After a week off its time to get back into training. As a competitive powerlifter I prefer to lift heavy singles. But, volume training is when strength is built.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Walking - ~2km.
As time goes on the weight will go up. I plan on sets of 12 reps for 5 to 6 weeks then drop to 5 reps. I will also be walking more and more and will incorporate light jogging. Today was a good start.