Forty something ex gym rat starts all over again

Back to it this morning.

1. OHP 31kg x8 x2
2. Squats 67.5kg x8 x2
3. DLs 85kg x8
4. BB row 55 kg x8 (aborted 2nd set)
5. Lat pulldowns 55kg x8 x2
6 Incline BP 42.5 x8 x2

Squats were wierd - 1st set really struggled and didn't really fancy the 2nd set but did it anyway!

OHP first up and found it relatively straightforward to match my best again so 32kg next time.

BB rows were a disaster - did Pendlay style first set okay but then 2nd set I was all over the place so aborted. Just haven't got into the groove with these at all.

Incline BPs still preferred so I can plant my feet firmly.

All in all noob gains continue and I'm hoping a few more physio sessions will continue to undo the knots in my lower back and hips.
 
Second session with the physio this evening. Less back-cracking required this time, but the same pain points which are clearly the muscle insertions to the hip and medial glutes were pressed and pushed pretty hard - certainly feels like its working. Also worked the nasty knot in my scapula ligament (wow that hurt!) and that loosened very nicely. Overall really pleased with how this is progressing. Painful and agonising at times yes; but definitely feels like its heading in the right direction.
 
Short session but a good one.

Incline BP 43.5kg x8 x3 (felt good and surprisingly cranked out another set)
Squat 70kg x8 x2 (oh yeah!)
BOR 50kg x8 x2 (dropped weight but better form)

Enjoyed that.
 
Well not a training day today but overcome by a tremendous feeling of well being and absence of hip/ lower back pain for the first time in 2 years. Testament to the benefits of lifting weights and a good physio (and a lot of mobility work).
 
Damn - busy with work and stuff so unforced rest this week. Did squeeze in a deep tissue session with physio on Weds where I can now feel progress around the hips. She moved up to my shoulder where the right side scap seemed to be stuck down - soon sorted that albeit with some pain to bite on.

She says that now she knows I don't bruise and can take the pain she has stepped up to 75% force!
 
After a delay of a week back at it this morning -

1. OHP 32kg x8 ; x6
2. Squats 82.5kg x3; 60kg x8 - **** up!
3. DLs 87.5kg x8
4. BB row 52.5 kg x8; followed by row bar at 30kg x8
5. Incline BP 45kg x8 x2
6. Brocurlz 25kg x8; 27.5kg x6
7. Skullcrushers 22.5kg x8

Total goof on the squats, after a few ascending warm up sets I racked up thinking I had 72.5kg on the bar - bugger that feels heavy after a week off! Managed 3 good reps but knew I wasn't going to get a 4th. Deloaded to 60kg and found 8 reps very easy. It was only 10 mins later on DLs that i realised I had racked 82.5kg not 72.5!!! Idiot! At least I know what I can do at 82.5kg though now.

DLs now starting to get tough so have crept up to more or less the proper weight. Did them nice and controlled up and down so I know I have a good foundation to build on.

Incline BP continues to feel very good - puts me in a really good back position so I can push. Have made good gains using this position so will persevere for a while longer. Reckon I had plenty more in the tank after the 2nd set so there's more to come next session.

Goals to reach by the end of the year (all for 2 sets of 8 reps)

Squats = 100kg (shooting for but more likely to be 90kg)
DLs = 110kg
BB row = 60kg (technique is still shaky though)
IBP = 55kg
OHP = 35kg
 
Everything just peachy this morning!

1. OHP 32.5kg x8 x2
2. Squats 72.5kg x8 x2
3. DLs 90kg x8
4. Row bar at 30kg x8 20kg x8
5. Incline BP 47.5kg x8 x2
6. Brocurlz 27.5kg x8 x2

Didn't think I'd make the squats today, felt heavy from the 3rd rep but just sucked it up and pushed on.
 
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