Coming back after 3 years absent...

[uamaverick]

Starting today, I'm getting back into shape. I stopped lifting 3 years ago when I had a pretty rough shoulder injury and was too stupid to go to the doctor. I finally went to the doctor and still have a subluxed shoulder from 3 years ago. I'm going to start doing some rehab to get it back into reasonable shape before I start lifting again.

I'm looking to go all out on this just like I did what seems like 20 years ago. I'm thinking about getting the Amp02 + MCC stack, as I recall hearing great things about it. The only thing I can't remember is my set routine. I vaguely remember doing something similar to this on any given lift:

1 x 10
1 x 6
2 x 4
1 x 2
2 x 3

That might not be exact, and might seem unorthodox, but I remember coming up with a strange pyramid-like set that got me unbelievable results back in the day. It was not uncommon for me to gain 5 lbs a week on the core lifts.

I suppose I'm looking to achieve the same composition that I had a few years ago. That would be 5'8" 183 lbs 6-7% bf. I wasn't overly huge, and I wasn't skinny, either. I'm thinking it might not take me too long to get back, because for some reason my arms and chest are still pretty hard if I flex, and I haven't touched a weight in 3 years. Any suggestions?

 

[Peterlumberjack]

i think what youve posted above is a fine set scheme if your main goal is strength. But in light of your injury i think it would behoove you to stay a bit lighter and not reach failure at less reps than 8 or so.
IMO something more like warmup,16,12,12,10,8. < 1minute breaks between sets. and somewheres around 20-24 total sets for the day. i dont care how many muscles you do or how many excercises, or how much wieght, i just want you to have a hard time finishing your last couple of reps and really feel the muscle working.

goodluck

 

[Mass Insanity]

Bro.. If you have bad shoulders and you have been off for 3yrs your basically starting over.. Make sure you do warm up before every workout including the ones that use or push your shoulders.. keep you bench low wieght and high reps until you condition your body. I would personally stay 15 reps + on everything starting out. warm up would be 20 to 25 reps for me, if I were you.