T Nation

Starting Over

Hey all, I posted here a long time ago and I took a break from training do to surgery. I had a disc fusion.
Well its been about a year and my surgeon gave me the green light to train like normal (but be smart) my disc’s are fully fused though but its the stiffness thats a pain in the ass now.
I was looking at a few things and decided to give the 531 beach body challenge a go.
some stats
age 35
weight 205 (gained 10 lbs while on disability which isnt bad )
height 5’11
not sure on any maxs sense its been so long
starting low on the weights, everything is about half of what i used to do to be safe, so…
Todays workout was
Hang clean
45X5
50X5
60X5
65X5
70X3
75X3
80X1
85X1
90X1
100X1
80x5
Squat
160X15
Press
65X5
75X5
85X5
Rope chin
25 total reps and they varied from 5 to 3 reps… They were hard for me

Monday
OK so i don’t re post my warm up crap, i usually jump rope a bit and foam roll
i did that then…
Squat
145X5
170X5
190X5
hang cleans (taking it real easy sense its a little rough on shoulders)
2 set
80X6
Military press
45X5
50X5
55X5
60X5
65X5
75X3
85X3
90X1
95X1
100X1
105X1
DB hammer curls with fat gripz 100 total reps went like (used 20 lb db then when i got to the second 10 rep moved to 15’s)
25
15
15
15
10
10
10
10
all felt good and i like it so far

Might be replacing the hang cleans with high pulls. Im feeling a little aggrovation and i dont like that being that im lifting for thebfirst time after surgery. The fusion is solid but my muscles are still kinda tight.

todays workout

Squat (using safety squat bar)

bar (62 lbs) X5
bar (62 lbs) X5
92X5
122X5
157X3
187X3
217X1
247X1
282X1
312X1

deads sumo stance
165X5
190X5
215X5

OHP 50 reps @ 75 lbs

DB rows 100 reps used 30 lb

felt good pushing the heavier weight squatting, best ive done post op

to sick to workout yesterday so i did today instead

replaced hang cleans with high pull
5X55
5X65
5X75
5X85
3X95
3X100
1X105
1X110
1X115
1X120

squat
15X185

OHP
5X70
5X80
5X90

rope pullups
25 total reps 5X5