My comeback/get strong as fuck log

[SouthernLord]

Ok. I've been completely inactive for close to a month now. It's time to do work!

My inactivity is not all due to laziness, I was actually injured. Luckily not a bad as I thought.

I was doing a set of squats and felt a sharp pain shoot through my yambag. Of course I completed my workout like an idiot. The next day I woke up with extremely sore adductors and an aching nutsack. The aching pain in the nuts lasted a few weeks. After consulting with a few people in the know and doing some research I was sure it was a hernia.

Well I've been checked out and it's not a hernia. In fact, they are clueless to what it is/was. I haven't felt any pain for a few weeks now and it's time to get back under the bar.

I will be taking things extremely slooooow at first. I'm in no rush to reinjure myself. My program will be based around the 5/3/1 principles. At first I will likely do the core OHP, dead, bench, and squat with all bodyweight assistance exercise and moderate cardio/conditioning. It will probably take me a few weeks maybe longer to regain my testicular fortitude and start working off of percentages.

If all goes as planned I'll start this coming Monday. Stay tuned......

 

[Andalite]

I am subscribed, sir! Good luck!!!!

 

[Mad_Max21]

In for this! Good luck Bro, hope all goes well!

 

[bblazer]

Well welcome the fuck back!

Get your ass up here and we'll whip you into shape! You'll be pulling 850 in no time all the while eating chains for breakfast and atlas stones for dinner.

B-

 

[ExtraMile]

Finally!!! In !!!

 

[SouthernLord]

Haha!

Thanks guys!

Prepare to be underwhelmed

I have no intention of moving anything over 50% for the next few weeks. In fact, my main goal at the moment is to really drive up the numbers of my body weight exercises. Dips, push ups, chins, pull ups, lunges, hypers, etc. Some of these lifts I've neglected for a while and I'm thinking that building them up will only help me in the long run.

 

[taiyed]

Good luck getting back and definitely take it slow. I had bilateral hernia repair in 2007 and to this day I still have residual pains (from the mesh maybe?) that limit what I can do with squats and deadlifts. Last thing I want is another operation.

 

[Tblock1]

Sick dude! Logs are always fun to read!

 

[oso0960]

Good luck bro!

 

[SouthernLord]

Here's the initial split I decided on.

Day 1
OHP
BW Chins
BW Dips

Day 2
Deads
Hypers
Sit ups

Day 3
Bench
BW Pull ups
BW Push Ups

Day 4
Squats
BW Walking Lunges
Hanging Leg Raises

As basic as it gets. Short term goal beside staying healthy is 50 chins, 100 dips, 50 pull ups, 100 push ups, and 100 walking lunges.

I see no problem in hitting these numbers within a few weeks of training.

For the main lifts I will progressively work up to heavier 5 rep sets until I'm ready to start with percentages.