First off apologies if this is the wrong category for my topic.
To cut things short I faced some health problems starting 2.5 years ago including a torn rotator cuff which was surgically repaired just under 2 years ago.
As a result I stopped training altogether (apart from the rehab work I had to do) and got extremely out of shape (250+ lbs atm, at least 30-35% bf).
For reference I had many years of serious training under my belt starting at 18 (about to turn 30). I started off in powerlifting and then transitioned to more of a bodybuilding type training.
Before the health issues started I was 220lbs at around 12% bodyfat, lifts were at 462/380/616/242 for squat, bench, deads and ohp respectively.
I just started back at the gym this week and I’d love to get some advice from others who have been in a similar situation as far as how to approach this training wise. I’m extremely weak and undertrained, even 3x5x110lbs felt tough on OHP today.
On the bright side my shoulder seems to have recovered well, mobility is betrer than on the non-repaired shoulder, but it’s still too early to tell for sure as the weights are very light.
I was thinking of running a simple linear periodization program now along with rehab/mobility work and long brisk walks for conditioning for the time being, then transitioning into 5/3/1 (which I had great results with as an intermediate) within the next couple of months since I’m expecting my strength levels to bounce back quickly, at least initially.
Sorry for the long post and any advice is appreciated, thank you.
I think your approach sounds very logical and I’m sure you’ll get back to and surpass where you were previously as long as you stay dedicated. Obviously a reduction in calories/increase in protein will be very helpful in bringing your Bodyfat down, a 24 hour water fast every week or Every other week would probably also be beneficial.
I had a two year layoff too, due to health. I crashed a motorcycle, broke multiple bones including a shattered elbow that was surgically replaced and had about a year of physical therapy before luckily being released to normal activity. The surgeon told me I likely wouldn’t be able to lift anymore, especially presses.
I’m happy to announce I hit 315 for a triple with ease last week on bench press.
I did 3 cycles of 5/3/1, then 6 of 5/3/1 BBB, including the challenges.
I’m currently working through Westsides Conjugate plan with no problems.
After a meet in November, I want to spend about 6 months or so on Olympic lifts. This will probably be the real challenge for my elbow. After that I’m not sure, but I feel confident I’ll be able to train however I want, not with limitations. Especially if I can get the O lifts on point.
I think you’re on the right track, and if it’s any consolation my elbow gets a little extra tight and inflamed at times, but nothing an ice pack can’t handle. And my fit to fat to fit journey started in an ICU room.
You’ll get it back.
I have been using HGH peptides and occasionally BPC - 157 since the surgeries for what it’s worth. Highly recommend Sermorelin, jury for me is out on BPC but it’s easy enough to get the legit stuff via pharmacy just in case it is helping.
Thank you! But just to clarify, it took a little longer than that. I was a few months in to Westside Conjugate, which I’m still running, before that happened as well.
But it did come back quicker than expected. General conditioning and an athletic look took much longer for me. Strength was like an old friend, just needed to knock some dust off.