Recovery after major shoulder repair

[JRemix]

Great tempo/weight for the curls, do you find pausing at the top and having a slow negative helps with bicep growth?

[fittofattofit]

Wednesday bumped:

19th June 2013

166lbs

Arms

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

Band pull-aparts - in between

OH triceps rope extensions
12, 10, 10, 10, 10 x 100lbs
Great burn in the tris

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

UH close grip pull-downs
6, 6, 6, 6 x 200lbs
6 x 200lbs ... 6 x 150lbs ... 6 x 100lbs drop set
Bis and serratus

Standing Triceps rope push-downs
8 x 160lbs .... 8 x 120lbs .... 8 x 80lbs ..... 20 x 40lbs drop set
8 x 160lbs .... 6 x 120lbs .... 6 x 80lbs ..... 15 x 40lbs drop set
6 x 160lbs .... 6 x 120lbs .... 8 x 80lbs ..... 15 x 40lbs drop set

BB curls Wide grip. Slow
50 reps total x bar
Bis burning

60 minutes

It felt like a good session today ... tris and biceps feeling swole and tense and pecs still with good DOMS from yesterday
My cals are down to around 1500 the last few days and I'm looking leaner but the scale hasn't shifted yet ... maybe there'll be a whoosh coming soon.
Tomorrow is deadlift day ... I'm already getting anxious

Happy belated, Andrew! I lol'ed hard at "deep and meaningful conversations at 2am."

Strong RDLs! Those curls are really heavy too for the form and tempo...must have been swollen after that.

But holy shizz at 1,500 calories! That's concentration camp status. I don't know how you do it!

Thanks for dropping by Nate .. yeah ... I missed my wife but at least I was getting really good sleeps and got to watch a few good movies
I'll be spending a bit more focus on the RDLs as a strength exercise and try to bump those numbers

Bis and Tris, dat pump!

Great session sir. 1500 a day, a feel I am familiar with.

Welcome to this log Sean ...first time visit I thing .... I've been inspired by the volume that you can get through on every session so it's spurred me on to do more work when I can. I'm still way behind the behemoth volumes and weights that you shift but just forcing that volume has paid off in extra mass and definition already. Yeah 1500 per day is tight .... and I can't help myself cheating

Great tempo/weight for the curls, do you find pausing at the top and having a slow negative helps with bicep growth?

Yes! I generally try to count 5 on the way up, squeeze tight for two seconds and then do a 5 second negative. A few reps like that and your bicpes are burning. You can make it harder by using fat gripz as well

[RyouBakua]

STOP GETTING ANXIOUS!

YOU GOT DISSSSS!


good arms day i like the 50 rep burnout

[Swuuu]

Great chest session, doc!
You really hammered the chest.
Nice work. I'm mirin that weight on the HS press. Pec deck was great, too.



Time does flye.
Next thing you know you'll be at one of your daughters' wedding.
Hopefully that wont be for a while though.



Now that is great news.




I definitely agree with this.
Anytime I go down the road of "explosive", it never feels right.
Control is key in injury prevention.

Yea I dunno how Branch does it! Granted it works for him but watching him train hurts me lol

Thanks Scott! You will! I was lifting at your age but I knew sh!t compared to what I know about lifting now. You've got really strong lifts with the same frame as me and you've got years ahead to refine your lifting and your physique. You'll be an animal at 52


I'm trying to get away from 'explosive' and move more toward 'controlled' and 'powerful'
And I'll definitely finish the nougat ... I can rationalise eating it because it's highish protein

You are also the king of slow negatives Fit I like it. As usual killer arm training with those slow tempos I can feel the burn just reading what you did

[fittofattofit]

STOP GETTING ANXIOUS!

YOU GOT DISSSSS!

Thanks Ryou ... I wish I had .... it's my head and I just don't know what to do about it. Bailed at 160kg ... wouldn't even pull

good arms day i like the 50 rep burnout

I made sure that that 50 rep burnout was painful .. I've still got DOMS in the arms today so I'm really going to focus on making the curls burn from now on!

You are also the king of slow negatives Fit I like it. As usual killer arm training with those slow tempos I can feel the burn just reading what you did

Thanks Swuuu

Thursday 20th June 2013

166lbs

Deadlifts and Squats with the PT

Ergo rowing
warm up

Thoracic/hip rotations and stretches

Deadlifts
10 x 70kg (154lbs)
8 x 110kg (242lbs)
6 x 130kg (286lbs)
3 x 150kg (330lbs)
F, F, F @ 160kg
Form felt good. Lift felt heavy at 150kg
Just didn't even pull at 160kg headfuk

Squats
10 x 60kg (132lbs)
8 x 90kg (198lbs)
3, 3, 3 x 120kg (264lbs)
All deep. Rebound out of the hole. Felt good

Superset 45 second rest between sets
Step-ups to 18" box
6, 6, 6 each leg x 60kg BB
GHRs
10, 10, 10

Thoracic rotations/hamstring stretches

60 minutes


The session:

Deadlifts
I'm a real let down for my trainer on the deads .. I don't know what it is but my head just stops me pulling at a certain weight. The first time I met him last year I pulled 170kg easily and now I can't even pull a 160kg ... my head just won't let me
The form was very good on all of the lifts including 150kg .. bump the weight, strained at the bar and then did nothing
My facet joint was feeling good, my lower back was tired but not painful. No excuses .... I've just lost my nerve

Squats
Squats felt good ... 120kg felt heavy across my shoulders but once I squatted the lifts felt good. The plan here will be to work at 120kg and try to consolidate that for working sets.
At least I can see prospects for bumping my squats

Step-up and GHR supersets
Felt pretty easy for me

Overall this was the softest session I've had with this trainer ... I know that I'm disappointing him and that he's at a loss with what to do because the problem is happening in my head. Enough whingeing ... I'll try to make recompense tomorrow

I had my rehab session earlier. Got some kinetic tape applied and it did seem to give me enough cues so that my lower back stayed pain free



I got a 60 minute massage after it all so life still isn't that bad. I'll just have to put in some good work tomorrow

[fittofattofit]

Yeah just great, when i finally decide to travel for fun, dollar drops and everything's more expensive. When i have to travel for work, dollar's high and i can't spend all my budget to avoid efficiency dividends. Why does God hate me?

God does that to us

Does he hate your deads too, or was today a good day?

God hates my deads

[rallyum]

God does that to us



God hates my deads

LMFAO. Dude what's up with your deads man, why the blank? Fear of injury, failure, self sabotage? Seems like everytime you hit a milestone, you regress :/

Where did my post go?

[fittofattofit]

LMFAO. Dude what's up with your deads man, why the blank? Fear of injury, failure, self sabotage? Seems like everytime you hit a milestone, you regress :/

Yeah .... it's all in my head. The 150kg felt good ... kept the head up, felt the tension through the whole PC, drove through the heels and my lower back felt good. Bumped to 160kg and I started feeling anxious ... set-up and then just hung suspended for maybe 30 seconds then abandoned it. When I tensed at the 160kg bar I just lost all that tension through the PC and could feel the lower back straining.

I had a further good discussion with the 'SF' trainer today .. I didn't really write it up but we looked at my deadlift again this morning and he was really happy this morning ... only 70kgs for reps. I'd spent yesterday in OT until 11pm so I was on my feet for 15hours. My low back was very tired. I was talking about whether my lower back was a weak link and whether I should do more RDLs etc. He got me prone on a bench and assessed how well my spinal erectors, lumbar-spinal fascia, glutes and hammies were firing in order during a leg extension. He was happy with that and with the mass of my spinal erectors, but said that he thinks my low back gets tired because the Spinal erectors are overactivate during my working day. That's when he put on the kinetic tape to give me a cutaneous cue to my lower back position

I'm actually thinking of doing some deads tomorrow morning when I get into the gym on my own

Where did my post go?

I saw it! It's gone into the ether .......... spooky

[rallyum]

Hmm, trying adding 2.5kgs to everything then. 62.5 --> 152.5, 65 --> 155 etc.

Gives you a monthly 10kg increase, and a 180 total by the end of Sep, 210 December. Better than attempting and failing 160/70 for the next few months, at least this way you're still getting in some workload + not as mentally daunting as 10kg bumps session to session. Your problem i've noticed is that once you fail a lift, you stop there meaning you physically miss out on workload so you'll never break out of it - e.g. failing at 160 = multiple sets at 150 then or Speed work at 50-60%. Focus should be on total workload - sets all added up, not the actual topset itself. You are a badybuilder afterall.

^^ You also have to take into account your squatting increases, they've jumped up by quite a bit + DEEPER and them and deads usually have a converse relationship so i wouldn't neck yourself just yet. If you do though, can i have your car? Kinda hurts my shoulder that my daily rider is my motorbike lol

[fittofattofit]

Hmm, trying adding 2.5kgs to everything then. 62.5 --> 152.5, 65 --> 155 etc.

Gives you a monthly 10kg increase, and a 180 total by the end of Sep, 210 December. Better than attempting and failing 160/70 for the next few months, at least this way you're still getting in some workload + not as mentally daunting as 10kg bumps session to session. Your problem i've noticed is that once you fail a lift, you stop there meaning you physically miss out on workload so you'll never break out of it - e.g. failing at 160 = multiple sets at 150 then or Speed work at 50-60%. Focus should be on total workload - sets all added up, not the actual topset itself. You are a badybuilder afterall.

It's true that I'm missing out on the volume ... I really liked doing Mag-Ort last year and loved the volume. Even if I missed the 2 rep top set I'd have done plenty of work on the way up and I had the 8+ reps for penance. I would have been quite happy to just do 3 rep sets of the 150kg. There is a bit of 'performance anxiety' that I don't have when I'm on my own in the gym. I don't feel really tired so I might take a late minute at work and squeeze in a leisurely deadlift session tomorrow morning.
If I get a chance I might take a vid as well --- haven't done that on deads for a long time

^^ You also have to take into account your squatting increases, they've jumped up by quite a bit + DEEPER and them and deads usually have a converse relationship so i wouldn't neck yourself just yet. If you do though, can i have your car? Kinda hurts my shoulder that my daily rider is my motorbike lol

I'm not quite ready to top myself .... I was actually pretty happy with the way the squats are going, and I'm not losing any muscle yet
And time to ditch that motorbike (get's doctory and shakes head at lethal contraption)

[rallyum]

^ Grandads are meant to be cool

Lol, i completely failed MO, needs more speed work (or at least for the deload weeks). I've always wondered why yo've never gone a 5/3/1, PHAT etc - why is that?

[fittofattofit]

^ Grandads are meant to be cool

No I'm the Sad dad with the bad jokes according to the 16yo. She didn't think it was funny when I asked her if Michael Douglas was a Vagetarian

Lol, i completely failed MO, needs more speed work (or at least for the deload weeks). I've always wondered why yo've never gone a 5/3/1, PHAT etc - why is that?

I like the Mag-Ort but I got very slow off the ground ... hmmm ... not a bad idea to use the deload weeks as speed work
I've thought about it but because the only exercises I can do are squats and deads (well ... sort of) and I was rehabbing my squats it didn't seem that there was much point. It's also about how I could fit a programme into my schedule. If I get really comfortable with my form at 120kg on the squats I'll look at some programming to try and bump that ... it would be nice target to squat 140kg by the end of the year, especially since it looks like the deads are going backwards

[moshvr]

Seriously mirin back and triceps Andrew.

What's the deal with that tape? Unaware ...

[fittofattofit]

Seriously mirin back and triceps Andrew.

What's the deal with that tape? Unaware ...

Thanks Michael

This is the wiki page about it and the company website
http://en.wikipedia.org/wiki/Elastic_therapeutic_tape
http://www.kttape.com

I don't give much credence to ideas of 'tissue support' but my rehab trainer applied it this morning -- it is quite tight down the length of the spinal erectors so that if I let my lumbar spine relax I can feel the tapes pull. I see it as a cue for me maintaining a good lower back posture for lifting. It's very sticky and it's supposed to stay in place for a few days although it's going to be pretty manky by the time I finish lifting tomorrow My wife won't like me but the dog probably will

[viennafat]

Killer arm session! Really beat them up good.


Bummer about the DL's. But if you're lower back was a bit too tired, I can see how that would affect you.
I know the feeling of getting ready to lift some heavy weight but backing off because you dont feel right. Do you ever wear a belt for DL's?
Great squatting, though. Especially after doing some deadlifting.
Mirin the tape.


1,500 calories?
I don't know how I would survive with anything less than 2,000.
You'll definitely be leaning out, though.