Recovery after major shoulder repair

[pastorpritch]

NICE WORK bud

I've never done prowlers and we don't have a set up for it, but it looks pretty grueling

hope the big feed is all you expect it to be

[Raigs]

Pretty darn good squatting all those reps and some heavy weight! These squats should help with the DLs. Nice assitance work the prowlers and RDLs must have some growth going on

[RyouBakua]

New page

Friday 6th September 2013

166lbs

Squats with the PT

OHP Squats
Deep. 1 second pause. Explode up
10, 10 x bar
second set started to feel good

Squats
Deep. Rebound out of the hole
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5, 5, 5 x 122kg (270lbs)
12 x 90kg (198lbs)
Felt good and strong on the squats
Could have got 15 reps out of the 90kg

Deficit RDLs
4" deficit, DOH grip
1 second up; 2 second pause; 3 second negative
8 x 60kg (132lbs)
5, 5 x 110kg (242lbs)
Superset with
GHRs
10, 10, 10

BSSs
10, 10, 10 each leg x two 40lb DBs
Superset with
Swiss ball jacknives
10, 10, 10

Power Sled Prowlers - low bar push
50kg Sled + 80kg = 130kg x 40, 40metres
Superset with
Power Sled Squat and rows
50kg Sled + 80kg = 130kg x 40, 40metres

Thoracic rotations/hamstring stretches

60 minutes



The session:

OH squats
2 second pause at the bottom. Keeping weight back through the heels. This gave me a chance to get in the groove so that my knee felt comfortable

Squats
60kg x 5 ... easy
90kg x 5 ... easy
122kg x 5, 5, 5 ... felt good.
Solid through the heels. Let my knees track outside my feet and this felt much more comfortable on my knees
90kg x 12 ... these felt light.
I felt that I was going as deep as possible for me and felt strong. The trainer said all the reps were very good.
I wasn't close to failing so I could have got 15+ reps

Deficit RDLs/GHR superset
DOH off two oly plates (4" deficit). The hardest part for me was keeping the grip for the 5th rep at 110kg. I've got to work on my grip strength
By the time I'd done the last set of GHRs I could feel my lower back barking

Prowlers
The low bar push is from the forefoot so the calves and quads are more involved
The squat and row involves tensioning the hammies and glutes and exploding up and rowing the prowler backwards
I was fcuked after these

Twas a good session:
1. My right knee is feeling much better. The pre-patellar pain is definitely a tracking issue and if I let my knee track outside my feet it's fine
2. The squats at 122kg felt good. Got 3 good sets of 5
3. Was really happy with the 90kg x 12 reps.
4. RDLs felt good .. my hip mobility is much improved and my facet joint didn't cause any problems
5. Love the prowler work and felt absolutely fcuked after

Looking forward to a big feed tonight!

next page

squats RDLs and prowlers were great

(lots of people doing prowlers lately)





but it all makes sense now

[Swuuu]

Thanks Swuuu! I reckon I was probably about 155-160, so lighter than I am now. I've got pics going back for over 30 years so one of these days I'll get around to posting them as a series just for the hell of it

I thought so . Wouldnt be fit like without the pause squats . You should try wall sits again when your knee feels better!

[fittofattofit]

NICE WORK bud

I've never done prowlers and we don't have a set up for it, but it looks pretty grueling

hope the big feed is all you expect it to be

Thanks Pritch! The prowlers are a great way for me to finish a workout ... it's totally anaerobic for me and leaves me gasping for breath. When i leave my legs are always jelly
I had a good roast chicken and potato dinner and I'm planning on a few good feeds over the weekend. No beer though because I'm on-call for the next 48 hours

Pretty darn good squatting all those reps and some heavy weight! These squats should help with the DLs. Nice assitance work the prowlers and RDLs must have some growth going on

Thanks Raigs .. the squats are feeling a lot better and I'm getting comfortable with the heavier weights. I'd like the knee to feel 100% before I go for the 3pps again but it doesn't seem so scary any more

next page

squats RDLs and prowlers were great

(lots of people doing prowlers lately)





but it all makes sense now

Thanks for the bump Ryou!
Are you using prowlers in your gym?
And LOL at the buff roo .. he needs to work on his calves though

I thought so : p. Wouldnt be fit like without the pause squats . You should try wall sits again when your knee feels better!

Yeah ... they'd be a good for the quad strength and help with that patellar tracking

Saturday 7th September 2013

Federal election day in Australia

165lbs

Back

Yates Rows
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
10 x 110kg (42lbs)
8, 8, 8, 8, 8 x 120kg (264lbs)
16, 14 x 100kg (220lbs)
Keeping strict. Great pump through the lats

Pendlay Rows
8, 8, 8, 10, 10 x 90kg (198lbs)
Power up; hold; slow down
Feeling really good on these

seated low cable rows
Tempo 3:1:3
8, 8, 8, 8 x 100kg (220lbs)
8 x 100kg .... 8 x 80kg .... 8 x 60kg drop set
Lats, tris, rhomboids

Reverse pec deck rear delt flyes
FST-7
7 sets x 8-12 reps x 30 second rest

band pull-aparts

80 minutes

I had a good sleep last night after a good feed so I felt really good for the gym. Yates were very strict to 110kg and a little looser for 120kg but are feeling very good at the moment. The 16 and 14 rep sets gave a huge pump to the lats. Pendlays are feeling great. I'm avoiding the temptation to bump the weight so that I concentrate on form, especially getting a squeeze at the top after powering from the floor.
It was a good session and my back is feeling swole now

It's voting day here in Aus. There's not a great choice TBH but it's compulsory to vote so I'll be heading off shortly to join the queues. There's usually a sausage sizzle on at the local school though so it's not all bad

[fittofattofit]

Sunday 8th September 2013

166lbs

Chesticles

Wide grip pull-ups
Slow. Dead hang to chin over bar. 10 mins
12, 8, 8, 7, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 90 reps in 10 minutes

Incline Smith presses
12, 12 x 15kg/33lbs per side
10, 10, 10 x 20kg/44lbs per side
Slow. Full range

Flat Smith presses
10, 10, 10, 10, 10 x 20kg/44lbs per side
Slow. Full range

Pec deck flyes
8, 8 x 89kg
8, 8 x 82kg
8, 8 x 75kg
12 x 61kg
15 x 47kg

Standing cable chest presses
10, 10, 10, 10, 10 x 80lbs each side

'Perfect' push-ups ... feet on bench
12, 12, 10, 8, 8 50 reps
Slow. Full range

Wide grip pull-ups
10 reps to make 100 total

80 minutes

Gave my Sunday HIIT cycling another miss to rest my right knee
Started with the 10 minute pull-up challenge and got 90 reps. I was surprised that I was able to keep up the 5 rep sets right to the end. All the reps were from dead hang to chin over bar. It's hard mentally to grab that bar again after each 30 seconds but it's a great exercise and my shoulders felt superswole afterwards. Chest was all concentrating on activating the pecs through the full range of movement, nothing heavy but the pecs got worked. Finishing up with the push-ups with my feet elevated had me faceplant during the last set

Election is over and the result is as predicted, and now, more importantly, it's time for the footy finals
Collingwood got eliminated (I hate Eddie) and today it's time for Carlton to go (I hate Mick Malthouse)
Hope everyone's having a good weekend

[Swuuu]

Yeah ... they'd be a good for the quad strength and help with that patellar tracking

do extensions help with your knee? Nice chest and back work man with all those slow reps

[fittofattofit]

do extensions help with your knee? Nice chest and back work man with all those slow reps

They do ... provided I go slow and just focus on squeezing out the movement. I've been managing to really hit the VMOs as well. I was going to do some today but I've still got good quad DOMS fro the squatting and tomorrow is deadlift day with the trainer so I want my legs rested. I'm hoping for a good session tomorrow
Yeah, the back day felt good --- I've got good lat DOMS as well ... the more pain the better

[Swuuu]

They do ... provided I go slow and just focus on squeezing out the movement. I've been managing to really hit the VMOs as well. I was going to do some today but I've still got good quad DOMS fro the squatting and tomorrow is deadlift day with the trainer so I want my legs rested. I'm hoping for a good session tomorrow
Yeah, the back day felt good --- I've got good lat DOMS as well ... the more pain the better

hahaha good idea. Go get them deadlifts!!

I agree about the DOMS

[Raigs]

90 pull-ups in 10 minutes is amazing. You do not play around. Then to go and hit all of that chest work you did great.

[fittofattofit]

hahaha good idea. Go get them deadlifts!!

I agree about the DOMS

Yeah .... deads tomorrow. Just got to turn off the mind and 'grip and rip' .... sounds so easy

90 pull-ups in 10 minutes is amazing. You do not play around. Then to go and hit all of that chest work you did great.

The pull-ups were hard work .. I was doing 5 reps, resting 30 secs, then grabbing the bar for another 5 reps. When I'd done the 10 minutes I felt knackered. At least my chest work isn't heavy although I still managed to build up a sweat

[viennafat]

Strong back session (I always mire your rows) and then follow it up with a 90 rep pull up in 10 minutes performance. (and you got DL's tomorrow)
And you worked the chest nicely, too.
Very impressive work, Andrew.
Kill those deads tomorrow!


I like how footy finals take priority over elections.

[fittofattofit]

Strong back session (I always mire your rows) and then follow it up with a 90 rep pull up in 10 minutes performance. (and you got DL's tomorrow)
And you worked the chest nicely, too.
Very impressive work, Andrew.
Kill those deads tomorrow!


I like how footy finals take priority over elections.

Thanks Tom! Deads went OK ... I was feeling much better about them although I should've got a 172kg dead today. Still it's on the way back up!
And Footy always takes precedence over elections

Monday 9th September 2013

165lbs

Deadlifts with the PT

Thoracic/hip rotations and stretches

Deadlifts
5 x 70kg (115lbs)
5 x 102kg (180lbs)
5 x 122kg (247lbs)
1 x 152kg (290lbs)
1 x 157kg (345lbs)
1 x 167kg (368lbs)
F, F, F x 172kg
Full reset each rep

Deficit deadlifts
4" deficit @ 85% of max
3, 3, 3 x 142kg (313lbs)

Superset
Pendlay rows Tempo 1:2:3
8, 8, 8 x 70kg (154lbs)
With Kettle bell swings
10, 10, 10 x 32kg (71lbs)

Superset
Ring pull-ups
6, 6, 6
with Prowler squat and reverse fly pulls
50kg Sled + 40kg = 90kg x 40, 40, 40metres

Superset
ring reverse rows -- feet on 18" box
10, 10, 10
with 'supermans'
30 sec, 30 sec, 45 sec each

Lat stretches/hamstring stretches

60 minutes

The session:

The deadlifts
167kg/368lbs .... form was good and it felt pretty easy
172kg/379lbs .... spent too long tensing at the bar. Got the first attempt off the ground but bailed before driving up with my legs
I should've got it but just thought about it for too long. Starting to feel good about the deads again though

Deficit deads
142kg/313lbs x 3 x 3
Standing on two oly plates with a 4"deficit. These were at 85% of the 1RM for the day and they felt good

Pendlays supersetted with the KB swings
Tempo with the pendlays was explode up; 2 sec pause; 3 sec negative
KB swings are to get that hip drive happening

Ring pull-ups supersetted with the Prowler squat and reverse fly pulls
Ring pull-ups are all dead hang to level with chest. I'm getting pretty good at theses
The prowler exercise was facing the prowler with straps, squatting down and on the drive up explosively reverse fly to pull the sled towards you
This combo really fried the lats

The good
The deads are starting to feel good again even though I'm bailing when it gets heavy
My back felt good ... the facet joint was creaky this morning because I spent yesterday afternoon standing around at the 'show' ... our State Fair for my US brethren, but no problem with the deads
Lats got a good workout with the ring pull-ups and the prowler reverse rows

The bad
I left the gym, drove parked to get a coffee and reversed my car into the car behind me. No damage done. The guy got out and abused me, then when he was done, I went to drive off but had the car in reverse and went straight back into him again. Once again, no damage done but needless to say he was a bit more aggravated this time I felt like a fcuking idiot ... it's the type of thing my wife would do. I haven't decided wheteher to tell her or not

[Swuuu]

Yeah .... deads tomorrow. Just got to turn off the mind and 'grip and rip' .... sounds so easy

It is easy if you stop thinking so much . looked like you are a little happier about this last session. Seemed liked you were strong and effective to me.

Those tempos have to be really tough!

Glad to hear the cars and everyone is ok. i thought you rammed him the second time purposely and found it pretty funny. I'm sorry for laughing at that one haha.

[Raigs]

372 attempts we need some videos. At least you know you can pull it now I mean you got it off the ground.

seems like you are getting closer to ripping and gripping it.

Are you eating enough :P

[fittofattofit]

It is easy if you stop thinking so much . looked like you are a little happier about this last session. Seemed liked you were strong and effective to me.

I was much happier with this session and the 167 felt pretty easy. I'd rather work at adding reps at submaximal weights than going for maxes anyway

Those tempos have to be really tough!

The tempo on the Pendlays was tough .. he was counting for me and I'd swear his 3 second neg was at least 5 I could really feel that lats afterwards though

Glad to hear the cars and everyone is ok. i thought you rammed him the second time purposely and found it pretty funny. I'm sorry for laughing at that one haha.

He thought it as well ... when I think about it now it was pretty funny

372 attempts we need some videos. At least you know you can pull it now I mean you got it off the ground.

seems like you are getting closer to ripping and gripping it.

Are you eating enough :P

Well the trainer is away on holidays next week so I'll lift in my own gym next week and I'll try to get a few form vids then. If they look really bad I won't post them though

[scoveg13]

172kg/379lbs .... spent too long tensing at the bar. Got the first attempt off the ground but bailed before driving up with my legs
I should've got it but just thought about it for too long. Starting to feel good about the deads again though

In times like this it's better to just grip it and rip it, despite how cliched that saying is. I tend to have the exact same problem where you get psyched out in front of the bar. Regardless solid deadlifts and deficit deadlifts! When do you attempt 127kg on deads again?

[fittofattofit]

In times like this it's better to just grip it and rip it, despite how cliched that saying is. I tend to have the exact same problem where you get psyched out in front of the bar. Regardless solid deadlifts and deficit deadlifts! When do you attempt 127kg on deads again?

When I think too long about the lift itself I seem to waste all the tension setting and re-setting before I try to pull. 'Grip and rip' is what I have to do.
I'll deadlift again next Tuesday (without the trainer this time) and depending how I go I'll try for the 172kg again then

[moshvr]

Great stuff with the deadlifts there Andrew! Glad to see some big numbers going up again!

[nads786]

Have you considered doing more volume work for your dead lifts? Something with lower intensity may help break thru and allow you to hit another pr and get you comfortable with the movement

Loling hard at your car story how did he not kill you for hitting him twice ?

[Clabuilder91]

Nice to see you're still going strong! You'll smoke that DL in no time

[GinjaNinja85]

Good to see you're still killing it Andrew. It's soul destroying failing 3 max attempts in a row though. Talk about not giving up lol. Soon buddy, soon.

[Sinaku5]

I left the gym, drove parked to get a coffee and reversed my car into the car behind me. No damage done. The guy got out and abused me, then when he was done, I went to drive off but had the car in reverse and went straight back into him again. Once again, no damage done but needless to say he was a bit more aggravated this time I felt like a fcuking idiot ... it's the type of thing my wife would do. I haven't decided wheteher to tell her or not
[/center]

You think thats bad? - Some imbecile literally rammed into my girlfriends car repeatedly from the back on the free way because she was "going too slow"...she was going 5 over the speed limit. Then the guy drove off and tried to get away. Lol, I was in the car so I forced her to follow the guy. Eventually he got out of the car, the cops came, and he literally told them he hit her car cuz she was going too slow for his liking...

I'm in the process of finding a lawyer to sue him.

Anyway, enough of my rant, its AWESOME that deads are starting to feel lighter!

Keep up the great work!

[fittofattofit]

Great stuff with the deadlifts there Andrew! Glad to see some big numbers going up again!

Thanks Michael ... slowly edging back to that 4pps

Have you considered doing more volume work for your dead lifts? Something with lower intensity may help break thru and allow you to hit another pr and get you comfortable with the movement

Yeah ... I want to get back to doing more volume for deads. I was doing a lot more volume last year but with my form going to sh!te that fell away. I'll probably do a volume dead session with some heavier rackpulls this weekend and do some more deads again next Tuesday when I can spend a bit of time between sets

Loling hard at your car story how did he not kill you for hitting him twice ?

He did grab my car keys from the ignition and throw them onto the sidewalk

Nice to see you're still going strong! You'll smoke that DL in no time

Thanks, and thanks for dropping by

Good to see you're still killing it Andrew. It's soul destroying failing 3 max attempts in a row though. Talk about not giving up lol. Soon buddy, soon.

Thanks! I should have just left it after the second attempt but I was happy with the deficit deads afterwards
4pps soon

You think thats bad? - Some imbecile literally rammed into my girlfriends car repeatedly from the back on the free way because she was "going too slow"...she was going 5 over the speed limit. Then the guy drove off and tried to get away. Lol, I was in the car so I forced her to follow the guy. Eventually he got out of the car, the cops came, and he literally told them he hit her car cuz she was going too slow for his liking...

I'm in the process of finding a lawyer to sue him.

Anyway, enough of my rant, its AWESOME that deads are starting to feel lighter!

Keep up the great work!

Scary story! She must have been so frightened.

And thanks ... I've still got a way to go but I'm feeling much better about my deads now

Tuesday 9th September 2013

166.5lbs

Arms

Superset
OH triceps rope extensions Tempo 3:2:3
12, 12, 10 x 110lbs
12, 12 x 100lbs
with rope chest pulls Tempo 3:2:3
20, 20, 20, 20, 20 x 80lbs

Standing Rope biceps curls Tempo 3:2:3
12, 12, 10, 10, 10 x 100lbs

Standing one-arm cable triceps extension
12, 12, 12, 12, 12 x 40lbs each arm
UH grip. Outer head of triceps

Standing one-arm cable biceps curl
12, 12, 12, 12, 12 x 40lbs each arm
Elbows locked. Full range. Slow

Triceps dips Tempo 3:2:3
10, 10, 8, 8, 8, 8 x BW

EZ bar curls Tempo 1:2:10
5, 5, 5, 3, 3 x 30kg (66lbs)
Strict; squeeze at the top; 10 sec neg

50 minutes

Did arms today ... I had 50 minutes so I tried to make sure it counted by doing some supersets and keeping the rest times short and working for TUT. I started with the rope extensions and supersetted them with the standing chest pulls --- like face pulls but pulling towards nipple height and really squeeezing the scaps together. Damn my rear delts and tris were on fire
Dips are feeling much better and I'm now getting to parallel, pausing and then slowly pressing up. The 10 sec negs on the EZ bar were brutal ... could only get three reps the last few sets. Really got a great pump out of today's session

[rallyum]

The worst thing for me was doing outpatients ... one of the good things about my job is that I don't have to talk too long to patients, and if I don't like them I can terminate the convo quickly . When I was in a sling I had to do an outpatient clinic ... talking to patients: fcuk that for a jk! I prefer to stir the surgeons and chat to the nurses
I was out of the OT for 6 weeks each time ... left shoulder was worse ... no strength to intubate

Oh noez, have to step down from your ivory tower!!1!1

Pretty cool you had workable function after 6 weeks, i don't even drive (i.e. ride my motorbike) until the 3 month mark

How's your training going? Back to the squats and deads yet? And you must be shredded to pieces if you're at 68kg now!

Lol i wish, just trying to get back to my normal 72. Feeling strong though, but still a bit mentally scarred

Gonna be an interesting 3 years, devo the Shooters Party didn't get in

I left the gym, drove parked to get a coffee and reversed my car into the car behind me. No damage done. The guy got out and abused me, then when he was done, I went to drive off but had the car in reverse and went straight back into him again. Once again, no damage done but needless to say he was a bit more aggravated this time I felt like a fcuking idiot ... it's the type of thing my wife would do. I haven't decided wheteher to tell her or not

BAHAHAHAHAHAHAHAHAHA old people are so dangerous on the roads

[Swuuu]

I was much happier with this session and the 167 felt pretty easy. I'd rather work at adding reps at submaximal weights than going for maxes anyway

Seemed like it was . Good idea man unless you are trying to train more powerlifting/strongman style.

The tempo on the Pendlays was tough .. he was counting for me and I'd swear his 3 second neg was at least 5 I could really feel that lats afterwards though

Yea I think negatives are definitely the more brutal part of the rep if performed effectively. Any bodyparts you like doing those more for? I see you did some more of those for arms

He thought it as well ... when I think about it now it was pretty funny

lol yea. At least everyone and everything is ok though.

[viennafat]

Great DL session, Andrew!
Nice work with the 167 and I think that 172 will come very soon I suspect.
You're doing great with the deads. Really nice deficit deads, too.

Good thing there was no damage with that little automobile incident you had.
You really are too young to be having those type of experiences.

BAHAHAHAHAHAHAHAHAHA old people are so dangerous on the roads

[fittofattofit]

Oh noez, have to step down from your ivory tower!!1!1

I may have to talk to them but at least I can wear gloves so I don't have to touch them

Pretty cool you had workable function after 6 weeks, i don't even drive (i.e. ride my motorbike) until the 3 month mark

Lol i wish, just trying to get back to my normal 72. Feeling strong though, but still a bit mentally scarred

That 3 months must be up about now so you must be back on your bike. Too mentally scarred to squat I suppose
I can't believe that you weren't at least 80 in Sydney. It's good that you're back training .. saw the pic of the kick boxing: mirin' that hip flexibility --- my testicles would have cleaved apart if I did that
Too mentally scarred to squat I suppose

Gonna be an interesting 3 years, devo the Shooters Party didn't get in : (

I hate Julie Bishop and her pearls.
I hate Mick Malthouse.
I hate Eddie Maguire.
One down, two to go. Go the Swannies ... that's two down. As for Julie ... maybe she'll choke on her smirk

BAHAHAHAHAHAHAHAHAHA old people are so dangerous on the roads

I was distracted because my inco pads were getting damp

Yea I think negatives are definitely the more brutal part of the rep if performed effectively. Any bodyparts you like doing those more for? I see you did some more of those for arms

I really like the slow negs for curls, pendlays and RDLs where you really have to resist gravity as you lower the weight. Those 10 sec negs on the curls had me puffing .. I had to tense my whole body to fight to keep the bar from dropping

lol yea. At least everyone and everything is ok though.

The only damage was to my pride

[fittofattofit]

Great DL session, Andrew!
Nice work with the 167 and I think that 172 will come very soon I suspect.
You're doing great with the deads. Really nice deficit deads, too.

Good thing there was no damage with that little automobile incident you had.
You really are too young to be having those type of experiences.

Thanks Tom ... TBH the first time I bumped him I was expecting to touch park ... I didn't realise that that fcuker was in his car ... damn those darkened windscreens

I made the mistake of laughing to myself last night as I was typing .. 16 yo asked what was so funny and I told her. 16yo told mummy .... I won't live this down

[fittofattofit]

Wednesday 11th September 2013

167lbs

Chesticles

Incline Smith presses
10, 10, 10, 10, 10 x 20kg/44lbs per side
Slow. Full range

Flat Smith presses
10, 10, 10, 10, 10 x 20kg/44lbs per side
Slow. Full range

Pec deck flyes Tempo 3:2:3
8 x 96kg (211lbs)
8, 8, 8, 8 x 89kg (196lbs)
8 x 89kg ... 6 x 75kg ... 6 x 61kg ... 6 x 47kg ... 10 x 33kg dropset

Hammer grip cable pull down to chest Tempo 3:2:3
8, 8, 6, 6, 6 x 200lbs
6 x 200lbs ... 6 x 160lbs ... 6 x 120lbs drop set

'Perfect' push-ups ... feet on bench
12, 12, 10, 10, 10
Slow. Could really feel these

50 minutes

Short session today and trying to hit chest again ahead of the squats session tomorrow. Same deal: going slow, trying to go full range and make sure the scaps are mobile, short rest times and really focussing on keeping the pecs under tension.

Tomorrow will be a big day for me: rehab session in the morning and then skwatties with the trainer in the afternoon