Recovery after major shoulder repair

[fittofattofit]

[QUOTE=fittofattofit;1076476871]

24th May 2013

Westin Hotel, Sydney

170lbs

Arms

Bench Press
Loads of drops sets 60kg ... 40kg
And 50kg ... 30kg
Had pec DOMS the other day so may as well follow up

Straight bar curls Tempo 5:2:5
10, 10, 10, 10, 10 x 35kg (77lbs)
Strict and slow. Felt harder than EZ bar curls

Standing Triceps rope push-downs
8 x 160lbs .... 8 x 120lbs .... 10 x 80lbs ..... 15 x 40lbs drop set
7 x 160lbs .... 8 x 120lbs .... 8 x 80lbs ..... 15 x 40lbs drop set
6 x 140lbs .... 7 x 120lbs .... 8 x 80lbs ..... 15 x 40lbs drop set
Tris burning after these

Standing Rope Rows Slow and full range
20, 20, 20, 20, 20 x 80lbs
Rear delts, serratus and tris

Hammer grip reverse rows --- TRX straps slow[/b]
BW x 10, 10, 9, 9, 8
Feet out, shoulders just above the ground. Slow
Bis, lats, serratus

Poundstone curls 40 reps

55 minutes

I've had a good few nights on the food and booze so the weight is back up to 170 ... when I'm back from Sydney the cut will start for Bali
On Wednesday I went out on Middle Harbour with a friend of mine who had shared a house in Dublin with me, back in 1990
He's a Qantas pilot so I see him whenever he visits Adelaide, but he'd brought along two guys I hadn't seen for 20 years -- both good guys and it was great to catch up

I took a few pics ... not great and the sky was overcast. I also was a little worried about taking the pics because I kept thinking I'd drop my iphone overboard.









We stopped in the middle of the harbour, had oysters, prawns and a few beers and then sailed back ... about a 2.5 hour round trip

Today is conferencing and more dinner and drink.
Tomorrow I'm hoping to catch up with Rally again ... goodonya Ral

24th May 2013 --- Round 2

Virgin Active, Sydney

170lbs

Squats/stretching

Super-wide grip pull-up
5, 5, 5, 5
Went super-wide because they had the station there
Slow and full range ... felt good

BB Squats
8 x 60kg
6 x 80kg
6 x 90kg
6 x 100kg
4, 4 x 110kg
2, 2, 2 x 120kg (264lbs)
10 x 60kg


Stretching/rolling

50 minutes

I decided to go for round 2 ... I had some spare time and Virgin had an 'open' day, so free entry
I was just going to do some stretching and light shoulder stuff but the rack was free. What started out as just doing reps of 60kg to warm up the hips led to a few more sets ... not paused this time but still going deep. For some reason the squats felt really good and my form felt good so that I bumped the weight to 120kg/264lbs. I did 3 sets of 2 reps ... nothing special but it was good for me and I could have bumped the weight and gone for 125kg or 130kg. I didn't push it and did a lot of stretching after
I'm saving myself for deads tomorrow!

Great job with the squats. Yea man try hitting arms on their own days and see how it is! I hope Rally is ok man. Let us know how he is doing when you are able to.

I had a bit of fun with the squats today because it wasn't really intended
I'll update tomorrow!

That sounds like a great day.
Sailing, eating, drinking, and fitting in 2 lifting sessions.

Great arm session and squats, Andrew.

Thanks Tom ... I've had a great time in Sydney ... got to meet Rally, catch up with Tim, meet old friends and do some work along the way

Plus I've done some damage on the food and drink front

Great looking session, and awesome boat pics! Looks like you're having a good time!

I've got a serious hate on for you heading to Bali soon though. It looks absolutely incredible there! Expecting loads of pics from that trip!

Yeah .... Bali will be cool ... as long as my 18yo doesn't totally destroy her boyfriend
Expect lots of pics!

Subb'd keep up the good work

Thanks fellow Aussie!

[viennafat]

In on historic 200th page!

(for those of us on 30 posts per page)

[fittofattofit]

In on historic 200th page!

(for those of us on 30 posts per page)

200 pages ... the first year took 15 pages (mostly my posts )

25th May 2013

Virgin Active, Sydney


Deadlifts with Rally

Deads
OK this is hard to remember
10 x 60kg
8 x 100kg
4, 4 x 140kg
3 x 120kg
4 x 140kg
3 x 120kg
3 x 150kg
3 x 130kg
3 x 160kg
3 x 130kg
3 x 170kg/375lbs = rep PR
3 x 130kg
F x 180kg
3 x 130kg; F x 180kg; 3 x 130kg; F x 180kg
8 x 100kg

50ish minutes

Rally and I met up and went to Virgin Active. We had planned to do deads together but because of Rally's shoulder he sat it out and helped me ... giving me some tips on my deads ....
Rally suggested I drop back from the heavier sets to grind in the form at a relatively easy weight before going for the bump on the next set.
This worked well for me getting up to 170kg for 3 reps. After that I just couldn't get set comfortably for 180kg and didn't get close to pulling it. No chalk didn't help

While we were doing this the manager from the gym came over and told us it looked like Rally was giving me personal training so would we finish up
We said that that was fine but that Rally and I were going to train together but that he'd hurt himself so was sitting it out. He said that the 'perception' was what mattered. Anyway .. no drama. As we were leaving he came up to us again and said the same thing and then he collared Rally again when I was getting changed. What a tool!

So we went around the corner to the Hotel gym and continued there

25th May 2013

Westin Hotel, Sydney


Deadlifts with Rally ..... continued

Deadlifts
More memory issues
6 x 60kg
6 x 100kg
3 x 130kg
3 x 150kg
3, 3, 3 etc x 130kg interspersed with loads of Fails at 180kg
3 x 150kg
10 x 100kg

Sumo deads
8 x 60kg
3 x 100kg
3 x 130kg

Loads of hamstring stretches/rolling/mobility work

Walking lunges
40m x two 16kg kettle bells
40m, 40m x two 8kg DBs
40m, 40m x two 5kg DBs

Goblet squats
50 x 20kg kettlebell

Core stuff

At the Hotel I did some more deads ... Rally reckons my hammies are very tight so we did some mobility work and stretching with bands, rolling with his special cricket ball and some quad rolling with a BB
My form felt a lot better after all this but I was starting to get a little tired so I had a lot of pulls at 180kg and then 170kg that went nowhere
Rally joined in with the walking lunges and goblets ... my quads are toast after that

All-in-all the training took 2 hours. We had a good feed at a Sushi train restaurant afterwards. My legs are going to be dead tomorrow
Thanks for a great day Rally and thanks for all the help I hope your shoulder settles without the op

[Swuuu]

A tons of deads I like that!! Congrats on the PR man and I hope Rally's shoulder will get better soon. Sounds like a pretty cool weekend so far

[viennafat]

So did you end up doing any deadlifts?



Holy sht. That is some crazy dl work. Good on you for attempting 180 so many times. After the 2nd fail it would've ended there for me.
That's great work, Andrew.

Wtf at the gym manager? Can't one guy give another guy some pointers and form check?
You should've given Rally a pink DB to do some curls with his good arm to make it seem like he was lifting too.


PS: Was watching some footy last night (Collingwood vs Sydney) and was thinking of you and Rally the whole time.
(possible homo)

[fittofattofit]

A tons of deads I like that!! Congrats on the PR man and I hope Rally's shoulder will get better soon. Sounds like a pretty cool weekend so far

My legs are dead! I've had a good week and it was really good to meet Rally, catch up with Tim and sail with my old friends
Rally has a SLAP 2 and some RC tears on his MRI

So did you end up doing any deadlifts?



Holy sht. That is some crazy dl work. Good on you for attempting 180 so many times. After the 2nd fail it would've ended there for me.
That's great work, Andrew.

Wtf at the gym manager? Can't one guy give another guy some pointers and form check?
You should've given Rally a pink DB to do some curls with his good arm to make it seem like he was lifting too.

Rally made me do all the deads .... he was a great help to me actually. I should have got the 180 though but I pussied out and did my usual trick and didn't even give it a proper pull. I thought the gym manager was a real tool ... and he must have a female chromosome because he had to keep coming back to us and repeating himself

PS: Was watching some footy last night (Collingwood vs Sydney) and was thinking of you and Rally the whole time.
(possible homo)

Were you using your tug-toner?

How do you get to watch the Aussie Rules in Canada? And you get honorary Aussie points for calling it 'footy' It wasn't a close match but the Swans won, so Rally would have been happy. And I was happy because Port Adelaide lost (they're the cross town enemy)



I had a great night last night ... we had a meal in 'Aqua', the restaurant over the top of the public swimming pool on Sydney Harbour, next to the harbour bridge. This was the view ....


And I got p!ssed because all the ladies at my table didn't want to drink their dessert wines ('stickies' as we Aussies call them) because they were on diets .. I had 4 stickies and then 6 shots of Limoncello followed by a couple of single malts ... and that was after all the Pinot . I was pretty fcuking mellow looking out at that view

[-calvus-]

Nice dead work Andrew. Good 3 rep PR. That is fuking ridiculous that you got harassed. What the hell is this chit about "perception". Wat? So they just give every person crap that brings someone in to lift. brb cant give anyone pointers, cant tell my dad if he is lifting correctly or not, cant show my girlfriend new exercises at the gym brb, brb... I would find a new gym and do something passive aggressive like take a chit in their shower. Boating looks fun man. Cant wait to get back in the water this summer.

[viennafat]

That's an amazing view.

After all those fluids that were consumed I'm sure it looked even better.

Were you using your tug-toner?

How do you get to watch the Aussie Rules in Canada? And you get honorary Aussie points for calling it 'footy' It wasn't a close match but the Swans won, so Rally would have been happy. And I was happy because Port Adelaide lost (they're the cross town enemy)

No tug toner. Only because I had just finished a Pull session a couple hours earlier.

I have this big sports channel package on TV where I get a bunch of sports stations. One of those stations plays AFL games.
So when I have the time I watch them.

It was close for like 4 minutes and then the Swans just blew them out of the water.

[nads786]

Lol at getting drunk and being mellow while catching the view that's pretty much me when drunk haha.

[Swuuu]

Is Rally gonna need surgery?

[adamsz]

wow that gym manager sounds like a complete dick... "the perception is what matters" u wut m8. I'd tell him to plz go...

375 x 3 is pretty damn solid, GJDM

[Swuuu]

wow that gym manager sounds like a complete dick... "the perception is what matters" u wut m8. I'd tell him to plz go...

375 x 3 is pretty damn solid, GJDM

Lolll I have a gym manager story that's worse than that. Dunno if it will makes you guys feel better but ill give it a go. One of my fellow members is pretty strong so he was dropping weights on the floor (no rubber or any padding where they had the free weights at the time). So one of the employees tells him to stop dropping the weights because hell break the floor. He says what else do you want me to do when I'm using heavy weights? The employee says use lighter weights.

[adamsz]

Lolll I have a gym manager story that's worse than that. Dunno if it will makes you guys feel better but ill give it a go. One of my fellow members is pretty strong so he was dropping weights on the floor (no rubber or any padding where they had the free weights at the time). So one of the employees tells him to stop dropping the weights because hell break the floor. He says what else do you want me to do when I'm using heavy weights? The employee says use lighter weights.

[Swuuu]

Hahahaha hahahahah. Yup dude demanded and got his refund I never saw him again. I also left that gym as well.

[fittofattofit]

Nice dead work Andrew. Good 3 rep PR. That is fuking ridiculous that you got harassed. What the hell is this chit about "perception". Wat? So they just give every person crap that brings someone in to lift. brb cant give anyone pointers, cant tell my dad if he is lifting correctly or not, cant show my girlfriend new exercises at the gym brb, brb... I would find a new gym and do something passive aggressive like take a chit in their shower. Boating looks fun man. Cant wait to get back in the water this summer.

Thanks Jeff .. I know it's not much but it was good for me. Even better is that my facet joint pain is pretty good this morning so that tells me I was keeping my form fairly tight

Yeah ... 'perception' .... Rally was just watching and giving me tips and to anyone watching it was obvious that he was carrying his shoulder. The 'tool' came up to Rally and said he'd been seen 'coaching' earlier on in the week ie when he was lifting with Tim on Sunday, Monday and with me on Tuesday .... when he was walking around with a bag of frozen peas on his shoulder

And I know you posted some great pics of you kayaking last year .. I'd love to do that some time

That's an amazing view.

After all those fluids that were consumed I'm sure it looked even better.

It is an amazing place for a public pool and the view is one of the best in Sydney ... looking under the bridge towards the opera house. The food was good as well ... mind you ... food always tastes better when someone else is paying

No tug toner. Only because I had just finished a Pull session a couple hours earlier.

I have this big sports channel package on TV where I get a bunch of sports stations. One of those stations plays AFL games.
So when I have the time I watch them.

It was close for like 4 minutes and then the Swans just blew them out of the water.

You'll have to come to Australia and I'll take you to a real live footy match
I'll come to Canada and you can take me to an ice hockey game

Lol at getting drunk and being mellow while catching the view that's pretty much me when drunk haha.

I'm a happy drunk

Is Rally gonna need surgery?

He's been offered a scope and repair but he's had multiple repairs and might take a conservative approach.

wow that gym manager sounds like a complete dick... "the perception is what matters" u wut m8. I'd tell him to plz go...

375 x 3 is pretty damn solid, GJDM

Yeah a complete dick ... it was like being nagged by my wife ... he wouldn't let it rest and kept coming back for more

And thanks Zack ... I know it's not much but it was a good lift for me and I still feel pretty good today

Lolll I have a gym manager story that's worse than that. Dunno if it will makes you guys feel better but ill give it a go. One of my fellow members is pretty strong so he was dropping weights on the floor (no rubber or any padding where they had the free weights at the time). So one of the employees tells him to stop dropping the weights because hell break the floor. He says what else do you want me to do when I'm using heavy weights? The employee says use lighter weights.

Hahahaha hahahahah. Yup dude demanded and got his refund I never saw him again. I also left that gym as well.

Yeah right ... you'll break the floor ...

I don't think Rally is going to go there again
It'll be Fitness First next time!

[Swuuu]

So basically he can still train but just has to work around it?

[fittofattofit]

So basically he can still train but just has to work around it?

Hopefully Rally will post an update here, but I think it will be rehab upper body/shoulder work for a few months and I suspect restricted overhead work and light pressing

[Swuuu]

Hopefully Rally will post an update here, but I think it will be rehab upper body/shoulder work for a few months and I suspect restricted overhead work and light pressing

definitely not a good thing to hear

[fittofattofit]

definitely not a good thing to hear

No ... it's bad that it happened and shoulder issues even effect things like running, but he's resilient and smart so he'll work his way around it. We still got a good leg workout out of the lunges even though holding onto the DBs was painful enough

27th May 2013


Chesticles ... back in Adelaide

Bench Press
5 x 60kg ... 40kg dropsets
5 x 50kg ... 30kg dropsets
One minute rest
Could really feel the pecs working

Hammer grip cable pull-down to chest Tempo 5:2:5
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6, 5, 5 x 100kg (220lbs)
5 x 100kg .... 5 x 80kg .... 7 x 60kg .... 15 x 40kg drop set

'Pen'/corner presses Tempo 5:2:5
10, 10, 9, 9, 8 x 25kg (55lbs)
Middle and upper pecs

Pec deck flyes FST-7
10, 8 x 75kg (165lbs)
8, 8 x 61kg (135lbs)
10, 10, 9 x 47kg (104lbs)
30 second rest between sets
Sets 8-12 reps

'Perfect' push-ups
12, 10, 7

Stretches/rolling/bandwork

75 minutes

I arrived back in Adelaide from Sydney last night. I had a great time in Sydney ... ate and drank too much but got some good lifting in as well as a sail on the harbour as well as catching up with a lot of good people

Today was chest day ... I took the day off work so I spent a bit of time in the gym rolling and stretching and just tried to get loads of reps under the belt. I'll stick with the drop sets on the BB benching ... doing it the other day was the first time in ages I could feel my pecs working. I know it's not heavy but by doing the drop sets my right tri wasn't failing so that the chest could still get to do some work. My chest feels good at the moment, and, more importantly, my shoulders aren't aching

My legs and glutes are still trashed after that deadlift and lunges session with Rally on Saturday ... I've got my trainer session tomorrow pm so it will be interesting to see how I go cos I'm still going to have DOMS

[Swuuu]

drops and rest pauses, slow negative, contraction holds, etc definitely makes everything a lot more difficult that heavy weight isnt needed to have a great session and huge pumps . I wish Rally all the best man! And you too of course :P haha

[JRemix]

Good fast bench work+good tempo (adds to the intensity), 1 minute rest is no joke. When you're trying to gain strength, do you notice you aren't at your best unless you get that 7-8 hours of sleep?

I've done some reading and sleep debt appears to be a very real thing. I just don't know how you actually manage to get PR's (cause you do) sometimes with such little sleep! Based on me tracking when I get bad sleep, lifts always go down/or volume.

Is tomorrow deadlifts with the trainer?

[fittofattofit]

drops and rest pauses, slow negative, contraction holds, etc definitely makes everything a lot more difficult that heavy weight isnt needed to have a great session and huge pumps . I wish Rally all the best man! And you too of course :P haha

That's what I figure ... I've got to keep the intensity up while keeping the strain on the tendons down. I'm hoping to keep upping the volume for a while ... 10 x 10 x 60kg would be a great target and then slowly bumping the weights

Good fast bench work+good tempo (adds to the intensity), 1 minute rest is no joke. When you're trying to gain strength, do you notice you aren't at your best unless you get that 7-8 hours of sleep?

I've done some reading and sleep debt appears to be a very real thing. I just don't know how you actually manage to get PR's (cause you do) sometimes with such little sleep! Based on me tracking when I get bad sleep, lifts always go down/or volume.

Is tomorrow deadlifts with the trainer?

Yeah ... I'm always best after a good sleep and once I get 7 hours I'm usually OK
I accumulate a sleep deficit during the week but try to get at least 7 hours over the weekend .... that's usually enough for me to feel recovered
Tomorrw is deads with the trainer, so only 3 days between sessions .... it'll be 'interesting'

[Swuuu]

I like your style! Try doing contraction holds. For example holding a bicep curl in the contraction position for as long as possible for each rep then do the negative as slow as possible and repeat! burnssssssssssssssss.

[rallyum]

[center]25th May 2013

Virgin Active, Sydney

Shortchanged yourself a few reps and sets, 170 was clean as hell too. Was actually quite interesting watching you, cute butt but also everytime i asked how you felt, you'd answer negatively yet form was on point so massive disconnect. Only time it got dangerous was when i switched you to DE/ME/DE/ME cos you were really falling into bad habits with the 140/50/60 so plan became heavy ME, drop down to recover and get speed and technique firing into another ME. Mucked up in that i should've made you deficit as the DE to force hips down, chest up.

PS: Was watching some footy last night (Collingwood vs Sydney) and was thinking of you and Rally the whole time.
(possible homo)

You make me feel beautiful

I had a great night last night ... we had a meal in 'Aqua', the restaurant over the top of the public swimming pool on Sydney Harbour, next to the harbour bridge. This was the view ....

Milsons Point! We should train there next time!!

Thanks Jeff .. I know it's not much but it was good for me. Even better is that my facet joint pain is pretty good this morning so that tells me I was keeping my form fairly tight

See, you're just too angsty teen about your deads :/

Yeah a complete dick ... it was like being nagged by my wife ... he wouldn't let it rest and kept coming back for more

Nah cos he was pretty intimidated by us - SAS trainer would've marched us out, wife would've stood there nagging. This guy was all appeasement and apologies and reason why he kept coming back cos he kept getting flustered - his hands were actually trembling talking to us the first time, and why he came from the side instead of directly. Was prob your scars

I wish Rally all the best man! And you too of course :P haha

Thanks man, and everyone else for the well wishes. Shoulder's doing good and as Fit can attest to, i was more worried about getting in trouble at home than it actually hurting, being injured etc. Was actually gonna go do some MMA today and practice defending myself gimpy, but my legs still hurt


Hey Andrew, was great meeting and training with you mate, and talking life and politics after. I'll do a write up of your form later, eating subway atm lol and just general one handed.

[Swuuu]

let us know how the rehab/recovery goes man! I guess it cant be too bad if your were going to do MMA training haha :P. Also that is a great view indeed! I want to go to sydney one day.

[rallyum]

let us know how the rehab/recovery goes man! I guess it cant be too bad if your were going to do MMA training haha :P. Also that is a great view indeed! I want to go to sydney one day.

Lol is actually me hedging my bets - am supposed to decide if i want surgery tomorrow so wanted to see how the shoulder felt (if i need to) and if i get injured, well he'll fix . Now have to decide by 9pm tonight for the fast. Decisions, decisions :/

[Swuuu]

Lol is actually me hedging my bets - am supposed to decide if i want surgery tomorrow so wanted to see how the shoulder felt (if i need to) and if i get injured, well he'll fix . Now have to decide by 9pm tonight for the fast. Decisions, decisions :/

how functional is it the way it is now? I know a few people who undergone shoulder surgery. I hear if its fairly functional it will eventually heal on its own you will just be a little limited in what you can do. But also if you get surgery you pretty much cant do jack for six weeks. You arent even supposed to train with the other arm because that will still affect the injured arm.

[fittofattofit]

I like your style! Try doing contraction holds. For example holding a bicep curl in the contraction position for as long as possible for each rep then do the negative as slow as possible and repeat! burnssssssssssssssss.

I'll do arms on Wednesday so I'll do that

Shortchanged yourself a few reps and sets, 170 was clean as hell too. Was actually quite interesting watching you, cute butt but also everytime i asked how you felt, you'd answer negatively yet form was on point so massive disconnect. Only time it got dangerous was when i switched you to DE/ME/DE/ME cos you were really falling into bad habits with the 140/50/60 so plan became heavy ME, drop down to recover and get speed and technique firing into another ME. Mucked up in that i should've made you deficit as the DE to force hips down, chest up.

I figured there were a few more sets in there .... and a lot more failed attempts at 180
I can lift as strongly with a deficit deadlift as I can with a regular dead ... I suppose that means if I can stop sticking my arse in the air when I know it's a heavy lift I might get that 180

Milsons Point! We should train there next time!!

You've got a deal .... I saw that there was a gym underneath the restaurant. That would be an übercool place to train

See, you're just too angsty teen about your deads :/

And my back still feels good ... once I got started I wasn't aware of the facet joint.
My legs are a different story - they're still feeling swole and my butt feels like Amanda Vanstone was jumping on it

Nah cos he was pretty intimidated by us - SAS trainer would've marched us out, wife would've stood there nagging. This guy was all appeasement and apologies and reason why he kept coming back cos he kept getting flustered - his hands were actually trembling talking to us the first time, and why he came from the side instead of directly. Was prob your scars

Yeah ... my scars are badass ... it was from fending off those guys with knives in the prison shower

Thanks man, and everyone else for the well wishes. Shoulder's doing good and as Fit can attest to, i was more worried about getting in trouble at home than it actually hurting, being injured etc. Was actually gonna go do some MMA today and practice defending myself gimpy, but my legs still hurt

Hey Andrew, was great meeting and training with you mate, and talking life and politics after. I'll do a write up of your form later, eating subway atm lol and just general one handed.

Same Rally ... great meeting you, even if you ended up being my unpaid PT
I've just had a meal at the 'Star of Siam' with the boss lady ... Massaman beef curry and a beer (sh!ts on Subway sunshine ..)
Are you getting the chance to catch Tim tonight or do domestic duties call?

[fittofattofit]

Lol is actually me hedging my bets - am supposed to decide if i want surgery tomorrow so wanted to see how the shoulder felt (if i need to) and if i get injured, well he'll fix . Now have to decide by 9pm tonight for the fast. Decisions, decisions :/

So does that mean you were going to get into the ring with someone, throw or get thrown, and if your arm stays intact you won't get the operation


As much as I'd love you to help some poor Sydney anaesthetist keep his kids at school, I hope you can get by without an op

[Swuuu]

let me know if that makes you wanna cry :P haha.