I R O N K I W IWORKING OUT AFER A HEART ATTACK (Part II)
March 2020
This is a continuation from Part I so if you haven't read that yet, I strongly advise you do if you want any of this to make sense. On that note, I'm just going to keep on presenting my post-heart attack program so without further ado, let's jump into my third and fourth weeks of actually tackling the iron once again (which are weeks 9 & 10 since the actual heart attack I suffered in December the year prior)...
ESTABLISHING YOUR PROGRAM
By now I'd decided to stay with the program I'd used the week(s) prior i.e. all compound moves -- bar the shrugs -- and all focusing solely on developing strength levels. For someone used to squatting 140kg and deadlifting 155kg it can feel like one giant big step backwards having to start all over but the thing about reality is that, well, it's real. You actually do have to start all over and build back up. You may also never get to where you were. That, folks, is life.
For the record, both benchpress and overhead press were stronger second time round -- I actually put out an extra rep for both in Week 10 which is encouraging. Having started with a hiss and a roar earlier (see Part I) and crashed, I was determined to just keep shit steady i.e. no big leaps in weight, no huge surge in sets/reps, just short, sharp and simple. Squats were strong and it was tempting to add at least another 5kg on but I desisted. Let things take their course, I say. Here's the program the following week:
Overall I was happy with my progress (I also decided to drop the shrugs. They weren't a priority and I really don't know why I was doing them -- probably just my OCD kicking in because having two exercises every two days looks cool in some cosmic diary far, far away. Weird I know). I was recovering better and sticking with my earlier decision to A) avoid heavy singles and B) focus on small increments. I also figured staying on the same weights for a minimum 2wks was the go. Here's my seventh week:
MONDAY
Squats: 70/2, 80/2, 90/2, 100/2, 110/2
(NOTE: last two doubles were hard this week, no idea why, just got on with it)
Week #1: body-weight exercises twice that week Week #2: body-weight exercises three times that week Week #3: light-weights twice that week (a push, a pull and a squat) which I should've done for another week Week #4: first attempt at a simple split program. Tried -- and failed -- some singles here Week #5: same split but avoiding singles and working up to a decent double only Week #6: same split, added a bit more weight Week #7: same split (dropped shrugs), same weight Week #8: building on the same split into the future...
In retrospect I would do things -- and recommend others did things -- differently from the above. I would do two weeks minimum with body-weight twice a week then two weeks minimum with body-weight three times a week. But. Like I've mentioned elsewhere, people recover differently and as such, there won't be a one-size-fits-all when it comes to working out after a heart attack. I just think it's wiser to err on the side of caution.
Anyway, after a month of body-weight exercises I'd get back into weights using a light push, pull and squat twice a week for two weeks then up this to three times a week for two weeks as well, possibly adding a bit more weight if needed (though the idea here is to get the body used to lifting again). This more liesurely approach would set you up well for starting in with your first simple split or whatever you do. Just take your time and force yourself to hold back. Trust me.
Personally, I would actually recommend the above program I started off with (squat day, bench & row day, overhead-press & deadlift day) because it targets all the major muscles groups using compound lifts. You want to get your strength up and get it up in these areas within the musculature targeted. Once these are strengthened you'll be able to move into a more broader split and pick up some of the exercises you once did if necessary. Or stay with the program.
Up to you, kemosabe.
I would shy away from single work unless they were singles at a moderate weight as opposed to finding your 1RM. It's not really a requisite right now. Nor would I do long work-outs but try to keep to 30min for the first month or so; my own work-out time is usually around 45min for no other reason than I can't be arsed working out longer than that. An hour a day? Hell no. However, you need to do what you're capable of recovering from so if you do more -- or less -- then all good.
I do see room for lighter weights/higher reps but as I don't use those protocols, I'm not going to talk to them bar mentioning 3x10 (which seems to be the norm for said protocol give or take) would probably be just as taxing as heavier weighs/lower reps, due to your body fatiguing faster than usual. What's more important is doing what you enjoy and what works for you. This is a sure-fire guarantee for getting your mojo back in terms of lifting regularly once again.
:: CONCLUSION
So there you have it, my own personal experience with working-out after a heart attack and what I found -- and still find -- works for me. My sole focus is building strength back up and accepting that quite possibly, I may never get back to 100%. This throws all my goals and lifting ambitions out but for some of us, maybe most of us, this will be the new reality. It's okay. Go with it and be chill; you can and will find other ways and means of challenging yourself. Be flexible. Stay open-minded. Learn to enjoy it again.
I think what's really important to reiterate here is I had a stent put in. I didn't have my sternum cut, ribs stretched and ticker fiddled with like my dad. My recovery was much faster, much quicker and much easier and no, I would not even consider weight-lifting for at least 6-months if I'd had his sort of operation. You need to heal first. That is the bottom-line. That and asking your GP when you should go with it because you don't want to blow your chest out on, say, a heavy squat.
Lastly, and I know I keep saying it, go slow. I was way too gun-ho and you want to start your lifting succeeding at lifts, not failing at lifts, which can set you back mentally. Also, just like when you were in your prime, you'll still have days when the weight seems way too heavy yet you banged it out last week and it felt good. Understand that and like your already know, listen to your body. I hope this helps some of you. Kia ora koutou, kia kaha whanau.