FrankTalk.org

So I’m starting to look skinny and weak from being out of the gym! My post op instructions say no heavy lifting for 6 weeks and I’m only 3 weeks right now.

I am thinking I’ll hit some cardio today and maybe do some body weight exercises like push-ups and air squats and then maybe starting lifting light weight if all goes well.

Interested in hearing how many weeks it took you guys to get back to light fitness and eventually your Hugh intensity heavy weight routine?

I was doing light weights at 3 weeks.
Starting light squatting and deadlifting at 4 weeks. At 8 weeks now I am back to full power high intensity powerlifting workout with no problem.

PowerliftingDad wrote:I was doing light weights at 3 weeks.
Starting light squatting and deadlifting at 4 weeks. At 8 weeks now I am back to full power high intensity powerlifting workout with no problem.

Thanks man! Was hoping to hear from you on this post. Your a bit stronger but I am a pretty strong guy for my size. I'll be 3 weeks tomorrow. I did 100 pushups and walked a mile today and plan to return to the gym tomorrow.

When you say doing light weights at 3 weeks what do you mean by light? what movements did you start with on week 3?

Hillywilly wrote:When you say doing light weights at 3 weeks what do you mean by light? what movements did you start with on week 3?

From week 3 to week 4...
I did bench press, lat pull downs, overhead press, cable rows....all 30 to 50% of my pre surgery working sets weights for 15 reps.
I avoided squats and deadlifts until week 4. (I promised my wife I stay cautious until cleared by Doctor.
Now just past week 8 I am back to 500+ lb deadlifts and 450+ lb squats with absolutely no issue.

I didn't do squat (literally or figuratively) until 6 weeks postop.

At week 4 i was still partially inflated from the surgery. I did return to work at week 4. That is when i started walking. Only that. Increasing to 3 miles per day at week 6. At week 6 i was cleared to begin cycling and return to the gym, both of which I did. My earliest workouts, given the layoff and recency of surgery were ridiculously light....mostly it was just the act of overcoming the 6 weeks of lethargy and recovery. I was paranoid about lifting too much so those earliest workouts were maybe at 25% of pre-surgery.

Now, at 4 months postop i am pretty much back to my pre-surgery workout. Still not 100% and I have substituted the reclining leg-press machine for squats at a weight lighter than my squat days. I still am careful about overstressing the core and groin area. Over time, I'll get back to squats. Also, the muscle tone is returning nicely, even received a compliment from a random female on an elevator last week: "So, how was the gym?". I looked puzzled and she said "You obviously workout".