Day one.
40 years old. Former national-level swimmer. Put on some mass during Covid 2020. (60lbs total–nearly hit 300lbs for the first time.) Looking forward to putting my newfound pudge and shaping it back into muscle.
Been steadily putting together a garage gym over the past five months and ready to get serious about powerlifting.
The first couple of weeks will be purely regaining technique and small loads.
Big plus to putting on weight is that my core feels more stable. 
- 20mins activation - leg swings, scorpions, jump rope, goblet squats w med ball
- 3x8 barbell back squat
- 3x8 bulg splits with 20lb kettlebell
- 3x:30 side plank (working on countering some scoliosis)
- 20 minute walk with the pooch for light active recovery
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Day two.
50min swim at the local pool. 2,400m total with some speed and power work to close it out.
3x8 bent over row @135
3x8 floor press (waiting for ny new Rogue adjustable weight bench to show up via UPS 
)
20 minute walk/puppy-drag for active recovery
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Day three.
Garage workout today with new lockdowns getting dropped around town, temporarily closing access to neighborhood pool.
Straight kettlebell session.
- 10mins activation–leg swings, band walks, heavy metal playlist to incerase arousal levels
- 30mins kettlebell swings – 10 reps on the minute – 40lb KB for rounds 1-18; 80lb KB for rounds 19-30
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Day four.
More kettlebell jollies in the garage. Introducing some bent-over row for a Franken-WOD that was all about the back.
5mins activation - arm swings, jumping rope, foam roll
24mins alternating [10 KB swing @ 80lb - 5 bent over barbell row @ 135]
Day five.
New deadlift pads showed up in the mail today! F*** yeah. Took them for a rip with deadlifts this afternoon.
20 minute activation – leg swings, banded walks, bridges, squat jumps
Deads–
- 3x8 – 135
- 3x3 – 225
- 2x2 – 275
30min walk/hike with the pupper for some active recovery
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