Woo yeah! Finally got my squat rack back, the return to lifting properly can resume!
So straight back into it, I'm going to start with a stronglifts 5x5 type programme. With deference to the programmes' insistence on progressive increases, I'm starting at about 50% of my 1rm, in deference to the fact that I'm an impatient bugger, I'm increasing the weight by 2.5kg per set rather than per workout, starting the next workout 2.5kgs lighter than the last set of the workout before.
Goals in the long term are 120kg squat, 120kg bench and 160kg dead. In the short term 5x5 squat at 100kg, 5x5 floor press at 95kg and 5x5 dead at 120-130kg
should be do-able,
*hides crackpipe*
So here goes.
Squat
5x bar
5x 55kg
5x 57.5kg
5x 60kg
5x 62.5kg
5x 65kg
all nice and civilized, easy going so far...
Floor press (no bench yet)
5x 55kg
5x 57.5kg
5x 60kg
5x 62.5kg
5x 65kg
steady away...
underhand grip bent over row
5x 45kg
5x 47.5kg
5x 50kg
5x 52.5kg
5x 55kg
no problems so far...
press ups
recommendation is to failure, I stopped a little short to save myself for the floor press.
40
35
35
beautiful