Back at it: full head of steam

[coconuttree2009]

Hi!

My name is Karolina and about a year ago I used to be an active(ish) members of the forums here. Bodybuilding was my a huge part of my life since 2007. Most days I would find myself at the gym shedding blood, sweat and tears trying to pull a new deadlift PB or swearing at Smolov.
And then...Life happened. Illness, move from London to Cape Town for work, lots of travelling back and forth - all that mixed with physical and emotional exhaustion left no time, energy or desire for the gym.
I never fell out of love with fitness and turned into comfort eating, quite the opposite - yoga became my religion, few months at x-fit box and the novelty factor of it gave me some motivation to leave the house, after 3 months of caffeine and sugar detox my diet was organic and extra 'clean'.
Few months ago I returned to London, took a job at a busy trading house and once things started to feel more settle I felt like I am missing something. I was missing the endorphins that lifting used to give me. It was time to go back at it. That thought was scary: will I have the energy? what my lifts are going to be like? have I lost the strength I had a year ago? where do I start?
So today a took a plunge - got myself a one day pass and went for workout.
Got to tell you - it was hard to find that my strength has dropped but I am convinced that I want to go back to regular training even if it feels like starting over from the scratch.
I am not after any number the scale as I have no idea how much I weigh right now or what my body fat is. If I had to guess I should be around 110lbs as I lost few pounds in the past few months, so if anything, I am aiming to gain few pounds so my clothes fit better and my jeans fill out better around my butt but I am not sure I am willing to go back to weighing my food and counting macros.
So for now I am going to concentrate on getting my lifting numbers up and feeling good about it.
I thought that a journal here will give me the motivation and keep my spirit up when I fall flat on my face trying to run before I can walk.

Where I was a year ago with my lifts (1 rep max):
Deadlift: 265lbs
Squat: 220lbs
Bench: 130lbs
OP: 85lbs

I know there is no way in hell that after such a long break I could ever jump back anywhere near close to those numbers but got to start somewhere, right?
Today's workout did not have any structure as I have not decided on what routine I should start with and the gym was new to me, so I was trying to get acquainted with the environment and equipment, so let's just call it a warm up or a starting point to see where I was at.

Lat pulldown - 3 x 10 x 55lbs
Bench press - 3 x 10 x 75lbs
SLDL - 3 x 10 x 90lbs
Seated DB shoulder press - 2 x 10 x 22lbs
Leg Extensions - 3 x 10 x 75lbs
Seated ham curls - 3 x 55lbs
EZ bar curls - 2 x 10 x 40lbs
Tri dips - 2 x bodyweight x 8

I am toying with an idea of 3 day a week full body routine as my starting all over again point and see how I progress.
Hopefully it will not take forever to get back to where I was and further.

[Partyrocking]

A full body novice routine would be a good place to start. You can rebuild pretty quickly. I wouldn't be surprised if you hit your old numbers in like 3 months.

Programs I'd consider: Starting Strength, Fierce 5, AllPros: Butchered Edition

[ms_mac]

In! Welcome back.

[swooshie]

I'm in!

I'm starting over in areas of my life too. Sometimes it's extremely challenging, but most of the time it opens up a lot of opportunities for personal growth that makes you feel all proud and tingly inside

Looking forward to following along as you reach your goals

[coconuttree2009]

A full body novice routine would be a good place to start. You can rebuild pretty quickly. I wouldn't be surprised if you hit your old numbers in like 3 months.

Programs I'd consider: Starting Strength, Fierce 5, AllPros: Butchered Edition

I really hope that your estimation of 3 months to get back to at least close to where I was at my peak is correct. Gives me hope!
Thanks for the routine suggestions. I looked at them and leaning towards Fierce 5, just not sure where my starting point with weights should be so I don't shoot myself in the foot biting more than I can chew or starting too low and wasting my time.

In! Welcome back.

Thank you! I am glad to be back. Yet to catch up with your journal and see what you have been up to for the past year. Profile pic looks great!

I'm in!

I'm starting over in areas of my life too. Sometimes it's extremely challenging, but most of the time it opens up a lot of opportunities for personal growth that makes you feel all proud and tingly inside

Looking forward to following along as you reach your goals

I am certainly up for the challenge and the rewards

[Partyrocking]

When I returned to lifting, I started w/ 50-70% of my old maxes depending on the lift. I started a bit lower on squats, since I was squatting 3 times a week, so I knew the numbers would go up quickly.

I'd give just yourself a couple of sessions just doing the lifts. Having a feel for good form is more important than if you start a bit low on the weights. The body has a good memory when it comes to strength, so it comes back much faster than it was built the first time. You just have to remind your brain that you're a lifter.

[coconuttree2009]

When I returned to lifting, I started w/ 50-70% of my old maxes depending on the lift. I started a bit lower on squats, since I was squatting 3 times a week, so I knew the numbers would go up quickly.

I'd give just yourself a couple of sessions just doing the lifts. Having a feel for good form is more important than if you start a bit low on the weights. The body has a good memory when it comes to strength, so it comes back much faster than it was built the first time. You just have to remind your brain that you're a lifter.

You rock, Partyrocking!
Thank you so much for suggestions.

[coconuttree2009]

So it is official - I joined the gym and I am back at it.

I went with Fierce 5 routine as it looks like it will entertain me for quite some time with 5% and 10% weekly progression full body 3 times a week schedule.

I took Partyrocking's advice and decided to go with 50-60% of what I used to lift at my peak strength as my starting point.

Workout A

Squat 3 x 5 x 80lbs (ATG; focusing on form)
Bench 3 x 5 x 55lbs
Pendlay row 3 x 8 x 45lbs (I'd prefer bent over rows but it's not allowed substitution - wonder why?)
Face Pulls 3 x 10 x 28lbs (Subbed these instead of reverse flies as I get better MMC)
Seated calf raises 2 x 12 x 100lbs (was too ambitious here and did not manage 15 prescribed reps)
SS
Tri pressdown 2 x 12 x 28lbs

I cannot believe that 80lbs on a squat bar feels like a tonne of bricks right now. A bit discouraging. The fact that my right hip is playing up did not help. I guess I need to get more serious about mobility and stretching exercise as a part of my warmup, especially as I am still dealing with an old shoulder injury. May daily yoga sessions alone will not solve these issues.

All in all, it was a good workout despite pathetically low weights.
I guess for now I just need to suck it up and leave my ego outside the gym.

[serinebean]

Hey! I know how you are feeling, and am here to cheer you on. You will make a comeback!
I also have to work through old injuries...and admit that I don't bounce back like I did at 22

And an 80# squat with great form beats a 250# squat with poor form, eh?

[coconuttree2009]

I had all the best intentions to get down to the gym yesterday but after Sunday my hams were trashed, so ended up with 1h yoga session and Epsom salt bath, which means that it's going to be either today or tomorrow depending on work schedule.

[coconuttree2009]

Workout B

Front Squat 3 x 5 x 45lbs (yep, ego outside the gym starting with empty bar)
Overhead Press 3 x 5 x 45lbs
RDL 3 x 8 x 65lbs
Lateral pulldowns 3 x 8 x 55lbs
Bi Curls 2 x 10 x 35lbs
SS
V Ups 2 x 15

The workout felt easy but considering very fast progression in weights, I'll take it for now.

I am starting to like Fierce 5. In and out of the gym in 45 min including 5min dynamic warm up and 5min stretching at the end. 3 times a week. Suits my needs as a starting over beginner nicely with my hectic schedule considering that I do 20min morning and 40-60min evening yoga daily no fail, which is rather strange as about a year ago I was so anti-yoga finding it boring. And now I cannot imagine a day without time on the mat.

[coconuttree2009]

Workout A

Squat 3 x 5 x 100lbs (ATG; focusing on form)
Bench 3 x 5 x 70lbs
Pendlay row 3 x 8 x 45lbs
Face Pulls 3 x 10 x 32lbs
Seated calf raises 2 x 13 x 100lbs
SS
Tri pressdown 2 x 12 x 32lbs

Looks like it will take me a while to build my squat strength back. 100lbs on the last rep was a grind, so I guess next week I'll stick with the same weight and try to add one more rep.
Due to Christmas holidays the gym will be closed on the 25th and the 26th, so it looks like I can only manage 2 workouts this week.

[likeafish]

Another "comeback kid" here, my old numbers were around yours and I had to start back with unweighted exercises for months! You're not at a bad place for returning at all, don't be discouraged. I found that as my form improved my lift numbers went soaring, once you get back into the groove it will be easier to be encouraged

[coconuttree2009]

Another "comeback kid" here, my old numbers were around yours and I had to start back with unweighted exercises for months! You're not at a bad place for returning at all, don't be discouraged. I found that as my form improved my lift numbers went soaring, once you get back into the groove it will be easier to be encouraged

Patience is something I do not have

[Partyrocking]

The Pendlay Rows are to counteract the bench- in other words a horizontal pull with flared elbows. A BOR would be a pull from below, like a shrug or a deadlift. The distinction is made for balance/shoulder health.

[likeafish]

Patience is something I do not have

Exercise it, 5 reps a day

[coconuttree2009]

The Pendlay Rows are to counteract the bench- in other words a horizontal pull with flared elbows. A BOR would be a pull from below, like a shrug or a deadlift. The distinction is made for balance/shoulder health.

Thanks for explanation. It makes sense even if I do not like like. I suppose I'll have to stick to those although might try wide grip rows as this is the only other sub that is allowed for pendlay rows.

[coconuttree2009]

Exercise it, 5 reps a day

Funny!

[coconuttree2009]

Workout B

Front Squat 3 x 5 x 55lbs
Overhead Press 3 x 5 x 50lbs
RDL 3 x 8 x 100lbs (screwed up here, was meant to increase by 10lbs from last week but forgot what weight I was using last time, so it was meant to be 75lbs and I jumped from 65 to 100, so no wonder it felt heavy)
Lateral pulldowns 3 x 9 x 55lbs
Bi Curls 2 x 10 x 35lbs
SS
V Ups 2 x 15

Other than RDLs the workout was a breeze, really enjoyed it despite feeling like crap whole day long and being very tired after long day at work.
I can feel my strength is coming back slowly and starting at lower weights I can make sure I watch the form.

[Partyrocking]

Sometimes, I forget what weight I did last week too. I really should get a notebook to bring to the gym.

[swooshie]

MERRY CHRISTMAS, COCONUT!!!

[JustBulk]

Welcome back!

[coconuttree2009]

Workout A

Squat 1 x 5 x 100lbs - started the second set and my lower back was in agony, pulled something during yoga workout previous day
Bench 3 x 5 x 75lbs
Pendlay row 3 x 8 x 45lbs
Seated calf raises 2 x 15 x 80lbs
SS
Tri pressdown 2 x 12 x 32lbs

as I could not finish squatting due to lower back pain, I ended up with 2 supersets of leg ext. and curls.

Not a great workout. I felt dreadful.
Had a flu over Christmas and only 4h of sleep the night before, so I suppose it's not a surprise the workout sucked. Annoying.

[coconuttree2009]

So my Christmas was ruined by some sort of virus I managed to catch - sore throat, fever, body aches - all the works. And that followed by lower back pain. Sucks big time.
I was planning to get back to the gym today but not sure if after being so sick it would be wise to carry on with Fierce 5 and keep pushing the weight up. Maybe I'll just toy around with various lifts, throwing in some unilateral ones for legs till I am 100% back to normal.

[Partyrocking]

Bummer. I hate being sick.

You could use this week as a deload week and start next week fresh. You could take 10% off what this weeks numbers are supposed to be and do 2 sets instead of 3.

This would be an easier workout, but the weights would be heavy enough that it's not a huge shock next week. My biggest problem with deloads is that when I come back to the weight I was using before, it feels unreasonably heavy.

[coconuttree2009]

Bummer. I hate being sick.

You could use this week as a deload week and start next week fresh. You could take 10% off what this weeks numbers are supposed to be and do 2 sets instead of 3.

This would be an easier workout, but the weights would be heavy enough that it's not a huge shock next week. My biggest problem with deloads is that when I come back to the weight I was using before, it feels unreasonably heavy.

Yeah, never had a successful deload. It just never felt right - the workout itself too short and unfullfilling and the coming back to normal weights feels very heavy, that is why I thought I'll 'deload' doing different exercises or lighter weight/more reps of the same exercises.

[coconuttree2009]

In the end I decided to do just a general workout instead of continuing with Fierce 5 just to see how I am feeling after being sick. The energy levels were fine and I had a decent workout.

Lunge squat - 8 x 55lbs; 8 x 65lbs; 8 x 85lbs
SLDL - 3 x 8 x 85lbs
Incline DB chest press - 3 x 8 x 25lbs
Seated row - 3 x 8 x 75lbs
DB lateral raises - 2 x 10 x 10lbs

There is something nice about going to the gym and doing whatever I feel like but I do that a set program with linear progression is the way forward.

[bbowsh54]

In the end I decided to do just a general workout instead of continuing with Fierce 5 just to see how I am feeling after being sick. The energy levels were fine and I had a decent workout.

Lunge squat - 8 x 55lbs; 8 x 65lbs; 8 x 85lbs
SLDL - 3 x 8 x 85lbs
Incline DB chest press - 3 x 8 x 25lbs
Seated row - 3 x 8 x 75lbs
DB lateral raises - 2 x 10 x 10lbs

There is something nice about going to the gym and doing whatever I feel like but I do that a set program with linear progression is the way forward.

In.

Great work, Karolina..!! Nice variation in your workout.

Have a great Thursday!!!

[swooshie]

Hey coconut! Hope you had a great weekend!