BigDad79's Return To Power

**HomeGymChains** · 03-13-2020, 05:12 PM

Originally Posted by BigDad79

...
Funny - I've been really bummed about my OHP advancement lately. Then I realized that, not that long ago, I was pumped to put 135 over my head 1x. Today I did it 11x!

Very impressive!
Congrats!

**BigDad79** · 06-21-2021, 07:46 AM

21-Jun-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
185lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
105lbs - 1x3 (w/u)
135lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
225lbs - 1x5

Holy crap - it's been 15+ months since my last real weight workout and I had a rotator cuff surgery during that time. Life is fun. Back in the gym this morning and it felt good. Went very low on numbers so that I can build a strong base again. I expect muscle memory to pop back, but I'm in no rush. It's just good to be slinging iron again.

**StinnerOzz** · 06-21-2021, 10:43 AM

Good to see ya! I hope your rotator cuff stays healthy now.

**BigDad79** · 06-23-2021, 05:39 AM

Originally Posted by StinnerOzz

Good to see ya! I hope your rotator cuff stays healthy now.

Thanks...and you and me both! They've now both been repaired so, hopefully, that's the end of it!

**BigDad79** · 06-23-2021, 05:41 AM

23-Jun-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
190lbs - 3x5

OHP
45lbs - 2x5 (w/u)
65lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
235lbs - 1x5

Just getting back into the routine...nothing major to report. Shoulder is holding up well. External rotation (picture rotation required to get under squat bar) is improving. This was the last hold out during rehab so I'm happy to get there. Didn't want to have to resort to a wide hold or a safety squat bar.

**BigDad79** · 06-28-2021, 08:53 AM

28-Jun-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
195lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
105lbs - 1x3 (w/u)
140lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
245lbs - 1x5

I forgot how much my hands would hurt after such a long layoff. Feels good though.

**BigDad79** · 07-01-2021, 05:27 AM

01-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
200lbs - 3x5

OHP
45lbs - 2x5 (w/u)
70lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
255lbs - 1x5

Back to 200lbs on squat and BW DL's. We're moving in the right direction.

**BigDad79** · 07-14-2021, 07:37 AM

03-Jul-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
205lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
105lbs - 1x3 (w/u)
145lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5

Felt my back pop at least twice, if not three times, during my 225 DL warm-up. Fought through (probably a dumb idea) the rest of the workout. Spent the next week trying to un**** myself...

**BigDad79** · 07-14-2021, 07:46 AM

12-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
105lbs - 1x5 (w/u)
135lbs - 3x5

OHP
45lbs - 2x5 (w/u)
75lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 1x5

Taking it slow and feeling good. Amazing what a week of rehab/prehab work will do.

**BigDad79** · 07-14-2021, 07:49 AM

14-Jul-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
185lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
115lbs - 1x3 (w/u)
150lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
225lbs - 1x5

Got back up to where I hurt myself and it felt good. Really good.

**BigDad79** · 07-21-2021, 11:27 AM

16-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
205lbs - 3x5

OHP
45lbs - 2x5 (w/u)
80lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
255lbs - 1x5

**BigDad79** · 07-21-2021, 11:30 AM

19-Jul-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
210lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
115lbs - 1x3 (w/u)
155lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
260lbs - 1x5

**BigDad79** · 07-21-2021, 11:32 AM

21-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
215lbs - 3x5

OHP
45lbs - 2x5 (w/u)
85lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5

**BigDad79** · 07-26-2021, 09:55 AM

23-Jul-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
220lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
125lbs - 1x3 (w/u)
160lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x5 (w/u)
270lbs - 1x5

**BigDad79** · 07-26-2021, 10:02 AM

26-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
225lbs - 3x5

OHP
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
90lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x5 (w/u)
275lbs - 1x5

**BigDad79** · 07-29-2021, 05:13 PM

28-Jul-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
230lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
125lbs - 1x3 (w/u)
165lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x5 (w/u)
280lbs - 1x5

**BigDad79** · 08-18-2021, 01:52 PM

30-Jul-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
235lbs - 3x5

OHP
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
95lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x5 (w/u)
285lbs - 1x5

**BigDad79** · 08-18-2021, 02:00 PM

04-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
240lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
170lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
290lbs - 1x5

**BigDad79** · 08-26-2021, 07:14 AM

06-Aug-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
245lbs - 3x5

OHP
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
100lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
295lbs - 1x5

**BigDad79** · 08-26-2021, 07:47 AM

09-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
250lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
175lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
300lbs - 1x5

**BigDad79** · 08-26-2021, 07:52 AM

12-Aug-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 3x5

OHP
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
105lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x5

**BigDad79** · 08-26-2021, 08:00 AM

16-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
260lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
180lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
310lbs - 1x5

**BigDad79** · 08-26-2021, 08:05 AM

18-Aug-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
265lbs - 3x5

OHP
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
110lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x3 (w/u)
315lbs - 1x5

**BigDad79** · 08-26-2021, 08:10 AM

21-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
270lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
185lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x3 (w/u)
320lbs - 1x5

**BigDad79** · 08-26-2021, 08:17 AM

23-Aug-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
275lbs - 3x5

OHP
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
115lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x3 (w/u)
325lbs - 1x5

**BigDad79** · 08-26-2021, 08:23 AM

23-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
280lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
190lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x5 (w/u)
330lbs - 1x5

**BigDad79** · 08-28-2021, 05:25 PM

28-Aug-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
285lbs - 3x5

OHP
45lbs - 2x5 (w/u)
85lbs - 1x3 (w/u)
120lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x3 (w/u)
335lbs - 1x5

**BigDad79** · 08-30-2021, 10:27 AM

30-Aug-2021

Starting Strength - A

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
290lbs - 3x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
195lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x5 (w/u)
340lbs - 1x5

**BigDad79** · 09-07-2021, 05:22 AM

03-Sep-2021

Starting Strength - B

Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
265lbs - 1x1 (w/u)
295lbs - 3x5

OHP
45lbs - 2x5 (w/u)
85lbs - 1x3 (w/u)
125lbs - 3x5

Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
305lbs - 1x3 (w/u)
345lbs - 1x5

**BigDad79** · 09-07-2021, 05:32 AM

06-Sep-2021

HLE Couch-To-Mountain Routine - W1D1

Warm-Up
2 rounds:
-200m jog
-5x Forward Lunges (per leg)
-5x Step-ups (per leg)
-10x Banded Good Mornings
-10x Push-ups
-10x Band Pull Aparts
-Hip Flexor Stretch

Functional Strength - 11min 41s
4 rounds:
-3x Curtis P's @ 65lbs
-25x Step-ups (per leg) @ 18" box
-Rest 1 min

Anaerobic Capacity
10min EMOM
-4x Sandbag Power Clean
-4x Sandbag Push Press

Anaerobic Endurance - 4min 28s
3 rounds for time:
-8x Deadlifts @ 65lbs
-250m Row Sprint

Thread: BigDad79's Return To Power

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