Starting from less than zero

[TartanEagle]

February 10, 2023
Crap session all around. I'll chalk it up to a bad day.
Squat 215x5x3 - filmed set 2, all reps were about 2 inches high. Likely, all sets have been high for the past several weeks. 3rd set was to depth.
Bench Press 182.5x4, 3, 2. Very demoralizing. I never failed a set when I first ran NLP. I just switched to 2.5 pound jumps, so this was a surprising result.
Chins 10, 10, 7. All fewer than my previous 2 sessions.

[TartanEagle]

April 30, 2023
Bodyweight 171. I lost about 5 pounds on vacation, as I had no access to meal replacement shakes.

Squat 135x5x1 - post layoff protocol for me. I always get a pretty bad strain in my right adductor/hamstring when I start up. The fist few sessions must stay light.

Press 85x5x3
Deadlift 185x5

[TartanEagle]

May 2, 2023
Squat 135x5x3 - My right adductor was pretty sore, but I didn't make things worse so history tells me this won't be an issue going forward.

Bench press 145x5x3

Deadlift 195x5

I was very frustrated by how much strength I've lost. Then I pulled up a picture of what I looked like in June, after just completing treatment. While I have lost a lot of strength and weight, I've also really come a long way on the road back. With patience and consistency, I should get back to where I was and hopefully, surpass those PRs.

[TartanEagle]

May 7, 2023
BW 173
Squat 155x5x3
Bench Press 150x5x3
Deadlift 215x5
Nice and easy today. Focus is on squat depth, tucking elbows on the bench press and lifting the chest on deadlift.

[TartanEagle]

May 9, 2023
Squat 165x5x3 - My back did not like my setup for the first two sets. I was getting too much hyperextension. Focusing on bracing from a neutral position for my third set went much better.
Seated Press 95x5x3 - no issues
Deadlift 225x5 - I always struggle with the starting position, as I'm so stiff. It's more work to get my back reasonably flat than it is to pull the weight.

[TartanEagle]

May 11, 2023
Weight 175 - That's 4 pounds gained in the last two weeks.
Squat 170x5x3 - I'm still focusing on bracing with a neutral spine.
Bench press 155x5x3 - No issues. I still have a few 5 pound jumps left.
DL 225x5 - This was supposed to be 235,. Will do 235 next session.

[TartanEagle]

May 14, 2023
Weight 177
Squat 175x5x3 - I filmed each set. First was a little high. Sets 2 and 3 are right at parallel. It's really tough for me to hit depth without relaxing my lumbar. I'm not sure why.
Seated Press 100x5x3 - No issues. I felt stronger than last week.
Deadlift 235x5x1 - No problems. I still fee very stiff getting into position, but the weight moved well.

[TartanEagle]

May 16, 2023
BW 178
Squat 180x5x3 - I narrowed my stance a little, which helped with depth. Just need to keep my knees out and stay over the midfoot.
Bench press 160x5x3 - No issue
Chins 10, 10, 6 - I will alternate deads with chins and rows

[TartanEagle]

May 18, 2023
Squat 185x5x3 - I'm focusing on bracing and keeping a neutral spine. I think over arching has been limiting my depth.
Seated Press 110x5, 4, 4, 4 - should have been 105. This is the second mis-load in a row on a Thursday morning. Need more coffee.
DL 245x5 - No issues.

I've made all my workouts in the three weeks since I moved workouts to the morning.

[TartanEagle]

May 19, 2023
Bonus upper body day
I saw a video by Grant Broggi recommending an extra press day, using 90% of that weeks press movement for 5x5.
( HOW TO HAVE A BIG BENCH PRESS WITH STARTING STRENGTH | This is the way! - YouTube )
Sounds fun, so I'm giving it a shot. It's probably not recommended by 50 year recovering cancer patients, but what the hell. I did some easy pullups as well.

Bench Press 145x5x5
Pullups 6 sets of 5