MEL // CPF/STRONG — Recovery Block · Sessions 60–65

CPF/STRONG

Recovery Block · Post-Op
Sessions 60–65 · 6 Sessions
Lower Body + Core Only

// Client Program — Post-Op Recovery

MEL/
RECOVERY

Sessions 60–65 · Chest-Safe Programming

Sessions

Block

Recovery

Upper Body

None

Split

Lower + Core

Duration

~50 min

// Post-Op Protocol — What's In, What's Out

// Medical Context

BREAST AUGMENTATION — POST-OP RESTRICTIONS

This block is designed around post-breast augmentation surgical restrictions. The pectoralis major attaches across the chest wall and is directly implicated in implant position and healing. Any movement that loads, stretches, or compresses the pec — or that elevates the shoulder girdle under significant load — is excluded from all six sessions. This isn't conservative programming for its own sake; it's the difference between a clean recovery and a complication. Every exercise in this block has been selected because the pec is not a prime mover, stabilizer, or meaningful contributor to the movement pattern.

// Excluded — Upper Body

MOVEMENTS NOT IN THIS BLOCK

Bench press (all variations) — direct pec loading.
Push-up / dip — pec prime mover.
Overhead press (bar or DB) — pec minor and anterior deltoid stress the implant pocket from above.
Any row with flared elbows — draws the chest wall inward under load.
Olympic lifts (clean, snatch) — the receive position loads the chest and anterior shoulder.
Farmer carry / heavy loaded carry — elevates the shoulder girdle under bilateral load, stressing the pec insertion.
Back squat — bar position on the traps requires active shoulder retraction; the pec minor works to stabilize this position.

// Included — Safe Movements

WHAT THIS BLOCK TRAINS

Trap bar deadlift — handles at the sides, no chest involvement, Mel's primary hinge pattern.
Goblet squat — DB held at sternum passively, no pec activation at this load.
Hip thrust, RDL, reverse lunge, step-up, split squat — all fully lower body.
Core work (supine and seated) — dead bug, glute bridge, seated rotation, leg lowering — none require pressing off the floor or pulling across the chest.
Light DB curl (elbows pinned) — minimal pec activation when the arm stays at the side.
Rep schemes: straight sets, pause reps, tempo, drop sets, unilateral — all applied to lower body and core only.

CPF/STRONG // SESSION 60

// Session 60 — Recovery Block

HINGE +
LOWER PUSH

Trap Bar · Goblet Squat · Core Foundation

~50 min

Chest-Safe

Lower + Core

// Warm-Up — 8 min · No upper body

Stationary bike 4 min easy

Banded clamshell 2×12/side

Glute bridge BW 2×15

Hip circle 2×8/dir

Goblet squat (light KB) 1×10

Primary — Hinge

Trap Bar Deadlift

Primary

Lower

Handles at the sides — this is the right tool for this block. No bar across the traps, no chest involvement. Your previous load was 145–150#. Opening this block at 130# — intentionally sub-maximal. Use every rep to own the position: hinge from the hip, proud chest, drive through the heels, glute squeeze at lockout. 4×5. Log bar speed and how the hips feel. The load will step back up over this block; S60 is a clean restart, not a test.

4 × 5

130#

rest 2:30

Primary — Lower Push

Goblet Squat

Primary B

Quad / Glute

DB held at sternum — passive hold, no gripping or pressing the weight. Feet shoulder-width or slightly wider, toes out. Squat deep — elbows drop between the knees at the bottom. Drive through the heels to stand. The goblet squat replaces the back squat for this block — no bar pressure on the traps, no shoulder retraction, no pec involvement. 4×8. Moderate DB.

4 × 8

35# DB

rest 2:00

Accessory — Glute + Hamstring

Romanian Deadlift (DB)

Glute / Ham

DBs hang at the sides — no pec involvement. Hinge from the hip, proud chest, feel the hamstring stretch at the bottom, glute squeeze at the top. 3×10. 3-second descent. DBs stay close to the legs throughout — don't let them drift forward, which would stress the shoulder girdle. Light to moderate — this is a hamstring-glute exercise, not a back exercise.

3 × 10

25# DBs

rest 90 sec

Barbell Hip Thrust

Glute Max

Bar across the hips — not the chest. Shoulders on the bench, feet flat. Full hip extension, 1-second squeeze at the top. 3×12 at a moderate load. The hip thrust is fully safe post-augmentation — the pec is not involved. Drive through the heels, not the toes. Log the load.

3 × 12

95#

rest 90 sec

Core — Supine Only

Dead Bug

Core

Flat on the back, arms extended toward the ceiling, knees at 90°. Lower opposite arm and leg toward the floor while pressing the lower back into the ground — don't let it arch. Return and switch. 3×8/side. No pec involvement, no shoulder loading. This is the safest core exercise in your post-op window.

3 × 8/side

Bodyweight

rest 60 sec

Glute Bridge Hold

Posterior Chain

BW or very light load on the hips. Drive up to full hip extension and hold for 30 seconds — don't let the hips sag. 3 rounds. This builds the posterior chain isometrically and works the core in the same position as the dead bug. Safe supine movement.

3 × :30 hold

Bodyweight

rest 60 sec

Session 60 — recovery block opener. The load on the trap bar is intentionally below your pre-surgery ceiling (145–150#). The goblet squat replaces the back squat for this entire block. Log how the body feels after this session — energy level, any chest tightness or shoulder discomfort from the warmup or exercises. If anything feels off in the chest or shoulder area, flag it immediately. Nothing in this session should produce that response; if it does, that's important information for your medical team.

Mark Session Complete

CPF/STRONG // SESSION 61

// Session 61 — Recovery Block

UNILATERAL
LOWER

Split Squat · RDL · Glute Isolation · Tempo Core

~50 min

Chest-Safe

Lower + Core

// Warm-Up — 8 min

Stationary bike 4 min easy

Banded clamshell 2×12/side

Hip circle 2×8/dir

Glute bridge BW 2×15

Hip flexor stretch :45/side

Primary — Unilateral Squat

Rear-Foot Elevated Split Squat (DB)

Primary

Glute / Quad

DBs held at sides — no overhead, no pressing position. Rear foot on the bench, front foot forward enough that the shin stays near-vertical on descent. Lower until the back knee almost touches — full depth. Drive through the front heel. The glute fires hardest at the bottom. 4×8/leg. DBs hang passively — the pec is not involved when the arm is at the side and hanging under gravity. Start moderate; log any shoulder discomfort from the hanging weight (very unlikely, but flag it).

4 × 8/leg

20# DBs

rest 90 sec

Primary — Hip Extension

Barbell Hip Thrust

Primary B

Glute Max

Step up from S60's 95# to 115#. 4×10. Full hip extension, 1-second hold at the top. Shoulders on the bench, chin neutral. The load builds steadily across this block — by S65, you'll be approaching your pre-surgery working load. Every rep: drive through the heels, squeeze the glute hard at the top, controlled descent.

4 × 10

115#

rest 90 sec

Accessory — Hinge + Carry Alternative

Romanian Deadlift (DB)

Glute / Ham

Step up from S60's 25# to 30# DBs. 3×12. 3-second descent. Hamstring stretch, glute squeeze at lockout. DBs stay close to the legs throughout the range. The progression on this movement is conservative — we're not testing limits while the chest heals.

3 × 12

30# DBs

rest 90 sec

Reverse Lunge (DB)

Glute / Quad

DBs at the sides, hanging passively. Step back, lower the back knee toward the floor, drive back up through the front heel. 3×10/leg. The reverse lunge is more glute-dominant than a forward lunge. Controlled descent, tall torso. The arms hang naturally — no shoulder work, no pec activation.

3 × 10/leg

15# DBs

rest 75 sec

Core — Supine + Seated

Dead Bug — Tempo

Core

Tempo

Same movement as S60 — 3-second lowering on every rep. Arms extend toward the ceiling, lower opposite arm and leg slowly toward the floor over 3 seconds while pressing the lower back down. Return and switch. 3×6/side. The slower tempo makes this significantly harder without adding any load or position stress. Exhale on the lower phase.

3 × 6/side

BW + 3-sec lower

rest 60 sec

Seated Leg Raise

Hip Flexor / Core

Seated on the bench, hands resting lightly on the bench beside you — not gripping or pushing. Lift one knee toward the chest, lower controlled. Alternating. 3×12/side. Hip flexor and core work in a seated position — fully safe post-op. The arms are passive throughout.

3 × 12/side

Bodyweight

rest 60 sec

Unilateral lower session — split squats and reverse lunges with DBs at the sides. The DB weight is low because the pec insertion is on the humerus, and any tension from a heavy hanging load could stress that attachment. At 20# DBs, the force is negligible. Log any sensation of pulling or tightness across the chest during the split squat or reverse lunge. If the weight causes any discomfort, go bodyweight and build from there.

Mark Session Complete

CPF/STRONG // SESSION 62

// Session 62 — Recovery Block

TRAP BAR LOAD
+ PAUSE REPS

Trap Bar Climbs · Hip Thrust Volume · Pause Goblet

~52 min

Chest-Safe

Pause Reps

// Warm-Up — 8 min

Stationary bike 4 min easy

Banded clamshell 2×12/side

Hip hinge drill (hands on thighs) 2×10

Trap bar build empty × 5 · 95# × 3

Primary — Trap Bar

Trap Bar Deadlift

Primary

Lower

Step up from S60's 130# to 140#. 4×5 straight sets — solid work, not a test. Bar speed on the last rep of every set tells you where 140# sits right now. If rep 5 of set 4 is still snappy, 145# is in range for S64. Reset between every rep — this isn't touch-and-go. Full lockout, glute squeeze at the top before the descent.

4 × 5

140#

rest 2:30

Lower Push — Pause

Goblet Squat — Pause

Primary B

Quad / Glute

Pause

Same as S60 but with a 2-second pause at the bottom — full depth, paused, then drive up. 4×6 reps + 2-sec hold. The pause eliminates the stretch reflex and forces the quad and glute to produce force from a dead stop. Harder than it looks at 35#. DB held at the sternum passively — no pressing, no gripping. Brace the core in the hold position.

4 × 6

35# DB + 2-sec hold

rest 2:00

Glute Volume

Barbell Hip Thrust

Glute Max

Step up from S61's 115# to 135#. 4×8. Full hip extension, 1-second hold at the top. The load is building — you were at a much higher working load before surgery, and it'll get back there. Every session in this block adds to the foundation. Shoulders on the bench, chin neutral throughout.

4 × 8

135#

rest 2:00

Accessory

Barbell RDL

Glute / Ham

Switching from DBs to the barbell — hands in a hip-width overhand grip, bar hanging in front of the thighs. Hinge from the hip, feel the hamstring stretch, drive through the hips to stand, glute squeeze at lockout. 3×10 @ 65#. Bar stays close to the body throughout — no arm involvement, no chest load. If the grip or shoulder position feels at all uncomfortable, return to DBs.

3 × 10

65#

rest 90 sec

Seated Banded Hip Abduction

Glute Med

Heavy band, seated, toes slightly inward. Drive the knees out — 2-second hold at the widest point. 3×20. Glute medius isolation that doesn't involve the upper body at all. Closes the lower body work every session.

3 × 20

Heavy band

rest 60 sec

Core

Dead Bug

Core

3×8/side. Same as S60 — standard tempo this session. Press the lower back into the floor throughout, breathe through each rep. The dead bug is the anchor core movement for this block; it will progress in S63 and S64.

3 × 8/side

Bodyweight

rest 60 sec

Trap bar steps to 140# and the pause goblet squat is the rep scheme variation for this session. The pause at the bottom of the goblet squat is the first time a dedicated rep scheme is applied in this block — it's a meaningful intensity tool that doesn't add any upper body load. Log bar speed on the trap bar and how the pause goblet felt at the bottom of each rep.

Mark Session Complete

CPF/STRONG // SESSION 63

// Session 63 — Recovery Block

VOLUME
SESSION

Higher Reps · Full Lower Body · Drop Set Hip Thrust

~52 min

Chest-Safe

Drop Set

// Warm-Up — 8 min

Stationary bike 4 min easy

Banded clamshell 2×12/side

Glute bridge BW 2×15

Hip circle 2×8/dir

Primary — Squat Volume

Goblet Squat

Primary

Quad / Glute

Volume session — higher reps, same load as S60/S62. 4×12 @ 35# DB. Full depth every rep. This is the hypertrophy rep range — the quad and glute are under load for more total time per set than the heavier, lower-rep versions. The last 3–4 reps of each set should feel like work. Control the descent over 2 seconds.

4 × 12

35# DB

rest 2:00

Primary — Glute Drop Set

Barbell Hip Thrust

Primary B

Glute Max

3 straight sets of 8 @ 145#. Then on the final set: immediately strip to 95# and rep to failure (target 12–15 reps). No rest between the working set and the drop. The drop extends glute work into a higher rep range without adding any new load stress. Log the actual reps at the drop weight — that's the data that shapes S65's thrust prescription.

3×8 @ 145#
+ drop → 95#

145# / drop 95#

rest 2:00 / 90 sec after drop

Accessory — Unilateral Lower

Step-Up (DB)

Glute / Quad

DBs at the sides, passively hanging. Step up with one foot, drive through the heel — don't push off the back foot. Full extension at the top, stand tall, lower controlled. 3×8/leg @ 15# DBs. The step-up trains the glute in a single-leg loaded pattern at a safe arm position. Heel of foot toward the edge of the box = more glute.

3 × 8/leg

15# DBs

rest 75 sec

Barbell RDL

Glute / Ham

3×12 @ 65#. Same load as S62, more reps. 3-second descent, hamstring stretch, glute squeeze at lockout. Volume session — accumulate reps cleanly, not intensely. If the lower back feels fatigued before the third set, stop at 2 sets and note it.

3 × 12

65#

rest 90 sec

Core — Progression

Dead Bug + 1kg Hold

Core

Load Added

Same dead bug pattern — now with a 1kg plate or very light DB held in both hands extended toward the ceiling. The added load makes the anti-extension demand harder without putting any stress on the chest. Lower the arm (with the weight) and opposite leg simultaneously. 3×8/side. The load stays directly above the chest — no pressing, no pulling across it.

3 × 8/side

1kg plate in hands

rest 60 sec

Seated Banded Hip Abduction

Glute Med

3×20. Heavy band. 2-second hold at the widest point. Every session in this block.

3 × 20

Heavy band

rest 60 sec

Volume session — every primary movement is in the higher rep range. The hip thrust drop set is the key piece: log the actual reps at 95# after the working sets. The goblet squat at 4×12 should feel like real quad-glute work by rep 10. This session should leave you feeling pumped and worked, not depleted. If fatigue is disproportionate to the load, the recovery period may need more conservative progression.

Mark Session Complete

CPF/STRONG // SESSION 64

// Session 64 — Recovery Block

TRAP BAR PEAK
+ UNILATERAL

Trap Bar 145# · Split Squat Load · Rest-Pause Thrust

~52 min

Chest-Safe

Rest-Pause

// Warm-Up — 8 min

Stationary bike 4 min easy

Banded clamshell 2×12/side

Hip hinge drill 2×8

Trap bar build empty × 5 · 105# × 3 · 130# × 2

Primary — Trap Bar

Trap Bar Deadlift

Primary

Lower

Step up from S62's 140# to 145# — matching your pre-surgery working load. 4×4. The rep count drops as the load returns to its previous ceiling. This is the load you were at before — the goal is to move it cleanly, not to test new limits during recovery. Bar speed at 145# in this session is the readout: if every rep is fast and clean, S65 can push to 150#. If rep 4 of set 4 is a grind, S65 holds at 145# for more volume.

4 × 4

145#

rest 2:30

Unilateral — Split Squat Load Step

Rear-Foot Elevated Split Squat (DB)

Primary B

Glute / Quad

Step up from S61's 20# to 25# DBs. 4×8/leg. Full depth — back knee almost to the floor. Drive through the front heel. The glute fires hardest at the bottom of the RFESS — don't cut the range to protect the DB weight. The pec is not involved when the DBs hang at the sides; any discomfort from the hanging weight at this load would be atypical and worth flagging.

4 × 8/leg

25# DBs

rest 90 sec

Glute — Rest-Pause

Barbell Hip Thrust

Glute Max

Rest-Pause

Load: 145#. Rest-pause set: thrust to near-failure (target 6–7 reps) → rack → 20 seconds → go again (target 3–4 reps) → 20 seconds → go again (target 2–3 reps). Total target: 11–14 reps at 145#. Then 2 straight back-off sets of 8 @ 115#. The rest-pause extends time under tension on the glute without increasing load — the right hypertrophy tool for a recovery block. Log total reps across all three mini-sets.

1 rest-pause set
7+4+3 @ 145#
+ 2×8 @ 115#

145# / back-off 115#

20 sec btw mini-sets
2:00 before back-off

Accessory

Barbell RDL

Glute / Ham

Step up from S63's 65# to 75#. 3×10. 3-second descent, hamstring stretch, glute squeeze at lockout. The RDL load is building conservatively — it was higher before surgery but the goal is clean movement under load, not load tests. Bar stays close to the body.

3 × 10

75#

rest 90 sec

Seated Banded Hip Abduction

Glute Med

3×20. Heavy band. 2-second hold. Every session.

3 × 20

Heavy band

rest 60 sec

Core

Dead Bug + 1kg Hold — Tempo

Core

Tempo

Loaded dead bug from S63 with a 3-second lowering phase on the arm and leg. 3×6/side. The combination of load and tempo makes this the hardest version of this movement in the block. Press the lower back into the floor throughout — it will want to arch as fatigue builds. That's the cue to stop the set if it happens.

3 × 6/side

1kg + 3-sec lower

rest 60 sec

Trap bar returns to 145# — your pre-surgery working load. The rest-pause hip thrust is the rep scheme feature this session — it builds glute volume at a load that doesn't require increasing the bar weight. Log trap bar bar speed at 145# carefully. If every rep across all 4 sets was clean and fast, S65 steps to 150#. If set 4 was a grind, S65 holds at 145# and adds a set.

Mark Session Complete

CPF/STRONG // SESSION 65

// Session 65 — Block Closer

RECOVERY
CLOSER

Trap Bar Peak · Thrust Peak · Full Lower Readout

~55 min

Chest-Safe

Block Closer

// Warm-Up — 10 min (extended)

Stationary bike 5 min easy

Banded clamshell 2×12/side

Glute bridge BW 2×15

Hip circle 2×8/dir

Trap bar build empty · 105# · 135# · 145# (single)

Rest 3 min after the 145# single

Block Closer 01 — Trap Bar

Trap Bar Deadlift

Closer

Lower

Block closer. If S64's 145# moved cleanly across all sets, try 150# today — 1×3 at the peak load, then 3×4 @ 140# as back-off volume. If S64 was a grind at any point, stay at 145# for 4×4. The closer isn't about hitting a new number — it's about logging where you're at coming out of the recovery block. That number is Block 66's opening prescription. Bar speed on every rep. Lower back feel after the top set is the most important data point.

1×3 @ 145–150#
+ 3×4 @ 140#

Based on S64 readout

3:00 before back-off
2:30 btw sets

Block Closer 02 — Lower Push

Goblet Squat — Cluster Set

Closer

Quad / Glute

Cluster Set

Load: 40# DB — step up from the 35# used throughout the block. Cluster set: 4 reps → hold DB at sternum passively for 12 seconds → 4 more reps → 12 sec → 4 more reps. Total: 12 reps at 40# with brief pauses — more volume at the new load than a straight set would allow. 2 cluster sets, then 2 straight sets of 8 @ 35# as back-off. The goblet squat cluster is the rep scheme peak of this block for the lower push pattern.

2 × (4+4+4) @ 40#
+ 2×8 @ 35#

40# cluster / 35# back-off

12 sec btw mini-sets
2:30 btw cluster sets

Block Closer 03 — Glutes

Barbell Hip Thrust

Closer

Glute Max

Block closer. 1×6 @ 155# — the heaviest thrust of the block. Then 3×8 @ 135# back-off. Full hip extension, 1-second hold on every rep. This load is well below your pre-surgery ceiling but represents real progress from the S60 opener at 95#. Log contraction quality: is the glute working or the lower back? Bar speed at rep 6 is the Block 66 opening signal.

1×6 @ 155#
+ 3×8 @ 135#

155# / 135# back-off

2:00 before back-off
90 sec btw sets

Block Closer 04 — Posterior Chain + Isolation

Barbell RDL

Glute / Ham

Block closer. 3×10 @ 80# — step up from S64's 75#. 3-second descent, hamstring stretch, glute squeeze at lockout. The RDL at 80# is conservative relative to where it was before surgery — log it as the Block 66 baseline.

3 × 10

80#

rest 90 sec

Seated Banded Hip Abduction

Glute Med

Block closer. 3×25 — rep increase from the 3×20 used throughout the block. Heavy band. 2-second hold. This closes every session in this block — by session 65 the glute med should be noticeably more activated than session 60.

3 × 25

Heavy band

rest 60 sec

Core — Block Closer

Dead Bug — Full Progression

Core

3×8/side with the 1kg plate and standard tempo — not the 3-second version. The closer uses the loaded dead bug as a straight set to log the baseline for Block 66. Press the lower back into the floor throughout. Clean reps, no arching, breathe through it.

3 × 8/side

1kg plate

rest 60 sec

Recovery block done. Log everything: trap bar load and bar speed, hip thrust contraction quality at 155#, goblet squat cluster feel, RDL load. The recovery block opened with a 130# trap bar and 95# hip thrust. It closes with 145–150# trap bar and 155# hip thrust. When you get medical clearance to return to full upper body training, the next block reintroduces bench, overhead press, and rows — starting conservatively from where you left off at Session 59. The lower body strength maintained and built in this block means Block 66 isn't starting from scratch; it's picking up where the program left off with a stronger posterior chain than before surgery.

Mark Session Complete

// From Caleb — Recovery Block

This block exists because you earned the right to keep training while you heal. Most people sit on the couch for six weeks post-op and lose significant ground. You're not doing that — you're maintaining and even building the lower body strength you've been developing over 59 sessions, while giving the chest wall exactly the rest it needs. The two goals aren't in conflict. They just require discipline about what's in and what's out.

Everything excluded from this block is excluded for a specific mechanical reason. It's not about being overly cautious — it's about understanding what structures are healing and which movements load them. The pectoralis major attaches along the sternum and humerus. Bench press, push-up, overhead press, and Olympic lifts all make it a prime mover or a significant stabilizer. Farmer carries create tension at the pec insertion through shoulder elevation under bilateral load. Back squat requires active shoulder retraction that the pec minor assists. None of those movements are in this block, and none should be added before you have clearance from your surgical team.

The rep schemes in this block — pause reps, drop sets, rest-pause, cluster sets — are the same tools used in every other CPF/STRONG program card. The application is entirely lower body and core, but the principles are identical. The pause goblet squat builds quad-glute force production from a dead stop. The hip thrust drop set extends glute hypertrophy volume beyond what straight sets allow. The rest-pause thrust maximizes time under tension without increasing load. The trap bar cluster in the closer gets more volume at the peak load. These aren't modifications — this is the full program, applied to the half of the body that's available right now.

When you come back to upper body training, start conservatively. The bench press and overhead press loads from Session 59 are the baseline — the first session back should be well below those numbers. The chest wall has been resting under surgical healing conditions, not training under load. A conservative reintroduction is not a step backward; it's protecting the investment you made getting to Session 59 in the first place.

Where you are right now is exactly where you're supposed to be. — CPF/STRONG

CPF/STRONG