Gyno Surgery Done, Back To Weightlifting

[HoneyBadger50]

My Doctor cleared me to lift weights starting Tuesday with no reserves. I came up with a new workout plan to get my strength back up. Please let me know what you think?

Upper body:
5x5 Bench press
5x3 Incline Bench
5x3 Decline bench
5x8 Seated military press
5x8 triceps pulldowns
5x8 skull crushers
5x8 preacher curls
5x8 dumbbell curls
5x5 lat pulls
5x8 shrugs

Lower body:
5x5 Squats
5x3 box squats (3 rep Max)
5x8 Bulgarian split squats
5x10 calf raises
5x5 Deadlift
5x10 glute and ham
5x10 good mornings
5x10 box jumps w/ chains

Core:
5x3 power cleans
5x3 snatch
4x25 Russian twist w/ kettle bell
5x1 minute planks
5x100 crunches
5x1 minute kettle bell swings
5x1 minute clean & press w/ kettle bell
5x1 minute snatch w/ kettle bell
5x1 minute windmills w/ kettlebell

Let me know what you think guys, please and thank you.

 

[Idobehigh]

100 crunches... Ouch lol it looks pretty good curious myself to see what people recommend I would think to keep it light and high reps for a week or two then jump in a 5x5 but we will see bro

 

[HoneyBadger50]

Lol. 100 crunches isn't that bad.
I think jumping into 5x5 should be fine. I just need to start my strength phase quick.

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[buddhabuilder]

I think you should do a straight 4 sets,10-12 reps for at least 6 weeks in order to get your form together, and get back in the groove. There will be plenty of time to get into lower reps in the future, but you risk an injury jumping in like that.

 

[HoneyBadger50]

I think you should do a straight 4 sets,10-12 reps for at least 6 weeks in order to get your form together, and get back in the groove. There will be plenty of time to get into lower reps in the future, but you risk an injury jumping in like that.

Could I maybe just do three weeks instead of a full six? If I did six weeks I would go into conditioning with no strength gains at all.

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[buddhabuilder]

You know your body best, and I know from past posts that you have been training for some time. So, sure, get 3 weeks in, but then start to drop your reps slowly if your goals are mainly strength. I think I remember you playing another sport, and using weight lifting to support that, yes? None the less, periodizing is usually seen split up in 12 week sections. This is done because research has shown that gains will slow and stop around this time, because it gets used to the approach. A basic approach is 12 weeks of 4 sets/10-12 reps explosive motion followed by 12 weeks of lower reps smooth motion. Of course, rep speed, rest periods, up ward and downward pyramiding, etc. can all be used to modify a 12 week approach, but the key is to keep the body constantly having to adapt for best results.

 

[HoneyBadger50]

I get what you're saying with the micro cycle. Its just our conditioning for football is based on running and 20 reps for like everything. I'll try to get in the 3 weeks of an endurance phase and I'll take your recommendation on dropping reps. Thanks for the help.

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[buddhabuilder]

Keep me posted. And I know you know, Eat to Gain.

 

[HoneyBadger50]

Keep me posted. And I know you know, Eat to Gain.

I'll make sure to message you occasionally with the progress. And yes I know eat to gain.

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[Idobehigh]

Aren't you 15?