Getting back into lifting

tehboxingkitteh

I was on lifting restrictions for a while because of my knee. My doctor has given me the go ahead to return to my normal activities. I know I have to ease back into things, so I'll basically be a newbie with any lifts where my knees are bent. I was doing almost all upper body workouts during my restriction.

I had been doing my own routine, which was more like the all pro routine than anything else (I wasn't doing the rows and was alternating DL and SLDL throughout the week). I box 2 - 3 days a week. These classes include 15 minutes of calisthenics. I also do yoga at least 1 time a week.

I went with the higher rep routine and not SL because (please don't laugh too hard) I have serious issues with numbers. I'm only okay with certain odd numbers (1, 3, 9, 15 for sake of argument here). I'm looking for help devising a lifting routine that mimics the all pro set up. I'm just afraid to do all those lifts on one day on top of my boxing. Plus I couldn't do the week of 11 reps or anything in a 5 rep cycle.

If you need my goals, it's to decrease fat and to increase endurance. I like to lift 2- 3 days a week on non boxing days, depending on how busy my schedule is.

SideSteel

I was on lifting restrictions for a while because of my knee. My doctor has given me the go ahead to return to my normal activities. I know I have to ease back into things, so I'll basically be a newbie with any lifts where my knees are bent. I was doing almost all upper body workouts during my restriction.

I had been doing my own routine, which was more like the all pro routine than anything else (I wasn't doing the rows and was alternating DL and SLDL throughout the week). I box 2 - 3 days a week. These classes include 15 minutes of calisthenics. I also do yoga at least 1 time a week.

I went with the higher rep routine and not SL because (please don't laugh too hard) I have serious issues with numbers. I'm only okay with certain odd numbers (1, 3, 9, 15 for sake of argument here). I'm looking for help devising a lifting routine that mimics the all pro set up. I'm just afraid to do all those lifts on one day on top of my boxing. Plus I couldn't do the week of 11 reps or anything in a 5 rep cycle.

If you need my goals, it's to decrease fat and to increase endurance. I like to lift 2- 3 days a week on non boxing days, depending on how busy my schedule is.

Can you type out your current routine in full please?

tehboxingkitteh

My current routine has almost no leg work, 3x10, 2 days a week

Bench press
OHP
Curls
SLDL
Back extension

Prior to being put on restrictions, I was doing 3x10 (worked up from 3x8), 3 days a week

Squat
Bench press
OHP
Curls
Calf raises
And alternating SLDL, 45 degree leg press and DL (1x8) throughout the week

I haven't boxed or kickboxed and done this routine at the same time. I've honestly been slacking off on pushing myself at lifting since my restrictions. I'm afraid if I go back to doing all my lifts on top of boxing that it will just drain me.

Sarauk2sf

Would you have an issue with say a SL routine but with 4 x 6 instead of 5 x 5?

What are your goals/main priorities?

tehboxingkitteh

I have no objection to the 4x6 routine. Another thing was I'm not sure I'm confident enough to recalculate my weights for a lower rep workout, which is why I never really switched anything. If there's a certain online calculator that would help guide me, I'd appreciate that.

Right now I'm mainly looking to decrease body fat, as I have about 50 pounds to go. I have a kid in elementary school who is very active, and I'd like to be able to keep up with her better. I know a lot of it is my need to be in better shape cardiovascularly. She wants me to practice soccer and gymnastics (I did for years when I was younger) with her, but I can't. Not very well, at least.

I'm pretty content with the majority of my strength currently, except my arms and shoulders. I can't seem to get my bench or OHP to increase for anything. My pushups and planks have gotten better, but I'm wondering if that should be attributed to my core becoming stronger?

Sarauk2sf

I have no objection to the 4x6 routine. Another thing was I'm not sure I'm confident enough to recalculate my weights for a lower rep workout, which is why I never really switched anything. If there's a certain online calculator that would help guide me, I'd appreciate that.

Right now I'm mainly looking to decrease body fat, as I have about 50 pounds to go. I have a kid in elementary school who is very active, and I'd like to be able to keep up with her better. I know a lot of it is my need to be in better shape cardiovascularly. She wants me to practice soccer and gymnastics (I did for years when I was younger) with her, but I can't. Not very well, at least.

I'm pretty content with the majority of my strength currently, except my arms and shoulders. I can't seem to get my bench or OHP to increase for anything. My pushups and planks have gotten better, but I'm wondering if that should be attributed to my core becoming stronger?

So sorry for the delay in getting back to you.

This is a pretty good calculator to use to work out your reps:

http://www.exrx.net/Calculators/OneRepMax.html - you can reverse engineer the reps that equate to the equivalent 1RM.

Bench and especially OHP are a b!tch to increase. The change in reps and sets may help you break through. You can also try fractionals if you have them as it is often challenging to go up in 5lb increments. Your improvement in push up and planks could well be due to increased core strength.

I would use the SL structure - just doing 4 x 6 rather than 5 x 5.

tehboxingkitteh

Sorry I'm just now getting back to this as well.

Thank you. I'll give this a try for a while and see if I can break through.

Sarauk2sf

Locking so we can keep better track of active threads. Please PM either myself or SideSteel if you have further questions or comments, including a link to this thread, and we will unlock.