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  1. #1
    Registered User Forelight's Avatar
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    Forelight rehab and beyond log

    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
    Last edited by Forelight; 12-10-2020 at 10:47 AM.
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  2. #2
    Registered User Forelight's Avatar
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    Age: 51
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    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
    Last edited by Forelight; 12-08-2020 at 08:55 AM.
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  3. #3
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
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    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
    Last edited by Forelight; 12-14-2020 at 10:32 AM.
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  4. #4
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
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    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
    Last edited by Forelight; 12-23-2020 at 10:41 AM.
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  5. #5
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
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    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
    Last edited by Forelight; 12-29-2020 at 01:09 PM.
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  6. #6
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
    Forelight is offline
    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
    Last edited by Forelight; 01-05-2021 at 12:33 PM.
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  7. #7
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
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    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
    Last edited by Forelight; 01-12-2021 at 05:14 PM.
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  8. #8
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
    Forelight is offline
    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
    Last edited by Forelight; 01-20-2021 at 02:11 PM.
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  9. #9
    Registered User Forelight's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 58
    Rep Power: 96
    Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50) Forelight will become famous soon enough. (+50)
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    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.
    Last edited by Forelight; Yesterday at 11:44 AM.
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