Recovery after major shoulder repair

[pastorpritch]

GREAT JOB fit , way to persevere and get it done. I've got deadlfts today as well

[fittofattofit]

Yesterday's sessions bumped!

10th May 2012

168lbs

PT session

Woodchoppers - cable rotation high to low 12, 12, 12, 12 x 80lb each side Great core stability exercise
BW squats lots
Single arm corner lunge and presses 12, 12, 12, 12 x Oly bar+10kg each side
Lunge stance with the bar in a corner with weight at the end - lunge and press
Really tested my shoulder stability
TRX reverse flyes leaning at a 45 deg angle x 12, 12, 12, 12 Pecs burning
Jack-knife push ups Feet on a roller: jack-knife, then push up x 12, 12, 12, 12
Feet on a roller - push-up is much harder when the feet are unstable! Abs cramping up as well!
Swiss ball ab exercise Arms and legs outstretched - pass a swiss ball from the legs to the arms without crunching x 12, 12 Great core work - one to keep - avoids flexing the spine

30 minutes

Good stability session today
The PT reviewed my squatting again and is happy that I'm getting deeper without the 'butt winking'

My 'homework' now includes: MFRT, 'clock' lunges and internal rotation stretches and the swiss ball core work

My weight is slowly going up again, although I'm losing a little bit of definition.

Plan is to get to 170-172 over the next 8 weeks, hopefully at 12%, then cut to below 10% (I just don't want to go much below 165 - pure psychological reasons!)

Might get to the gym this afternoon for a bit of heavier work




2nd May - round 2

Deadlifts


Tennis ball rolling - glutes and pyriformis

Deadlifts
10 x 70kg (154lbs)
6 x 110kg (242lbs)
1, 1, 1 x 140kg (308lbs)
1 x 150kg (330lbs)
2, 2 x 160kg (352lbs)
3 x 150kg (330lbs)
6 x 140kg (308lbs)
Got that sucker after missing it 2 days ago!

Swiss ball jack-knife crunches
10, 10, 10
Did these this am with the PT
Will need to get a vid to explain it!

RC stretches

50 minutes

I had some time free this afternoon, so I decided to go and 'play' at the gym --- I wasn't sure what I was going to do: Deads, SLDLs, Rack-pulls, squats were all in the mix. In the end I thought I'd see how I felt on the deads.
I rolled my pyriformis and glutes on a tennis ball beforehand and between sets and I didn't try to push too much volume early
140kg felt good, then 150kg, so I pulled on the 160kg! Got 2 reps twice and probably could have got a third.
On the way down I could have got an extra rep on the 150kg and 140kg but wanted to have something left in the tank!

I always lift without a belt and with chalk - forgot to chalk up until I was on the 160kg

I was pretty happy with myself so I decided to leave it there with just a bit of ab work thrown in!
I'm thinking a light day on arms tomorrow am, and then Squats and legs on Saturday

[/QUOTE]

YES!
I knew you were going to get that 2x160. Awesome work!

Great DL session.

Thanks Tom! The form felt much better so that I could feel my legs taking the strain of the lift from the ground rather than my lower back
If only I could keep my form consistent!

Made the pull! Gj Fit. Those lunge and press are good stuff, i do it less the lunge part. Lol. Awesome for rotator stability and hammers the front delts somethin wicked.

Coming for you now - only 100lbs behind!
Thanks DE!
And I thought of you when the PT had me doing this because you were doing these with a plate on the end (that's f@rrking heavy-duty!)
I had to really work at controlling the weight on the left side because of my lack of ER. Good exercise though!

DUUUUUDE!!!! major work on that 2 rep pull!!! impressed!

Thanks Alex! Its breaking the psychological barrier that's the most important thing - next week I'll try to pull the same, but hopefully it will feel a little easier

Fit,

Awesome pull



u beast!

Ha! 5pps is beast status!
At my current rate of progress I might get there by the time I hit 60!

GREAT JOB fit , way to persevere and get it done. I've got deadlfts today as well

Thanks for dropping by PP!
I can't help but persevere --- it's my OCD tendency!


6am here - off to the gym again!

[TheUnderdog]

ummmmm what is butt winking? do i want to know...

[fittofattofit]

ummmmm what is butt winking? do i want to know...

My PT confirmed that I'm a 'butt-winker' when I squat - that is: I've got very tight hammies and glutes and my lower back rounds as I go deep.
I also have very limited internal rotation, which is a result of a tight pyriformis


Friday session!

11th May 2012

168.5lbs

Light day: arms and shoulders

Triceps dips Tempo 5:2:5
BW x 12
BW+25kg (55lbs) x 6, 6, 5, 5, 4
Going slow on these and upped the weight - fewer reps though
HDF does DE dip with 160!

Technogym biceps curl Tempo 5:2:5
12, 12, 12, 12, 12, 10, 10 x 35kg (77lbs)
Strict form - bis burning

Standing triceps extensions - rope Tempo 5:2:5
10, 10, 10, 10, 10, 10 x 100lbs
Strict form - tris burning

Plate lateral raises
25, 25, 25, 25, 25 x 5kg (11lb) plates
huge delt pump after this

Rear delt flyes (pec-deck) Tempo 5:2:5
8, 8, 8, 8 x 50kg (110lbs)

RC stretches

65 minutes


Was planning to go light today. Dips felt good - upped the weight but reps went down. The shoulders no longer ache after dipping which has to be a good thing!
I went to do EZ bar curls but my right hand was aching --- I strained one of the small hand muscles yesterday (deadlifting, not fapping!) so I went for slower lighter sets than usual to get the burn
Shoulders and arms were pumped at the end

The 'demon' child returns from her school camp today - she'll be like a bear with a sore paw!
Fun and games at home - the joys of teenagers!

[viennafat]

"Light Day" -> BW+25kg Dips.
Not so light in my books.

Dips are looking great!
Very nice arm and delt session. I'm sure the arms were looking fairly juicy at the end of this.

I hope the hand strain is better by tomorrow.
And we'll go with deadlifting as the root cause.

Good luck with the daughter.

[AirForceV]

Glad to see there were no punishment dead lifts.


good light arm day to get the blood flowing. makin me want to do dips tomorrow.

[fittofattofit]

"Light Day" -> BW+25kg Dips.
Not so light in my books.

Dips are looking great!
Very nice arm and delt session. I'm sure the arms were looking fairly juicy at the end of this.

I hope the hand strain is better by tomorrow.
And we'll go with deadlifting as the root cause.

Good luck with the daughter.

Thanks Tom! I'm starting to enjoy the dips, but I can't help but think I'm doing something wrong if DE is dipping with 160lbs! That's like 3 x the weight that I used!
And my arms were (and still are) feeling pumped: I put on one of my favourite business shirts and I feel like a "Guido" heading out on a Saturday night - I'm squeezed into my sleeves and my lats and shoulders are stretching the seams! (Feels good and bad: I might have to buy a whole lot of new shirts and I have awful trouble finding ones that fit!)

Glad to see there were no punishment dead lifts.


good light arm day to get the blood flowing. makin me want to do dips tomorrow.

The deadlift session yesterday was all 'punishment deadlifts' - retribution for failing on Tuesday


I had to save myself with a light sesh today so that I can have a big play at squatting tomorrow (Saturday!)

[-calvus-]

Nice pull and glad to hear that the dips are feeling good at the bottom. Ill race you to 2 plates. Since I wont be catching you on pullups anytime soon.

[lllDBOlll]

Finally got the pull, well done. Those dips are strong too. Dips and DB shoulder press always confuse me how people can do such huge weights!

[fittofattofit]

Nice pull and glad to hear that the dips are feeling good at the bottom. Ill race you to 2 plates. Since I wont be catching you on pullups anytime soon.

I can envisage dipping with 2 plates at some stage, so the race is on!

I may have you on the pull-ups at the moment, however, I've still got a way to go to catch you on the deads after your last session! (and you sandbagging about your bad back!

Finally got the pull, well done. Those dips are strong too. Dips and DB shoulder press always confuse me how people can do such huge weights!

Thanks Danny!
I can't even think of shoulder pressing 20lb DBs with my RCs, so it looks like I'll have to work on the dips, so maybe 2 plates, but people dipping 3 or 4 plates? WTF?!

[Raigs]

Glad the shoulder is ok when doing dips. Light day with a good amount of reps overall.

[RyouBakua]

i think that pic ties with the piercing one

[fittofattofit]

Glad the shoulder is ok when doing dips. Light day with a good amount of reps overall.

Thanks Raigs - the shoulder used to really ache after dips, but it's been good the last few sessions
I deliberately go slow and keep control on the descent so that I don't drop my upper arm below parallel - that seems to keep my shoulders stable amnd pain free

i think that pic ties with the piercing one

It is pretty gross!
You should have seen some of the other pics!
(Whydafuk do the do that???)

12th May

168lbs

Legs - deconstructing my squat!


My 'homework':
'Clock' lunges
4 x sets of 8
myofascial release - tennis ball rolling
glutes and pyriformis

Box Squats - Safety Squat Bar 12" box
20 x bar
10 x 62kg (138lbs)
10, 10 x 72kg (158lbs)
10, 10 x 82kg (180lbs)
8, 8, 8, 8, 8 x 87kg (191lbs)
100 reps
The 180s felt good so I bumped the weight to 191
I think that I kept good form with these despite the 'butt-wink' at the end
I took a vid of a set of 180s

Standing calf raises - SSB Tempo 5:2:5
20, 20, 20, 20, 20 x 102kg (225lbs)
calves were fried

Seated leg extensions
10 x 60kg (132lbs)
10 x 70kg (154lbs)
8, 8, 8 x 80kg (176lbs)
2 sec squeeze at the top
Quads feeling pumped


GHRs
10, 10, 10, 10, 10
Hammies pumped


Swiss ball jack-knife crunches
10, 10, 10

70 minutes

I felt lethargic today and felt physically tired at the end
SSB box squats felt better this week: I definitely have a 'butt-wink' as I hit parallel, but I don't know if this makes any real difference. I was conscious to minimise it and the squats felt good.
I bumped the weight to 191 and could have gone for sets of 10 but wanted to keep the form tight
I took a vid of one of the 180lb sets
Any comments or criticisms or tips are welcome!


The 'demon' child returned from her camp yesterday and after 5 nights in a tent and kayaking during the day, she said she 'missed' us
We'll see how long that lasts!
Saturday lunch time now, so heading off to the market for a nice post-workout feed!

[AirForceV]

Those squats look ****in text book perfect.

Beast ass arms too.

bigger than your legs? lmao

[RyouBakua]

squats looked too easy for you man

very good form too

(i got no crit)

Those squats look ****in text book perfect.
Beast ass arms too.
bigger than your legs? lmao

lulz

theres always baggy pants

[fittofattofit]

Those squats look ****in text book perfect.

Beast ass arms too.

Thanks Corey!
Not beasting compared to your arms!

bigger than your legs? lmao

Optical illusion: I don't have toothpick legs but wearing the brace does makes them look smaller

My legs actually measure 25 inches at the top of the quads --- I wouldn't mind if they were 6 inches longer though

squats looked too easy for you man

very good form too

(i got no crit)

Thanks Ryou!
I'll bump to 92kg next time for at least a few sets!

lulz

theres always baggy pants

[RyouBakua]

yups, legs jumping out in that pic



ive been watching a lot of "unique homes" on HGTV

got tons of them in AUS apparently

[Raigs]

Thats alot of squats may be "light" but I think it would get heavy near the end. Form looks good to me.

[viennafat]

Great leg session, doc!
Those squats looked pretty damn good to me. Great form.
Your work is paying off. Lots of volume, too.

Good to hear you were missed by the little one.

[lllDBOlll]

Good squats mate, whats that thing that you use to hold the bar? I wonder if I can invent a front squat variant...

[fittofattofit]

yups, legs jumping out in that pic



ive been watching a lot of "unique homes" on HGTV

got tons of them in AUS apparently

Thanks Ryou!
And those 'unique homes' would be houses on the water in Sydney (finance money) and Perth (mining money)!
Much more than a struggling doc can afford

Thats alot of squats may be "light" but I think it would get heavy near the end. Form looks good to me.

Thanks Raigs!
And you're right: it's not how heavy the weight is but how heavy you make that weight feel!
My heaviest squatting was with well over 3pps but that was 20 years ago and I'm sure that my form was shocking!
Going light and for volume and working on form really makes me feel that I'm working hard and my legs are telling me all about it at the moment - major DOMS this evening!

Great leg session, doc!
Those squats looked pretty damn good to me. Great form.
Your work is paying off. Lots of volume, too.

Good to hear you were missed by the little one.

Thanks Tom! I've been trying to weed out as many bad habits as possible and trying to improve my hip flexibility. It's happening slowly, but damn......even though they're light weights these leg sessions sure take it out of me!

And the little one is still being 'sweet as pie'. I think aliens have once again abducted my child!

Good squats mate, whats that thing that you use to hold the bar? I wonder if I can invent a front squat variant...

Thanks Danny!
It's this - a 'squat safety bar':



I bought my own and just leave it in the gym - I can't get my shoulders back far enough to hold an oly bar behind my neck
I've tried to front squat with it once, and it wasn't pretty! (nearly choked on the pad! )

[DstryEvrytng]

Awesome squats Big Fit.
And 25" legs are far from "toothpick" bro.

[fittofattofit]

Awesome squats Big Fit.
And 25" legs are far from "toothpick" bro.

Thanks Big DE!
Not squatting 3 plates per side yet, but I'm coming for you!
(along with the deads and the dips and the benching LOL! )

13th May - Mother's Day

Rows


BO BB rows
15 x 60kg (132lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
6, 6, 8, 8, 8 x 120kg (264lbs)
felt good again
Post delts and mid back hit as well as lats, lower back and tris

Single arm BD rows
15, 15, 15 x 100lb each side
Felt good

30 minutes


Quick session - had to get home in time for Mother's Day breakfast with the family!
Rows felt good and tight though!

[slytheslayer]

Legs lookin ripped Andrew! Mine are only a hair over 24"... lol

[fittofattofit]

Legs lookin ripped Andrew! Mine are only a hair over 24"... lol

Thanks Chris --- I'll swap you the 1" in thickness for the 6" in height!

Mind you...............that sounds homo, so 'no homo, no homo, no homo!

[fittofattofit]

14th May

Pull-ups, shoulders

168lbs


Wide-grip pull-ups Max reps in 10 minutes
10, 10, 6, 5, 5, 5, 5, 6, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 92 reps
All dead hang and chin above bar
Took 25 sec breaks. Same as two weeks ago
Really feeling pecs and serratus

Pec deck Tempo 5:2:5
8, 8, 8, 8, 8 x 75kg (165lbs)
These felt great today


Dips
BW x 15, 12, 13, 12, 12, 10 74 reps
Strict and slow - tris burning


Standing cable curls
12 x 100lbs
Drop set 8 x 120lbs......8 x 90lbs......10 x 60lbs.....15 x 30lbs
Drop set 7 x 120lbs......8 x 90lbs......8 x 60lbs.....15 x 30lbs
Drop set 5 x 120lbs......7 x 90lbs......8 x 60lbs.....15 x 30lbs
Biceps screaming

RC stretches

50 minutes

Pull-ups felt good and I could really feel that I'm using pecs, serratus and lats
Dips felt good and got a good arm and chest pump at the end of the session
Planning on deads tomorrow afternoon!

[Xtian]

92 reps! sick stuff fit!

[AirForceV]

92 huh.

Getting close to the 100 mark.


25" legs at 5'6 is big man. mine are 26 at 5'10. hoping for like 27-28 by the time I hit 405 on da squat

[RyouBakua]

fit doing pullups again?!


im sure youll hit 100 next time!

[nwskier]

great pullup effort! especially the day after some heavy rows. speaking of which, solid work on those too