I’ll start with a brief history. As brief as I can keep it anyways.
I lifted on and off through high school as a typical athlete would, graduating in 2002. Half way through my freshman year of college I turned 19 and hadn’t worked out since the prior spring. I consider this my official start into weightlifting at a bodyweight of 159. I started out not knowing anything other than what you would learn in a typical high school lifting program, but that summer I discovered T-Nation, ordered 20-rep squats, and got to work. Went back to school at a lean 185.
Through 2008 I lifted regularly and always stayed in pretty good shape. There were long breaks (3-4 months a number of times), but I always came back and set new PR’s. IIRC, I was at my strongest during the spring of 2008.
Bench: 315 (easy, I’ve never attempted more due to shoulder issues and just wanted to be able to say I did three wheels)
Squat: 415x5 and 435x3. Unfortunately I tweaked my hip a bit on the 435x3 and never got back to form after all this time. I had a goal of 450.
Deadlift: 575x2. I did this the week before the squatting injury. I was planning on attempting 585 the next week and had a goal of 600.
These were done at a bodyweight of 200-205.
This frustrates me to this day. I was so close to my goals but did not get back at it with the same intensity after that. Marriage and kids tend to do that to people. This isn’t meant to be an excuse, but I fell into the same trap of reality that many people do.
In 2012 I started at it again with the same squat and deadlift goals. I was getting close to my previous PR’s and training for a strongman competition when I tore my right labrum in the spring of 2013. It was almost certainly tore before, but this injury was the proverbial straw that broke the camels back.
I tried rehabbing over the summer and fall, but it wasn’t happening. I finally booked a doctor’s appointment in January 2014 to have both shoulders looked at. The right labrum was repaired in January of that year and the left labrum and rotator cuff the following May. My twins (kids three and four) were born that August. I did manage to get back to the gym a bit during the winter of 2014-2015 and was making excellent upper body gains now that my shoulders weren’t holding me back.
Then in 2015 we bought some land in a rural area to build a house on. 2016 and 2017 included two moves and a year in a cramped rental while acting as my own GC. I moved my weights to the rental and then to the new house during this time, so I can’t truthfully say I didn’t touch a weight, but really I didn’t touch a weight.
I worked out for the first time in almost three years last week. It would be pointless to post current weights as 1) I’m not going to max out on anything until I feel comfortable with some heavy weight again and 2) It would be pathetic. Let’s just say I managed only 6 chinups, and 3x10@135 for both squat and bench made me incredibly sore.
I weighed 220.8 this morning at 5’10. I’m now 34. With my current amount of muscle mass I probably shouldn’t be over 190. I’m having a tough time with specific goals as I really have no clue how fast some of the strength and muscle will come back, but I’ll consider these some milestones over this period.
Bench: 3x10@225. I still have little desire to get a true one rep max.
Chinups: 3x12 at BW
Pictures will be in my next post.