starting post surgery, 5+ weeks

[vk60187]

Male, 44, 6ft6in, 236lbs. Had a surgery that involved my abdominal muscles.

Started on March 4th, using the app. Using information from the app log but I'm also warming up as instructed.

3/4/2021:
Squat:45lbx5x3sets
Press:45lbx5x3sets
Deadlift:45lbsx5x1set

3/6/2021
Squat:55lbx5x3sets
BenchPress: 45lbsx5x3sets
Deadlift:55lbsx5x1set

My workouts take around 20-30mins and I'm expecting the time needed to increase as the weight increases.

[vk60187]

3/8/2021
Squat:65lbx5x3sets
Press:55lbx5x3sets
Deadlift:65lbsx5x1set

Went through warmups as instructed by the app. I’m confused as to whether the rest periods are mandatory of 90sec between warmups and 3 min between work sets.

3/10/2021
Squat:75lbx5x3sets
BenchPress:55lbsx5x3sets
Deadlift:75lbsx5x1set

I walk around my basement when resting. Bench press are the easiest but I do have a funny feeling around my muscle during bench press. Stomach muscle feels tight after surgery but there is no pain. Slight discomfort that goes away after I set the barbell back in its place.

[Geoff Bischoff]

Welcome; glad you're doing this. I'm also glad you're starting with very low weight, with an abdominal surgery that recent. I mean, you can't sit around forever, and you need to get strong, but slow and steady makes a lot of sense.

Regarding rest periods:

1) On warmup, take only as much time between "sets" as is necessary to load the bar. You're just trying to get your body physically warm, and your nervous system prepped for load.

2) On working sets: "It Depends." Take the time you need to recover sufficiently for the next set. You're burning ATP to lift heavy weights (in this case, the term "heavy" is relative to what you're adapted to). When the gross load on your squat is only 75 pounds, I would imagine 3 minutes is plenty of time. When you've added 100lbs to that (and 200, and 300), your rest times for work sets will go up. Talking more like 5 to 7 minutes.

Keep at it!

[vk60187]

Thanks Sir. I’m using the app and the warmups do wear me out at times. Let’s see how this goes as the weight gets heavier.

[Mr. Bingley]

welcome! app is helpful but only if you've gone through The Book

btw I had pretty major abominable surgery end of Jan as well, starting the slow climb back. Keep it slow and steady

[vk60187]

welcome! app is helpful but only if you've gone through The Book

btw I had pretty major abominable surgery end of Jan as well, starting the slow climb back. Keep it slow and steady

Thanks and I wish you speedy recovery. I have the book, but I like the app as it does the thinking for me. Just press start and go.

Today was the day where I really felt the squats. Weight is is getting serious :-)
3/12/2021:
Squat:85lbx5x3sets
Press:55lbx5x3sets
Deadlift:85lbsx5x1set

[vk60187]

3/15/2021:
Squat:95lbx5x3sets
Press:65lbx5x3sets
Deadlift:95lbsx5x1set

Weight is getting serious but manageable for 5 reps. Workouts are relatively quick at 30-45mins so far. I need to work on mobility and hands placement during the squats.

[Mr. Bingley]

as your shoulders stretch a little the hand placement will get more comfortable

[vk60187]

3/17/2021:
Squat:105lbx5x3sets
Press:75lbx5x3sets
Deadlift:105lbsx5x1set

I'm finally working out :-). Breathing becomes more important during heavy lifts. I see the points about Valsalva maneuver. Taking large breath in and exhaling after the squat is complete and I'm up preparing for the subsequent rest. So, standing, breath in - hold, squat down, come back up, exhale.

[Mr. Bingley]

also valsalva on ohp and deads, it's very important to tighten the core