Programming Advice After a Long Hiatus
Yo, denizens of Bullshidoís lifting heavy **** forum.
SoÖ This has gotta be my first post in years.
Iíve returned to training after a four year hiatus due to injury. I tore my left labrum and then underwent fairly extensive physical therapy for this and also for the four bulging discs in my neck that I picked up somewhere. During that four year break I learned a lot about strength training and tried to use corrective lifting to fix the problem in my shoulder. I had cortisone injections, PRP injections, physical therapy and finally broke down and had the surgery.
During that year I worked myself to a 3 rep at 375 back squat and a 1 rep max 475 deadlift. I deadlifted 475 one year after shoulder surgery.
After the physical therapy for my neck was completed a few months ago, I was cleared to train again without major restrictions. ďJust donít be a fuckin retard,Ē said my physical therapist. Heís a colorful guy. I was instructed to avoid overhead pressing and back squats for a while, so I switched to front squats.
Iím training at NY Combat Sambo and still lifting which brings me to my questions here, Iím looking for some critiques and suggestions for how best to alter my current programming so that Iím maximizing my effectiveness. My goals are to continue to train and remain as healthy as one can in this injury-prone sport. I am also considering, albeit casually at the moment, fighting again. This is my first time training with a combination of both weights and martial arts. Thereís a fair bit of thought and work thatís gone into my weight training, but itís very possible that it doesnít make sense anymore with my current setup. I do not, as you will see, subscribe to any specific lifting program like Stronglifts or 5,3,1. Or maybe I do, but if I do, I assure you it's pretty much an accident.
Oh, stats: I'm six feet and walk around at 195lbs and I don't use any aids for lifting, knee wraps, belts, straps, etc. Just chalk.
Thank you all in advance for any constructive advice you might have. My lifting program is the same on both days that I do it and Iíve included my current numbers. My overall training schedule is below it.
Warm-up: several sun salutations from hatha yoga.
Front Squat: 5 reps at 135, 5 reps at 155, 5 reps at 185, 5 reps at 225, 3 reps at 245
Deadlift: 5 reps at 225, 5 reps at 315, 3 reps at 415, 1 rep at 435
Chin-ups: 5 sets of 7 reps, weighted with 55lbs
Dumbbell flat bench: 5 reps at 75 in each hand, 5 reps at 80, 5 reps at 85, 5 reps at 90, 3 reps at 95
Overall training schedule:
Tuesday: grappling, mma and then team practice after
Wednesday: sambo with the jacket
Thursday: combat sambo (mixed bag of skills)
Friday: weights again.