2-3 weeks ago, I got back under the bench bar, right after we set-up my rack just delivered from Elitefts – thank you to Dave Tate and Nate Harvey. I only worked up to 25’s on each side, after a few sets of the bare-bar. It was fantastic to be back under the bar. I’m now adding back in the other lifts….. It sure feels good to be back at it.

I’m looking really looking forward to all of this as we have our new home gym about ready. We’ve been working hard over the last 2-3 months and I’m looking forward to being able to lift again in a normal type routine. Much more to come concerning the gym and some details as I’ll be looking for dedicated training partners to come train with us for free. All I want is a commitment to this process and consistency.

The last couple of months I’ve been focused on cervical, thoracic mobility, and shoulder rehab. I’ve stayed true to the process, and have done as little as possible to aggravate the damage, but moving gym equipment is not conducive, admittedly, so I’ve probably extended my recovery some.

Lately, thanks to rehab by Andrew Lock, I’ve been doing a lot of rowing 4-5x a week, along with specialized pull-downs (Lock), shoulder work and now some bench press every other day along with external rotation.

Last Saturday, I squatted for the first time in about 4 months. Not quite, but closer to 4months than 3. I took it very easy and didn’t want to be crippled, or put too much stress on my shoulder joint.

My training split will be as follows over the next 10 weeks:

Squat – Sat am

Bench – Monday PM

Deadlift – Wednesday PM

Fluff & Buff – Friday PM

Here is the session:

Warm-up:

• Cervical mobility
• Thoracic mobility
• McGill big 3
• Goblet squat
• Empy bar…..

Training Day 1:

• SSB squat: 3×3 – 235
• Bulgarian split squat: 3×6
• One leg GM w/KB: 3×6
• Suitcase carry: 50yd x3

Training went well for a first day back under a squat bar. The load was minimal but I like to ease my way back to things. I don’t have plans for a meet right now, as I have a few things to figure out first and take care of. I’ll work up a little heavier this weekend and see how it goes.

Shoulder feels good and pain-free. Huge thanks to Andrew Lock for his insight and help. I’ve learned a lot that was missing in my arsenal.

I will not lie. I’m pretty sore!!