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  1. #1
    Registered User Forelight's Avatar
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    Forelight rehab and beyond log

    3 months post labrum shoulder surgery. Been advised to start very light. Goal is to be repping 60kg+ bench and deadlift 140kg+ by end of year. When I've done that I'll bring in squats starting from the bar. But I'm being careful. I created a beginner's log in the past as I took a long time off lifting with illness and considered myself a beginner again. But my best ever competition lifts are 180kg squat, 137.5kg bench and 235kg deadlift at 75kg bodyweight. I don't expect to get to those for a long time now considering my time off and surgery. I am basically starting from scratch and if I ever PB again it will be a big bonus.

    Day 1
    Bench 20kg x 10 reps x 5 sets
    Bent rows 20kg x 10 reps x 5 sets
    Deadlift 60kg x 5 reps x 5 sets

    Day 2
    BP 21kg x 10 x 5
    BR 21kg x 10 x 5

    Day 3
    BP 22kg x 10 x 5
    BR 22kg x 10 x 5

    Day 4
    AM
    BP 23kg x 10 x 5
    BR 23kg x 10 x 5

    PM
    BP 24kg x 10 x 5
    BR 24kg x 10 x 5

    Day 5
    Deadlift 65kg x 10 x 5
    BP 25kg x 10 x 5
    BR 25kg x 10 x 5

    BP 26kg x 10 x 5
    BR 26kg x 10 x 5

    Day 6
    BP 27kg x 10 x 5
    BR 27kg x 10 x 5

    BP 28kg x 10 x 5
    BP 28kg x 10 x 5

    Day 7
    BP 29kg x 10 x 5
    BR 29kg x 10 x 5

    BP 20kg x 10
    BP 30kg x 10 x 5
    BR 30kg x 10 x 5

    Day 8
    AM
    BP 31kg x 10 x 5
    BR 31kg x 10 x 5

    PM
    BP 32kg x 10 x 5
    BR 32kg x 10 x 5

    Day 9
    AM
    BP 20kg x 20
    35kg x 10 x 3
    40kg x 10 x 2
    BR 40kg x 10 x 5
    Deadlift 100kg x 5 x 3

    PM
    BP 20kg x 20
    40kg x 10
    50kg x 10 x 4
    50kg x 8

    BR 50kg x 10 x 5

    Day 10
    OFF - Rest

    Day 11
    BP 20kg x 20
    40kg x 10
    52kg x 10 x 5
    BR 52kg x 10 x 5

    Day 12
    BP 20kg x 20 x 2
    40kg x 10
    54kg x 10
    56kg x 10 x 4
    BR 56kg x 10 x 5
    Last edited by Forelight; 12-10-2020 at 09:47 AM.
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  2. #2
    Registered User Forelight's Avatar
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    Day 13
    Deadlift 60kg x 10
    100kg x 5
    115kg x 5 x 3

    BP 20kg x 20 x 2
    40kg x 10
    59kg x 10 x 3
    59kg x 8
    59kg x 7

    BR 59kg x 10 x 5

    Day 14
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    62kg x 10
    62kg x 8
    62kg x 6

    BR 62kg x 10 x 5

    Day 15
    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    64kg x 8
    66kg x 8
    66kg x 6
    66kg x 4

    BR 66kg x 10 x 5

    Day 16
    OFF

    Day 17
    OFF

    Day 18
    Deadlift 122.5kg x 5
    122.5kg x 3
    122.5kg x 2

    Bench Press 20kg x 20 x 2
    40kg x 8
    60kg x 8
    70kg x 8
    70kg x 7
    70kg x 6

    Bent rows 70kg x 10 x 5

    Day 19
    BP 20kg x 20 x2
    40kg x 8
    60kg x 8
    74kg x 8
    74kg x 5
    74kg x 3

    BR 74kg x 10 x 5
    Last edited by Forelight; 12-08-2020 at 07:55 AM.
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  3. #3
    Registered User Forelight's Avatar
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    Day 20
    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    75kg x 8
    75kg x 5
    75kg x 2

    BR 75kg x 10 x 5

    Day 21
    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    76kg x 8
    76kg x 5
    76kg x 2

    BR 76kg x 10 x 5

    Day 22
    OFF

    Day 23

    Deadlift 60kg x 5
    100kg x 5
    130kg x 5
    130kg x 3
    130kg x 2

    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    80kg x 6
    80kg x 4
    80kg x 3

    BR 80kg x 10 x 5

    Day 24
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    75kg x 10
    75kg x 7
    75kg x 4

    BR 75kg x 12 x 5

    Day 25
    OFF

    Day 26
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    77kg x 10
    77kg x 7
    75kg x 5

    BR 77kg x 12 x 5
    Last edited by Forelight; 12-14-2020 at 09:32 AM.
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  4. #4
    Registered User Forelight's Avatar
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    Day 27
    Squat 20kg x 3 x 2
    20kg x 4
    20kg x 6
    20kg x 4

    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    78.5kg x 9
    78.5kg x 6
    78.5kg x 4

    BR 78.5kg x 12 x 5

    Day 28
    OFF

    Need a few days off due to a minor back injury. Been making good progress on bench and rows in particular. But I jarred my back on the final set of rows (day 27). Before the operation I did something similar and it was bad - took a month off to heal. This has a similar sensation but no where near as bad fortunately. Hoping 4-5 days off will get back to 100%.

    Day 29
    OFF

    Day 30
    OFF

    Day 31
    OFF

    Day 32
    Squat 20kg x 6
    20kg x 10 x 4

    Deadlift 60kg x 5
    100kg x 5
    140kg x 5
    140kg x 2
    120kg x 5

    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    80kg x 8
    80kg x 5
    80kg x 3

    BR 80kg x 10
    80kg x 12 x 4

    Day 33
    OFF
    Last edited by Forelight; 12-23-2020 at 09:41 AM.
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  5. #5
    Registered User Forelight's Avatar
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    Day 34
    BP 20kg x 20 x 2
    40kg x 5
    60kg x 5
    86kg x 6
    86kg x 3 x 2

    BR 86kg x 8
    86kg x 10 x 4

    Day 35
    BP 20kg x 20 x 2
    40kg x 5
    60kg x 5
    90kg x 4
    90kg x 3
    90kg x 2

    BR 90kg x 8 x 5

    Day 36
    OFF

    Day 37
    OFF

    Day 38
    Squat 20kg x 5
    40kg x 5
    60kg x 5 x 3

    Deadlift 60kg x 5
    100kg x 3
    150kg x 3
    150kg x 2

    Bench Press 20kg x 20 x 2
    40kg x 8
    60kg x 8
    81kg x 8
    81kg x 6
    81kg x 4

    BR 91kg x 8 x 3

    Day 39
    OFF

    Day 40
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    82.5kg x 8
    82.5kg x 6
    82.5kg x 4

    BR 82.5kg x 12 x 5
    Last edited by Forelight; 12-29-2020 at 12:09 PM.
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  6. #6
    Registered User Forelight's Avatar
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    Age: 51
    Posts: 78
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    Day 41
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    84kg x 8
    84kg x 5
    84kg x 3

    BR 84kg x 12 x 5

    Day 42
    OFF

    Day 43
    Squat
    20kg x 5 x 2
    40kg x 3
    60kg x 3
    80kg x 3 x 3

    Deadlift 60kg x 5
    100kg x 3
    130kg x 3
    156kg x 3
    156kg x 1

    BP 20kg x 20 x 2
    40kg x 10
    60kg x 10
    86kg x 8
    86kg x 6
    86kg x 4

    BR 86kg x 10 x 3

    Day 44
    OFF

    Day 45
    OFF

    Day 46
    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    88kg x 7
    88kg x 5
    88kg x 3

    BR 88kg x 8 x 3
    88kg x 10
    88kg x 8

    Day 47
    OFF
    Last edited by Forelight; 01-05-2021 at 11:33 AM.
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  7. #7
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 78
    Rep Power: 334
    Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250)
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    Day 48
    BP 20kg x 20 x 2
    40kg x 7
    60kg x 7
    90kg x 7
    90kg x 4
    90kg x 3

    BR 90kg x 8 x 3

    Day 49
    Squat 20kg x 5 x 2
    40kg x 3
    60kg x 3
    80kg x 2
    100kg x 2 x 2

    Deadlift 60kg x 3
    100kg x 2
    130kg x 2
    160kg x 2
    160kg x 1

    Day 50
    Rest

    Day 51
    BP 20kg x 20 x 2
    40kg x 5
    60kg x 5
    75kg x 5
    95kg x 4
    95kg x 2

    BR 95kg x 6 x 3

    Day 52
    Rest

    Day 53
    BP 20kg x 20 x 2
    40kg x 8
    60kg x 8
    88.5kg x 7
    88.5kg x 5
    88.5kg x 3

    BR 88.5kg x 10 x 2

    Day 54
    Squat 20kg x 5 x 2
    40kg x 3
    60kg x 2
    80kg x 2
    110kg x 2 x 2

    Deadlift 60kg x 3
    100kg x 3
    130kg x 2
    164kg x 2
    164kg x 1
    Last edited by Forelight; 01-12-2021 at 04:14 PM.
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  8. #8
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 78
    Rep Power: 334
    Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250) Forelight has a spectacular aura about. (+250)
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    Day 55
    OFF

    Day 56
    BP 20kg x 20 x 2
    40kg x 10
    60kg x 7
    90kg x 7
    90kg x 4
    90kg x 3

    BR 90kg x 10 x 4

    Day 57
    OFF

    Day 58
    BP 20kg x 20 x 2
    40kg x 3
    60kg x 3
    80kg x 2
    100kg x 3
    95kg x 3
    90kg x 3

    BR 90kg x 10 x 2
    90kg x 8 x 2

    Day 59
    OFF

    Day 60
    Squat 20kg x 5 x 2
    40kg x 3
    60kg x 2
    80kg x 2
    100kg x 1
    116kg x 2
    116kg x 1

    Deadlift 60kg x 3
    100kg x 2
    135kg x 1
    170kg x 2
    170kg x 1

    Day 61
    OFF

    Day 62
    BP 20kg x 20 x 2
    60kg x 5
    92.5kg x 7
    92.5kg x 4
    92.5kg x 3

    BR 92.5kg x 10 x 3
    92.5kg x 8 x 2
    Last edited by Forelight; 01-20-2021 at 01:11 PM.
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  9. #9
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 78
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    Day 63
    OFF

    Day 64
    BP 20kg x 20 x 2
    60kg x 5
    93.5kg x 7
    93.5kg x 4
    93.5kg x 3

    BR 93.5kg x 10 x 3

    Day 65
    OFF

    Day 66
    Squat 20kg x 5 x 2
    60kg x 3
    80kg x 2
    100kg x 1
    120kg x 1
    125kg x 2

    Deadlift 60kg x 3
    100kg x 2
    135kg x 1
    175kg x 2
    175kg x 1

    Day 67
    OFF

    Day 68
    BP 20kg x 20 x 2
    60kg x 3
    94.5kg x 8
    94.5kg x 4
    94.5kg x 3

    BR 94.5kg x 10 x 5

    I haven't been having any protein powder. Not had much protein in my diet. When I was younger I used to religiously make sure I had quite a lot daily. Now I feel like it doesn't really matter much. It doesn't seem to be effecting my lifts that are slowly progressing. I would like to get to a 140kg bench, 180kg squat and 225kg+ deadlift by June 1st. Hopefully that will be possible considering my past numbers mentioned in the original post.
    Last edited by Forelight; 01-26-2021 at 10:44 AM.
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  10. #10
    Registered User Forelight's Avatar
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    Day 69
    OFF

    Day 70
    OFF

    Day 71
    Squat 20kg x 5 x 2
    60kg x 3
    80kg x 1
    100kg x 1
    130kg x 1 x 2

    Deadlift
    60kg x 3
    100kg x 1
    140kg x 1
    177.5kg x 1

    Not progressing as well as I hoped. Maybe my last post was wrong and I do need more protein powder. I'll add some in and see.

    Day 72
    BP 20kg x 20 x 2
    60kg x 3
    96kg x 5
    96kg x 3

    BR 96kg x 8 x 3

    Another disappointing day. Hopefully this isn't a sign of things to come. Have a stiff back so hoping that's the only problem causing numbers to drop

    Day 73
    BP 20kg x 20 x 2
    60kg x 3
    80kg x 2
    100kg x 4
    100kg x 2

    BR 100Kg x 8 x 3

    Day 74
    BP 20kg x 20 x 2
    60kg x 3
    80kg x 1
    105kg x 3
    105kg x 2

    BR 105kg x 6
    105kg x 7
    105kg x 6

    Day 75
    BP 20kg x 20 x 2
    60kg x 3
    80kg x 1
    110kg x 2
    110kg x 1

    BR 110kg x 3 x 3

    Day 76
    BP 20kg x 20 x 2
    60kg x 1
    80kg x 1
    115kg x 1

    BR 115kg x 3 x 3

    Current maxes:
    Squat - 130kg
    Bench - 115kg
    Deadlift - 177.5kg

    PBs (competition)
    Squat - 180kg
    Bench - 137.5kg
    Deadlift - 235kg

    Making progress but still a long way from my bests.
    Last edited by Forelight; 02-04-2021 at 11:43 AM.
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  11. #11
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 78
    Rep Power: 334
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    Day 77
    Squat 20kg x 5 x 2
    60kg x 3
    80kg x 1
    100kg x 1
    120kg x 3
    120kg x 2

    Deadlift
    60kg x 3
    100kg x 2
    140kg x 1
    170kg x 2
    170kg x 1

    Disappointing deadlift. Was hoping for 3 reps with 170 then 2.

    Day 78
    OFF

    Day 79
    BP 20kg x 20 x 2
    60kg x 1
    80kg x 1
    117kg x 1* came off bench a bit but completed rep

    BR 117kg x 2 x 2

    Day 80
    BP 20kg x 20 x 2
    60kg x 1
    80kg x 1
    120kg x 1* came off bench a bit again. completed rep
    110kg x 1.5* missed second rep half way up

    BR 120kg x 2 x 3
    120kg x 3

    Day 81
    BP 20kg x 20 x 2
    60kg x 1
    80kg x 1
    121.5kg x 1* came off bench a bit again. completed rep
    110kg x 2
    110kg x 1

    BR 121.5kg x 2 x 3
    121.5kg x 4
    121.5kg x 3

    Day 82
    OFF

    Day 83
    Squat 20kg x 5 x 2
    60kg x 2
    80kg x 1
    100kg x 1
    120kg x 1
    135kg x 1* questionable depth
    120kg x 2

    Deadlift 60kg x 2
    100kg x 2
    140kg x 1
    180kg x 2
    180kg x 1

    back felt stiff today but deadlift in particular went well

    Day 84
    Off

    Day 85
    BP 110kg x 2
    105kg x 2

    BR 125kg x 2 x 4

    Day 86
    BP 112.5kg x 2
    107kg x 2

    BR 107kg x 3
    107kg x 4
    107kg x 6
    107kg x 5
    107kg x 4
    Last edited by Forelight; 02-15-2021 at 10:38 AM.
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  12. #12
    Registered User Forelight's Avatar
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    Age: 51
    Posts: 78
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    Day 87
    Off

    Day 88
    BP 114kg x 1.5 (missed 2nd rep)
    109kg x 1

    BR 109kg x 5 x 4

    Day 89
    Off

    Day 90
    Squat 137.5kg x 1 good depth
    130kg x 2

    Deadlift 185kg x 1
    180kg x 1

    Day 91
    Off

    Day 92
    BP 107.5kg x 3
    107.5kg x 1 3/4 (2nd rep close miss)

    BR 107.5kg x 6 x 4

    93
    Off

    94
    BP 109kg x 3 (3rd rep off bench slightly)
    109 x 2 (2nd rep off bench slightly)

    BR 109 x 8 x 4

    95
    BP 110 x 2 - disappointing was hoping to attempt 3 reps
    110 x 1

    110 x 6 x 2
    110 x 4 x 2

    Maybe needed a day off. Numbers not great today. Off tomorrow then squat + deadlift day
    Last edited by Forelight; 02-24-2021 at 10:10 AM.
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  13. #13
    Registered User Forelight's Avatar
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    Day 96
    Off

    Day 97
    Squat 142.5kg x 1
    132.5kg x 2

    Deadlift 190kg x 1
    180kg x 1
    Slightly disappointed with deadlift was hoping for 2 reps on one of the sets but it is still an improvement on last time

    Day 98
    Off

    Day 99
    BP 115 x 2
    105 x 2

    BR 105 x 8 x 4

    Day 100
    BP 120 x 1
    110 x 2

    BR 110 x 8 x 4

    Day 101
    BP 121.5kg x 1
    111.5kg x 1 3/4 (close miss rep 2)

    BR 111.5 x 8 x 4
    Last edited by Forelight; 03-02-2021 at 10:42 AM.
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  14. #14
    Registered User Forelight's Avatar
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    Day 102
    Off

    Day 103
    Squat 146kg x1
    150kg x 1

    Deadlift
    195.5kg x 1
    200 x 0 (miss, not close)
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  15. #15
    Registered User Forelight's Avatar
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    Day 104-108
    Off

    Day 109
    Squat 155kg x 1
    145kg x 1

    Deadlift 200 x 1
    190 x 1

    Day 110
    Off

    Day 111
    BP 123 x 0 - big miss. Disappointed maybe the week or so off effected this badly.
    110 x 2

    BR 110 x 8 x 4

    Day 112
    BP 111.5kg x 1 1/2 (rep 2 missed) - disappointing again

    BR 111.5kg x 6 x 2 - very tight traps had to stop after two sets

    Day 113
    Off

    Day 114
    BP 111 x 2
    101 x 3

    BR 111 x 6 x 2
    Last edited by Forelight; 03-15-2021 at 10:06 AM.
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    Day 115
    Squat 157 x 0 (miss)
    147 x 1

    Deadlift 202.5 x 1 (grinder)
    192.5 x 0 (miss)
    180 x 1

    Disappointed with squat. Woke with tight calves so that might have effected it. I’ll probably have to change my approach on squats after that miss. Deadlift I can keep maxing for another week I think as I slowly get back to my past PB numbers

    Day 116
    Off

    Day 117
    Bench 112 x 2
    112 x 1

    BR 112 x 8 x 4

    Day 118
    Bench 113.5kg x 2
    113.5 x 1

    BR 113.5 x 8 x 4

    Day 119
    BP 114.5 x 2
    114.5 x 1
    110 x 1

    BR 114.5 x 8 x 4
    Last edited by Forelight; 03-20-2021 at 09:55 AM.
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  17. #17
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    Day 120
    Off

    Day 121
    Squat 150 x 2
    150 x 1

    Deadlift 207 x 1 - felt like 208 or 209 would have been possible
    200 x 0 - knees

    Id like to get to my old numbers ASAP but still taking it one session at a time. Good progress on deadlift today

    Day 122
    Off

    Day 123
    Bench 116 x 1 1/2 (2nd rep missed)
    116 x 1/2 (miss)
    110 x 1

    BR 116 x 8 x 5

    Both misses I didn’t lock out but managed to rerack the weight hence giving myself half a rep on each. Still disappointed . Might drop to reps with 105 tomorrow and build from there again

    Day 124
    BP 105 x 4
    105 x 2 x 2

    BR 117 x 8 x 5
    Last edited by Forelight; 03-25-2021 at 10:59 AM.
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  18. #18
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    Day 125
    BP 107 x 3
    107 x 2 x 2

    BR 118 x 8 x 5

    Day 126
    Off

    Day 127
    Squat 152.5 x 2
    152.5 x 1

    Deadlift 213 x 0 (knees)
    200 x 1
    190 x 1

    Day 128
    Off

    Day 129
    BP 117 x 2 - 2nd rep real grinder only just got it
    117 x 0 - miss
    110 x 1 x 2

    BR 120 x 8 x 5

    Day 130
    BP 124 x 1 - came off bench a bit . Not clean but an improvement from the 121.5 where I came off the bench a few weeks back
    110 x 2
    110 x 1

    BR 121 x 6
    121 x 8 x 4

    Day 131
    BP 110 x 3
    110 x 2 x 2

    BR 135 x 3 - grip issue
    135 x 7 x 2
    135 x 5 x 2

    Having issues with grip on this weight on each set I had to restart after losing grip. Making in time I’ll be able to cope better as I upped the weight on Bent rows by 15kg today as I used a belt for first time on it
    Last edited by Forelight; 04-01-2021 at 10:56 AM.
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  19. #19
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    Day 132
    Off

    Day 133
    Squat 155kg x 2
    155 x 2

    Deadlift 200kg x 2
    200 x 1

    Day 134
    Off

    Day 135
    BP 111.5 kg x 3
    111.5 x 2 x 2

    BR 131.5kg x 9 x 5

    Day 136
    BP 113 x 3
    113 x 1 x 2

    BR 138.5 x 5
    142.5 x 4
    142.5 x 3 x 2
    142.5 x 2
    Last edited by Forelight; 04-06-2021 at 12:25 PM.
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  20. #20
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    Day 137,138,139,140,141

    Off

    Hurt my neck somehow on one side and hasn’t improved yet from rest. Hoping to get back when I can

    142.143,144.145
    Off

    Day 146
    Squat 160kg x 2
    160kg x 1 grinder

    Deadlift 205kg x 1
    205 x 0
    190 x 1
    Last edited by Forelight; 04-16-2021 at 10:14 AM.
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  21. #21
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    Day 147
    Off

    Day 148
    BP 105 x 3
    100 x 3

    BR 100 x 12 x 3

    Bad leg Doms and neck still a bit dodgy. Maybe could have got another rep on bench otherwise not sure . The big gap since I benched last can’t have helped either. Not decided how often ill train bench yet after that injury will see how I feel tomorrow.

    Day 149
    Off

    Day 150
    BP 109 x 3
    BR 109 x 12 x 2

    Day 151
    Off

    Day 152
    Squat 163kg x 1
    153kg x 1 x 2

    Deadlift 210 x 1 - grinder got it
    200 x 0 - miss knee height
    190 x 0 - miss close

    Day 153
    Off

    Day 154
    Bench 111kg x 2 - disappointing to say the least. Was hoping for 3. I got 113 x 3 before the neck issue so annoyed at the set back
    105 x 2

    BR 105 x 12 x 2
    Last edited by Forelight; 04-24-2021 at 08:45 AM.
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  22. #22
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    Day 155

    Bench 115 x 1 1/2 (2nd rep missed)
    110 x 1

    BR 110 x 12 x 3

    Day 156
    After the bad day yesterday on bench I’ve decided to reset and try to build more volume in. Starting off again at 60kg I’ll build up. I’m training most days so hopefully it won’t take long to get to 90 or so. Gives me the opportunity to get the bench days to a 5 set bench 10 set bent row split which is better volume wise. Trying to break the plateau. Usually I don’t plateau this fast after I have a long break but the labrum operation might be making it more difficult to get back to my old numbers hoping it hasn’t created a permenant strength loss. I’m starting at 60 to be careful with the extra volume since I had a neck injury recently .

    Bench 60kg x 5 x 5
    Bent rows 60kg x 12 x 10

    Day 157
    Bench 62.5kg x 5 x 5
    Bent rows 62.5kg x 12 x 10

    Day 158
    OFF

    Day 159
    Squat 165kg x 1
    155kg x 1

    Deadlift 212.5kg x 1
    202.5kg x 0
    190kg x 1
    Last edited by Forelight; 04-29-2021 at 10:30 AM.
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    Day 160
    Off

    Day 161
    Bench 65kg x 5 x 5
    Bent rows 65kg x 12 x 10

    Day 162
    Bench 67.5kg x 5 x 5
    Bent rows 67.5kg x 12 x 10

    D163
    BP 70 X 5 X 5
    BR 70 X 12 X 10

    D164
    BP 72.5 X 5 X 5
    BR 72.5 X 12 X 10
    Last edited by Forelight; 05-04-2021 at 04:27 PM.
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  24. #24
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    D165
    Off

    D166
    Squat 167.5 x 0 - close miss
    157.5 x 1

    Deadlift 215 x 0
    200 x 0
    190 x 1

    D167
    Off

    Day 168
    Bench 75 x 5 x 5
    Bent rows 75 x 12 x 10

    Day 169
    Bench 77.5 x 5 x 5
    Bent rows 77.5 x 12 x 10

    Day 170
    Bench 80 x 5 x 5
    Bent rows 80 x 12 x 10

    Day 171
    Off
    Last edited by Forelight; 05-11-2021 at 07:38 AM.
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    Day 172
    Off

    Day 173
    Squat 161.5kg x 2
    161.5kg x 1

    Deadlift
    201.5kg x 1 1/2
    200kg x 1
    190kg x 1

    Disappointed with deadlift. First rep with 201.5 felt heavier than expected . Strangely I got 200 on second set which I usually miss so not really sure what happened with 201.5 set. Might have to drop the weight next time to something I can get 3 reps on I’ll see how I feel

    Day 174
    Off

    Day 175
    Bench 82.5kg x 5 x 5
    Bent rows 82.5kg x 12 x 10

    Day 176
    Bench 86kg x 5 x 5
    Bent rows 86kg x 12 x 10
    Last edited by Forelight; 05-15-2021 at 08:31 PM.
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  26. #26
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    Day 177
    Bench 90kg x 5 x 5
    Bent rows 90kg x 12 x 10

    Day 178
    Bench 92.5kg x 5 x 5
    Bent rows 92.5kg x 12 x 10

    Day 179
    off

    Day 180
    Squat 163kg x 0

    Deadlift 215kg x 0
    192.5kg x 1

    Not really sure what happened today with squat. I did 161.5kg x 2 last week and 165kg x 1 recently. I haven't been taken some supplements last few days I'd been taking so I will put those back in and hope it helps for next time. I probably should have done at least a second set for squat but was annoyed. Then went against my plan on deadlifts because of it too. 215 wasn't miles off hopefully I can get there soon.

    Day 181
    Bench 95kg x 5 x 5
    Bent rows 95kg x 12 x 10
    Last edited by Forelight; 05-20-2021 at 09:26 AM.
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    Day 182
    Off

    Day 183
    Bench 100kg x 5 x 4
    100kg x 4

    Bent rows 100kg x 12 x 10

    Day 184
    Off

    Day 185
    Off

    Day 186
    I am going away for a while from tomorrow a week or so so I decided to do a mock meet to gauge things. Squat went well compared to last week but deadlift disappointing.

    Squat 120kg, 165.5kg, pass
    Bench 100kg, 117.5kg, pass
    Deadlift 167.5kg, 207.5kg, 212.5kg miss
    Total 490.5kg
    BW 76.5kg

    Afterwards
    Deadlift 140kg x 2 x 5 beltless

    I forgot you couldn’t do small increments for
    Total (squat was 165.5kg) but I’ll count it as 490.5kg anyway. My best official competition total at 75kg is 540kg with 20kg or so in misses with 4/9 so that could have been a bigger gap between the totals. I’ve also done 497.5kg total at 67.5kg. So I’m a long way off where I’ve been still which is annoying. 210kg deadlift may have been possible today but I played it safe. 212.5kg went no where so I was spent at that point. I need to change it up on bench and deadlift because what I’m doing doesn’t seem to be working compared to old numbers. Hoping the operation hasn’t made a permanent strength loss and plateau on these two lifts as it could be that. Pausing on bench and holding at top took more off than I’d hoped I was hoping to get a 120kg bench today with pause. Maybe I need to bring in accessory lifts now and do more reps and sets on deadlift also .
    Last edited by Forelight; 05-25-2021 at 11:21 AM.
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    Day 187, 188, 189, 190, 191, 192, 193
    Off

    Day 194
    Squat 167kg x 1 - hopefully made depth
    160kg x 1

    Deadlift 140kg x 5 - beltless . I've been putting belt on from 100kg usually. Now I'll do that after 140.
    167.5kg x 4
    167.5kg x 3
    167.5kg x 2

    Don't really have a plan yet. Need to build in reps somehow as usually my warm up goes 60kg x 2, 100kg x 1, 140kg x 1 then the top set. Since I've plateaued I will have to build in reps and this might take a while to adapt to and get stronger.

    Hamstring curls - 6 sets 20 reps - new exercise implemented

    Bent rows - 130kg x 7
    130kg x 6
    130kg x 4
    130kg x 3 x 2

    Day 195
    Off

    Day 196
    Bench Press (paused) 92.5kg x 6
    92.5kg x 5
    92.5kg x 4

    As with deadlift changing warm up /ramp up approach. Usually I do reps with bar then 60kg x 2, 80kg x 1 then top sets. However, this time bar for reps, 60kg x 5, 80kg x 5 then 92.5 sets.

    Pin Press bench (new exercise) 100kg x 3
    107.5kg x 3 x 3

    Overhead press strict (new exercise) 50kg x 3
    52.5kg x 3

    Lateral raises (new exercise) 3 sets

    Close grip bench (new exercise) 70kg x 5
    70kg x 3 x 2
    50kg x 3

    Day 197
    OFF

    Day 198
    Pull ups 6x4
    5x4

    Bent rows 135kg x 4 x 2
    135kg x 3 x 5
    Last edited by Forelight; 06-06-2021 at 08:13 AM.
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  29. #29
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    Day 199
    off

    Day 200
    off

    Day 201
    Squat 167.5kg x 1
    160kg x 1

    Deadlift 170kg x 4 (beltless)
    170kg x 3
    170kg x 2

    used an ipf bar today instead of deadlift bar and switched to beltless - looks like belt wasn't helping me lift more anyway, at least not for this bar

    Hamstring curls 6 sets

    Bent rows 150kg x 2, 147.5kg x 2, 145kg x 2 x 3, 140kg x 2

    Day 202
    OFF

    Day 203
    Bench 94kg x 6
    94kg x 5
    94kg x 4

    Pin Press 111kg x 3 x 3

    Overhead press strict 54kg x 5 x 5

    Lateral raises 3 sets

    Close grip bench 80kg x 3 x 3

    Day 204
    off

    Day 205
    Chin ups 8 x 4
    7 x 4

    Bent rows 120kg x 5
    120kg x 3
    110kg x 5
    110kg x 3
    100kg x 7
    100kg x 5
    100kg x 4
    Last edited by Forelight; Today at 11:45 AM.
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