Diary of a middle aged, fat, broken mans comeback

[JB_rD81]

After much thought on my training going forward, and things I may or may not want to accomplish or do, I have decided to put the pedal the the metal with my training. My squat is still very iffy, I’m not pushing it too hard, but deadlifts are coming back like they never left! The new hip is stronger than ever, and with the exception of some weird twinges here and there in the incision itself, everything is good. ROM is almost back to normal, with the exception of not being able to cross my left leg/foot passed the mid line of my body towards the right side, but I don’t really care about that, I’m a guy, I don’t cross my legs!
I have decided to program with RPE in mind rather than percentages of an actual 1RM, mostly because I’m not in any shape to max on anything other than bench right now, and also because I like the thought of basing my weights off my perceived exertion and my body’s fatigue. This will be a 4 day a week schedule, with three of the days being dedicated to one of the big 3, bench, squat and DL, and a 4th day I’ve always referred to as “fluff and buff”, mostly a day to hit weak point accessory movements. My hormone protocol for the first 4 weeks will continue as just 200 mg test Cyp a week, this will allow me to ease back into real training without doing any serious damage to my aging tendons. So now this becomes my log, where I go from here, who knows. I would like to think I will at least be able to compete in a push pull meet some time down the road, and if I ever feel comfortable taking a “token” squat, maybe even full power…

Yesterday was day 1, tread lightly on my numbers, I haven’t lifted seriously since before my surgery in January.

 

[JB_rD81]

Was going to deadlift tonight, then the wife called just before the end of my work day and informed me we’re watching our grandson tonight, so DL’s got pushed back to tomorrow night. Will post the workout tomorrow, but this is what I’m thinking

Deadlift off floor RPE 6, 5x5
Good Mornings 2x6
Kroc Row 3x12
McGill Pull Up 3x12
100 yd sled drag x 3
100 yd farmers walk x 3

 

[John]

Dam kids

 

[JB_rD81]

My workout tonight wasn’t as good as I’d hoped! I really wanted to try to hit 100 kilos on deadlift, I was feeling very good going into the workout, however after my third set of DL’s, fatigue set in greatly! I know coming back from a hip replacement is a long ass road, but it’s very humbling to be where I am at now from where I was 5 years ago still competing.

 

[Dirtnasty]

No the feeling bro. I get upset when I don’t hit goals but it just motivates me more. Leg became my favorite day now that I’m actually get gains after ankle surgery

 

[JB_rD81]

Squats and Deadlifts were my lifts, legs were always my favorite! I just need to remember to take it slow, don’t want to fuck up my new hip or my good hip!

 

[Dirtnasty]

Squats were my worst. I was a bench and only lift guy. Dl have become new thing I love as never did them years ago

 

[JB_rD81]

Many many many years ago when I first started lifting I wanted to do nothing but bench, I hated cleans, deadlifts, squats were ok but not really my thing… the bench only guys who can bench ungodly amounts of weight, even equipped lifters, benching 700-1000 lbs, amazes the fuck out of me! I could never do it, I couldn’t even dream of coming close, had it not been for my squat and DL, I never would have had NQ totals in meets… the funny part is, when I hurt my hip, and couldn’t squat or DL any more, I thought “perfect, I can concentrate on bench and maybe do bench only meets”… nope, didn’t help!

 

[Sig516]

Recently read up on your journey bro, damn you’ve came a long way

 

[Dirtnasty]

Cleans were my fav I had horrible form but could toss up weight. I could crush people in football that squatted 200 more pounds than me cause I would get to them first with hands and just lower body explosion

 

[Outlawthing]

Just read the post man that a hell of a journey right there I see you dont give up easily either I don’t. Heavy squats and dead lifts at all any more 3 discs gone two herniated I did some powerlifting when I was 20-23 yrs old couldn’t bench for shit but dead’s and squats were my thing got some trophy’s and state records somewhere If I can find them no AAS it’s what got me into lifting and out of the streets running wild nothing like bands chains car push’s just crazy shit to get strong keep pushing them goals where most people stop you started I would gladly have you as a friend in the zombie appacalypse

 

[JB_rD81]

I learned to love power cleans in college!

 

[JB_rD81]

Workout today was just “fluff and buff”, I’ve noticed of late a lot of pain and weakness in my shoulders, not sure if it’s from not working out for so long or some underlying issue, so today was a warmup with red band side and front raises, a couple sets of meadows 6 way shoulders (love to hate that exercise), light Arnold presses, bent over rear delts and left raises for abs…

Tomorrow squats, not really fond of the idea of squatting 2 days after I deadlifted, but it will be light enough I think I’ll be ok!

 

[Dirtnasty]

They made me do hang cleans in college I was used to power. Got 365 power and 345 hang. Again horrible form. Never learned to drop hops when throwing weight up. Just be stiff legged when I get to rack

 

[JB_rD81]

My consistency has been thrown out the window. I will restart my restart this weekend…

 

[John]

Well who threw it

 

[JB_rD81]

My oldest daughter decided last week that she needs to get a divorce, so we have had our grandson most of the week while she goes out after work looking for apartments, and tries to figure out how she’s going to tell her husband… long story short, she dropped her lithium when she was pregnant, and refuses to go back on it now… she’s just as bi polar as her mother, all her aunts, her grandmother and her two younger sisters… I live in a family of Bi Polar women, where the men Are greatly outnumbered. It’s a viscous cycle of bat shit crazy, and even though I love my wife and three daughters to death, sometimes I lock myself in a room with either a .45 or 9 mm and sleep with one eye open!

 

[Sig516]

How often will one of the moods change?

 

[Dirtnasty]

I’ve dated a few bi polar women. Remember one of them about a month in was acting sporadically. Turns out she stopped her meds cause she felt happy with me and didn’t think she needed them. I was quick to tel her that it was probably best she take them as I wasn’t going to be around to have stuff constantly thrown at me

 

[JB_rD81]

It’s a daily thing.