Starting Over

[Darkmanx]

Its been a hard 2 years trying to get back on the regular with training since i had major surgery getting shoulder recon and pec major repair. The lay off from that alone was almost a year. Then last year i suffered devestating nerve damage that rendered my left arm(tricep mostly), left peck and back absolutely useless to a point i had suffered severe muscle atrophy. That has finaly started to come somewhat right in the last 3 months but i still have a bit of a struggle.

The last 2 months i focused more on Xfit/HITT trype traing but working at about 70-80% of my max.So 1 month in my new routine and getting stronger by the week here is my current programme and stats. Ill first list my PB from the past so you can see how far off i am from where i was before all the injuries.

PB's

Bench 180kg/6

Squat 220kg/4 Parallel or 90degrees Just cause im very tall.

Military press 140kg/8

Deadlift 205/2

Those are just my PB's from when i last did my testing 3 or 4 years ago and these were taken during season and not pre season(rugby)

Stats

6'7

150kg

Bodyfat: dont know, about 15-20% roughly/ i have had testing doen and have a fair idea of what im carrying.

Age: 32

5x5 program (my version anyway and in super sets with 1 minute rest in between sets)

Day 1

Bench: 5x5 - 150kg, last week i could only do 140kg

B/B bicep curls: 5x8 - 70kg

Rest 2-3 minutes

Incline: 5x5 - 120kg

Hammer curls: 5x8 - 45kg dumbells

This is done superset

When done i usually do a a mix of a xfit but with mostly O lifts and lots of running.

Day 2

Front squats: 5x5 120kg ass to grass( for some reason im comfy doing that)

Shoulder press: 5x8 40kg dumbells/arm

Rest 2-3 minutes

Leg Press: 5x5 450-470kg

Side lateral raise: 5x8 25kg dumbells/arm

Again i will do a HITT or Xfit workout afterwards

Day 3

Deadlift: 5x5 180kg ( i havent done it in years, was quite refreshing) I did a 205kg for 5 a couple of week ago but but i dont count that. You only as good as your last lift.

Close grip bench: 5x8 120kg

Rest 2-3 minutes

Bent over row: 5x5 120kg

Tricep pushdown: 5x8 all plates are racked and i seem to be able to do way more than that anyway.

Another high intesity workout after.

So this is what ive been able to do the last 4 weeks cause thats when i started this workout. oh and im probably on about only 2500 -3000 cals a day. My diet is up to shit cause i cant be bothered. My job is taking a hell of a lot of time at the moment since we have some seroius deadlines so overtime is killing it. Anyway your thoughts.

I will try and keep a journal from now on but ill see how things go.