I'm getting back into lifting after a summer hiatus that started in May with a fractured kneecap and an aggravated meniscus tear (left knee). So ends my spectacular career in social soccer (the shit we do for women:rolleyes:).
Old PR's, February 2010:
Bench: 195lb
Squat: 245lb
Deadlift: 325lb
Press: 135lb
Current Build: 5'10", 208lb, BF around 24% (my guess, will measure)
BMR at program start: ~2500 cal based on lifestyle
Diet: Ignoring caloric intake and simply eating everything I can, paying attention to carb intake and focusing on eating clean. Some milk, not the full gallon. I'm starting to get sick of eating, which should mean I'm on the right track. Noticeable growth one week in.
All lifts 3x5 unless noted. Received SS over the weekend. Wow. This is the best lifting resource I have found. Strict form control is going to be important as I rehab my knee and add weight. I had to modify all my lifts and will need to reduce weight and focus on form as I get stronger.
First Workout: 9/08/10
Squat: 95lb
Bench: 95lb
Assisted pull-ups: 3xfailure, 80lb
Comments: severe soreness after this workout, was unable to straighten arms for a couple of days. Knee has some slight pain at bottom of squat.
Second Workout: 9/10/10
Squat: 105lb
Press: 75lb
Deadlift: 135lb
Comments: arm soreness going away, slight knee pain in deadlift, none in squat.
Third Workout: 9/13/10
Squat: 95lb front squat
Bench: 135lb
Assisted Chin-up: 3xfailure, 65lb
Comments: Due to lack of power and squat racks, will not be returning to this gym. Also time to get a log so I don't fuck up the progression again.
Fourth Workout: 9/15/10
Squat: 95lb
Press: 85lb
Assisted Pull-up: 3xfailure, 80lb
Power Clean drills with bar.
Comments: Received SS over the weekend. Made major modifications to my squat. Was doing high-bar, 3/4 squats. Full squats are more difficult. No knee pain.