After more than a year off training because of injuries (not training related) and surgeries (knee, neck, both shoulders), I am planning my comeback at 55 years young. I trained regularly and intensely for 30 years before being sidelined in early 2017, competed in a few PL meets and was “kind of” strong.
Here is my draft “bounce back” routine, which I will follow for 8-12 weeks while I reacclimatize. I also will be doing yoga once a week and a couple days of cardio (KB swing complexes).
Edit: Because of post-surgical shoulder and neck issues that are going to take a long time to resolve (if ever), I cannot squat, deadlift or press with a straight bar at this time. I train at home.
Comments/thoughts most welcome. TIA
Three Days Per Week Horizontal/Vertical Split
Workout A: Vertical/Knee I
- A1: Cable Rope Face Pull 3/30/0
- A2: Landmine Viking Press (Kneeling) 3/25/0
- A3: Cable High Pulley One Arm Row 3/25/2-3
- B1: Landmine Linebacker Squat 4/25/0
- B2: Cable Pull Through 4/40/3
- C1: EZ Bar Drag Curl 3/35/0
- C2: Plank x/x/2
Workout B: Horizontal/Hip I
- A1: Cable Rope Face Pull 3/30/0
- A2: Football Bar Low Incline Bench Press 3/25/0
- A3: Landmine T Bar Row 3/25/2-3
- B1: Trap Bar SLDL 4/25/0
- B2: Trap Bar Step Up 4/40/3
- C1: DB PJR Pullover 3/35/0
- C2: Rollout x/x/2
Workout C: Vertical/Knee II
- A1: Cable Rope Face Pull 3/30/0
- A2: DB Snatch/Eccentric Press 3/25/0
- A3: Cable Lat Pull Down 3/25/2-3
- B1: Landmine Hack Squat 4/25/0
- B2: Cable Pull Through 4/40/3
- C1: Cable Preacher Curl 3/35/0
- C2: Plank x/x/2
Workout D: Horizontal/Hip II
- A1: Cable Rope Face Pull 3/30/0
- A2: DB Floor Press 3/25/0
- A3: Landmine One Arm Row 3/25/2-3
- B1: Landmine SLDL 4/25/0
- B2: Trap Bar Step Up 4/40/3
- C1: Cable Rope Overhead Extension 3/35/0
- C2: Rollout x/x/2
Week 1: A, B, C; Week 2: D, A, B; Week 3: C, D, A; Week 4: B, C, D
X/Y/Z = X sets with a total rep goal of Y over all sets, with Z minutes’ rest before next set; increase weight when you perform Y or more total reps over X sets.