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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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    Age: 51
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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
    Join Date: Sep 2019
    Age: 51
    Posts: 68
    Rep Power: 107
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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: 68
    Rep Power: 107
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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: 68
    Rep Power: 107
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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: 68
    Rep Power: 107
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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
    Join Date: Sep 2019
    Age: 51
    Posts: 68
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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: 68
    Rep Power: 107
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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: 68
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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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    Age: 51
    Posts: 68
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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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    Age: 51
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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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  16. #16
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 68
    Rep Power: 107
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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
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 68
    Rep Power: 107
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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
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 68
    Rep Power: 107
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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
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 68
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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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