Recovery after major shoulder repair

[wedjim]

Solid work on that back session fit, nice PR's too brutha!
I'm glad you called yourself out for the body motion at the max weight. Even though it feels good and it helps with the poundage numbers, I bet the 125kg sets were the most productive for lean mass gains!

Thanks for posting that link to T-nation, dialed to hear and see things explained that i've been doing(or was preinjury). I think 75 lbs of my gains were from learning how to do deads(and squats) correctly. lulz

[fittofattofit]

Solid work on that back session fit, nice PR's too brutha!
I'm glad you called yourself out for the body motion at the max weight. Even though it feels good and it helps with the poundage numbers, I bet the 125kg sets were the most productive for lean mass gains!

Thanks for posting that link to T-nation, dialed to hear and see things explained that i've been doing(or was preinjury). I think 75 lbs of my gains were from learning how to do deads(and squats) correctly. lulz

Thanks Jim!
I regard everyday as an opportunity to learn something new or to at last remind me of what I used to know
Continuous reassessment, adjustment and improvement!

16th July 2012

176lbs

Chest

Close Grip Bench Press Tempo 5:2:5
10 x 60kg (132lbs)
5, 5, 5, 5, 5, 5, 5, 5, 5, 5 x 70kg (154lbs)
TUT

Close-grip UH lat pull-downs
10 x 160lbs
10 x 180lbs
8 x 200lbs
6 x 220lbs
6, 5 x 240lbs PR
14 x 160lbs
These felt really good - maybe the stack next time

Pec deck
8, 8, 8, 8, 8 x 78kg (172lbs)
Feeling good - I don't go into full extension
I stop with my elbows slightly forward of my shoulders

'Pen' or 'Corner' presses
6, 6, 6, 6, 6 x 2 plates
upper and middle pecs

RC stretches
Loads!

60 minutes


Just the usual chest session, but getting a good chest pump


And my pics from back day bumped:

[cmoore]

I regard everyday as an opportunity to learn something new or to at last remind me of what I used to know
Continuous reassessment, adjustment and improvement!

I do that. My daily goal is to learn more than I forget on a given day.

[super_tactical]

......

Holy volume man!

Great UH Pulldowns as well. PRs remind us to keep going!

I do that. My daily goal is to learn more than I forget on a given day.

Avi is shredded as hell! Nice work.

[stayfit2008]

Great Dorian Vid! I kinda feel good watching that,.it sorta confirms the way Ive been training Rows all along. Dorian comes here to Erie about once a year to visit my old trainer. Theyll sponsor a seminar with him during that time usually full of great info.

[Sillybubba]

You are making some tremendous strides, and it shows!

[Payton1221]

Close Grip Bench Press Tempo 5:2:5
10 x 60kg (132lbs)
5, 5, 5, 5, 5, 5, 5, 5, 5, 5 x 70kg (154lbs)
TUT

Solid workout all around, but 5:2:5 CLOSE GRIP is phenomenal! Tri's must have been fried after that.

[boathead]

every so often andrew posts the pics, and shows us all how ripped he is. man, andrew, your back is to die for. gjdm.

[fittofattofit]

I do that. My daily goal is to learn more than I forget on a given day.

Holy volume man!

Great UH Pulldowns as well. PRs remind us to keep going!

Thanks Super!
I have to train with volume on chest day cos I can't go heavy
I make up for the lack of heavy on the pressing by throwing in some heavy rowing if I can

Great Dorian Vid! I kinda feel good watching that,.it sorta confirms the way Ive been training Rows all along. Dorian comes here to Erie about once a year to visit my old trainer. Theyll sponsor a seminar with him during that time usually full of great info.

I'd love to see Dorian speaking --- he surprised me in that he has a posh British Army Officer type accent!

You are making some tremendous strides, and it shows!

Thanks Bubba!

Solid workout all around, but 5:2:5 CLOSE GRIP is phenomenal! Tri's must have been fried after that.

Tris and pecs always feel fried after --- I just don't feel right bumping the weight, but I try to make it harder each workout by going slower and slower and cutting down the rest time between sets. Getting some hypertrophy anyway, even if my ego isn't being stroked by pushing 3pps

every so often andrew posts the pics, and shows us all how ripped he is. man, andrew, your back is to die for. gjdm.

Thanks Tom! Not feeling that ripped at the moment - I'm starting to wear a winter coat and the abs are getting very soft




Today's session

17th July 2012

175lbs

Deadlifts/Rows/GHRs

Magnusson-Ortmayer Week 3

Pyriformis stretches, tennis ball rolling
Loads!

Deadlifts
Warm-up............................10 x 60kg (132lbs)
Warm-up............................10 x 100kg (220lbs)
70%+10kg............................4 x 4 x 130kg (286lbs)
80%+5kg............................2 x 2 x 150kg (330lbs)
90%+10kg..............................bail x 165kg (352lbs)
70%+10kg............................10 x 130kg (286lbs)
extra punishment sets............................8, 8 x 130kg (286lbs)


Thoracic extension work


50 minutes


I had 4 hours sleep last night, so I didn't feel good heading into the gym.
I have pushed the programme ahead of where it's supposed to be, but I didn't even attempt to lift the bar at 165kg --- tensioned it and I just didn't feel right so I bailed
Felt bad I just can't get my form feeling the way it was at the end of last year
Unfortunately I'm really missing the chalked mixed grip, but my left hand is still sore so it's a strapped DOH atm

Did some punishment sets at the end but I'll play around with deads again later this week

[boathead]

i like the idea of punishment sets. i think you are on to something.

question: aren't you supposed to be doing only 1 set at 80%?

what you do to your hand, btw?

[fittofattofit]

i like the idea of punishment sets. i think you are on to something.

question: aren't you supposed to be doing only 1 set at 80%?

what you do to your hand, btw?

In fact I did the 2nd set after I bailed on the 90%, just couldn't be bothered writing it
I sprained my hand deadlifting or maybe doing DB rows and it hurts across the knuckles to do a reverse grip
Better than it was but still painful

[boathead]

just couldn't be bothered writing it

haha, i gotcha. you are better than i am. i've been writing stuff like "then i did a bunch of pullups".....i'm very precise that way.

hope the hand comes around. i wouldn't sweat the missed sets. as you say, you sort of jumped ahead of the sequence. get it back on track! i tend to jump ahead as well. i'm going to try and stay the course this time. (yeah, right.)

[Payton1221]

I had 4 hours sleep last night, so I didn't feel good heading into the gym.

Serious question: do you nap? I'm not sure where on the spectrum of importance recovery/rest is relative to your (lifting) program and your nutrition, but I'm sure it could help or hinder one's results.

[robertfah]

Dat back!

Looking WIDE and THICK as usual fit! Sorry to hear the hand is bugging you...try not to let the deads get to you either....you're still making great progress and that's more than what most people can say!

[fittofattofit]

haha, i gotcha. you are better than i am. i've been writing stuff like "then i did a bunch of pullups".....i'm very precise that way.

hope the hand comes around. i wouldn't sweat the missed sets. as you say, you sort of jumped ahead of the sequence. get it back on track! i tend to jump ahead as well. i'm going to try and stay the course this time. (yeah, right.)

Write 1000 x "I must stick to the programme; I must stick to the programme; I must stick......."
It's annoying because I know I can lift it but I psyche myself out sometimes thinking too much about what I am supposed to do
The hand is a bit of a bummer because it's stopped me going heavy on things like the arm curls and even stopped me doing too many pull-ups

I will have another play with deads later this week

Serious question: do you nap? I'm not sure where on the spectrum of importance recovery/rest is relative to your (lifting) program and your nutrition, but I'm sure it could help or hinder one's results.

No Mark, I'm not a napper! I've always got a lot of things going on and I'm often awake at 4am to get things done before I head to the gym at 6am. If I'm late getting to bed it takes a long time to catch up

And I think that rest/recovery period is very important --- I felt so good coming back and training after the holiday in Bali

Dat back!

Looking WIDE and THICK as usual fit! Sorry to hear the hand is bugging you...try not to let the deads get to you either....you're still making great progress and that's more than what most people can say!

Thanks Bob! I'm trying desperately to get everything else to catch up with my back!
I still like doing the volume on the deads, even if my brain 'farts' when I try to go heavier
At some stage I might even go to a PL gym to try to get some guidance

18th July 2012

173lbs

Arms

Weighted Dips Tempo 5:2:5
6, 6, 6, 6, 6, 6 x BW+55lbs
10, 10 x BW+22lbs
Slow and deep (for me)
Dropping weight to 22lbs felt so light!

EZ bar curls Tempo 5:2:5
7, 7, 7, 7, 7, 7 x 40kg (88lbs)
Really slow and great biceps pump

Standing triceps extensions - rope
Dropset 10 x 160lbs......10 x 120lbs.......10 x 80lbs......20 x 40lbs
Dropset 8 x 160lbs..... ...8 x 120lbs........10 x 80lbs.......20 x 40lbs
Dropset 8 x 160lbs.........8 x 120lbs........8 x 80lbs.......16 x 40lbs
tris burning

V handle pulldowns to chest Tempo 5:2:5
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8, 8 x 100kg (220lbs)
14 x 80kg (176lbs)
bis, chest and serratus

RC stretches

50 minutes

[Payton1221]

Standing triceps extensions - rope
Dropset 10 x 160lbs......10 x 120lbs.......10 x 80lbs......20 x 40lbs
Dropset 8 x 160lbs..... ...8 x 120lbs........10 x 80lbs.......20 x 40lbs
Dropset 8 x 160lbs.........8 x 120lbs........8 x 80lbs.......16 x 40lbs
tris burning

Not just one drop set but THREE! I bet your tris were burning.

[fittofattofit]

Not just one drop set but THREE! I bet your tris were burning.

I got a great pump and 14 hours later that are still feeling swole and sore!

[stayfit2008]

Swole back pics! your shoulders look even to!

[fittofattofit]

Swole back pics! your shoulders look even to!

Thanks Chris! My shoulders have evened up --- they're both as restricted as each other now
I have added a bit of mass and I'm feeling stronger, but seeing you prepare for the comp is making me feel guilty - I need to lean up again

[super_tactical]

Thanks Chris! My shoulders have evened up --- they're both as restricted as each other now
I have added a bit of mass and I'm feeling stronger, but seeing you prepare for the comp is making me feel guilty - I need to lean up again

Popping EC as we speak. Jump on and do a srs cut for 2-3 weeks. I started on Monday...





Do it!

[fittofattofit]

Popping EC as we speak. Jump on and do a srs cut for 2-3 weeks. I started on Monday...





Do it!

You were looking lean already in your starting pic
I reckon I'd need more than a quick 2-3 week cut now --- I do like having a cut 6 pack though, so I'm going to have to do it!

[super_tactical]

You were looking lean already in your starting pic
I reckon I'd need more than a quick 2-3 week cut now --- I do like having a cut 6 pack though, so I'm going to have to do it!

Good man.

I keep hovering around 11%. I've never seen single digits before so that's my aim.


Andrew begins his cut now.



No bailing out now!

[fittofattofit]

Good man.

I keep hovering around 11%. I've never seen single digits before so that's my aim.


Andrew begins his cut now.



No bailing out now!

Damn........... I'm being called out!

[super_tactical]

Damn........... I'm being called out!

Nothing like a little motivation by fear of letting your supporters down. LOL


:}

[fittofattofit]

Nothing like a little motivation by fear of letting your supporters down. LOL


:}

Can't do that!
It wil take me a bit longer than 3 weeks though!

19th July 2012
174lbs

PT session - all thoracic extension work

We concentrated on passive extension exercises today
He is the state coach of the Jiu Jitsu team and always does thoracic extension work before he trains, so we went through his flexibility schedule

1st - thoracic extension on a double tennis ball
Tape 2 TBs together and lie down with the balls starting at T12 - relax, and shift the ball up one thoracic space at a time
Better than using a foam roller because it allows the chest and shoulders to open up

2nd - lying in a strict lateral position, and keeping your hips square on, reach toward the lower hand with the upper hand and rotate the thorax to extend the finger tips as far as possible, then rotate the upper arm back to the other side and try to lay the knuckles on the floor! Hold for 3 slow deep breaths

I had almost no thoracic rotation the first time, but by the 3rd time I'd got to 30 degrees - still poor
You have to be very careful to not rotate through the lumbar spine

3rd - lying flat on the floor - keep the neck neutral, and try to lift the shoulders by extending the thoracic spine slowly - thinking about one segment at a time.

He said that I've got very active and thick erector spinae muscles and that I've got to try not to activate them because it makes me hinge from the waist instead of 'peeling back' like a banana skin (that's how he described it)
He said I should be able to do this lifting my arms eventually

4th - rib cage flexibility - rolling with the thoracic spine on a foam roller but multidirectional so that the ribs are mobilised

I was laughing doing this, because I was so restricted in my thoracic and shoulder mobility that it was almost impossible for me to get my shoulders on the ground

30 minutes


This was a very useful session - lots more homework for me
It's the stuff I can do on the floor at home watching TV (although I'll have to stop the dog from licking me or trying to hump me )

I could feel how restricted I was when he got me to do the exercises and leant on my hips to stop me from rotating through the lumbar spine
Next week we'll go through some of the active (weighted) thoracic mobility work that he does

And on a sad note --- when I got home after the session I had an email from the girls' school
Last Week, one of the boys in my 17 year old's class was struck by lightning while playing football with friends. He was in ICU since, turned 18 on Sunday, and died last night - 3 months away from his final exams and had sent the invitations out for a birthday party due this weekend
It makes you re-evaluate your priorities

[wedjim]

Cool, some flexibility and mobility work all in one it looks like?

And lookin' swole man in those new pics....swole fur sure.

[fittofattofit]

Cool, some flexibility and mobility work all in one it looks like?

And lookin' swole man in those new pics....swole fur sure.

Thanks Jim!
And I need to really work on getting flexible - better thoracic mobility should take some of the strain off my shoulders as well!



[center]19th July - Round 2

Legs - deconstructing my squat!


'Clock' lunges
4 x sets of 8
myofascial release - tennis ball rolling
glutes and pyriformis

Squats - Safety Squat Bar
20 x bar
10 x 62kg (138lbs)
10 x 72kg (158lbs)
10 x 82kg (180lbs)
8 x 92kg (202lbs)
6, 6, 6, 5, 5 x 102kg (225lbs)
Decided to try to squat without the box today, and bumped the weight
Didn't push it

Thoracic mobility work

60 minutes

[B][color=green][size=3][I]
Vid of the 5th set of 102kg

I tried to go a bit faster but I wasn't quite as balanced all the way and it wasn't as deep, so I'll go back to the box squats for next week and go slower again. The 225lb didn't feel heavy though

I took this vid of the thoracic rotations

Turn the volume off, because there is a cr@p conversation going on in the background
This is only a part of the exercise , but you should get the idea --- you can see how stiff I am reaching back --- I'm supposed to be able to get both sets of knuckles flat to the floor. I also started to roll my hips slightly

I hope to post a vid with significantly better flexibility in a few months time!

[Payton1221]

He is the state coach of the Jiu Jitsu team and always does thoracic extension work before he trains, so we went through his flexibility schedule

Is this your usual PT or is he new? Sounds like you're getting some quality instruction!

. . . and died last night - 3 months away from his final exams and had sent the invitations out for a birthday party due this weekend

It makes you re-evaluate your priorities

Absolutely! Life is precious. While I admit that my wife and I have a GREAT relationship, we're not immune to the occasional (and sometimes heated) argument. However, I would never leave the house without making up for fear of some freak accident killing one of us and the last time together was that of an argument.

[Sillybubba]

I'm digging the foam roller work. I think I will add that to my own workout regiment. I can see it's affecting you profoundly.

[fittofattofit]

Is this your usual PT or is he new? Sounds like you're getting some quality instruction!

He's my 3rd PT in about 5 years
He's really good (but they all have been) The thing I like about him is that he thinks very functionally - because of his Jui Jitsu coaching. He was also a Special Forces Sergeant so he's a tough b@stard!

Absolutely! Life is precious. While I admit that my wife and I have a GREAT relationship, we're not immune to the occasional (and sometimes heated) argument. However, I would never leave the house without making up for fear of some freak accident killing one of us and the last time together was that of an argument.

As much as my girls drive me crazy, I'd be devastated if something happened. Life can hang by an invisible thread sometimes!

I'm digging the foam roller work. I think I will add that to my own workout regiment. I can see it's affecting you profoundly.

It's made such a big difference to my mobility and my tendency to carry injuries. Getting deep with the roller or TB really can help relax the tight muscles IMO