And by rest week I mean 11 years out of the gym. I don’t know if any of the folks I used to talk to here are around anymore.
Lots of stuff happened and I fell off. Work, hobbies, life, etc. Now I’m 50, still 5’9", but 305#. My hinges are rusty, my levers are weak, my work capacity is crap, and I’m certainly not strong anymore. Too much beer and BBQ over the years.
So I went in on the home gym (I can curl in the rack if I want!) and I’m getting back under the bar. I don’t have some things that would be nice, but I have enough. I’ve been in about every other day for a few weeks now to figure out what I have left, which isn’t much.
I’m starting a very basic 6 day PPL program, three days at 3x3-5, and three days at 4x8, plus LOTS of prehab and accessory work: bendy and twisty band work. No maxes, no failure reps, no spotter. I’ve got a lot of work to do to get mobile and functional again. It’s a lot like being a beginner but I remember the things I learned.
Goals are simple. Increase my work capacity, get mobile again with stretching and prehab, lose fat with a reasonable diet, a little cardio, and weights, and get used to being under the bar again. The strength will come back, but I’m in prime shape to get hurt if I’m not careful on my progressions.
First phase is 6 weeks, then I’ll reassess:
|Deads: 3x3||Bench: 3x5||Squat: 3x5|
|Landmine Rows: 3x5||Mil Press: 3x5||Calf Raise: 3x8|
|Trap bar shrugs: 3x5||Skull Crushers: 3x8||Sumo Romanian Deadlifts: 3x8|
|Some sort of curl: 3x8||Plate Front Raises: 3x8||Heavy Band Pullthroughs: 3x8|
|BB Rows: 4x8||Incline Bench: 4x8||Front Squats: 4x8|
|Rack Pulls: 4x8||Kneeling Landmine Press: 4x8||Stiff Leg Deadlifts: 3x8|
|V Strap Front Lat Pulls: 4x8||V Strap Pushdowns: 4x8||Heavy Band Pull Throughs: 4x8|
|Some sort of curl: 4x8||Superset shoulder flyes||Calf Raise: 4x8|
I may shuffle the strength and HT days depending on how it goes to start.
For accountability this week I had what I consider my first three real sessions and they looked like this:
|Heavy Leg||HT Pull||HT Push|
|Squats: 3x5@185||BB Rows: 3x8@135||Incline Bench: 3x8@135|
|Standing Calf: 3x8@225||Rack Pulls at knee: 3x8@225||Kneeling Landmine Press: 3x8@25 each arm|
|Sumo Rom DL: 3x8@135||Front Lat Pulldowns: 3x8@80||v Strap Pushdowns: 3x8@35|
|Pull Throughs||EZ Bar Curls: 3x8@55||Superset flyes: 10# plates|
One day I’ll be able to do a pull up again.
Keep the faith