Recovery after major shoulder repair

[fittofattofit]

Great session!
Those pull ups numbers are excellent. Too bad there was some interference there.

Nice rows and pull downs, too. Very strong.
Hopefully that shoulder settles down.

Thanks Tom .... of course the 100 reps in 10minutes is just a number, but it does force me to cut the rest time down .... I actually time 25 secs between sets normally so the trainer really did get in the way. What would be ideal would be to get to the stage of doing 10 x 10 really good reps in 10 minutes. Having refocussed on the shoulders recently it hasn't taken long for me to notice some extra size, so the stability should be better as well
The shoulder feels fine today

Really strong way to hit the shoulders Starting out with 100 pull-ups I could not do!

When I went to do the seated rows they felt so heavy! I have rowed with 130kg/286lbs before but 100kg/220 was plenty
It's a good way to get my shoulders feeling tight and stable at the beginning of a session though




Saturday session

6th March 2013

166lbs

Back

Deadlifts
10 x 70kg (154lbs)
8 x 110kg (242lbs)
3 x 150kg (330lbs)

Yates Rows
10 x 110kg (242lbs)
8, 8, 8, 8, 8, 8 x 120kg (264lbs)
12 x 110kg (242lbs) AMRAP
Trying to keep form tight and pull through the lats

Pendlays
8, 8, 8 x 90kg (198lbs)
Trying to be explosive from the ground/keep the chest up/lower back flat

Pec deck flyes FST 7
12, 8 x 87kg (190lbs)
9, 8 x 80kg (176lbs)
10, 9 x 73kg (159lbs)
10 x 66kg (145lbs)
7 sets x 8-12 reps
30-45 second rest between sets

Roman Chair Hypers
20, 20, 20


60 minutes

A pic from this morning ... I was down to 166 and I'm slowly getting leaner. I do hate the thought that I'll be below 160 before I look 'cut'


I just did a few short sets of deads to start and then went on to the rows. I would have liked to do more deads but nothing felt good today and I could feel that lumbar facet joint clicking in and out ... it put me off putting any more strain on my lower back. The rows all stayed pretty tame and I didn't bother with the T bar rows
One bright spot was the FST 7 set on the pec deck ... I've seen a few people logging these. The idea is that these are the last exercises you do for a body part, with the aim of getting a huge pump and some fascial stretching happening. I'm not convinced about the fascial stretching bit but the pump was big and my pecs feel swole now. The routine is to do 7 sets of 8-12, with 30-45 sec rests between sets. I'll try this on arm day as well with some curls and seated rows would work well for my next back day

Anyway, I was disappointed overall but I just didn't have the motivation today ... I'm going to a funeral of a friend who died aged 42. He was fit, strong and healthy when I last saw him but in late January he had an endoscopy to check for the cause of indigestion and had an aggressive stomach cancer diagnosed. He died over Easter 10 weeks after diagnosis. He refused chemo (palliative anyway) because it would have destroyed his taste buds and his appetite and he wanted to empty his wine cellar

[pastorpritch]

holy crap dude! Amazing progress!
Sorry to see about your friend

[RyouBakua]

and here i am looking like a panda





thats ridiculous. straight ridiculous.

242 yates x 12 is too


and sorry to hear about friend. annual checkups are good to do!

[fittofattofit]

holy crap dude! Amazing progress!

Thanks PP ... the abs are starting to come in, but damn at that chunky waist

and here i am looking like a panda





thats ridiculous. straight ridiculous.

242 yates x 12 is too

Thanks Ryou
You look more like a grizzly than a panda .. big and strong and would not want to cross

Sorry to see about your friend

and sorry to hear about friend. annual checkups are good to do!

I just came back from the funeral .... I think he did the right thing by refusing the chemo. He didn't linger and went from being in good health and no worries in the world to dead in 10 weeks and he died at home

And you are very right Ryou ... hearing of his cancer caused me to get my endoscopy and colonoscopy done: a precancerous polyp was removed and I got treated for ulcer causing bacteria in my stomach

Guys aren't that good about being proactive about their health

[Raigs]

You look Freaking huge at 160

[moshvr]

Sorry to hear about your friend Andrew

You're looking pretty beastly at 160lb though man ... good work!

[fittofattofit]

You look Freaking huge at 160

Sorry to hear about your friend Andrew

You're looking pretty beastly at 160lb though man ... good work!

Thanks Raigs and Michael .... I'm still 166-167 but I know to be looking 'cut' I'll be down to 160 or even less. It shouldn't matter but I've got this psychological barrier about weighing in the 150s --- basically I haven't been there since I was 20 (many, many moons ago )

[nads786]

Damn bro sick sick progress! Also sorry to hear about your friend thats terrible news!

[DstryEvrytng]

Your lookin pretty f'n cut there man!!
And beastly for 160
Huge lats!

[NTT91]

Sorry to hear about your friend, Andrew. You're looking swole though. Great progress.

[fittofattofit]

Also sorry to hear about your friend thats terrible news!

Sorry to hear about your friend, Andrew.

He was 9 years younger than me. He had no kids but his wife, parents and sister are devastated. He was genuinely a good guy as well

Damn bro sick sick progress!

Thanks Nadeem! I'm always torn between enjoying my food and feeling good in the gym vs going on a half @rsed cut
It would be nice to get to about 10% by the end of May, and then maybe even 8% for my holiday in Bali at the end of June
Of course I want to get stronger and bigger at the same time .... am I being greedy ?

Your lookin pretty f'n cut there man!!
And beastly for 160
Huge lats!

Thanks DE! I'm 166 at the moment and I'm reckoning on about 160 to be 9-10%. I'll hate being that small though and my mind will be totally screwed over if my lifts drop hugely

You're looking swole though. Great progress.

Thanks Nate!

[viennafat]

That is absolutely terrible about your friend. So damn young. Sorry to hear.
I always hate hearing cases like that.


That was another super strong session, Andrew. Strong rows and nice FST7 on the peck deck!

You look great in that pic! Looking really lean and still juicy.
I need to get my sht together.

[nads786]

Ok can you break down your diet? How strict are you? Or are you simply eating less and losing weight

[NaturalPursuit]

sorry to hear about the friend...



YOUR LOOKING LEAN AS F$*K!!!! Strong work man!!!

[fittofattofit]

That is absolutely terrible about your friend. So damn young. Sorry to hear.
I always hate hearing cases like that.


That was another super strong session, Andrew. Strong rows and nice FST7 on the peck deck!

You look great in that pic! Looking really lean and still juicy.
I need to get my sht together.

Thanks Tom!

Ok can you break down your diet? How strict are you? Or are you simply eating less and losing weight

I'm not strict at all ... I really hate counting calories
I don't eat fewer meals, but what I do do is to start to reduce or cut out things like potatoes/rice/bread at my evening meals. The next thing that goes is the extra protein shake .... I get plenty of protein anyway because I have a meat meal at lunch and at dinner and I find that eating say a steak and broccoli leaves me feeling full enough that I don't actally want those extra carbs. I tend to snack on almonds or peanut butter when I get hungry in between meals but I'll still sit down and have a beer or coffee and cake with friends. I always expect the weekends to be a lot looser so I treat parties and dinners out as refeed opportunities. I still eat plenty but I'm pretty active anyway so I don't seem to have too much trouble losing fat when I really want to. At the moment I feel like I'm just coasting but to get below 10% will force me to tighten up a little more.

sorry to hear about the friend...



YOUR LOOKING LEAN AS F$*K!!!! Strong work man!!!

Thanks for the support Alex!


Monday session

8th April 2013

168lbs

Deadlifts and chest

Deficit Deadlifts 4" step
10 x 70kg (154lbs)
8 x 110kg (242lbs)
3, 3 x 150kg (330lbs)
10 x 110kg (242lbs)
I wore a belt for the first time in years
Felt good

CGBPs Tempo 5:2:5
8, 8, 8, 8, 8, 8 x 60kg (132lbs)
Wuss weights; strict and slow; focussed on the pecs


V handle pulldowns to chest Tempo 5:2:5
6, 6, 6, 6 x 100kg (220lbs)

V handle pulldowns to chest FST 7
8 x 80kg
8 x 70kg
10, 8 x 60kg
10, 8 x 50kg
11 x 40kg
8-12 reps; 30-45 second rest
Big pump in the bis and upper chest

40 minutes

Yesterday was an exercise free day ... my wife wanted us to go to a chamber music performance in a winery in the Barossa Valley so I had to forego the gym. The concert was good though and we then had a nice meal and wines in the Barrel room. The odd day off is nice
Morning weight was 168lbs after yesterdays carbs and alcohol

The deficit deads
I got in the gym and then remembered I had an early meeting, so I made it a quick session ... in and out in 40 minutes
My back has been sore from the facet joint since Saturday --- I've been doing some reading about recovery and rehab for facet joint problems and I'm increasingly coming around to the idea that it's not going to go away. The fact that it clicks in and out and that I can feel the muscle on that side start to spasm has really thrown out my deadlifting and is leading to the mindfcuk with my deads. Stability will come with muscular and core support, so my plan now is to try and strengthen my spinal erectors ... so roman chair hypers, RDLs, GMs ... and to lift with a belt.
I put the belt on today for the first time in probably 5 years ... damn it makes me feel breathless but it did help keep the facet joint stable. I did deficits because it forces me to engage my glutes more and get that hip drive going
Here's the vid of the second set


These didn't feel especially heavy. When I watch the vid I see that even though I'm driving up with my hips to lift the bar I still have my shoulder forwards and my upper back rounded. Keeping my chest up is something I really have to work on. It's weird but at the moment the deficit deads are easier for me than pulling with my feet on the ground. I'd appreciate any comments or tips though

The rest of the sesh was a quick chest workout ... got a pec pump ... that was all
I've got Parent-teacher meetings this afternoon about my feral 16yo daughter ... that will be interesting

[moshvr]

So jelly of your arms man ... ffffuuu.

Didn't look too bad to me form wise. I've never been a fan of deficits

[anonymous]

rounded thoracic is to be expected when you're standing on a step, it would be almost impossible to do a 'deadlift' with your hips down super-far, it would practically be a squat.

but I'd suggest doing a reset on each rep, not touch n go

I'm not strict at all ... I really hate counting calories

unsubscribing from this journal, strongly contemplating negging

[JOSEF RAKICH]

and here i am looking like a panda





thats ridiculous. straight ridiculous.

242 yates x 12 is too


and sorry to hear about friend. annual checkups are good to do!

That looked like it would have hurt.

[AirForceV]

Fukin triceps looking massive bro(sir). Godamn!

[rallyum]

rounded thoracic is to be expected when you're standing on a step, it would be almost impossible to do a 'deadlift' with your hips down super-far, it would practically be a squat.

but I'd suggest doing a reset on each rep, not touch n go



unsubscribing from this journal, strongly contemplating negging

This ^^^

Rounding isn't as dangerous as people make it out to be, it's when you hitch that changes spinal position for shearing to occur: flexion --> extension --> flexion

Or when people start off with nice form then round = extension --> flexion --> extension. You were rounded the whole way through which is what deficit deads are about - training you to complete a **** lift, safely

Was a good lift imo. If unhappy though, try loading 10s and 15s instead or super wide snatch grip and/or mob wise work on getting better flexion - people who are limited tend to bend over to pick up the bar and reach with their hands = lumbar and thoracic rounding instead of just bending down to. I legit need to get my **** together, you're deadset gonna own me in May

[fittofattofit]

So jelly of your arms man ... ffffuuu.

Didn't look too bad to me form wise. I've never been a fan of deficits

Thanks Michael! For some reason I find it easier to get the bar off the ground from a deficit position ... it seems stupid but I suspect it's all about the tension through the PC

rounded thoracic is to be expected when you're standing on a step, it would be almost impossible to do a 'deadlift' with your hips down super-far, it would practically be a squat.

but I'd suggest doing a reset on each rep, not touch n go

Thanks Halfway! I do have a problem with my thoracic spine mobility anyway and my thoracic spine never feels strained. I should reset each rep and I'll try to do that ext time

unsubscribing from this journal, strongly contemplating negging

That looked like it would have hurt.

I love that gif .... and it doesn't look remotely like Ryou!

Fukin triceps looking massive bro(sir). Godamn!

Thanks Corey .... looks can be decieving your howitzers have got at least 2" on my winchesters

This ^^^

Rounding isn't as dangerous as people make it out to be, it's when you hitch that changes spinal position for shearing to occur: flexion --> extension --> flexion

Or when people start off with nice form then round = extension --> flexion --> extension. You were rounded the whole way through which is what deficit deads are about - training you to complete a **** lift, safely

Thanks Rally .... I do think that my thoracic spine stays flexed throughout the lift (at least I think it does) and I'm not sure that I will ever get much more flexibility anyway. I don't feel that I'm straining through the Tx spine either but I suspect it does leave me at a mechanical disadvantage compared with having my head and chest up when I'm trying to get that bar off the ground

Was a good lift imo. If unhappy though, try loading 10s and 15s instead or super wide snatch grip and/or mob wise work on getting better flexion - people who are limited tend to bend over to pick up the bar and reach with their hands = lumbar and thoracic rounding instead of just bending down to. I legit need to get my **** together, you're deadset gonna own me in May

The lift felt good ... the problem as always was that after I got the second set of 150kg I looked at the bar and my head said 'no'
I've just got to get a bit of confidence back about grinding out those medium weight lifts
I've done the superwide snatch grip deads before and they really helped me to keep my chest up but I don't have a strong enough DOH grip to go heavier. It's a good idea though to get the form happening, maybe at 100kg for sets of 8-10

And so much for me 'owning' you .... I saw your 200kg trap bar deads last week and you had a 250kg pull in January

[rallyum]

Just google Doug Miller or Konstantinov deadlifting for all types of upper back roundness, it's the low back rounding that counts which you can't avoid in a deficit/don't really have normally. I would be careful of your numbers though if you're using deficits to build speed then working weight should be 130kgs max or 70% of 190kg for fast triples - anything higher negates purpose/invites injury. We'll get you PRing in Sydney, srs.

S/N: It amazes me how footy players can get back on the field 6 weeks after an MCL, six weeks is the HEAL time but most get back before with full strength/stability. Pass the Warfarin!!!!

[Raigs]

So dumb question i could google. But I like your dumbed down answers for me. Facet Joints? What and where

[nads786]

Sorry to hear about the lower back is it just a disc bulge? What kind of belt did you end up getting?

[RyouBakua]

belted deficit deads! alright!


i usually think of pulldowns are more a back exercise though eh?

I love that gif .... and it doesn't look remotely like Ryou!

no headband

[fittofattofit]

Deficit deads looked good from what I saw and standing on that platform looks like it adds a ton of resistance.

Last time I did heavy deficits (with the trainer) I went straight into regular deads and they felt so light .... it felt like I was pulling through almost no range at all

belted deficit deads! alright!


i usually think of pulldowns are more a back exercise though eh?

Yeah .... I've got to do something to get over my current mental block, so deficits, belts and ganja may all come in handy

And I do those V handle pulldowns with a close hammer grip handle and with my chest arched out, I pull the handle down to the pecs and squeeze. I get a good upper and middle chest pump form those, plus bis, serratus and rear delts get hit

no headband

HA!

Just google Doug Miller or Konstantinov deadlifting for all types of upper back roundness, it's the low back rounding that counts which you can't avoid in a deficit/don't really have normally. I would be careful of your numbers though if you're using deficits to build speed then working weight should be 130kgs max or 70% of 190kg for fast triples - anything higher negates purpose/invites injury.

Thanks Rally ... you always have gem posts
I know that a lot of those super heavy lifters do round the upper back ... I looked at some vids and one of the things that strikes me is that they just stand at the bar and pull .... none of the setting up at the bar, thinking and tensing that I tend to do. With Konstantinov he really does almost squat that bar up
You're right with the rounding the lower back .... I don't normally round the lower back and it didn't feel like I was rounding when I lifted yesterday, but I'm not so sure when I re-look at the video. It's frustrating because strength at these weights shouldn't really be an issue

We'll get you PRing in Sydney, srs.

Maybe ECT will help

S/N: It amazes me how footy players can get back on the field 6 weeks after an MCL, six weeks is the HEAL time but most get back before with full strength/stability. Pass the Warfarin!!!!

All I can think is that they are young (like not Rally young but 18-20 young) and they've got great muscular supports for the knee. (plus the ...ahem.... vitamin injections)

So dumb question i could google. But I like your dumbed down answers for me. Facet Joints? What and where

Thanks Raigs .... the facet joints are where the vertebra join with each other. The vertebra basically consist of
1. the vertebral bodies which provide the compression strength (i.e.. they form the 'column') and are cushioned by the discs, and
2. the bony cage that surrounds and protects the spinal cord. The facet joints are the points on the bony cage where one vertebra rests on the one below
They are pretty strong normally but I 'popped' one back in November doing core work ... I could literally hear it 'pop'. Since then it has been clicking in and out, and on a bad day I get a lot of local muscle spasm. Facet pain tends to be local with muscle spasm, and tends to be worse when you're standing. Disc bulges cause pain by pushing on nerves so that you might get pain running down your leg and tend to be worse when you're walking or doing something



This website explains it quite well
http://www.spine-health.com/conditio...joint-problems

The only real treatments are physiotherapy, strengthening exercises and NSAIDs

Sorry to hear about the lower back is it just a disc bulge? What kind of belt did you end up getting?

No it's facet joint pain which doesn't pose a risk to the nerves, but does cause a lot of pain and spasm
I used a York leather belt that I've had for 15 years but which I hadn't worn for years.





And today's Leg session

9th April 2013

Deconstructing my squat

167lbs

BB back squats
10 x 60kg (132lbs)
8 x 80kg (176lbs)
6 x 90kg (198lbs)
6 x 100kg (220lbs)
3, 3, 3, 3, 3 x 110kg (242lbs)
8 x 100kg (220lbs)
Going deep

GHRs
10, 10, 10, 10, 10

Calf raises on the horizontal press Tempo 5:5:5
20, 20, 20, 20 x 120kg

Roman Chair sit-ups
15, 15, 15 x BW+33lbs

Roman Chair hyperextensions
20, 20, 20

60 minutes

I did legs today ... not necessarily smart after deads yesterday but I'll be deadlifting with the trainer on Thursday and I wanted to get the squatties out of the way
The 110kg/242lb squats felt good .... I thought about repeating last week's 125kg/275lbs for reps but I decided to leave that for when I have more time. I had to go to a meeting at 7:30am otherwise I would have tried for some heavier doubles or triples
Hammies, calves and quads are all feeling pumped and my knees are good, so a good session was had

In one of my other roles (as a father) I went to parent-teacher meetings about my feral 16yo daughter .... they all said she was lovely, respectful and a joy to teach
.... help, aliens have stolen my child!

[BabyOilBrah]

Nice squats Andrew! Deadlifts looking great too man. Damn I know facet joints all too well, have thrown them out doing deads multiple times when only the chiro could fix it. At times I could barely walk the muscle spasms were so bad.

[fittofattofit]

Nice squats Andrew! Deadlifts looking great too man. Damn I know facet joints all too well, have thrown them out doing deads multiple times when only the chiro could fix it. At times I could barely walk the muscle spasms were so bad.

Thanks Mike ... I've been toying with the idea of a seeing a chiro (as long as he doesn't tell me that spinal realignment will cure my asthma and tinea). Did it take just one manipulation each time and did you notice an immediate benefit?

[BabyOilBrah]

Thanks Mike ... I've been toying with the idea of a seeing a chiro (as long as he doesn't tell me that spinal realignment will cure my asthma and tinea). Did it take just one manipulation each time and did you notice an immediate benefit?

No it was usually bad enough I'd need about 3-4 adjustments before it would loosen up enough for him to properly adjust it. The first couple times he could never get it all the way because the muscles are so friggen tight.

[fittofattofit]

No it was usually bad enough I'd need about 3-4 adjustments before it would loosen up enough for him to properly adjust it. The first couple times he could never get it all the way because the muscles are so friggen tight.

It happened in November and I got awful spasm initially .... it settled a little but then it keeps popping out again, mainly when I deadlift. I'm thinking of seeing how I go with wearing a belt when I deadlift but if the facet joint keeps popping I'll see about the manipulation ... I've always had reservations about chiros because of some of the quackery that gives it a bad name, but I'm sure I could find a good one to do some spinal traction and manipulation