Forelight rehab and beyond log

[Forelight]

3 months post labrum shoulder surgery. Been advised to start very light. Goal is to be repping 60kg+ bench and deadlift 140kg+ by end of year. When I've done that I'll bring in squats starting from the bar. But I'm being careful. I created a beginner's log in the past as I took a long time off lifting with illness and considered myself a beginner again. But my best ever competition lifts are 180kg squat, 137.5kg bench and 235kg deadlift at 75kg bodyweight. I don't expect to get to those for a long time now considering my time off and surgery. I am basically starting from scratch and if I ever PB again it will be a big bonus.

Day 1
Bench 20kg x 10 reps x 5 sets
Bent rows 20kg x 10 reps x 5 sets
Deadlift 60kg x 5 reps x 5 sets

Day 2
BP 21kg x 10 x 5
BR 21kg x 10 x 5

Day 3
BP 22kg x 10 x 5
BR 22kg x 10 x 5

Day 4
AM
BP 23kg x 10 x 5
BR 23kg x 10 x 5

PM
BP 24kg x 10 x 5
BR 24kg x 10 x 5

Day 5
Deadlift 65kg x 10 x 5
BP 25kg x 10 x 5
BR 25kg x 10 x 5

BP 26kg x 10 x 5
BR 26kg x 10 x 5

Day 6
BP 27kg x 10 x 5
BR 27kg x 10 x 5

BP 28kg x 10 x 5
BP 28kg x 10 x 5

Day 7
BP 29kg x 10 x 5
BR 29kg x 10 x 5

BP 20kg x 10
BP 30kg x 10 x 5
BR 30kg x 10 x 5

Day 8
AM
BP 31kg x 10 x 5
BR 31kg x 10 x 5

PM
BP 32kg x 10 x 5
BR 32kg x 10 x 5

Day 9
AM
BP 20kg x 20
35kg x 10 x 3
40kg x 10 x 2
BR 40kg x 10 x 5
Deadlift 100kg x 5 x 3

PM
BP 20kg x 20
40kg x 10
50kg x 10 x 4
50kg x 8

BR 50kg x 10 x 5

Day 10
OFF - Rest

Day 11
BP 20kg x 20
40kg x 10
52kg x 10 x 5
BR 52kg x 10 x 5

Day 12
BP 20kg x 20 x 2
40kg x 10
54kg x 10
56kg x 10 x 4
BR 56kg x 10 x 5

[Forelight]

Day 13
Deadlift 60kg x 10
100kg x 5
115kg x 5 x 3

BP 20kg x 20 x 2
40kg x 10
59kg x 10 x 3
59kg x 8
59kg x 7

BR 59kg x 10 x 5

Day 14
BP 20kg x 20 x 2
40kg x 10
60kg x 10
62kg x 10
62kg x 8
62kg x 6

BR 62kg x 10 x 5

Day 15
BP 20kg x 20 x 2
40kg x 8
60kg x 8
64kg x 8
66kg x 8
66kg x 6
66kg x 4

BR 66kg x 10 x 5

Day 16
OFF

Day 17
OFF

Day 18
Deadlift 122.5kg x 5
122.5kg x 3
122.5kg x 2

Bench Press 20kg x 20 x 2
40kg x 8
60kg x 8
70kg x 8
70kg x 7
70kg x 6

Bent rows 70kg x 10 x 5

Day 19
BP 20kg x 20 x2
40kg x 8
60kg x 8
74kg x 8
74kg x 5
74kg x 3

BR 74kg x 10 x 5

[Forelight]

Day 20
BP 20kg x 20 x 2
40kg x 8
60kg x 8
75kg x 8
75kg x 5
75kg x 2

BR 75kg x 10 x 5

Day 21
BP 20kg x 20 x 2
40kg x 8
60kg x 8
76kg x 8
76kg x 5
76kg x 2

BR 76kg x 10 x 5

Day 22
OFF

Day 23

Deadlift 60kg x 5
100kg x 5
130kg x 5
130kg x 3
130kg x 2

BP 20kg x 20 x 2
40kg x 8
60kg x 8
80kg x 6
80kg x 4
80kg x 3

BR 80kg x 10 x 5

Day 24
BP 20kg x 20 x 2
40kg x 10
60kg x 10
75kg x 10
75kg x 7
75kg x 4

BR 75kg x 12 x 5

Day 25
OFF

Day 26
BP 20kg x 20 x 2
40kg x 10
60kg x 10
77kg x 10
77kg x 7
75kg x 5

BR 77kg x 12 x 5

[Forelight]

Day 27
Squat 20kg x 3 x 2
20kg x 4
20kg x 6
20kg x 4

BP 20kg x 20 x 2
40kg x 10
60kg x 10
78.5kg x 9
78.5kg x 6
78.5kg x 4

BR 78.5kg x 12 x 5

Day 28
OFF

Need a few days off due to a minor back injury. Been making good progress on bench and rows in particular. But I jarred my back on the final set of rows (day 27). Before the operation I did something similar and it was bad - took a month off to heal. This has a similar sensation but no where near as bad fortunately. Hoping 4-5 days off will get back to 100%.

Day 29
OFF

Day 30
OFF

Day 31
OFF

Day 32
Squat 20kg x 6
20kg x 10 x 4

Deadlift 60kg x 5
100kg x 5
140kg x 5
140kg x 2
120kg x 5

BP 20kg x 20 x 2
40kg x 10
60kg x 10
80kg x 8
80kg x 5
80kg x 3

BR 80kg x 10
80kg x 12 x 4

Day 33
OFF

[Forelight]

Day 34
BP 20kg x 20 x 2
40kg x 5
60kg x 5
86kg x 6
86kg x 3 x 2

BR 86kg x 8
86kg x 10 x 4

Day 35
BP 20kg x 20 x 2
40kg x 5
60kg x 5
90kg x 4
90kg x 3
90kg x 2

BR 90kg x 8 x 5

Day 36
OFF

Day 37
OFF

Day 38
Squat 20kg x 5
40kg x 5
60kg x 5 x 3

Deadlift 60kg x 5
100kg x 3
150kg x 3
150kg x 2

Bench Press 20kg x 20 x 2
40kg x 8
60kg x 8
81kg x 8
81kg x 6
81kg x 4

BR 91kg x 8 x 3

Day 39
OFF

Day 40
BP 20kg x 20 x 2
40kg x 10
60kg x 10
82.5kg x 8
82.5kg x 6
82.5kg x 4

BR 82.5kg x 12 x 5

[Forelight]

Day 41
BP 20kg x 20 x 2
40kg x 10
60kg x 10
84kg x 8
84kg x 5
84kg x 3

BR 84kg x 12 x 5

Day 42
OFF

Day 43
Squat
20kg x 5 x 2
40kg x 3
60kg x 3
80kg x 3 x 3

Deadlift 60kg x 5
100kg x 3
130kg x 3
156kg x 3
156kg x 1

BP 20kg x 20 x 2
40kg x 10
60kg x 10
86kg x 8
86kg x 6
86kg x 4

BR 86kg x 10 x 3

Day 44
OFF

Day 45
OFF

Day 46
BP 20kg x 20 x 2
40kg x 8
60kg x 8
88kg x 7
88kg x 5
88kg x 3

BR 88kg x 8 x 3
88kg x 10
88kg x 8

Day 47
OFF

[Forelight]

Day 48
BP 20kg x 20 x 2
40kg x 7
60kg x 7
90kg x 7
90kg x 4
90kg x 3

BR 90kg x 8 x 3

Day 49
Squat 20kg x 5 x 2
40kg x 3
60kg x 3
80kg x 2
100kg x 2 x 2

Deadlift 60kg x 3
100kg x 2
130kg x 2
160kg x 2
160kg x 1

Day 50
Rest

Day 51
BP 20kg x 20 x 2
40kg x 5
60kg x 5
75kg x 5
95kg x 4
95kg x 2

BR 95kg x 6 x 3

Day 52
Rest

Day 53
BP 20kg x 20 x 2
40kg x 8
60kg x 8
88.5kg x 7
88.5kg x 5
88.5kg x 3

BR 88.5kg x 10 x 2

Day 54
Squat 20kg x 5 x 2
40kg x 3
60kg x 2
80kg x 2
110kg x 2 x 2

Deadlift 60kg x 3
100kg x 3
130kg x 2
164kg x 2
164kg x 1

[Forelight]

Day 55
OFF

Day 56
BP 20kg x 20 x 2
40kg x 10
60kg x 7
90kg x 7
90kg x 4
90kg x 3

BR 90kg x 10 x 4

Day 57
OFF

Day 58
BP 20kg x 20 x 2
40kg x 3
60kg x 3
80kg x 2
100kg x 3
95kg x 3
90kg x 3

BR 90kg x 10 x 2
90kg x 8 x 2

Day 59
OFF

Day 60
Squat 20kg x 5 x 2
40kg x 3
60kg x 2
80kg x 2
100kg x 1
116kg x 2
116kg x 1

Deadlift 60kg x 3
100kg x 2
135kg x 1
170kg x 2
170kg x 1

Day 61
OFF

Day 62
BP 20kg x 20 x 2
60kg x 5
92.5kg x 7
92.5kg x 4
92.5kg x 3

BR 92.5kg x 10 x 3
92.5kg x 8 x 2

[Forelight]

Day 63
OFF

Day 64
BP 20kg x 20 x 2
60kg x 5
93.5kg x 7
93.5kg x 4
93.5kg x 3

BR 93.5kg x 10 x 3

Day 65
OFF

Day 66
Squat 20kg x 5 x 2
60kg x 3
80kg x 2
100kg x 1
120kg x 1
125kg x 2

Deadlift 60kg x 3
100kg x 2
135kg x 1
175kg x 2
175kg x 1

Day 67
OFF

Day 68
BP 20kg x 20 x 2
60kg x 3
94.5kg x 8
94.5kg x 4
94.5kg x 3

BR 94.5kg x 10 x 5

I haven't been having any protein powder. Not had much protein in my diet. When I was younger I used to religiously make sure I had quite a lot daily. Now I feel like it doesn't really matter much. It doesn't seem to be effecting my lifts that are slowly progressing. I would like to get to a 140kg bench, 180kg squat and 225kg+ deadlift by June 1st. Hopefully that will be possible considering my past numbers mentioned in the original post.

[Forelight]

Day 69
OFF

Day 70
OFF

Day 71
Squat 20kg x 5 x 2
60kg x 3
80kg x 1
100kg x 1
130kg x 1 x 2

Deadlift
60kg x 3
100kg x 1
140kg x 1
177.5kg x 1

Not progressing as well as I hoped. Maybe my last post was wrong and I do need more protein powder. I'll add some in and see.

Day 72
BP 20kg x 20 x 2
60kg x 3
96kg x 5
96kg x 3

BR 96kg x 8 x 3

Another disappointing day. Hopefully this isn't a sign of things to come. Have a stiff back so hoping that's the only problem causing numbers to drop

Day 73
BP 20kg x 20 x 2
60kg x 3
80kg x 2
100kg x 4
100kg x 2

BR 100Kg x 8 x 3

Day 74
BP 20kg x 20 x 2
60kg x 3
80kg x 1
105kg x 3
105kg x 2

BR 105kg x 6
105kg x 7
105kg x 6

Day 75
BP 20kg x 20 x 2
60kg x 3
80kg x 1
110kg x 2
110kg x 1

BR 110kg x 3 x 3

Day 76
BP 20kg x 20 x 2
60kg x 1
80kg x 1
115kg x 1

BR 115kg x 3 x 3

Current maxes:
Squat - 130kg
Bench - 115kg
Deadlift - 177.5kg

PBs (competition)
Squat - 180kg
Bench - 137.5kg
Deadlift - 235kg

Making progress but still a long way from my bests.

[Forelight]

Day 77
Squat 20kg x 5 x 2
60kg x 3
80kg x 1
100kg x 1
120kg x 3
120kg x 2

Deadlift
60kg x 3
100kg x 2
140kg x 1
170kg x 2
170kg x 1

Disappointing deadlift. Was hoping for 3 reps with 170 then 2.

Day 78
OFF

Day 79
BP 20kg x 20 x 2
60kg x 1
80kg x 1
117kg x 1* came off bench a bit but completed rep

BR 117kg x 2 x 2

Day 80
BP 20kg x 20 x 2
60kg x 1
80kg x 1
120kg x 1* came off bench a bit again. completed rep
110kg x 1.5* missed second rep half way up

BR 120kg x 2 x 3
120kg x 3

Day 81
BP 20kg x 20 x 2
60kg x 1
80kg x 1
121.5kg x 1* came off bench a bit again. completed rep
110kg x 2
110kg x 1

BR 121.5kg x 2 x 3
121.5kg x 4
121.5kg x 3

Day 82
OFF

Day 83
Squat 20kg x 5 x 2
60kg x 2
80kg x 1
100kg x 1
120kg x 1
135kg x 1* questionable depth
120kg x 2

Deadlift 60kg x 2
100kg x 2
140kg x 1
180kg x 2
180kg x 1

back felt stiff today but deadlift in particular went well

Day 84
Off

Day 85
BP 110kg x 2
105kg x 2

BR 125kg x 2 x 4

Day 86
BP 112.5kg x 2
107kg x 2

BR 107kg x 3
107kg x 4
107kg x 6
107kg x 5
107kg x 4

[Forelight]

Day 87
Off

Day 88
BP 114kg x 1.5 (missed 2nd rep)
109kg x 1

BR 109kg x 5 x 4

Day 89
Off

Day 90
Squat 137.5kg x 1 good depth
130kg x 2

Deadlift 185kg x 1
180kg x 1

Day 91
Off

Day 92
BP 107.5kg x 3
107.5kg x 1 3/4 (2nd rep close miss)

BR 107.5kg x 6 x 4

93
Off

94
BP 109kg x 3 (3rd rep off bench slightly)
109 x 2 (2nd rep off bench slightly)

BR 109 x 8 x 4

95
BP 110 x 2 - disappointing was hoping to attempt 3 reps
110 x 1

110 x 6 x 2
110 x 4 x 2

Maybe needed a day off. Numbers not great today. Off tomorrow then squat + deadlift day

[Forelight]

Day 96
Off

Day 97
Squat 142.5kg x 1
132.5kg x 2

Deadlift 190kg x 1
180kg x 1
Slightly disappointed with deadlift was hoping for 2 reps on one of the sets but it is still an improvement on last time

Day 98
Off

Day 99
BP 115 x 2
105 x 2

BR 105 x 8 x 4

Day 100
BP 120 x 1
110 x 2

BR 110 x 8 x 4