T Nation

Becoming an Indestructible Dad


#1

Hello everyone. Here are the facts.

30 years old. Fat, weak, and stiff with a bad back. I tweaked it years ago and found a way to mess it up again every time I got near my fitness goals. Then I had a child and lifting weights was gradually phased from my life.

Here are my stats:
Height: 5'8"
Weight: 208

Best lifts before I stopped training (December 2014)
Squat: 315
Sumo deadlift
Bench: 225
Overhead press: 160 x 3
Power clean: 155 x 2

My current goal is to fix my posterior chain issues and mobility restrictions, and also attempt to undo 30 years of body damage while dropping down to 170 pounds. Then I will go on a more traditional strength program to get strong and gain weight, probably to about 185-190 pounds.

Here is my routine:

Workout #1
Agile 8 + Simple 6 (No foam rolling)
Pull throughs: 3 x 12-15
Bulgarian split squat: 3 x 6-8
-Mountain climbers: 3 sets
Bench press: 2 x 5, 1 x 5+
0Band Pullaparts: 5 x 15-20
Lat pulldowns: 5 x 10
face pulls: 5 x 15-20
BW rows/pushups/ side planks: 3 sets
Sauna stretching

Workout #2
Agile 8 + Simple 6 (No foam rolling)
Pull throughs: 3 x 12-15
Front squats: 3 x 6-8
-Mountain climbers: 3 sets
DB shoulder press: 5 x 10
-Band pullaparts: 5 x 15-20
DB rows: 5 x 10
-Band dislocates: 5 sets
BW rows/pushups/planks: 3 sets
Sauna stretching

Workout #3
Agile 8 + Simple 6
Pull throughs: 3 x 12-15
Bulgarian split squats: 3 x 6-8
-Mountain climbers: 3 sets
Dips: 3 x MAX
-Band pullaparts
Lat pulldowns: 5 x 10
Face pulls: 5 x 15-20
BW rows/pushups/Side planks: 3 sets
Sauna stretching