Recovery after major shoulder repair

[fittofattofit]

lol'd @ "afternoon was free, so that meant deads" - Only in your world bud!

At least it went up mate, enjoy your catch up with your buddy.

Thanks Danny.
It'll be Guinness tonight!

[lllDBOlll]

Thanks Danny.
It'll be Guinness tonight!

Mmmmmmmmmmmmmmm can't beat a bit of the black stuff

[fittofattofit]

Bumped over
Today's session

7th August 2012

176lbs

Deadlifts

Magnusson-Ortmayer Week 4 repeated

Pyriformis stretches, tennis ball rolling, Thoracic mobility work
Loads!

Deadlifts
Warm-up............................10 x 60kg (132lbs)
Warm-up............................10 x 100kg (220lbs)
70%+15kg............................4 x 4 x 135kg (297lbs)
80%+15kg............................2 x 155kg (341lbs)
90%+15kg..............................2 x 170kg (375lbs)
Form was fuarkking awful but I got it
70%+10kg............................10 x 135kg (297lbs)
punishment sets............................8, 8 x 135kg (297lbs)



50 minutes
Had the afternoon free, so that meant deads!

I did this workout 4 days ago, but didn't attempt the 170kg, so today was the day
All the 135kg (297lb) list felt good and my form felt good. The 155kg (341lbs) was still pretty easy, so I lined up the 170kg (375lbs)
I got it but fuarrk my form was awful!
I did everything wrong again --- kept my head down, forgot to extend the chest, rounded the lower back, forgot to drive with the hips when the bar got to the knees and pretty much just lifted from the back and muscled it up .
It really is a psychological thing because I told myself the 15kg should be easy and it was and I felt that I got 90% of the lift right. Then I told myself 'I might not get this' on the 170kg and I turned it into a real grinder!
I can't help but think that 180kg/400lbs would be relatively easy if I did everything in the right order

Here's the vid. Please excuse the loud grunt _ I know that would have got me a permaban from Planet Fitness



The 'punishment sets' felt good again!
Oh well. Next time I'll be bumping all the lifts 5kg, but I won't want to try 175kg with that form!

Now I'm off to meet a friend of mine for drinks!
He's a Qantas pilot and lives in Sydney, but he and I shared a house in Dublin 20 years ago (when I was 3........yeah right!)
He's one of my best mates and we usually catch up when he's in Adelaide

[/QUOTE]

[Raigs]

Fit nice dead session. Even though you grinder out the heavier set. Now you know you can lift it. The form next time shouldn't be an issue :P

[fittofattofit]

Mmmmmmmmmmmmmmm can't beat a bit of the black stuff

I had 5 pints and a braised lamb shanks!
Nomnomnomnom!

Fit nice dead session. Even though you grinder out the heavier set. Now you know you can lift it. The form next time shouldn't be an issue :P

It's form work for the next week!

[alex2363]

Nice dead set...hey maybe your friend can fly you free somewhere

[-calvus-]

Little ugly but you got the weight up so props to that. You hit all the critiques. Just keep reinforcing that movement pattern that I have seen you do out of the hole.

[RyouBakua]

deadlift vid looked good to me

only thing i can think of is to bring the shoulders a little back at the top of the lift

Thanks Ryou!
When I see the powerlifting, and some 50kg woman doing a snatch with 120kg I'm in awe!
I like the Beta ---- currently taking 2 scoops about 15 minutes before training. I like the flavour and the hit seems good without the jitters! (so far anyway!)

i was watching the 100kg women snatch 200kg!

i like scoops of Beta, although i take mine about an hour pwo

[viennafat]

Way to go, Andrew.
Form may have not been perfect but getting the weight up is pretty important, too.
Now that you know you can do it with no issue, you can just make some minor adjustments to the form and you'll be good to go for 175kg.
Great work!

[lllDBOlll]

I had 5 pints and a braised lamb shanks!
Nomnomnomnom!



It's form work for the next week!

Niiiiiiiiiiiiiiiiice

[fittofattofit]

Nice dead set...hey maybe your friend can fly you free somewhere

Thanks Alex!
And I wish he could

Little ugly but you got the weight up so props to that. You hit all the critiques. Just keep reinforcing that movement pattern that I have seen you do out of the hole.

A 'lot' ugly
The p!sser was that I'd been feeling really good with the form at 135kg, and still good at 155kg, but bump the weight and it went to sh!te.
The saving grace is that I didn't feel that I was about to strain anything and I know what I should do, so I might just do a straightforward pyramid in a few days and forget about volume and just think about form

deadlift vid looked good to me

only thing i can think of is to bring the shoulders a little back at the top of the lift

i was watching the 100kg women snatch 200kg!

i like scoops of Beta, although i take mine about an hour pwo

Thanks Ryou! I think that getting the shoulders back and pushing out the chest will be the key to a lot of the form issues - it should help me stay more balanced and upright over that damned bar!

And those 100kg women weren't pretty, but jeez they were strong! (would not tap though )

Way to go, Andrew.
Form may have not been perfect but getting the weight up is pretty important, too.
Now that you know you can do it with no issue, you can just make some minor adjustments to the form and you'll be good to go for 175kg.
Great work!

Thanks Tom!

Niiiiiiiiiiiiiiiiice

I really enjoyed my pints!



Today's session

8th August 2012

176lbs

Upper

Dips Tempo 5:2:5
12 x BW
6, 6, 6, 6, 6 x BW+55lbs
15 x BW
Went slow. Tris burning

Standing tri extensions
Rope (neutral grip): 15 x 70lbs....10 x 90lbs.....8 x 110lbs......5 x 130lbs
Bar (prone grip): 16 x 70lbs.....12 x 90lbs.....10 x 110lbs.....6 x 130lbs
The pump was painful now
Should throw in UH grip as well

Wide-grip lat pull-down Tempo 5:2:5
10 x 120lbs
10, 8, 7, 7 x 130lbs
Really slow and squeezed the mid back
Delts and tris

Seated cable rows Tempo 5:2:5
10 x 100kg (220lbs)
10, 10, 8, 8, 8 x 80kg (176lbs)
Slow and very strict --- lower lats, tris, mid-back

EZ bar curls Tempo 5:2:5
10, 10, 10, 10 x 25kg (55lbs)
Supersetted with
DB hammer curls Tempo 5:2:5
12, 12, 12, 10 x 10kg (22lbs)
Dropped the weights and went really slow and strict.
10 sec rest between supersets
Bis burning




50 minutes


Decide to do everything superslow today and go for the burn --- everything felt pumped at the end, but I could have gone for a few more sets (UH pulldowns for bis or a cable curl drop-set, and EZ bar skull crushers supersetted with EZ bar close grip for tris)
I want to up the work on my arms

Had a great night last night with my pilot friend --- 5 pints of Porter and a great meal of braised lamb shanks and mashed potato!
Great venue as well --- 170 yo pub!
I don't usually get to have a one-on-one conversation with him so it was good to catch up

[blkbelt42]

Nice work Andrew!!!!!!!! Have you hit 405 since the last surgery?

[RyouBakua]

5 pints of porter + lamb and you still lifted and did super-slow reps no less?!?

[nads786]

Sounds delicious, 5 pints eh? Hung over workout the next day? Those dips are awesome! That's prob why your arms and shoulders are growing!

[pastorpritch]

Great workout + great meal + catching up with a friend = priceless

[fittofattofit]

Nice work Andrew!!!!!!!! Have you hit 405 since the last surgery?

Thanks Ken!
I've never hit 405 before, but then again I didn't really deadlift until I'd injured my shoulders!
The best I've done before was 175kg/385lbs x 2

5 pints of porter + lamb and you still lifted and did super-slow reps no less?!?

I actually had a really good sleep (although the bedroom smelt like a farmyard )
I was dry as a chip when I woke, so I had my Beta-cret and then Xtend --- about 2 litres of fluid before I felt 'normal'

Sounds delicious, 5 pints eh? Hung over workout the next day? Those dips are awesome! That's prob why your arms and shoulders are growing!

When I was living in Dublin and cycling everywhere I would have 10 pints for a routine session (misspent youth )
I was pretty 'merry' on 5 pints

My arms felt swole afterwards (I measured the Left arm pumped at 16.75" --- never do that normally, but the guns looked too swole not to )

[fittofattofit]

Great workout + great meal + catching up with a friend = priceless

Thanks PP!
I don't get that much opportunity to catch up with old friends from outside of work or my kid's school, so it was fun.
I've reached the stage in my career where I can start to step back from things now and devote a bit more time to the people that really matter!

[schmack]

nomnom lamb shanks!Nice routine Mate

[fittofattofit]

nomnom lamb shanks!Nice routine Mate

The lamb shanks were 'melt in the mouth' and were perfect with the Porter!
And I've got to up my work rate on arms, so expect a bit more variety and super setting with bis and tris!

[pastorpritch]

Thanks PP!
I don't get that much opportunity to catch up with old friends from outside of work or my kid's school, so it was fun.
I've reached the stage in my career where I can start to step back from things now and devote a bit more time to the people that really matter!

That's always nice! Glad to "hear" it
Time spent with friend PR!!!

[Raigs]

Nice ss at the end fit. I think slower is better for arms get that contraction really tight and provide a good burn.

Mmmm drooling at lamb shanks

[JRemix]

Beer+Lamb = good food!

BTW: You may work hard at the hospital but you get to have a pretty awesome lifestyle too! I want a great lifestyle once I get into my career...considering an MA now lol.

Replied to your PM.

[fittofattofit]

That's always nice! Glad to "hear" it
Time spent with friend PR!!!

Thanks PP!

Nice ss at the end fit. I think slower is better for arms get that contraction really tight and provide a good burn.

Mmmm drooling at lamb shanks

Thanks Raigs! Slower and stricter is definitely better for me ---- with my injuries and limitations I start to recruit other muscles when I go quicker or heavier, so I'm getting a better burn by just working on the MMC!

Beer+Lamb = good food!

BTW: You may work hard at the hospital but you get to have a pretty awesome lifestyle too! I want a great lifestyle once I get into my career...considering an MA now lol.

Replied to your PM.

Thanks Jon! Hard work does pay off --- even though I work long hours, I can 'outsource' a lot of other duties (like gardening and pool cleaning) and UI try to make every spare hour count!

9th August 2012
176lbs

PT session

10 minutes cycling - 2 miles

Tennis ball MFR glutes

Deadlifts 12, 12 x 88lbs checking out my form
Single leg deadlifts with cable 12, 12, 12 x 60lbs each leg
Low cable in opposite hand, single leg deadlift - constant tension and trying to keep the hips square - watching for glute tightness causing hip rotation
High cable lat rows 12, 12, 12 x stack
High cable - ropes - lean back at 45* angle and row the weight to chest. This takes the lower back and any momentum out of the movement
Plank roll-outs 15, 12, 8, 10 --- plank position resting on both elbows and feet on a roller, then shift at your shoulders to bring the chest over the hands and then back to full stretch
Great ab exercise - each set finished when I collapsed on the floor
'light sabre' cable rotations 15, 15, 15 x 70lbs each side
Bar attached at one end to a cable - rotation high to low - really great core stability. Obliques working hard
TRX single leg squats 15, 15, 15 each leg.
Upright with arms outstretched holding TRX - ATG squat - single leg, keep hips square. Great stability exercise for hip girdle. Killed my glutes and hammies and abductors

Cycling + rolling + 30 minutes


More good stability work. Working hard on the glutes to improve hip mobility.
We also looked at my deadlifting again - of course it's perfect when the bar is not really weighted. I'd love to get him to sit with me through a heavy set of deads so he could pull me apart!

Currently my core, glutes, hammies and abductors are all aching! It's amazing how much single leg BW work can challenge some of those big muscles

Squats tomorrow

[RyouBakua]

you did a lot!

and TRX single leg squats are tough!

i tried to do some the other day and got toasted

[AirForceV]

Back was a little arched on those deads, I would have probably called it off on the first rep, but you still managed to complete the pull.

Looks like you have leaned out a bit, delts and tris are popping.

[fittofattofit]

you did a lot!

and TRX single leg squats are tough!

i tried to do some the other day and got toasted

Thanks Ryou
Because there's no rest between sets and a lot of the exercises are unilateral, I always come out of these sessions puffing and sweating
The good thing with those single leg squats was I started off thinking: 'this is going to be a piece of p!ss'. By the time I was doing a 15th rep I felt ready to fall over and my glutes and hammies were fried

Back was a little arched on those deads, I would have probably called it off on the first rep, but you still managed to complete the pull.

Looks like you have leaned out a bit, delts and tris are popping.

Thanks for dropping by Corey and thanks for looking at the vid! I appreciate any criticism because I really want to improve my form
I was really annoyed with myself for arching my back because it's one thing I try to avoid, even when every other part of my lift is going haywire. I was bracing my core very tightly though and my back felt fine after but the last thing I want is to pop a disc!
Second rep felt better
I looked at a vid I took when I did 170kg x 2 in November and my form was much better then (still not great though )

I've stayed reasonably lean while bulking but any extra fat seems to sit around my middle!

[AirForceV]

Hah, though the lift still looked okay, the head/shoulders kind of got a bit loose during the lift and yeah the arch is hard to maintain if you don't use your legs/not that flexible.

As for staying lean, you look lean as hell. If you got a bit of a pouch, who caresssss that's why we wear tank tops

[fittofattofit]

Hah, though the lift still looked okay, the head/shoulders kind of got a bit loose during the lift and yeah the arch is hard to maintain if you don't use your legs/not that flexible.

As for staying lean, you look lean as hell. If you got a bit of a pouch, who caresssss that's why we wear tank tops

Yep, improving thoracic flexibility and hip flexibility (and I forgot ankle flexibility ) are all on the agenda. I am rolling and stretching my @ss and t!ts off in between sets

I always wear a tank top in the gym --- how else do we get to show off da gunz, deltz and latz under all dat gym lighting and wit dem mirrors

[lllDBOlll]

I always were a tank top in the gym --- how else do we get to show off da gunz, deltz and latz under all dat gym lighting and wit dem mirrors

lol broski

[Raigs]

Wow crazy good PT workout. You trying to be a tight rope walker with all that stability work?