-
1/7/20
BW=196
So I at least partially tore my rotator cuff back in September. Shut down the gym, eventually shut down everything for about five weeks. I was worried that I'd come back, it wouldn't feel better, and I'd need to start over with surgery.
So far, it is looking like I'll avoid that.
Third session back today, all just front squat 135 x 5 x 3 , Bench or Decline 95 x 10 x 3 with some light pulling on a machine. After the first session it was stiff, but since then it feels almost as good as new (still a little funny at the very top of my range overhead). I think there may have been some atrophy from disuse. Not 100% out of the woods but so far I think I will fully recover-as much as you can at 41.
Weight stayed OK even considering my eating/drinking and exercise went sideways for three months, I didn't let it get out of control, which is a good lesson. No extremes either way.
-
Well hello again to me (and you).
Wild couple of years, did a lot of backpacking and kayaking and very little weightlifting. Got divorced, did the pandemic, got re-partnered up, and am easing back into the gym with these three sessions:;;;;;;;;;;
I had a modest session of bar work and wandered around the gym
I worked up to 135ish for squats and 85ish for press
I did 146x6x3 squats, 95x6x3 press, and Power Clean//Front Squat/Push Press singles up to 135
Then I moved.
So, plan is to do 6's instead of 5s, Deadlift very infrequently if at all, and just add 5 or 10 pounds a session. I will go 6 times a month or so and should be able to progress easily for a couple months.
I'm not planning to get back to 500/400/275/200 ever again, but who knows?
All of this may change as I get going or flake, but that's the joy of life, right? You never know.
BW=220ish
-
1/17
BW=216
Finished moving in, did one other similar gym session I failed to log, quick trip to Las Vegas, a bit of kayaking.
warmup
Squat
bar x some
65 x 6
85 x 6
100 x 3
120 x 3
135 x 3
155 x 6 x 3
Press
bar x some
55 x 3
65 x 3
75 x 3
85 x 6
90 x 6
95 x 6
Power Clean/Front Squat/Push Press
Singles up to 135
Felt pretty easy, which is probably good.
-
1/21
BW=218
kayaked for an hour, beautiful day
Squat
bar x some
95 x 5
115 x 3
125 x 3
135 x 2
155 x 1
165 x 6 x 3 <--still quite easy but that's great, add #10 a session for at least 2 more
Bench
everything was full, so I warmed up with DB Bench, 15s up to 40s
135 x 6 x 2
140 x 6
easy but still titrating, I can jump to 145 comfortably next time
Assisted Pullup Thing
#52 x 6 x 2
My shoulder started aching, so I figured we'd call it a day
-
1/24
BW=220
big boy, modest lower back tightness and knees
warmup
incline treadmill
Squat
bar x some
95 x 3
115 x 3
135 x 3
155 x 2
175 x 6 x 3
Press
bar x some
65 x 3
80 x 3
95 x 2
100 x 6 x 3 <--guessed on the weight and looks like I got it right
PC/FSx2/PP
bar x some
65 x 1
85 x 1
100 x 1
115 x 1
135 x 1
140 x 1 <--push press is still going up really easy
-
1/28
BW=218
warmup
incline treadmill, dynamic stretch
Squat
bar x some
95 x 6
115 x 3
135 x 3
155 x 2
175 x 1
185 x 6 x 3 <--on my second set, my back cracked alarmingly. But no injury, just cracking my never cracked back, feels great.
Banded Pullups
5,5,5
Incline Bench
bar x some
65 x 6
85 x 3
95 x 2
105 x 6 x 3
Bench
145 x 6 x 3
Sauna
-
2/1
BW=218
warmup
incline treadmill
dynamic stretch
Squat
bar x some
95 x 6
115 x 3
135 x 3
155 x 2
175 x 2
190 x 6 x 3
Press
bar x some
65 x 6
85 x 3
95 x 3
105 x 6 x 3
PC/FS/PP
bar x some
95 x 1
115 x 1
125 x 1
135 x 1
145 x 1
-
2/6
4 day break isn't ideal, but you know what? I'm on a on a long climb to nowhere, I hope to get stronger for a decade, but probably not as strong as I once was.
Rule #1 is don't get hurt, Rule #2 is keep it up. Reminding myself to default to an extra day of rest, and extra day at the existing weight, etc. Speedy progress doesn't matter, consistent progress does.
Warmup
dynamic stretch
Squat
bar x some
95 x 6
115 x 4
135 x 3
155 x 3
175 x 2
185 x 1
195 x 6 x 3 <--still going up easy
Bench
bar x some
95 x 6
115 x 3
135 x 3
150 x 6 x 3 <--easy
PC/FS/PP
bar x some
95 x 1
115 x 1
135 x 1
145 x 1
150 x 1
155 x 1<--right shoulder felt a little suspect at lockout, so I skipped pullups and called it a day
Sauna
-
2/9
BW=218
Been doing a lot of walking and am watching my eating, trying to hit 205 in about 7 weeks. Writing it down makes me realize that's probably too much by about half.
Warmup
dynamic stretch
Squat
bar x some
95 x 6
135 x 6
155 x 3
175 x 2
185 x 1
200 x 6 x 3 <--we're entering effort territory
Press
bar x some
65 x 6
85 x 3
95 x 2
110 x 6 x 3
Banded Pullups
6,6,6
-
2/15
Warmup
incline treadmill
dynamic stretch
Squat
bar x some
95 x 6
135 x 3
170 x 2
185 x 2
205 x 6 x 3 <--feels like real squats
Press
bar x some
65 x 6
95 x 3
110 x 6 x 3
PC/FS/PP
bar x some
95 x 1
115 x 1
135 x 1
145 x 1
150 x 1
155 x 1
This workout is a day or two late and not exactly right. Also, perfectly fine.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules