Wednesday 9/23
Warmups: a few box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Wednesday 9/23
Warmups: a few box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Thursday 9/24
Kettlebell Press
16 x 1 x 88
Friday 9/25
Warmups: a few box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Saturday 9/26
Front Squat
2x135
2x165
2x195
2x225
2x230 (comeback PR)
2x230
2x230
2x230
Sunday 9/27
Kettlebell Press
16 x 1 x 88
how did it feel to get the PR in?
I mean, right now it still feels pretty hollow because a) the weights are so far from my prior PR’s and b) they just aren’t that heavy even now. The rate limiting factor at this point still isn’t overall strength, I’m pretty sure could grind up a rep with 405 on my back today if you told me my family’s survival depended on making the lift. But, I’m being cautious because I’m still not fully confident that my back will hold up to it (yet) and I really want to have this comeback “stick” because I’ve missed heavy barbell training so much (except for a couple half-hearted attempts that had to be shut down over the summer, it’s been about four months since I lifted anything heavy and more like seven since I did so with confidence and feeling “right”). I know that in the next year or two I will be getting a reverse hyper machine from my dad (parents will soon be retiring and moving to Pittsburgh, where my brother and I have both settled) and have a feeling that will be a huge boon for long-term back health; my back has always felt pretty darn bulletproof during periods where I have had regular access to an RH. So I’ve gotta be a bit cautious and hang on til that bad boy is in my garage. If that means I just gradually work my way up from squatting 245 for a double to squatting 315 for a double at my newfound lean-ish bodyweight, and hang there until I’ve got that RH, so be it. At some point I’m sure the “comeback PR’s” will start to feel a little more exciting to me, but for now it’s still kind of a shoulder shrug, if I’m being completely honest.
EDIT: this probably sounds too pessimistic. I mean, I’m happy to have a barbell with any weights that mean something on my back again. Just that I’m not really turning cartwheels over these comeback PR’s until I’ve at least got 315 on the bar…for now it’s a small daily satisfaction of getting a little closer to my best each time
Monday 9/28
Warmups: a few box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Back Squat
2x225
2x255
2x255 (comeback PR)
Video:
Tuesday 9/29
Kettlebell Press
16 x 1 x 88
Wednesday 9/30
Warmups: a few sets of box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Back Squat
2x225
2x260 (comeback PR)
Those squats looked like a hot knife through butter mate. Nice job. Also looking slim.
Thursday 10/1
Deadlift
10 x 1 x 225
Pull-ups
1 x 8
1 x 6
Okay. I’m gonna try building all the way back from the ground up (or 225…) on the deadlift. I wonder if each time I’ve tried to start pulling again the problem has been thinking I can just walk in and pull weights near my old max. I should probably just quit trying for a few more weeks until the box squats have really started to take effect, but I can’t help myself…
I know you dislike isolation work, but have you considered any lower back specific work while you build back up?
Friday 10/2
Front Squat
2x135
2x165
2x195
2x225
2x235
2x235
2x235 (comeback PR)
Pull-ups
1x8
1x6
Saturday 10/3
Warmups: a few sets of box squats at 135, 165, 195
Box Squat
8 x 2 x 225
Sunday 10/4
Workout 1:
Kettlebell Press
20 x 1 x 70
Did this in the AM while my toddler ran around the front yard. Just sort of a little bonus micro-workout.
WORKOUT 2:
Back Squat
2x135
2x165
2x195
2x225
2x255
2x265 (comeback PR)
Monday 10/5
Front Squat
5x135
5x165
5x195
2x225
2x240 (comeback PR)
Back Squat
5x240
Pull-ups
1x8
Tuesday 10/6
Five rounds of:
Kettlebell Press 2x70
4 Pull-ups
Deadlift
10 x 1 x 225
1 x 315
Definitely had a lot more in the tank there
I certainly hope so! I’m not nearly working near full capacity yet. Just being smart and taking this return-to-heavy-lifting slow. I was really bummed about how my back felt all spring. Plus, with 40+ pounds gone from the waistline, some of the leverages are a little bit different now…best to adjust properly.