I am officially back to posting again.
It’s been a rough year, with spotty training. Still working through a divorce that came as a surprise, as well as working through some major and minor health issues. However, I am back to training, in fact signed back up at Los Campeones today. With my need to use speciatly bars due to old injuries I was just too limited to machines at the commercial gym.
I am in week 3 of a sixteen week cycle that I am composing using various elements that I know work for me. It is not powerlifting, more powerbuilding/bodybuilding/general health. It is progressive and each week will increase in weight, intensity, volume, or all three. We will see how I feel at the end, and if I can get back to competing. Would like a pro total as M1 still.
Easy one tonight, shoulders/tris
standing calve 6 x 15-25
standing overhead press with football bar
bar x 15 x 2, 95 x 6 x 2, 135 x 6 x 2, 155 x 6 x 2, 175 x 6 x 2
first time with any real over head pressing, esp with free weights, in years. stability and confidence were main factors with keeping weights light
laterals 40s x 4 x 12-15
face pulls 4 x 10-12
overhead machine extension 4 x 8-12
neutral grip machine press 4 x 8
rope down/rope ext 4 x 8-12 each
decent return to gym, embarassing weights on the OP but with my years of shoulder issues, and currently shitty core strength, not a surprise. I expect that to move up fairly quickly if I play it safe and don’t reinjur