TheGymGuy
Well-known member
I mentioned I would post up some exciting news. Well, here it is.
I went back to gym on my week #6 post OHS. As a matter of fact I was able to squat lightly on my 6 week anniversary, and, it felt like freedom, victory, and tasted like a chocolate cake dessert. I did a whole bunch of sets of 10-rep squats and I am happy to report that despite decent loss of lean mass the bar and what little weight I was using still felt like a feather and I was just doing it to practice form.
Ok, so this was my Tuesday (Free Weight Squats, Body Weight Lunges, and Machine Leg Extensions) all exercises were done for 3-5 sets for 10 reps each.
Wednesday I went again and did some very very very light upper body. I basically super-setted some bent over rows, some rear delts, and some 1 arm laying DB presses. Again, all of this was done with fairly light weights (for me), and there was no observed sternum discomfort or popping.
Thursday was off (I had to work and could not get out in time), which actually let the soreness work in, and boy was I sore. My glutes, hammies, quads and calves were screaming from Tuesday's light squats.
Friday, my legs felt better and so I did some medium light squats on a smith machine, it was 5 sets of 3 reps. Whenever I use Smith Machine, I pause my reps at the bottom and then drive up really fast - we call it speed work. I was able to breath normally throughout all the reps.
Ok, so where do we go from here?
My plan is to take next 6 weeks and just establish back my regular schedule and do lots of reps for practice and familiarize myself with all the exercises slowly and patiently. I plan to not do any exercise which puts undue load on my sternum, so no barbell presses or overhead presses, or snatches, cleans, or anything like that for me. Also, and this is very unfortunate, no Kettlebell work. So, instead I will use 1-arm dumbbells for any work that I want to do to alleviate pressure on sternum, etc.
I have some video's of these workouts and could be convinced to share them in private.
Edited to add: My resting heartrate has been in the mid-high 70's, something like 77, though, at night it is 68. Most activity gets it to 88-92. Weightlifting exercises I do pushes it to 110-120. My blood pressure is 130/75 or about so.
I went back to gym on my week #6 post OHS. As a matter of fact I was able to squat lightly on my 6 week anniversary, and, it felt like freedom, victory, and tasted like a chocolate cake dessert. I did a whole bunch of sets of 10-rep squats and I am happy to report that despite decent loss of lean mass the bar and what little weight I was using still felt like a feather and I was just doing it to practice form.
Ok, so this was my Tuesday (Free Weight Squats, Body Weight Lunges, and Machine Leg Extensions) all exercises were done for 3-5 sets for 10 reps each.
Wednesday I went again and did some very very very light upper body. I basically super-setted some bent over rows, some rear delts, and some 1 arm laying DB presses. Again, all of this was done with fairly light weights (for me), and there was no observed sternum discomfort or popping.
Thursday was off (I had to work and could not get out in time), which actually let the soreness work in, and boy was I sore. My glutes, hammies, quads and calves were screaming from Tuesday's light squats.
Friday, my legs felt better and so I did some medium light squats on a smith machine, it was 5 sets of 3 reps. Whenever I use Smith Machine, I pause my reps at the bottom and then drive up really fast - we call it speed work. I was able to breath normally throughout all the reps.
Ok, so where do we go from here?
My plan is to take next 6 weeks and just establish back my regular schedule and do lots of reps for practice and familiarize myself with all the exercises slowly and patiently. I plan to not do any exercise which puts undue load on my sternum, so no barbell presses or overhead presses, or snatches, cleans, or anything like that for me. Also, and this is very unfortunate, no Kettlebell work. So, instead I will use 1-arm dumbbells for any work that I want to do to alleviate pressure on sternum, etc.
I have some video's of these workouts and could be convinced to share them in private.
Edited to add: My resting heartrate has been in the mid-high 70's, something like 77, though, at night it is 68. Most activity gets it to 88-92. Weightlifting exercises I do pushes it to 110-120. My blood pressure is 130/75 or about so.
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