As alot of you know I injured myself bench pressing March 21, 2006 and had surgery on May 9, 2006 to repair a torn pectoral muscle. The surgery was a success. I have 8 more weeks of PT and than I can start lifting again (lightly) in August.
When I return to the gym on Aug 1. I will start out doing all exercises 3 sets of reps of 16,14,12 increasing weight each set. I was going to start out doing flat dumbell presses with the lightest dumbells possible...5 lbs. Yeah that's right, 5 lbs. dumbells. I will do 5 lbs for 16 reps and than a set of 10 lbs. for 14 reps and than a final set of 15 lbs. for 12 reps. And than every week I will start out 5 lbs heavier. For example the week after this (Aug. 8) I start out doing 10 lbs. for 16 reps and than a set of 15 lbs. for 14 reps and than a final set of 20 lbs. for 12 reps...and the next week so on and so forth.
And as you can see in my timeline, every 6 weeks I will lower the rep scheme (16,14,12 for 6 weeks than 14,12,10 for 6 weeks, etc.). And before you know it as the weeks and months go by, I will be doing 50 lbs. dumbells...and than 75 lbs. dumbells...and before you know it (hopefully) I'll be back to doing 110 lbs. dumbells for a set of 6 reps by the time my plan is complete. I will just make sure I stretch out and warm up really good.
So my question to you is, is it smart to add 5 lbs. each week? Am I planning this right or is a 5 lbs. increase too much every week?
You can see my entire recovery timeline here:
http://forums.steroid.com/showthread.php?t=244810
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