Joe's comeback log

My comeback from hip replacement and large rotator cuff tear surgery started 1/1/11 after a 14 month layoff. I could only workout "light" for 1 year after the hip and 4 month's after the shoulder. Before my injuries my best comp lifts were raw, 400 squat, 260 bench and 405 dead. With gear, 451.5 squat, 336.5 bench and 441.5 dead. My first competition after a 14 month layoff was the usapl Wisconsin Open on 1/29/11. I lifted raw with a 275 squat, 225 bench and 365 dead. Next was the uspf Illinois State on 3/5/11. There I lifted in gear with a 369.5 squat, 308.5 bench and 385.5 dead. Next the recent uspf Nationals on 7/9/11. A little better here with a 374.5 squat, 319.5 bench and 407.9 dead. Now I will start a log and hope you better lifters will give me advice.

Tue 7/12/11 Bench: Warm up
135x5
135x5x5sets with mini bands. Still beat from the meet.

Welcome Joe! Back to the grind already I see lol. Thanks for posting your log here! What goals have you laid out for yourself? Next meet,lifts,etc. thanks bud. I'd like to help out anyway that I can(as I believe all of us here would)

Thanks Lance! I would like to first get back to what I did before the injuries. The next meet, probably the next one you host, October? Start a regular routine tomorrow.

Saturday 7/16/11

Squat: Raw, bar x10, 135x5, 225x5 added belt, 275x5x3sets added knee sleeves, 225x5. Standing calf raise 10x3sets.

Bench: Warmed up doing rotator exercises. Raw, bar x10, added mini's x10, 135x5, added mini's x5, 185x5, 195x5, 205x5, 215x5, Ram 225x8.
Benched with Irish Rich Kelly, always an adventure.

Next week I will add deadlift to Saturdays workout. I'm thinking it will simulate a meet. Is this a good idea?

That's what I do Joe and I think it works out pretty well. Just make sure to take both Friday and Sunday off.

Tuesday 7/19/11

Raw Bench: Warm up with rotator exercises
Bar x10
Bar with mini's x10
135x5
135 with mini's x5
185x1
205x1
225x1
245x1
260x1
Ram 225x8, 235x6

Wednesday 7/20/11

Deadlift: Warm up
Bar +70lbs chain x5
135+70lbs chain x5
225+70lbs chain x5
275+70lbs chain x3x3sets Added belt.
Reverse hypers 10x3sets.

Decided to do dead on Wednesday as I don't have enough time to do all 3 lifts on Saturday morning.
This might change when summer is over. Any suggestions for a routine leading up to a fall meet?
I have no clue and usually just go by how I feel that day. Today I thought chains would be
a good idea making it lighter off the floor.

I bought 5/3/1 for powerlifting and theres some pretty awesome stuff in it. I could send you the PDF if you want.

Saturday 7/23/11

Squat: Warm up, 145x5, 185x5, 215x5.
Work sets, 235x5, 275x5, 305x6
Work sets with wrist wraps and belt.

Bench: Warm up with rotator exercises.
Warm up sets, 105x5, 125x5, 150x5.
Work sets, 165x5, 185x5, 210x7, Ram 235x7.

Started the 5-3-1 program today throwing in the ram for my last bench set.
Thanks to Dominic for sending me the 5-3-1 pdf.

Good Stuff Joe!

Hey Joe, what do you think of the Ram?

Love the Ram. Besides the fact that I can handle more weight for reps I think it will help the shirted bench. Time will tell.

Tuesday 7/26/11

Bench: Warm up with rotator exercises

Bar x10
Bar with mini's x10
135x5
135 with mini's x5
185x5
Ram 225x9
245x5
265x2
275x1

Thought I would try something different and do sets with the Ram. Will continue with the 5-3-1 on
Saturday.

Wednesday 7/27/11

5-3-1 Deadlift

Warm up: 145x5, 180x5, 220x5
Work sets: 235x5, 270x5, 305x6

Pull downs: 10x3sets
Reverse hypers: 10x3sets
Pull ups: 4,3,4 First time doing these since before rotator surgery 6/5/10. Used to typically do 9,8,8. Have to start somewhere.
Reverse bench: 10x3sets. Pull hanging bar with blue bands down to chest from lockout position without losing set up.

https://servimg.com/view/16716118/1 My home gym. I made the rack, reverse hyper, dip stand and pull down myself. The bench was used in the Bench America competitions a few years back.

Saturday 7/30/11

Squat: Warm up 145x5, 185x5, 215x5
Work sets 250x3, 290x3, 325x4, all with belt and wrist wraps.
Single leg press 10x3sets.
Standing calf raise 10x3sets.

Bench: Warm up with rotator exercises.
Bar x10, bar with mini's x10, 105x5, 125x5, 150x5.
Work sets 175x3, 200x3, 225x6, Ram 235x6. Out of gas for the Ram set. Weighed a few pounds less this
morning, probably from the heat and humidity. Walked nine holes yesterday and sweat my ass off.

Tuesday 8/2/11

Bench: Warm up with rotator exercises.
Bar x10, bar with mini's x10, 135x5, 135 with mini's x5.
Work sets with Ram, 225x9, 245x6, 265x3.
Cool down set, 185x8.

Wednesday 8/3/11

Deadlift: Warm up: 145x5, 185x5, 225x5

Work sets: 250x3, 290x3, 325x4. Used belt on last set.

3 supersets: Pulldowns x10reps, Reverse hyper x10reps, Reverse bench x10 reps and pullups 5,4,4 reps.

Do you like super setting Joe? Or is it more of a time saver for you?

Supersets are more of a time saver, Lance. I probably wouldn't do all of them if I did one at a time, especially working out at home.

Wednesday 8/10/11

Squat:

Warm up: 145x5, 185x5, 215x5
Work sets: 270x5, 305x3, 340x2.

Bench:

Warm up: Rotator exercises, 105x5, 125x5, 150x5.
Work sets: 190x5, 215x3, 240x2, Ram 235x7.

Saturday 8/13/11

Squat, dead and bench on the same day making up for a week out of town.

Squat: Bar x10, 145x5, 185x5, 215x8

Dead: 145x5, 185x5, 225x5, 270x5, 305x3, 340x3

Bench: Bar x10, with mini's x10, 105x5, 125x5, 150x5. Ram 225x8, 245x5, 275x1. Raw cool down 185x9.

Light dead on Wednesday will finish up first mini cycle of 5-3-1.

Tuesday 8/16/11

Bench: Light workout. Bar x10, bar with mini's x10, 135x5. Ram 225x8.

Wednesday 8/17/11

Last workout for 1st phase of 5-3-1

Deadlift: 145x5, 185x5, 215x8. 3 supersets, Pull downs, reverse hyper, reverse bench with purple bands and pull ups 6,4,3. Pull ups are tough after pull downs and reverse bench. Saturday will start 2nd 4 week phase.

How are you liking 5/3/1 Joe?

So far so good, Lance. It's early in the program, only starting the 2nd 4 week phase this Saturday. Hopefully next meet will show improvement.