The Comeback - 1.5 year hiatus

[iamgmo]

W10D1 - Monday (at new gym - from now on just the gym)

Squat:
45x5x2
135x5
225x3
285x2
340x5x3 Good Good.

THE Press:
45x5x2
95x5
125x3
135x1
145x5x3 +5 still. No rattle today but i also noticed once i was done i forgot to wear my arm thing so...

Deadlift
135x5
225x3
315x2
365x1
405x5 super EZ. Coaches and other members were like: "whoa, you make DLs always look EZ".

[iamgmo]

W10D2 - Wednesday

Squat:
45x5x2
135x5
225x3
285x2
345x5x3 Good Good.

Bench Press:
45x5x2
95x5
135x5
165x3
185x2
205x1
220x5x3 coach says i need to work on not doing these so slow. it is hard because my bad arm makes me scared to go faster but mind over matter i guess!

Power Clean:
45x5x3
95x3
135x3
145x3
145x3
150x3
150x3 Felt tired. Did what i could.

Weird sleep but all going well.

[iamgmo]

W10D3 - Friday

Squat:
45x5x2
135x5
225x3
275x2
315x1
350x5x3 Set 2 and 3 were fine in terms of strength but some form issues because today i just could not set the bar properly in my back for some reason. It happens, just moving on.

THE Press:
45x5x2
95x5
135x2
150x5x3 +5 still. All good and well here, if anything it could be argued bounce and form are improving.

Deadlift
135x5
225x3
315x2
375x1
415x5 today it wasn't EZ so it is time to DL only once a week on Fridays from here onwards.

[iamgmo]

W11D1 - Monday

Squat:
45x5x2
135x5
225x3
275x2
315x1
355x5x3 Non of the form issues that showed up last session came back, which is great! Set 2 coach didn't even say anything bc it was THAT spot on throughout.


Bench Press:
45x5x2
95x5
135x5
165x3
185x2
205x1
220x5x3 Form is fixed, all moving good and well and still +5lb jumps

Power Clean:
45x5x3
95x3
135x3
145x3
145x3
150x3
155x3 Working on making sure my arms don't bend before the pull is done and getting under the bar faster.

[iamgmo]

W11D2 - Wednesday

Squat:
45x5x2
135x5
225x3
295x2
330x1
360x5x3 Good Good. Will test next time with bar about .75 inches further up my back as coach really wants me to try it.

THE Press:
45x5x2
95x5
125x3
145x1
155x5x3 +5 still. All good and well here, they moved fast both according to me under the bar and coach.

Chinup
1* Could have done two more at least but right at the bottom of the movement my surgically reconstructed arm felt quite a bit of pain so decided to not do them until the first part of progressing all the other major lifts is done.

[iamgmo]

W11D3 - Friday

Squat:
45x5x2
135x5
225x3
315x2
345x1
365x5x3 Good Good. going that extra .5 inches higher on my back was fine.

Bench Press:
45x5x2
95x5
135x5
165x3
195x2
215x1
230x5x3 EZ today. Coach was even surprised how well these are moving... now i just need to get my leg drive to fully work again.

Deadlift
135x5
225x3
315x2
365x1
396x1
425x5 EZ today, still +10lb jumps. Coaches asked why I added a 'no regrets' to my typical pep/form-cue self talk before the workset.

[iamgmo]

W12D1 - Monday

Squat:
45x5x2
135x5
225x3
315x2
345x1
370x5x3 Recovery was hard between sets. And i added 2 minutes of rest even. Last last set was rough, so light squat day on Wednesdays now.

THE Press:
45x5x2
95x5
125x3
145x1
160x5x3 +5 still.

Power Clean:
45x5x3
95x3
135x3
135x3
135x3
135x3
135x3 Form work. Need to drop and catch with delts and will keep on working on that for now.

[iamgmo]

W12D2 - Wednesday

Squat (official light day):
45x5x2
135x5
225x3
275x2
300x5x3 Fine. Knee acted up from an issue with power cleans last time and so even tho they were light i hate the feeling of some pain in my knee while doing those. Not "i can't do anything pain" but still it is distracting. I've squatted with a swollen knee before, i know i can do it and i know it is fine, it just had been a LONG time.

Bench Press:
45x5x2
95x5
135x5
165x3
195x2
215x1
235x5 EZ
235x4x2 Went from EZ to failure. Only reasons can be food and sleep, plus my knee bothering me can make my arm surgery thing swell up as well. We'll see what happens next time.

[iamgmo]

W12D3 - Friday

Squat:
45x5x2
135x5
225x3
315x2
345x1
375x5x3 Knee swell is still there, pain still there, but we ain't no quitters we get it done!

THE Press:
45x5x2
95x5
125x3
145x1
155x1
165x5x3 +5 still. This is a PR for sets across.

Deadlift
135x5
225x3
315x2
365x1
405x1 I told coach my knee was getting in the way during the previous warmups. When Coach saw this warmup he said, yep, we aren't doing the workset at 435 and just go do something light that won't hurt. BTW at this point this set had popped my knee back into its proper place.
315x5 Just to get blood flowing and do a little bit of pulling work.

[iamgmo]

W13D1 - Monday

Squat:
45x5x2
135x5
225x3
315x2
355x1
380x5x3 Originally was going to do one top set and two backoff sets but i told main Coach i was fine and they just gone done. She even called them EZ. And ya sure, other than the knee bothering me it was all fine and well.

Bench Press:
45x5x2
95x5
135x5
175x3
205x2
225x1
235x5x3 Felt EZ, Coach called them EZ too. Originally we were going to do triples as we failed last time but i ate all my carbs all weekend and told coach i felt like today they would be fine and lo and behold, they were! If at first you don't succed, don't pu$$ out and try it again (only one more time, if it still doesn't work change programming).

*No pulling today to give me knee a rest and hope it finishes draining all the liquid that is keeping it swolen up.