Just an update

I picked up gravel biking while away from the gym. It was quite good and I was reversing a lot of the poor health markers I had developed while not hitting the gym over COVID.

Unfortunately I had a bad crash end August. I dislocated my right shoulder and did a lot of damage. I am finally back on the bike again and have finished rehab. I'm worrying on strength training my upper body as I lost a lot of muscle due to the injury. (I couldn't even make a bicep peak at my worst.

I will be going back to the gym. Right now my focus is on cardio still as my overall health issues need to be resolved before picking up the iron again. 

Bench and Squat

1 RM for the Squat is 275.

1 RM for the Bench is 155.

Squat: 45x5, 135x5, 185x5, 225x6, 185x5x6

Bench: 45x5, 135x6x6

Initial went in thinking I'd crank out 225x6x6. Six reps was about the upper limit I could do. So I dropped back to 185x5x6 which gave me an RPE of about 7. Bench was correct - 6x6 was an RPE of 7.

Strength testing for program

I'm going to run a 5x5 Stronglifts program to get back into it.

Squat: 135x5, 185x3x5, 205x3, 225x2, 245

Bench: 135x3x5, 155x3x5 (wide, med, close grip)

Been six months since my last post

I'm back at work and have a lot of damage to repair. Until I build up a little strength and endurance I won't be posting up my baby workouts lol. Lots of stretching too haha.

Another week

Back in the gym today. A little stiff last week post-workout, but otherwise nothing to report negative.

Upping the weight a bit today.

Squats: 135x50, 175x5, 185x5, 195x5, 205x5

Bench: 135x5, 145x5, 155x5, 165x5, 175x5, 185x51

DB Curls: 25x5x10

DB rows: 25x5x10

Just threw in the DB work for my pull movement. Wasn't too bad - the right bicep tendon wasn't thrilled with curls, so I'll keep them low key. The chief goal is to get the big movement numbers back up. Squat is at 50% of where I'd like, but it will take some time to get back up to that 405 again. Bench is going pretty good. Being able to hit 255-275 would be best case. I doubt 315 is in me since I never hit it prior to turning 50 lol.

Week 3

Continuing on with my recovery plan. I sprained my wrist back in early September and again last weekend, so it's a bit stiff. Hips and glutes are getting looser, which is good.

Squats: 135x5, 155x5, 175x5, 185x5, 195x5, 185x4

Bench: 135x5, 145x5, 155x5, 160x5, 165x5, 175x5, 155x6

Pretty decent. 

Second day

I was pretty sore after my first workout. Groin and glutes were hit well.

Squats: 45x5, 135x5, 155x5, 175x5x5 rpe 8

Bench: 45x5, 135x5, 145x5x5 rpe 7

High cable chest flye: 50x5x5

Not too bad. Stretches came easy and added some weight to the bar.