36 M, 5’8, and 168lbs. I ran 800+1600 in high school, I used to go to BJJ, kickboxing, and lift weights 5+ days a week in my 20’s (with ~1 year off to reconstruct and rehab a torn ACL), and generally felt like I was in much better condition. Then I moved and stopped working out almost entirely for about 5 years.
My goal is to regain and exceed my old levels of strength.
Old bests: Bench: 210x2, Squat 265x1, Deadlift 365x1, SOHP 155x1, chin ups with 90lbs added, at a BW around 160lbs.
Goals: reps with 1,2,3,4 plates on the big 4 during my workouts, chin ups w/90lbs, 1/2-BW DB squat for 20 reps, 1/2-BW DB row for 35 reps, sub-12min 2-mile run.
Routine: 531 Beginner Prep School
I did 3 weeks of 531 for beginners starting 12/4/22 then skipped the deload and started doing BPS. I’m already getting tendonitis in my shoulder and knees which has never happened to me before, so yeah let’s see what happens next. Every workout is an exercise in my ego eating shit using such light weights, but I’m going to stick to the principles of starting too light, progressing slowly, and keeping up good technique.
Here’s my entry from yesterday to get started:
C3W1D1 Beginner prep school
Squat & Bench 70/80/90% DB squat 60x10, push ups x15, Chins x6, decline sit up x10, DB row 65x10. Ab wheel 4x10.
It was packed in the gym today. I had to wait around for the squat rack so I did a bunch of push ups, chin ups, face pulls, and shoulder external rotations. Then I got my squats in. Then the benches were taken, so I did all my warm ups and first set of bench on DBs, still waiting so I did the FSL sets with dumbbells. I did pull ups between the dumbbell bench sets so that was 55 pull ups right there not counting the earlier and later ones. The bench never opened up so finally I dragged a bench into the power rack and did the two top sets of bench. They went up pretty nicely. My shoulder tendon and knee tendons still hurt and my abs are still sore so I was considering deloading this week, but maybe I’ll do a partial deload and just cut the assistance way down. Maybe I’ll shuffle assistance lifts around a little for the next 6-8 weeks.