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It's more likely that when you first start tracking macros you are gaining weight because you haven't accurately determined what your daily marco/TDEE intake should be. Here is a link to the macro calculator on TigerFitness.com:
Wes
I only eat the blood of my enemies.
Using straps really comes down to your goals. If your goal is bodybuilding and hypertrophy; then use straps all you want. Your grip is more likely to fail before a huge muscle group like your back; so use straps to get the most out of your movement. If your goal is strength and powerlifting; skip the straps. It's always best to train the same way you will compete, and there are no straps in powerlifting.
Wes
I had spinal fusion surgery a year and half ago at 30 years old. While most people are still in bed 6 weeks after surgery; I was back in the gym in 10 days. The body has an amazing ability to rebound if you have invested the time into it. With your previous fitness level; you'll find yourself getting back to a level comparable to where you were previously relatively quickly.
I recommend starting with machines and light cables first. Start by putting tension back on your body so its starts to "remember" what its capable of. The biggest hurdle will be mental. Do what YOU can do and dont compare yourself to others in the gym.
Hope that helps.
Wes
Typically to maximize your supersets you want to work antagonistic muscle groups (ones that oppose each others function). Such as biceps and triceps. I can burn up my biceps to near failure; then start doing pushdowns with no problem. But if I tried to do flay bench, then move straight to incline bench; that is simply fatiguing the exact same muscle group.
If you were looking for hypertrophy; try something that works the same group in different ways. Maybe a set of flat bench of 6-8 reps; then 12-15 reps of a laying plate press to really fill the pecs with blood.
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I had to go look up Poland Syndrome; but I think I have an answer for you. Check out nicksanto534 on instagram. He has a rare disorder known as Hanhart Syndrome. He was born with no legs, no hands, and one arm. He actually trains chest harder than most guys at your gym by using some pretty cool techniques. Mainly; he uses a plate loaded iso-press machine with his one arm; while a partner provides resistance on his other shoulder with a band or towel. It's actually an ingenious idea that my help you as well.
If you have a mild case; just using an iso lateral machine will help you get in the volume you want without being unbalance or unsafe using a traditional flat bench press.
Best of luck.
Wes
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