Recovery after major shoulder repair

[moshvr]

Good looking squat session man.

lol @ aliens stealing your daughter

[BabyOilBrah]

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

Easily the biggest thing that has helped be avoid injury with deadlifting is strengthening my core. Trust me, this is from a guy who had chronic DL injuries in the low back as I described before. Since I have really worked on getting my core strong, I can easily pull in the 400's without any worry at all of injury, where as I used to belt up on 315 and above. Get your core incredibly strong, make it a priority.

[fittofattofit]

This week's pic


and today's Leg session bumped

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!

[/QUOTE]

Good looking squat session man.

lol @ aliens stealing your daughter

Thanks Michael

.... and I sort of wish they would take her

Easily the biggest thing that has helped be avoid injury with deadlifting is strengthening my core. Trust me, this is from a guy who had chronic DL injuries in the low back as I described before. Since I have really worked on getting my core strong, I can easily pull in the 400's without any worry at all of injury, where as I used to belt up on 315 and above. Get your core incredibly strong, make it a priority.

I normally do a lot of core work but I've slacked off a bit lately so I'll take your advice and bump the work rate
I actually popped the facet joint doing core work .... I was doing this:
"Plank single legged jack-knife with foot on a roller + push-ups"
http://forum.bodybuilding.com/showth...#post976138753

That same afternoon I had my scheduled deadlift session with my trainer ... my back was so spasmed that I could really feel the posterior chain tension as I bent to the bar and I got my 180kg PR. Since then it's been downhill. I discarded my belt 5 years ago so I could strengthen my core because of low back issues so I'm wary about putting it on again, but the clicking in and out makes me feel unstable

[viennafat]

Nice squats! Good work with 110 and 100kg.
Good session overall.

Sorry to hear about the low back giving you problems.
It's such a nuisance! I hope you can see some improvement soon.
It's always tough getting over low back problems, especially if trying to do while still training.


I want to jump on board the core strengthening train.
BOB, Andrew, and others, what are some good core strengthening exercises?
Weighted sit ups, Ab Wheel, Planks, are the only things I do. What are some other ones?

[fittofattofit]

Nice squats! Good work with 110 and 100kg.
Good session overall.

Sorry to hear about the low back giving you problems.
It's such a nuisance! I hope you can see some improvement soon.
It's always tough getting over low back problems, especially if trying to do while still training.

Thanks Tom --- I always enjoy hitting legs and I usually get some good DOMS
The back problem is a nuisance because of the pain and the way it throws me off my game, but it's not like having a prolapsed disc where it could get worse and you end up with nerve damage

I want to jump on board the core strengthening train.
BOB, Andrew, and others, what are some good core strengthening exercises?
Weighted sit ups, Ab Wheel, Planks, are the only things I do. What are some other ones?

Basically any movement where you have to stabilise your core ... exercises like standing cable rotations and woodchops where you keep your hips and legs stable but have to rotate your torso against resistance are great. Sit on a swiss ball perpendicular to a cable stack and do cable presses. Any plank exercise but do it on 3 points while moving the 4th limb ... so plank using your feet and one arm and do a resistance band row with the other arm (that is hard!) or hold a plank and do a jack-knives with your feet on a roller. Ab wheels are good as well

A couple of vids from last year
Plank and row

Plank and cable rows

3rd April 2013

166lbs

Arms/shoulders

Standing Triceps push-downs
8 x 160lbs .... 8 x 120lbs .... 9 x 80lbs ..... 20 x 40lbs drop set
6 x 160lbs .... 9 x 120lbs .... 8 x 80lbs ..... 20 x 40lbs drop set
5 x 160lbs .... 7 x 120lbs .... 7 x 80lbs ..... 20 x 40lbs drop set
Tris were bursting after this

UH close grip pull-downs Tempo 5:2:5
6, 6, 6, 6 x 200lbs
5 x 200lbs .... 8 x 140lbs .... 11 x 80lbs drop set

Wide grip pull-downs Tempo 5:2:5
10, 10, 10, 10, 10 x 100lbs
Light weight. Strict and slow

EZ bar curls Tempo 5:2:5
8, 8, 8, 8, 8 x 40kg (88lbs)

'Perfect' push-ups --- triceps focus
10, 10, 8, 8, 8

Poundstone curls
40


50 minutes

A quick arm and shoulder session -- Nothing heavy, but I kept the rest between sets at under a minute so the pump was huge. Couldn't resist measuring the arms afterwards and the left arm was just a shade under 17 ... it would be nice to have that pump all the time

Tomorrow is the double day .... core/rehab in the morning (we're supposed to be looking at my benching) and the deadlifts session in the afternoon, with work in between. A full day but I'm looking forward to it

[rallyum]

I want to jump on board the core strengthening train.
BOB, Andrew, and others, what are some good core strengthening exercises?
Weighted sit ups, Ab Wheel, Planks, are the only things I do. What are some other ones?

Banded kneels - tie band round rack, other end round chest. Step facing away from rack and kneel upright and squeeze glutes/brace core so the band doesn't pull you backwards. It sorta works like a weighted plank, cept kneeling, and is easier on the shoulders so you can do inbetween sets since no upperbody is involved. Face sides if you wanna hit obliques and actual rack for hams. Seriously the most simple but deceptively hard thing you'll ever do for abs and really adds up if you do inbetween every set.

Or if you want something with a Fit twist, Pallof Press using the band but in a lunge position. Mess around with how far you step back/height you tie the band to make it harder. Both just basically using the band to pull you in wonky directions so your core learns to brace.

[viennafat]

^ Those sound very interesting, rall.
I will try and hope I don't injure myself in the process.
Thanks


Great suggestions, Andrew. Will also try those.
I plan on doing some ab work later today actually.

Solid arm session.
That's a lot of work for 50 minutes, but I guess that short rest helped. Pump must've been great.
Do you bring a measuring tape with you to the gym?

[alex2363]

Thanks Tom --- I always enjoy hitting legs and I usually get some good DOMS
The back problem is a nuisance because of the pain and the way it throws me off my game, but it's not like having a prolapsed disc where it could get worse and you end up with nerve damage


Basically any movement where you have to stabilise your core ... exercises like standing cable rotations and woodchops where you keep your hips and legs stable but have to rotate your torso against resistance are great. Sit on a swiss ball perpendicular to a cable stack and do cable presses. Any plank exercise but do it on 3 points while moving the 4th limb ... so plank using your feet and one arm and do a resistance band row with the other arm (that is hard!) or hold a plank and do a jack-knives with your feet on a roller. Ab wheels are good as well

A couple of vids from last year
Plank and row

Plank and cable rows

3rd April 2013

166lbs

Arms/shoulders

Standing Triceps push-downs
8 x 160lbs .... 8 x 120lbs .... 9 x 80lbs ..... 20 x 40lbs drop set
6 x 160lbs .... 9 x 120lbs .... 8 x 80lbs ..... 20 x 40lbs drop set
5 x 160lbs .... 7 x 120lbs .... 7 x 80lbs ..... 20 x 40lbs drop set
Tris were bursting after this

UH close grip pull-downs Tempo 5:2:5
6, 6, 6, 6 x 200lbs
5 x 200lbs .... 8 x 140lbs .... 11 x 80lbs drop set

Wide grip pull-downs Tempo 5:2:5
10, 10, 10, 10, 10 x 100lbs
Light weight. Strict and slow

EZ bar curls Tempo 5:2:5
8, 8, 8, 8, 8 x 40kg (88lbs)

'Perfect' push-ups --- triceps focus
10, 10, 8, 8, 8

Poundstone curls
40


50 minutes

A quick arm and shoulder session -- Nothing heavy, but I kept the rest between sets at under a minute so the pump was huge. Couldn't resist measuring the arms afterwards and the left arm was just a shade under 17 ... it would be nice to have that pump all the time

Tomorrow is the double day .... core/rehab in the morning (we're supposed to be looking at my benching) and the deadlifts session in the afternoon, with work in between. A full day but I'm looking forward to it

Your arms are getting huge!! The Triceps are popping

[JRemix]

160 is pretty heavy for strict-form tricep pushdowns. I am doing 120 right now but I start cheating a bit after about 7 reps.

Like everyone else said, tricep looks jacked in the plank row video.

I sent you a PM and just hit 3 (proper months) of bulking.

[Raigs]

Started off with a killer Tricep DS had to get the pump and blood going.

Really like the pt and core sessions will be back

[nads786]

Super strong tricep work! At that weight stabilizing your core becomes a priority

I gotta start doing some new core exercises the basic plank is getting stall

[RyouBakua]

Plank and Press

Plank and cable rows

i like these vids

gonna have to add these to my workout one day

how long ago were they?



and i got distracted by the machine hopper in the row vid

[fittofattofit]

Banded kneels - tie band round rack, other end round chest. Step facing away from rack and kneel upright and squeeze glutes/brace core so the band doesn't pull you backwards. It sorta works like a weighted plank, cept kneeling, and is easier on the shoulders so you can do inbetween sets since no upperbody is involved. Face sides if you wanna hit obliques and actual rack for hams. Seriously the most simple but deceptively hard thing you'll ever do for abs and really adds up if you do inbetween every set.

Or if you want something with a Fit twist, Pallof Press using the band but in a lunge position. Mess around with how far you step back/height you tie the band to make it harder. Both just basically using the band to pull you in wonky directions so your core learns to brace.

Always great posts Rally ... I was going to say about exercises that take you side on to the resistance for obliques and I like the banded kneels
Racks, deads and squats are of course all great core exercises if you don't use a belt

^ Those sound very interesting, rall.
I will try and hope I don't injure myself in the process.
Thanks

Great suggestions, Andrew. Will also try those.
I plan on doing some ab work later today actually.

Solid arm session.
That's a lot of work for 50 minutes, but I guess that short rest helped. Pump must've been great.
Do you bring a measuring tape with you to the gym?

No .... I'd be embarrasses if I got caught flexing with a tape in the gym .... I waited til I got home and then did the self-admiration bit in the privacy of my own bathroom

Your arms are getting huge!! The Triceps are popping

Thanks Alex ... the good bit is that my tris do all the pressing work so they get big ... the bad news is that the tris do all the pressing work so my pecs stay small

160 is pretty heavy for strict-form tricep pushdowns. I am doing 120 right now but I start cheating a bit after about 7 reps.

Like everyone else said, tricep looks jacked in the plank row video.

I sent you a PM and just hit 3 (proper months) of bulking.

I keep those pushdowns strict ... at 160 I can keep it clean. At 180 I start getting some lat involvement so I'll stick at the 160 and just do those drop-sets ... honestly, after that drop set I felt like I'd done a big workout already
I'll check that PM when I get home

Started off with a killer Tricep DS had to get the pump and blood going.

Really like the pt and core sessions will be back

Thanks Raigs

Super strong tricep work! At that weight stabilizing your core becomes a priority

I gotta start doing some new core exercises the basic plank is getting stall

Thanks Nadeem ... I think a lot of my core development has come from doing the triceps and shoulder work where I consciously stabilise my core, scaps and shoulders to keep from injury

Yeah forget the straight plank and start to do some of those 3 point planks with some movement of the other limb ... it really forces you to activate much more than just the anterior core muscles

i like these vids

gonna have to add these to my workout one day

how long ago were they?

and i got distracted by the machine hopper in the row vid

Thanks Ryou .... I'd be flattered if you used them in your routine or for some clients
The top vid was December 2012
The bottom vid was May 2012

11th April 2013

166lbs

Deadlifts with the PT


Good Mornings
10 x bar
8 x 52kg (115lbs)
8 x 62kg (148lbs)
8 x 72kg (170lbs)
Keeping lower back arch, weight through the heels,
pop the butt back

Deadlifts
5 x 72kg (170lbs)
5 x 102kg (225lbs)
5 x 132kg (290lbs)
5 x 142kg (313lbs)
3, 1, 3 x 152kg (335lbs)
3 x 157kg (350lbs)
Fail x 162kg (361lbs)
157kg felt good. Just lost the head on the 162kg

Superset 45 second rest between SSs
BB step ups to 18" box
6, 6, 6 x 40kg each leg
Pistol squats
6, 6, 6 each leg
Keeping core and glutes tight; chest upright for the step ups

Superset 45 second rest between SSs
Kettle bell rows
10, 10, 10 x 32kg/70lb kettle bell each side
Kettle Bell Swings
10, 10, 10 x 32kg/70lb kettle bell
Hand supported rows for lats
Kettle bell swings to work on hip drive

Thoracic rotations

Stretching glutes, hammies, lats and triceps

60 minutes


The Good mornings
To get the glutes firing before the deadlifts
Walk away from the rack; chest out head up; keep the lower back tight; pop the butt and keep the weight through the heels
I was happy to keep good form through to 170lbs

The deads
The deads felt good to 142kg.
For 152kg I put on the belt .... first 3 reps felt good.
Next set was bumped to 162kg ... plan was for 3 reps, but I just bailed (that old time headfcuk)
Dropped back to 152kg ... got a single, then thought stop being a pussy, just stepped up tho the bar and got 3 good reps
Bumped to 157kg and got 3 good reps. The trainer said the speed off the ground was very good
Bumped to 162kg and just tensioned the bar and bailed

Pistols/step up supersets
Working on glute activation, plus core tightness and upper body posture (chest and head up)

KB rows/KB swing supersets
KB rows were in a 3 point position with the other hand on a box. Lower back arch needed to be tight and chest out to maintain that thoracic arch, and full range of movement through the lats, to help with upper back posture
KB swings working on hip drive, weight through the heels to help with lockout


Summary

I was happy with today because when I just walked up to the bar and grabbed it the deadlifts were 'easy'. 3 reps x 157kg/350lbs felt good
When I went for 162kg I just stood there, thought about things, tensed ... untended ... tensed again, and then didn't pull
This is where my head messes me up ... I've got to block out my mind and just 'grip and rip' without over-thinking

Everything else felt good. The good mornings surprised me because these have been hard before but he said my form was very good and the lifts felt good
The rows and KB swings are now pretty easy for me as well. And the step-ups and pistols were easy enough
I still end up leaving the sessions drowned in sweat though ... maybe I'm just getting fitter

Next session is on Tuesday, so hopefully I won't balk at the 162kg/352 ... I know I should be good for 3 reps, if only my head doesn't get in the way

[RyouBakua]

361 was a fluke. you got 350 x 3 which is great.


170 on good mornings are good too

ive been meaning to do those. but i end up doing extensions and RDLs

[Raigs]

361 was a fluke. you got 350 x 3 which is great.


170 on good mornings are good too

ive been meaning to do those. but i end up doing extensions and RDLs

This! Suprised you didnt Pull the 361. Do you feel the form is better? I know the issue in the past was the form for you but it seems pulling 350x3 you feel alot more confident

RB I feel GM are alot better than RDLs just to crush the lower back and FIT! 170 I would tumble to the ground. are you standing or sitting?

[viennafat]

Agree with the guys above. If you pulled 157 for 3 you definitely have 162 for 1. Probably even 2.

Is there any way you can have the trainer load the weight, not tell you what it is, you go up and just pull that sht?
Put a towel over the plates or something so you cant see.

semi-srs


Great session overall. Good mornings are strong and the super sets were killer.

[fittofattofit]

361 was a fluke. you got 350 x 3 which is great.


170 on good mornings are good too

ive been meaning to do those. but i end up doing extensions and RDLs

Thanks Ryou ... I know that I've got the 361 but I've just got to get my head around it and just pull that damn weight ... it's the thinking about it that kills me!
The good mornings felt really good. I'll let you know how my lower back feels tomorrow

This! Suprised you didnt Pull the 361. Do you feel the form is better? I know the issue in the past was the form for you but it seems pulling 350x3 you feel alot more confident

RB I feel GM are alot better than RDLs just to crush the lower back and FIT! 170 I would tumble to the ground. are you standing or sitting?

Thanks Raigs ... My form was better and the trainer said that the reps of 350 x 3 were very fast off the ground ... that time I just walked up to the bar, tensed the lats, rolled the bar towards me and pulled it. That's the way for me to do it but I've got to stop worrying

I do the GMs standing, knees slightly bent, and popping the hips back while I bend forward

Agree with the guys above. If you pulled 157 for 3 you definitely have 162 for 1. Probably even 2.

Is there any way you can have the trainer load the weight, not tell you what it is, you go up and just pull that sht?
Put a towel over the plates or something so you cant see.

semi-srs


Great session overall. Good mornings are strong and the super sets were killer.

Thanks Tom .... I thought about that myself .... I asked: 'how can he hide the weight from me?'
I don't think I'd have any trouble getting 162 for 3 reps if I just pulled it from the ground first ... I did it before but me head has been stuffed since

I enjoyed the session and I'm hoping that in 5 days time I'll have a proper go at the 162kg for reps!

[fittofattofit]

13th April 2013

166lbs

experimenting with chest

Single arm DB presses
15 x 5kg each arm
15 x 7.5kg
12 x 10kg
10, 10, 8 x 12.5kg
Focussing on trying to get the pecs activated

'Pen'/corner presses Tempo 5:2:5
10, 10, 10, 9, 9 x 20kg plate
Slow and squeezing the middle and upper pecs

Pec deck Tempo 5:2:5
8, 8, 8, 8, 8 x 75kg (165lbs)

Standing single arm cable presses
10, 10, 10, 10, 10 x 50lbs
Slow and full range .. activating the pecs

Incline cable flyes
10, 10, 10, 8, 7 x 30lbs each side
Slow .. Squeezing at the top

50 minutes

I've got nice glute, hammie and lower back DOMS after yesterday's deadlift session with the Good Mornings thrown in

Yesterday morning I had my regular 'rehab/core' session where the trainer looked at my pressing movements. When I tried to press one-armed with a DB it became obvious that my right arm is very weak. Tris are strong but I have no power pressing up from a deep position because of my RC and LHB issues. My left arm is OK despite having RC and LHB ruptures as well ... the difference is that the supraspinatus is ruptured on the right and the infra on the left. Supra gives you the anterior push but it shouldn’t make the difference that it does


Anyway ... I was playing around with trying to activate the pec, serratus anterior, lats and anterior delts to get some pressing happening
Single armed DB presses were very light but it was hard work even with the 5kg dumbells initially. Those and the standing cable presses were about getting the MMC
I know if you’re not pressing at least 100kg it doesn’t count but hopefully this is a start

[rallyum]

Above bodyweight GMs are pretty strong man, have fun feeding the ducks at the park this weekend!

(That's what old folk do right? )

[fittofattofit]

Above bodyweight GMs are pretty strong man, have fun feeding the ducks at the park this weekend!

(That's what old folk do right? )

From the urban dictionary:

Feed the ducks

1) v. A term used to describe male masturbation. It is often noted that masturbating and feeding ducks involve very similar hand motions.

http://www.urbandictionary.com/defin...%20the%20ducks
Yeah ..... I'll probably manage

[rallyum]

LMFAO, learn something new everyday ahaha. Tomorrow's my only day off and i'm being dragged paint shopping :/

[fittofattofit]

LMFAO, learn something new everyday ahaha. Tomorrow's my only day off and i'm being dragged paint shopping :/

It serves your right ... I saw that you've been DB benching the 50s while I was picking up the 12.5s

[rallyum]

It serves your right ... I saw that you've been DB benching the 50s while I was picking up the 12.5s

55 to be exact

Actually took me a while to get that lol, speak Straya kunt. We'll be deadlifting and squatting for our lift anyways so doesn't matter . Wanna run Mag-Ort together, it'll work out to Week 7 for our lift, and you can pick the number to input. If not, i'm prob gonna Coan/Phillipi or stupidly put in 220 lol

[fittofattofit]

55 to be exact

Actually took me a while to get that lol, speak Straya kunt. We'll be deadlifting and squatting for our lift anyways so doesn't matter . Wanna run Mag-Ort together, it'll work out to Week 7 for our lift, and you can pick the number to input. If not, i'm prob gonna Coan/Phillipi or stupidly put in 220 lol

55kg DB bench phuck you

Yeah ... I'll do Mag-Ort ... when I did it before I really enjoyed it and got some good gains

[Raigs]

Awesome to see you pressing again. I hope you can continue with that and stay safe and make some gains!

and wow at feed the ducks why would you ever urban dictionary that?

[blkbelt42]

TGIF fit

[Raigs]

TGIF fit

Lucky Sob I have to work tom .... Want to trade jobs>??

[blkbelt42]

Lucky Sob I have to work tom .... Want to trade jobs>??

I'm on call though 24/7

[rallyum]

Lol, i really am a derp kunt. Thought you meant the 25kg x 30 cluster

50kgs were high, no eccentric - kick, press, dump.

What number you putting in Mag-Ort so i can copy

[Raigs]

I'm on call though 24/7

NVM keep your job haha. Ill take my long weekends and short weekdays any day over that. You a doctor?