work set. Would like to clean but bony protrusion at the fracture site makes it difficult to rack. Hopefully more meat on my delts will fix this and I can add them in the future. Dips and pull ups for sets, curls and abs for density blocks. Abs do however start with 3x10 weighted crunches.
All weights metric, sets x reps.

17/06 Bench 3x5x50, Squat 3x5x60, Abz, Curls. Boxing Tabata 1x8.
19/06 DL 3x5x80, Press 3x5x32.5, Dips 3x5 feet on floor from a chair 1x2 on the dip station, P/ups 5x1.
21/06 Bench 3x5x52.5, Squat 3x5x65, Abz, Curls.
22/06 DL3x5x90, Press 3x5x35, Dips 5x1, P/up 5x1
24/06 Bench 3x5x55, Squat 3x5x70, Abz, Curls
26/06 DL 1x5x100 then back off triples, Press 3x5x37.5, Dips 5x1, P/ups 5x1. Boxing.
28/06 Bench 3x5x 57.5, Squat 3x5x75, Curls, Abz, Boxing.
29/06 SGDL 3x5x65, Press 3x5x40, Dips 3x2, P/ups 3x2, Kroc rows 3x5x10. Boxing.
01/07 Bench 3x5x60, Squat 3x5x80, Curls, Abz.
04/07 DL 1x5x105+back off triples, Press 3x5x40.5, Dips2x3, P/ups 2x3.
06/07 Bench 3x5x62.5, Squat3x5x85, Curls, Abz. Boxing.
07/07 SGDL 3x5x62.5, Press3x5x41, Dips 3x3, P/ups 3x3,Krocs 3x5x12.5.Boxing.
10/07 Bench 3x5x65, Squat 3x5x87.5, Curls,Abz, Boxing.
12/07 DL 1x5x110+back off triples, Press 3x5x41, Dips 3x3, P/ups 3x3.
15/07 Bench 3x5x67.5, Squat 3x5x90, Curls, Abz, Boxing. 5 minute rests between work sets now.
16/07 SGDL 3x5x70, Press3x5x42.5,Dips 3x4, P/ups 4 4 3, Krocs 3x5x15, Boxing.
17/07 Bench 3x5x70, Squat 3x5x92.5, Curls, Abz, Boxing.
19/07 DL 2x115 pinged something so left it there to repeat+back off triples, Dips 3x5, P/ups 3x4
22/07 Return to work fitness assessment (Firefighter). Lots of loaded carries and casualty drags and some BA. Smashed times
23/07 Bench 3x5x72.5, Squat 3x5x95,Curls, Abz.
25/07 SGDL 3x5x72.5, Press 3x5x44, Dips 6 5 5, P/ups 5 4 4.



Phew!

[Nick Wilding]

27/07
Bench 3x5x75, Squat 3x5x97.5, Curls 5min, Abz 5min, Boxing 1x8 Tabata.
Good session. Gradually working grip wider on bench, did 2 sets at ring finger width. Starting to feel a little more like hard work now but form holding up, and speed apart from final squat reps. Might move from 5 to 6 minutes between work sets to keep things moving smoothly.

[Nick Wilding]

29/07
Press 3x5x45, DL 5x115 then back off triples (110/105/100), dips 6 6 5, p/ups 5 4 4, DB rows 3x5x16. Twanged something at 115 last week, repeated it and happily no issues. Although low back is generally quite achy.

[Nick Wilding]

31/07
Bench 3x5x77.5, Squat 3x5x100, Abz 5min, Curls 5min, Boxing.
That's a body weight squat, not much in the scheme of things but feels like a nice wee milestone. Form was fine overall, good depth and stayed tight. On the third set I unracked it too low on my back which threw the first couple off but I shifted it around and recovered. Might not get away with it at higher weights though. Not too worried because I identified and fixed it, but something to be mindful of. Shifted to 6 in rests between work sets.

[markthetwisted]

Will follow along Nick. Give it some!

[Nick Wilding]

01/08
Press 3x5x46, SGDL 3x5x75, Dips 3x6, Pull ups 5 4 4, DB row 3x5x175.5.
Probably going to make this second press of the week a lighter set from now, 80% of working weight.

03/08
Bench 3x5x80, Squat 3x5x102.5, Curls 5m, Abz 5m.
Going for 1kilo jumps on bench from here on, second half of last set was quite slow. Squat from good, going to start paying more attention to bounce.

[Nick Wilding]

05/08
Press 3x5x47, DL 5x120 3x115 3x110 3x105, Dips 3x6, P/ups 5 5 4, Punchbag HIIT.
Think I have remembered how to deadlift, felt much better. Took a tip from Stef and got set, held the position for a few seconds making sure it's perfect before lifting.

[Nick Wilding]

07/08
Bench 3x5x81, Squat 3x5x105. Pushed for time so ditched the fluff.

[Nick Wilding]

10/08
Bench 3x5x82, Squat 3x5x107.5, Curls 5m, Abz 5m, Punchbag-super quick.
Felt good for having two straight days off. Dropping the fourth light day for now as per a suggestion from Jordan, and replacing it with a C2 session. Feeling confident I can get to 3x5x140 on lp by the time we go on holiday for a couple of weeks in November. Would be happy with that, seems like a good short/medium goal.

"You only live once, but if you work it right once is enough my friends." - Saw this earlier, liked it, nicked it.

[Nick Wilding]

12/08
Press 3x5x48, DL 5x125 3x120 3x120 3x105, Dips 3x6, P/ups 3x5. Back fine again during deads.Hit 120 twice by mistake on back off triples. Forgot rows. Went kayaking afterwards and triceps now quite sore.