Week 18: Day 6
Military press: 5x13/side-25lbs
Seated Press: 5x10/side
50min weighted walk-25lbs
Week 19: Day 1
40min kickboxing video
@Voxel @dagill2 @vision1 @Pinkylifting
So… given that my brother got into UChicago, there’s a good chance I’ll get my barbell and plates provided I don’t screw up. Here’s what I can realistically expect:
A 20kg barbell, pairs of 10,15,25 and 45lb plates(we’re planning to leave out the 35s to make my mom feel better), and a squat stand (has safeties)
It’s been a good 9 months since I’ve touched a barbell
My plan is to run a beginner 6 week strength program (probably the free one from Candito training HQ), then run 5/3/1 with 5x10s after the 5/3/1. However, I will need to make some modifications:
Does this make sense? Any suggestions?
One step at a time. Pick your program and milk it dry. Don’t think about 5/3/1 or 10x10 (gross)
Floor press is a good alternative for bench
Instead of 2x10 and 2x15, get 2x5 and 4x10
The plates have already arrived- it was a set
In that case, I might do multiple rounds of the Candito beginner program
The lowest rung on the rack is higher than I can reach with my arms when I’m lying on the ground
I really like high rep squats- not so much for deadlifts 
I’ve also been playing around with “10x10” press and it’s been really fun
This is easy. Guess what I bench on these days?
A cooler that’s not being used…
Anyway, might also be a good idea to get some rogue fractional plates if you can
I will look for a cooler then 
I don’t really want to discuss training with you until you’ve made headway dealing with your “other issues”.
Was just planning to write to you later today to check-in on how you were doing given that the holidays can be tough as they revolve around social eating.
I don’t think you are a beginner, I don’t know anything about the program but I reckon it is not like Deep Water wherein “beginner” means “in relation to the training philosophy”.
As far as Item 2. goes, I had hoped to be first to reply so that you could learn for yourself. The problem you are solving is how to emulate overload without adding weight alone, you have one answer to that equation (add reps). What are some others?
You want to play with 10x10 but before you worried about certain hypertrophy methods from kidney impact and as far as I know rhabdomyolysis is much more a factor of volume rather than intensity techniques so I don’t know what has changed in regards to how you make your decisions here.
Sorry vision, I read this as progression and not weight suggestions. Oops.
Well, given that It’s been more than 9months since I’ve touched a barbell, I think starting “from scratch “ with a beginner program might be a good idea from an injury prevention perspective
Good point! I wasn’t thinking about that
Well it’s just one dinner on Thursday and most of it is stuff I don’t like
Very good point, the thing that’ll benefit your training the most @anna_5588 won’t be your program, or the weights, but rather having a doctor, nutritionist, and psychiatrist.
Candito’s linear programs are great, if my memory serves right and if we are talking about the same programs. He had like a linear hypertrophy program or so, that would probably be a good fit.
I know you didn’t ask me per se but since I am giving out my opinion regardless, I want to give a +1 to what @dagill2 said. If “do candito’s linear strength and hypertrophy program” is going to be made into “do candito’s program with 3 conditioning workouts and 30k steps per day while limiting food intake”, I would suggest something entirely different…
Yep. His 6 week strength was the one I used to first hit a 3x bodyweight deadlift!
In my limiter experience, beginner programs are written for people that don’t have a good strength capability so they won’t have any recovery issues whatsoever. Even though it’s been 9 months you can in relation to your body cause a greater deal of “damage” with a deadlift than any beginner could. Don’t want to get injured? Choose something with a slow progression.
Whatcha gonna eat with all that workout equipment and programs?
I’m going to try for maintainence the first two weeks to seen how I respond to getting back to “heavy” lifting, then do a controlled surplus.
On that note, I think I’ve actually put on some muscle in these last 6 months since my workouts have been improving and I’ve been able to do more pushups
From what I understand, bodyweight exercises usually suffer when gaining weight
Not in the range of 1-3 lbs. 10 lbs? Probably. 20 lbs? Sure. 40 lbs? Definitely
None of this matters though. Gaining weight is the number one priority for much more important reasons than ‘number of push ups performed’
I think you’ve misinterpreted my post. I was thinking that the number of pushups performed as a more objective measure of whether weight gained is muscle or other substances (fat, water), similar to how others use pullups/dips to assess progress during gaining phases
No, I did understand that. You have yet to understand that this point y on the list of concerns when we adress the importance of your weight gain. Fat gain is not what you want to avoid.