Recovery after major shoulder repair

[Raigs]

Pictures look amazing. Dolphins vs sharks who would win?

[fittofattofit]

And Sunday bumped:

16th and 17th February

Victor Harbor

My wife and I abandoned the children and stayed with my cousin and her husband for the night. Victor is a beach-side resort 50 miles from the city. We went on a dinghy trip to some islands off the coast ..... a beautiful day: 30�C; nice sea breeze; crystal clear water. We got up close to a seal colony where they were hooping and jumping out of the water and we were accompanied by a pod of about 20 dolphins which were trying to race the boat. 90 minutes total on the water and had a fantastic time. We had some drinks after and then went out for a big meal with oysters, steak and wine! Just an awesome day!
Sunday morning we went for a swim at the beach .... my first time swimming since my first shoulder reconstruction which was exactly 3 years ago on Friday (15th Feb 2010)

A few pics:

The team!




The seals ... there were a few sealions as well (they are big b@stards!)

We were only about 20 feet away -- I was just pointing the iphone on the general direction for the pics

The dolphins

I'm always happy to see them ... they are supposed to keep the sharks away (or maybe that's just a myth I picked up from watching 'Flipper' as a kid )

The sea cliffs. Just the 4 of us on the boat and the surfer dude who runs the tour. I'll be giving this raps on Tripadvisor!

That looks like soooooo much fun!

Im jealous! Its 11 degrees f by me

I should be going on a cruise after may and that would be awesome if i got to see some wildlife too lol!

It was fun! That boat was really tearing over the waves --- the seats were like saddles. The only downside is that my lower back is a bit jarred now.
Don't worry .... I want it to stay cold there for at least the next 3 weeks

The cruise will be fantastic --- a great way to relax! Are you planning on the Carribean?

Pictures look amazing. Dolphins vs sharks who would win?

According to 'Flipper' it would have to be the dolphins

[fittofattofit]

18th February 2013

170lbs

Chest

Close grip bench press Tempo 5:2:5
8, 8, 8, 8, 8 x 60kg (132lbs)
5, 5, 5 x 70kg (154lbs)
slow and strict

Pec deck flyes Tempo 5:2:5
8, 8, 7, 6 x 92kg (204lbs) PRs
6 x 92kg .........12 x 68kg (150lbs) dropset
PR weight. Good form. Good pump

'Pen'/Corner presses Tempo 5:2:5
10, 10, 10, 8, 8 x 20kg on bar
Squeezing the upper/middle pecs

Close grip pull-downs to chest Tempo 5:2:5
6, 6, 5, 5 x 100kg (220lbs)
5 x 100kg.....11 x 80kg (176lbs) dropset

Could really feel pecs and serratus

Perfect push-ups Tempo 5:2:5
10, 10, 8, 8, 7
Superset with
Roman chair sit-ups
20, 20, 20, 20
Elbows in and really squeezing the pecs



55 minutes

After the weekend on the slops my weight was 170lbs this morning
Did the usual chest session, trying for TUT with all the exercises. My chest and shoulders have a good pump and two different guys came up to me in the gym and said I was looking like I'd regained my size after my break

Friday was three years since my first shoulder reconstruction, so it's taken a long haul to try and get back to the condition I was in beforehand. I've still got a good way to go!

[viennafat]

Sounds like a great time.
Those pictures are amazing. I would love to experience that.
I swam with dolphins once and that was awesome.

Great chest session. All the volume and TUT should do the trick.
Pec deck weight is pretty heavy. Great work.

[JRemix]

Sweet pictures! Seeing the dolphins up close must have been incredible. How'd the swim go?

I'm switching to the 3dmj upper/lower routine. Full body is for beginners which I'm not and I need periodization, linear progression is over. It was fun to try for 2 days but 3dmj said that routine isn't right for me (full body).

[alex2363]

And Sunday bumped:

16th and 17th February

Victor Harbor

My wife and I abandoned the children and stayed with my cousin and her husband for the night. Victor is a beach-side resort 50 miles from the city. We went on a dinghy trip to some islands off the coast ..... a beautiful day: 30�C; nice sea breeze; crystal clear water. We got up close to a seal colony where they were hooping and jumping out of the water and we were accompanied by a pod of about 20 dolphins which were trying to race the boat. 90 minutes total on the water and had a fantastic time. We had some drinks after and then went out for a big meal with oysters, steak and wine! Just an awesome day!
Sunday morning we went for a swim at the beach .... my first time swimming since my first shoulder reconstruction which was exactly 3 years ago on Friday (15th Feb 2010)

A few pics:

The team!


The seals ... there were a few sealions as well (they are big b@stards!)

We were only about 20 feet away -- I was just pointing the iphone on the general direction for the pics

The dolphins

I'm always happy to see them ... they are supposed to keep the sharks away (or maybe that's just a myth I picked up from watching 'Flipper' as a kid )

The sea cliffs. Just the 4 of us on the boat and the surfer dude who runs the tour. I'll be giving this raps on Tripadvisor!

It was fun! That boat was really tearing over the waves --- the seats were like saddles. The only downside is that my lower back is a bit jarred now.
Don't worry .... I want it to stay cold there for at least the next 3 weeks

The cruise will be fantastic --- a great way to relax! Are you planning on the Carribean?


According to 'Flipper' it would have to be the dolphins

Andrew, your arms are huge in this one~

[Raigs]

Friday was three years since my first shoulder reconstruction, so it's taken a long haul to try and get back to the condition I was in beforehand. I've still got a good way to go!
[/center]

Before pictures??

Nice chest session there hit a nice PR on the Pec dec

[fittofattofit]

Sounds like a great time.
Those pictures are amazing. I would love to experience that.
I swam with dolphins once and that was awesome.

It was great and there were literally 20 of them swimming up and under the boat for about 10 minutes
Myself and my brothers and father plan on doing a shark dive with the white pointers this year to celebrate my youngest bro's 50th

Great chest session. All the volume and TUT should do the trick.
Pec deck weight is pretty heavy. Great work.

Thanks Tom!

Sweet pictures! Seeing the dolphins up close must have been incredible. How'd the swim go?

I'm switching to the 3dmj upper/lower routine. Full body is for beginners which I'm not and I need periodization, linear progression is over. It was fun to try for 2 days but 3dmj said that routine isn't right for me (full body).

Thanks J. The swim felt great and no problem at the time, although my right shoulder was a little achy yesterday. I'd like to get back swimming regularly but I'm a bit worried that the repetitive movement and the unstable joint may wear down the joint

Andrew, your arms are huge in this one~

Thanks Alex! It was a good opportunity to show off da gunz

Before pictures??

Nice chest session there hit a nice PR on the Pec dec

Me 3 days before the operation.



10th Feb 2010 176lb176lbs and about 12% .... probably the best condition I was ever in after cutting down from 196 a year before
I'd like to get back to that size and condition. I doubt that I'll ever get my chest back the way it was unfortunately --- even at that point my benching was fcuked because the RC had been torn 7 weeks

[JRemix]

According to natural bodybuilding models of natural muscular potential, 5"6 guys should max out at 178lbs at 9-10% max (and 5"8 at 189) and these were champion natural bodybuilders. Does that mean you were very close to the maximal amount of muscle you could build naturally? Could you have even gotten a natural pro card (since you were close to your genetic limit muscle wise) if you had dieted down to contest lean?

[fittofattofit]

According to natural bodybuilding models of natural muscular potential, 5"6 guys should max out at 178lbs at 9-10% max (and 5"8 at 189) and these were champion natural bodybuilders. Does that mean you were very close to the maximal amount of muscle you could build naturally? Could you have even gotten a natural pro card (since you were close to your genetic limit muscle wise) if you had dieted down to contest lean?

At that stage I'd been cutting from a point where I'd felt that I'd built about as much underlying mass as I could. I was at my maximum strength ever and was benching 264 x 6 x 5. I suspect if I'd done the perfect cut I'd have been close to 180 at 10%. At my age I doubt that I could maintain much more mass than that. The Pros have that dedication to get diced that I could never get close to achieving

19th February 2013

168lbs

Deadlifts with the PT

warm up/stretches

Deficit deadlifts 4 inch deficit
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
Deficits felt good. Chest upright...drive through the heels
330lbs was no problem

Deadlifts
3 x 140kg (308lbs)
1, F x 160kg (352lbs)
8 x 100kg (220lbs)
100kg set was fast up, hold and slow down

Superset 45 second rest between SSs
Front squats
8, 8, 8 x 40kg (88lbs)
Pistol squats
8, 8, 8 x each leg
All going deep
Fronts slow down and explode up

Superset 45 second rest between SSs
Inverted Ring rows
12, 12, 12
Hanging leg raises
12, 12, 12
Inverted rings = Feet on a box.
Reverse grip. Fast up, hold, slow down

Superset 45 second rest between SSs
KB rows
12, 12, 12 x 24kg (52lbs) each side
KB cleans
8, 8, 8 x two 16kg/35lb kettle bells
Lunge stance on the rows

Superset 45 second rest between SSs
Kettle Bell swings
12, 12 x 24kg (52lbs)
ab rollouts
8, 8
Swings for hip thrust/lockout
ab roll-outs for core strength

Thoracic rotations

Stretching glutes, hammies, lats and triceps

60 minutes


3rd session back after a 6 week break. I'm starting to get back into it and feeling better about the deads

Deficit deads
These are feeling really good now. It's impossible for me not to keep a good starting position with the deficits and I could really drive my heels in for the push up. I started at 60kg and even the 150kg/330lb felt like it flew up. The trainer was praising my set-up

The deadlifts
I went straight from the deficits to the 140kg pulls ---- it felt like I hardly had to lift it at all..... the range of movement felt tiny after the deficits
The 160kg was OK, but I did let the bar get away from me so that leant forwards and lifted it using my lower back. I went for another rep at 160kg but it didn't feel right so I abandoned it. I actually think that 160kg would have felt better as a deficit

Front squats
We kept the weight light for the fronts --- I can't keep my elbows up in the clean position for very long before my shoulder weakens. I concentrated on the slow eccentric going deep and then the 'explosive' drive back up. This is another exercise designed to ingrain that upright posture and get the heel drive happening

Pistol squats
Working on hip and lower back stability and balance


Summary
I really enjoyed the session today --- the deficits felt really good and the 150kg lift was 'easy'. Going straight to the regular deads at 140kg was an interesting exercise --- the deads felt as though I was hardly lifting them at all. Of course, when I bumped to 160kg I did my old trick and leant forwards so that I was lifting from my lower back which made it so much harder. Anyway, I know that i've got the strength to get the 180kg pull again, I've just got to get that neural patterning happening properly

By the end of the session I was bathed in sweat
I'll be flying away on Friday morning, so this will be the last session with him for 3 weeks




On another note - good news
My 18 year old had an up-down-up day yesterday:
Up ---- she got herself a job working at the local small supermarket, 5 minute walk form home, $15 per hour, 8am to 4pm 4 days per week. She got her first paycheck $107
Down ---- she got home and was rung by the manager .... her till was out by $100. Someone had drawn out $100 using EFTPOS but the transaction hadn't gone through. She was docked $100 from the next pay check. She was in tears!
Up ---- her final exams were remarked and she got upgraded to the 99.95 percentile ... the highest mark possible so she gets a tertiary entrance scholarship

Ups and downs but so awesome!

[Raigs]

Im comment on the daughter First thats awesome she got the job and she Is smart as fuark. She wont be at that job long. Suck arse about the transaction not going through :/ hopefully it gets fixed


Nice dead session with the PT Deficit Deads are pretty awesome. You have some great endurance being able to push it that long.

Enjoy another Vacation

[pastorpritch]

Sorry to hear about the anxiety the daughter faced, hope it's all resolved and if not she better make some noise!
Great job on the workout, lots of deadlifting!

[Sinaku5]

330lb deficit deads was no problem?!

Lol ur strength is coming back in a hurry. Interesting that deficits felt easier than conventional dls...maybe u were just tired by then?

I always thought deficits were harder

[moshvr]

That's a great dead session Andrew.

Your little boat trip looked like a lot of fun as well.

When is Jackson for you? Coming up soon isn't it?

[viennafat]

Excellent PT session!
Things are moving in the right direction.
Deads look great and some killer super sets with good movements.
That's a top notch session, doc.


Mixed bag of news with your daughter, but the positive heavily outweigh the negative. She'll bounce back from that incident at work.
99.95 percentile? Holy hell that's impressive.

So between you and your wife, who claims to have passed on the smart genes to her?

[nads786]

Sick work on the deads, I figured you would be back to your old self in a couple weeks. I can't see any of the previous pics because work has blocked all that I'll go home and check I wanna see dolphins!

That manager sounds like a douche.. I've messed up some chit when working as a 17 year old at Kmart and my pay was never docked.

[Sinaku5]

And about the daughters paycheck - is that even legal?!

Lol something sounds fishy about it.

Got a smart daughter there Andrew - clearly brains runs in the family lol.

[fittofattofit]

Im comment on the daughter First thats awesome she got the job and she Is smart as fuark. She wont be at that job long. Suck arse about the transaction not going through :/ hopefully it gets fixed

She got a paycheck for $107 but her next pay will have $100 deducted from it ... I feel sorry for her because she was so upset, but at least she still has the job.
Her plan is to work until July, then go over to France to meet her boyfriend, and then to start Uni in March 2014
It's good for her to have a job, because I think she'll finally learn to appreciate money

Nice dead session with the PT Deficit Deads are pretty awesome. You have some great endurance being able to push it that long.

Enjoy another Vacation

Thanks Raigs! It was a really fun session and I was delighted that the deficit deads felt so good. By the end of that session I was gasping for breath and I know it's been a good one when I'm so physically drained that I get sleepy on the drive home. I felt fcuked this morning!

Sorry to hear about the anxiety the daughter faced, hope it's all resolved and if not she better make some noise!
Great job on the workout, lots of deadlifting!

Thanks Pritch! My heart went out to her because she had been trying so hard and was so excited about the pay check. That mistake cost her her first day's pay but she still has the job. TBH they really didn't give her any instruction and the new electronic tills are very complicated and it was on her second day ever working there, so it is all a little unfair. It should be a good learning experience for her though

330lb deficit deads was no problem?!

Lol ur strength is coming back in a hurry. Interesting that deficits felt easier than conventional dls...maybe u were just tired by then?

I always thought deficits were harder

Yeah, I was really surprised at how easy the deficit dead was with 330 and I was ready to go for a 350 on the deficits when we moved to the regular deads
The deficits should be a lot harder because you've got to make the bar travel that much further
What it shows me is that I've got the strength to easily get that 4pps again but that my technique falls apart when I have to start higher. It really is about me sitting down into the lift more at the beginning, keeping more upright and driving my heels down to initiate the lift.

I need to get the neural conditioning right which is what this trainer's regime is all about!

That's a great dead session Andrew.

Your little boat trip looked like a lot of fun as well.

When is Jackson for you? Coming up soon isn't it?

Thanks Michael. I leave for LAX on Friday at 0730 and arrive at Lax on Friday at 0600 (ie before I leave). I'll be in Jackson by 3pm on Friday

Excellent PT session!
Things are moving in the right direction.
Deads look great and some killer super sets with good movements.
That's a top notch session, doc.

Thanks Tom! I really enjoyed the session and I felt that I'd done good work as well

Mixed bag of news with your daughter, but the positive heavily outweigh the negative. She'll bounce back from that incident at work.
99.95 percentile? Holy hell that's impressive.

So between you and your wife, who claims to have passed on the smart genes to her?

I always tell my wife they got my brains and her temper ........ that sends her right off

Sick work on the deads, I figured you would be back to your old self in a couple weeks. I can't see any of the previous pics because work has blocked all that I'll go home and check I wanna see dolphins!

That manager sounds like a douche.. I've messed up some chit when working as a 17 year old at Kmart and my pay was never docked.

Thanks Nadeem! I feel like I'm back in the swing of things ....... just in time to go on vacation again!
It was unfair because they never gave her a proper in-service about using the till/EFTPOS equipment

And about the daughters paycheck - is that even legal?!

Lol something sounds fishy about it.

Got a smart daughter there Andrew - clearly brains runs in the family lol.

I'm sure there's nothing legal about it and it couldn't be enforced, but he could always sack her so she's better off keeping her job for the time being
She is smart but she had a bad time between 13 and 15 when she had anorexia and she missed a lot of schooling and her marks went down. That was a tough time for the family and it's a relief that she's come good!

20th February 2013

167lbs

Arms

EZ bar curl Tempo 5:2:5
8, 8, 8, 8, 8 x 40kg (88lbs)
slow and strict

Triceps dips Tempo 5:2:5
12 x BW
6, 6, 6, 5 x BW+45lbs

UH lat pull-downs
10 x 160lbs
8 x 180lbs
6 x 200lbs
6, 5, 5, 5 x 220lbs
slow and strict.
Serratus, bis and lats

Triceps cable push-downs
15 x 120lbs ....... 12 x 80lbs ....... 23 x 40lbs drop set ...... 60 second rest
12 x 120lbs ........ 9 x 80lbs ....... 20 x 40lbs drop set ...... 60 second rest
10 x 120lbs ........11 x 80lbs .......18 x 40lbs drop set
Very strict. Painful pump

Poundstone curls
22, 20, 17
30 second rest between sets
I dropped the bar at 17!

50 minutes

I felt dead this morning! I was so physically tired after yesterday's session with the trainer that I just slept like a log. When the alarm went off I even considered having a day off, but I thought better of it and dragged myself into the gym for an arm session. I would have done some heavy BB rowing but the rack and oly bar was taken. I did some dips for the first time this year. I tried to go a bit deeper than usual but I can feel the front of my shoulders getting very tight when I do, so I still have to take it easy. I go slow and keep the tris under tension but I have to keep the range a bit limited. The poundstones are a great finisher -- by the third set I couldn't even hold the bar and it just fell to the floor

Tomorrow will be a core session and then Friday I'll be flying away. I'd like to get a few lifts in while I'm in the states, especially for back and upper body but I'll just have to see how the time goes. After skiing all day, I may just have to have a few drinks instead

[RyouBakua]

awesome boat and seal pics

i was all "seals" and then i realized you were in AUS

then i thought "sharks!"


strong workouts all around

i like the deads the most!

10th Feb 2010 176lb176lbs and about 12% .... probably the best condition I was ever in after cutting down from 196 a year before
I'd like to get back to that size and condition. I doubt that I'll ever get my chest back the way it was unfortunately --- even at that point my benching was fcuked because the RC had been torn 7 weeks

dayum. looking pretty jacked in this old pic

[fittofattofit]

awesome boat and seal pics

i was all "seals" and then i realized you were in AUS

then i thought "sharks!"

And where I live is one of the big hunting grounds for the great whites! I wouldn't want to be swimming with those seals, or even worse scuba diving. A scuba diver in flippers looks like a seal...... only a healluvalot slower

I am planning a trip with my dad and brothers later this year for some cage diving with the great whites

strong workouts all around

i like the deads the most!

dayum. looking pretty jacked in this old pic

Thanks Ryou! I liked the deads and felt good about them this time --- I know that it's not strength but technique that is the big issue for me now

I want to get back to looking like that but I reckon I'll need to gain about 12lbs of muscle --- that seems like such a hard ask for me at the moment!

[RyouBakua]

i think you can get there man


youre not that far behind imho



count me in on the shark tank!

[moshvr]

Good stuff man! Incredibly jealous of being able to get out to Jackson! Two ski trips in a season is just awesome


Nice bro workout as well ... lol'd @ dropping the bar

[Raigs]

10th Feb 2010 176lb176lbs and about 12% .... probably the best condition I was ever in after cutting down from 196 a year before
I'd like to get back to that size and condition. I doubt that I'll ever get my chest back the way it was unfortunately --- even at that point my benching was fcuked because the RC had been torn 7 weeks

Damn looking beast there. I think you have a better back now than before. You will get back to that and look better!

[fittofattofit]

i think you can get there man


youre not that far behind imho

I feel that there's a couple of years of solid injury free work ahead to get close

count me in on the shark tank!

http://www.calypsostarcharter.com.au...FUxcpQodB10AUg

Good stuff man! Incredibly jealous of being able to get out to Jackson! Two ski trips in a season is just awesome

Thanks Michael ... I'm especially lucky to get the leave pass from the missus! The 15yo is going feral at the moment

Nice bro workout as well ... lol'd @ dropping the bar

My arms felt so swole at the end of the session ..... but by the end of the day after the swole went down, they felt and looked like pipe-cleaners

Damn looking beast there. I think you have a better back now than before. You will get back to that and look better!

Thanks Raigs .... It's scary to think where the extra 10 or 12lbs is, because my lats are thicker now and my legs and ass are as big as ever. It has to be arms, chest and shoulders ..... I've got lots of work to do

21st February 2013

167lbs

PT session

We did an assessment of my squatting -- I spent 30 minutes doing box squats to a 12" box with just the bar, and lots of stretching in between. I still have very tight hammies and glutes on the right side so I do get a bit of 'butt wink' at about 15" (so roughly horizontal) but with a bit of rolling and stretching it just about disappeared. This is so much better than the last time he assessed the squat 6 months ago --- then the butt wink was happening well above parallel and i had a recurrent pyriformis strain which was niggling every time I did legs or deads

Nothing much but it was a useful exercise and I feel that my squats are now 90% better than they were.
I would have liked to get a good heavy lifting session in today because I fly away tomorrow, but there'll be no time and too many last minute things to do (like having dinner with the family; arguing with feral 15 year old; paying bills etc)

Friday = Jackson! WOOT
Expect a few more travelogue pics!

[RyouBakua]

http://www.calypsostarcharter.com.au...FUxcpQodB10AUg

im down!

ive been scuba diving but am not certified (didnt feel a need to be)


buy you a guinness if you leave the cage

[nads786]

Your going to Jackson Hole? Is this your first time? Please tell me you and Tim are meeting up?

[fittofattofit]

im down!

ive been scuba diving but am not certified (didnt feel a need to be)


buy you a guinness if you leave the cage

If I leave the cage, I'll be going with my next brother: he's about 220 and looks like a fat seal so I'm sure they'll take him first

Your going to Jackson Hole? Is this your first time? Please tell me you and Tim are meeting up?

I was in Jackson this time last year (I was actually skiing on a broken leg .. no wonder I was so sore). I got to ski with Tim one lunch time .... he's an awesome skier and it was really good of him to take the time out. The hotel where the conference is with the group he works for now. I know he'll be busy when he gets back from Japan but it would be cool to catch up for a ski/lift/drink, so ... maybe?

[alex2363]

At that stage I'd been cutting from a point where I'd felt that I'd built about as much underlying mass as I could. I was at my maximum strength ever and was benching 264 x 6 x 5. I suspect if I'd done the perfect cut I'd have been close to 180 at 10%. At my age I doubt that I could maintain much more mass than that. The Pros have that dedication to get diced that I could never get close to achieving

19th February 2013

168lbs

Deadlifts with the PT

warm up/stretches

Deficit deadlifts 4 inch deficit
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
Deficits felt good. Chest upright...drive through the heels
330lbs was no problem

Deadlifts
3 x 140kg (308lbs)
1, F x 160kg (352lbs)
8 x 100kg (220lbs)
100kg set was fast up, hold and slow down

Superset 45 second rest between SSs
Front squats
8, 8, 8 x 40kg (88lbs)
Pistol squats
8, 8, 8 x each leg
All going deep
Fronts slow down and explode up

Superset 45 second rest between SSs
Inverted Ring rows
12, 12, 12
Hanging leg raises
12, 12, 12
Inverted rings = Feet on a box.
Reverse grip. Fast up, hold, slow down

Superset 45 second rest between SSs
KB rows
12, 12, 12 x 24kg (52lbs) each side
KB cleans
8, 8, 8 x two 16kg/35lb kettle bells
Lunge stance on the rows

Superset 45 second rest between SSs
Kettle Bell swings
12, 12 x 24kg (52lbs)
ab rollouts
8, 8
Swings for hip thrust/lockout
ab roll-outs for core strength

Thoracic rotations

Stretching glutes, hammies, lats and triceps

60 minutes


3rd session back after a 6 week break. I'm starting to get back into it and feeling better about the deads

Deficit deads
These are feeling really good now. It's impossible for me not to keep a good starting position with the deficits and I could really drive my heels in for the push up. I started at 60kg and even the 150kg/330lb felt like it flew up. The trainer was praising my set-up

The deadlifts
I went straight from the deficits to the 140kg pulls ---- it felt like I hardly had to lift it at all..... the range of movement felt tiny after the deficits
The 160kg was OK, but I did let the bar get away from me so that leant forwards and lifted it using my lower back. I went for another rep at 160kg but it didn't feel right so I abandoned it. I actually think that 160kg would have felt better as a deficit

Front squats
We kept the weight light for the fronts --- I can't keep my elbows up in the clean position for very long before my shoulder weakens. I concentrated on the slow eccentric going deep and then the 'explosive' drive back up. This is another exercise designed to ingrain that upright posture and get the heel drive happening

Pistol squats
Working on hip and lower back stability and balance


Summary
I really enjoyed the session today --- the deficits felt really good and the 150kg lift was 'easy'. Going straight to the regular deads at 140kg was an interesting exercise --- the deads felt as though I was hardly lifting them at all. Of course, when I bumped to 160kg I did my old trick and leant forwards so that I was lifting from my lower back which made it so much harder. Anyway, I know that i've got the strength to get the 180kg pull again, I've just got to get that neural patterning happening properly

By the end of the session I was bathed in sweat
I'll be flying away on Friday morning, so this will be the last session with him for 3 weeks




On another note - good news
My 18 year old had an up-down-up day yesterday:
Up ---- she got herself a job working at the local small supermarket, 5 minute walk form home, $15 per hour, 8am to 4pm 4 days per week. She got her first paycheck $107
Down ---- she got home and was rung by the manager .... her till was out by $100. Someone had drawn out $100 using EFTPOS but the transaction hadn't gone through. She was docked $100 from the next pay check. She was in tears!
Up ---- her final exams were remarked and she got upgraded to the 99.95 percentile ... the highest mark possible so she gets a tertiary entrance scholarship

Ups and downs but so awesome!

Great workout there......feeling bad about your kid's check/job situation, but Dayum!!! 99.95 percentile? WOW!!!!!!

[viennafat]

Great arm session!
Not surprised you weren't able to get out of bed after that PT session.
Good for you for even making it into the gym.
Poundstone curls with 30 sec rests? The pump and pain must've been something else.

Good work with the other PT session. That sort of thing really pays off.

Have fun in Jackson Hole!

I want to get back to looking like that but I reckon I'll need to gain about 12lbs of muscle --- that seems like such a hard ask for me at the moment!

Come on Andrew, you're a doctor at a hospital.
I'm sure you can obtain access to certain kinds of substances that may be able to really "assist" you in your quest for muscle gain.


notsrs







semi-srs

[Raigs]

[QUOTE=viennafat;1029210553



Come on Andrew, you're a doctor at a hospital.
I'm sure you can obtain access to certain kinds of substances that may be able to really "assist" you in your quest for muscle gain.


notsrs







semi-srs[/QUOTE]

Full serious!