Recovery after major shoulder repair

[Lou1se]

I like the way you keep the pressure on the pecs with all that work. It looked like a great session.

And the 20kg Split Goblet Squats would have been murder to do!

Have a great squat session!

[yakabebe]

Knee stability ... Split Goblet squats: rear foot on a wheeled roller holding a 20kg kettle bell and squat. Wow this was hard .. the roller skidded out whenever I put any weight on the rear foot. Finally got the hang of it by concentrating on activating the VMO through the full movement

Hahahah..that VMO is showing up everywhere...(private joke)

[fittofattofit]

First session bumped:

Thursday 12th September 2013

169lbs

Round 1 --- Rehab session

Mobility and stability
Knee stability ... Split Goblet squats: rear foot on a wheeled roller holding a 20kg kettle bell and squat. Wow this was hard .. the roller skidded out whenever I put any weight on the rear foot. Finally got the hang of it by concentrating on activating the VMO through the full movement
Shoulder IR .... standing cable single arm fly and press. Subscapularis and pec major activated
Pec activation .... banded pull-overs: lying on a swiss ball, arms extended, holding onto stretched bands and pull-over. Good core and hip activation to keep stable and could feel the pecs working

30 minutes

The usual rehab session but the real deal is in a few hours time ... skwatties

I like the way you keep the pressure on the pecs with all that work. It looked like a great session.

And the 20kg Split Goblet Squats would have been murder to do!

Have a great squat session!

Thanks Louise! It was a great session (well .... at least for me )

Hahahah..that VMO is showing up everywhere...(private joke)

Thursday 12th September 2013

169lbs

Round 2 --- Squats with the PT

Good mornings
3 sec neg, pause, hip drive up
5, 5, 5 x 40kg (88lbs)
Superset with
OH squats
Deep down, 2 sec pause, explode up
10, 10, 10 x BW
Warm up; form work

Squats
Deep. Rebound out of the hole
8 x 70kg (154lbs)
5 x 100kg (220lbs)
3 x 120kg (264lbs)
1 x 130kg (286lbs)
1, 1 x 140kg (308lbs)
3, 3, 3 x 120kg (286lbs)
Got 3pps again

Did some voodoo flossing in between the heavy reps

Triset
BB lunges
10, 10, 10 x 70kg (154lbs)
with Single leg glute bridges
10, 10, 10 each leg
with Box squats
slow down, pause, explode up
10 x 70kg (154lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)

Power Sled Prowlers -
high bar alternating with low bar push
15 second lap, 30 second rest and repeat
50kg Sled + 80kg = 130kg x six 20m laps
I died on my arse after the 5th lap

Thoracic rotations/hamstring stretches

60 minutes



The session:

Good mornings supersetted with OH squats
GMs ... weight through the heels, break at the hip, 3 second count down, pause and hip drive up. Light but felt really good as a warm-up
OH squats ... BW with a broomstick OH. The idea is to find the best foot and knee position and get the form ground in before doing the squats.
My knees were hurting on the first few reps but then I found a good foot position and it disappeared

Squats
70kg x 8 ... easy
100kg x 5 ... easy
120kg x 3 ... felt good.
Concentrating on making my knees track outside my feet. No real rebound from the hole though
Then trying to find a single max but not pushing for failure (so no doubles or triples)
1 x 130kg ... I thought this was 125kg and it was easy. Form stayed very good
1, 1 x 140kg ... First rep was very slow out of the hole. I walked out awkwardly and then waited maybe 20 sec before squatting
Second rep I walked out well, waited about 5 secs, went deeper and got more rebound out of the hole. Trainer said this was very good
Next was 3 x 3 @ 85% of the max
3, 3, 3 x 120kg ... last set was the best of the lot. Pretty much ATG and getting much more rebound out of the hole and less strain on the knees

Lunges, single leg glute bridge, Box squat Triset
70kg BB lunges ... Was wobbly to start but got better. Concentrating on activating the VMO for knee stability
Glute bridges ... Back on the floor, one foot on an 18" box, other leg bent up and contract the glutes to drive the hip up. Hold for 3 seconds.
This was hard and my glues are on fire now
Box squats ... pause on the box, drive up with the quads. I was covered in sweat at this stage

Prowler Speed laps
20m laps in 15 seconds, 30 second rest and then repeat. The first 4 laps were fine. On the 5th lap I got to the end and was totally anaerobic .. I literally collapsed on my knees. I just couldn't make that last return lap in 30 seconds. I was gasping so hard that my breathing was high pitched and I must have been breathing close to 40 breaths per minute. After about two minutes I started to push but I'm sure I had assistance

So much win ... was a great session for me

1. Got the 3pps again and they're feeling pretty good
2. I'm discovering areas to work on --- I need to go down quicker and get deeper to get that rebound from the glutes and hammies. I started to feel that with the last set of 120kg
3. My knees are a bit achy but nothing too bad and the voodoo flossing really helped!
4. I felt really strong on the box squats
5. I died in my arse on the prowlers but fcuk, it feels great to have worked so hard

I had to go straight back to work but it's time to go home for a huge feed

[Flounderbout]

So much win ... was a great session for me

This. Awesome squatting as ever.

Had to look up voodoo flossing. How are you finding it? How long are you feeling the effects for?

[scott_donald]

awesome squatting there... putting me to shame big time!!!

[fittofattofit]

This. Awesome squatting as ever.

Had to look up voodoo flossing. How are you finding it? How long are you feeling the effects for?

Thanks! I was really pleased to get the 140kg because my knees had been achy for the last two weeks. They were a bit achy after the 130kg, so that's when the trainer got me to do the flossing. I'd never done it for my knee before although I had done it for my elbow. It was painful but it worked a treat
It was exactly as in this vid

awesome squatting there... putting me to shame big time!!!

Thanks Scott .. well I can't do any of that overhead stuff or pressing so I may as well work on my squats

[ljimd]

Great squat session Andrew. Mirin that.

Thanx for the vid. Good stuff.

[ljimd]

Great squat session Andrew. Mirin that.

Thanx for the vid. Good stuff.

[fittofattofit]

Great squat session Andrew. Mirin that.

Thanx for the vid. Good stuff.

Thanks Larry!

Friday 13th September 2013

Day off! The first day off for 42 days!

I had to go in to work at 7am this morning --- thought about training but my legs are tired and when I checked back my last non-training day was the 2nd of August, so 42 days ago. I probably deserve a day off

BTW .. I want the quads of that guy in the flossing vid: Matt Chan ... cross fitter. He's 5'10 and about 205lbs

[jonnyboy44]

Funny how your first day off I a while coincides with Friday 13th, Better to be safe than sorry I suppose.

[doughnutgut]

OH squats ... BW with a broomstick OH. The idea is to find the best foot and knee position and get the form ground in before doing the squats.
My knees were hurting on the first few reps but then I found a good foot position and it disappeared.

Do you do this EVERY time before squats? Only ask as I have bad knee trouble in the right leg.

Concentrating on making my knees track outside my feet. No real rebound from the hole though

Do you mean here allowing your knee to overlap the toes of the foot? If so why?

Amazing reading and loads to learn for lads like me. Great workout BTW. Unable to watch the vid but will do when I get home as I am sure it will be really informative and helpful.

Have a relaxing day...

[fittofattofit]

Funny how your first day off I a while coincides with Friday 13th, Better to be safe than sorry I suppose.

That had occurred to me

Do you do this EVERY time before squats? Only ask as I have bad knee trouble in the right leg.

I do either OH squats or deep paused squats before getting into the heavier reps. It helps get me comfortable with my form and lets me find the posture that takes the most strain off the knees. It takes a little adjustment each time to get the right stance and then to get my weight through my heels so that the hips take most of the strain and then to get the right angle for the knee tracking

Do you mean here allowing your knee to overlap the toes of the foot? If so why?

No .. for the knee to ride outside the outer edge of the foot. I've got a vid that explains it somewhere so I'll post it when I find it

Amazing reading and loads to learn for lads like me. Great workout BTW. Unable to watch the vid but will do when I get home as I am sure it will be really informative and helpful.

Have a relaxing day...

Thanks! I've managed to incur most of the injuries possible over the years and I've had to rehab and relearn how to lift properly so I hope my experience can be of benefit
I enjoyed the day off and ate loads!

Saturday 15th September 2013

169.5lbs

Deadlifts and rows

Deadlifts
10 x 60kg (132lbs)
8 x 100kg (220lbs)
5 x 140kg (308lbs)
3 x 150kg (330lbs)
2 x 160kg (352lbs) vid
1 x 170kg (375lbs) vid
3, 3, 3 x 150kg (330lbs)
8, 8 x 130kg (286lbs)
really happy with this
Form felt good

Pendlays
Power up; pause; slow neg
8, 8, 8, 8 10 x 90kg (198lbs)

Seated cable rows
FST-7, 30-45 sec rest between sets
8, 8, 8, 8, 8, 8, 8 x 80kg (176lbs)
Slow reps. Hitting lats and tris

Band pull-aparts
20, 20, 20

70 minutes

I had to work this morning from 7am until 12 noon, so got in to the gym later than usual. Had a good feed at an Argentinian restaurant last night so was feeling pretty carbed up and morning weight was 169lbs
Started with the deads and took my time. The reps felt really good and there was no problem at all with my back. 160kg x 2 felt good. I could have gone for a 3rd rep but wanted to keep one in the tank for a go at 170kg. The 170kg felt good but was heavy enough so I decided to leave it at that and do some volume work. The 3 x 3 x 150kg felt good and the 8 reps of 130kg as well
Pendlays really hit the lats and then I did an FST-7 set for the seated rows
Felt the best about deads that I have for 10 months

The vid

I'd welcome any comments or criticism

And a post-whore pic from after the session. Looking a bit thick around the middle

[wedjim]

Solid deads and back looks thick. Traps look like they are ready and capable of some serious shrugs? But the video showing knee wraps gave my brain a workout and it's showing signs of DOMS now. hmmmm

[securekey]

Looks like the 170 went up pretty smooth. You have worked hard on deadlift ... I am glad it is paying off.

Back pic looks solid

[doughnutgut]

Killer back man.. Great workout also. I must ensure i take up pendlays in the near future. They look amazing in the vids.

Great deadlifts there as well.. WTG

[fittofattofit]

Solid deads and back looks thick. Traps look like they are ready and capable of some serious shrugs? But the video showing knee wraps gave my brain a workout and it's showing signs of DOMS now. hmmmm

Thanks Jim! I never shrug but for some reason my traps grow without them. Those bands were seriously tight but my knees felt great afterwards

Looks like the 170 went up pretty smooth. You have worked hard on deadlift ... I am glad it is paying off.

Back pic looks solid

Thanks SK! The 170kg did feel good and I thought briefly about going for a 180kg lift but then backed off ... no point in ruining a good session with a failure
At least I can see the prospects of getting that 180kg soon and without totally losing form

Killer back man.. Great workout also. I must ensure i take up pendlays in the near future. They look amazing in the vids.

Great deadlifts there as well.. WTG

Thanks DG! You should do the Pendlays .. once you get the form right you'll love the way it hits the lats and mid back

Do you mean here allowing your knee to overlap the toes of the foot? If so why?

This is what I mean and it was a realisation about this that has really helped me deal with those tracking issues.

Fron this article:
http://www.t-nation.com/free_online_...ilemmas_solved

My knee pain is pretty much non-existent when I concentrate on this and on keeping the weight through the heels with my chest up

[doughnutgut]

That is going into my journal and my phone for ANOTHER great piece of advice.. Unable to rep you for the help... I am going to check out my next squat and see how I perform.. due to so many people making excuses with squats and aches, etc. I do not go on and on about my right knee and how bad it can get living on a hill. Walking down the hill or up stairs to get into the gym is a real pain in the knee

Anything to keep me squatting and the numbers rising since my weight is still light, will be of enormous help. Thanks so much for that dude..

Unable to re rep you...

[fittofattofit]

That is going into my journal and my phone for ANOTHER great piece of advice.. Unable to rep you for the help... I am going to check out my next squat and see how I perform.. due to so many people making excuses with squats and aches, etc. I do not go on and on about my right knee and how bad it can get living on a hill. Walking down the hill or up stairs to get into the gym is a real pain in the knee

Anything to keep me squatting and the numbers rising since my weight is still light, will be of enormous help. Thanks so much for that dude..

Unable to re rep you...

Thanks! It'll be great if I can impart some worthwhile knowledge to you. I'm always learning and that's the great value of the forums (.. I know it's fora but it just sounds a bit wanky ..)

Sunday 15th September 2013

167.5lbs

Bits and pieces --- lats, back and shoulders

Yates rows
Tempo 1:1:3
12 x 70kg (154lbs)
10, 10, 10, 10, 10 x 100kg (220lbs)
Really strict
Explode up; pause; 3 sec neg

Rack pulls
Knee height
5 x 140kg (308lbs)
5, 5, 5, 5 x 180kg (396lbs) DOH straps
3, 3 x 180kg (396lbs) mixed grip
Concentrating on keeping the lower back tight
Grip was weak!

HS shoulder press
12, 12, 10, 10, 10 x 20kg/44lb each side
slow and strict

Band triceps extensions
purple band up high
10, 10, 10, 10, 10 each arm
Sqeezing at lockout
Great exercise!

Triset
side lat raises
20, 20, 20
front raises
20, 20, 20
DB drag curls
20, 20, 20 x 5kg DBs

70 minutes

I felt pretty good today after yesterday's deadlifts ... no DOMS so I thought I'd do some more back and shoulders.
Yates rows were kept light so the focus was on squeezing the scaps and then the slow negative. Next was rack pulls ... trying to get used to handling heavier weights. I didn't do anything stupid but just wanted to work at 180kg in prep for attempting a 4pps deadlift at some stage in the next month. I concentrated on form and the lifts felt good but the weakest point was my grip --- I went DOH/straps and then tried to use my usual mixed grip strapless and I had trouble holding onto the bar. I've really got to work on strengthening my grip if I'm going to pull 180kg again.
After that I did HS shoulder presses, light but that's all I can handle overhead, and then went on to do some lat raises and front raises --- I tried to do it with 2.5kg DBs and can't even manage that so I did them just making a fist ... and even that was hard. It's something that I'm going to work on ... my side and rear delts are quite strong but my front delts have become lazy and wasted from the lack of pressing (along with my upper pecs). I'll persist with the BW raises and keep strict form and then slowly add the DBs

[/center]

[EB68]

Nice work on the Squats and Deads Andrew. 3 plate squats at 167 is pretty darn strong IMO. And 4 plate deads are just around the corner, you made the 170kg. easy with great form, so I know you can pull 4 plates. Back is looking super heroish as always. 1 day off out of the past 44/45 days, I bet you feel like such a slacker

[ljimd]

Rack pulls
Knee height
5 x 140kg (308lbs)
5, 5, 5, 5 x 180kg (396lbs) DOH straps
3, 3 x 180kg (396lbs) mixed grip
Concentrating on keeping the lower back tight

I really like these^^^. I'm getting hooked on them and really feel
they are a great back developer .

[EjnarKolinkar]

Really enjoy your journal. I will stop in late after my WO a few times a week and often just wind up reading a bit.

Nice work.

[anonymous]

" Split Goblet squats: rear foot on a wheeled roller holding a 20kg kettle bell and squat"

ok this makes my head hurt even trying to picture it, any chance of a vid?

congrats on the solid, pain free deads! you def. looked good for a triple with that weight, maybe more.

[Lou1se]

Looking swole in that pic Andrew! Great work on the squats with PT and your deads are getting better and better each time you do them. You're very patient, it would be hard not to attempt the 180kg. If it wasn't for the grip I'm sure you would have given it a shot. Laughed at the prowler speed work..I reckon your PT enjoys himself too much lol

Wow! I feel like a real slacker reading about your one day out of 42 days training

[fittofattofit]

Nice work on the Squats and Deads Andrew. 3 plate squats at 167 is pretty darn strong IMO. And 4 plate deads are just around the corner, you made the 170kg. easy with great form, so I know you can pull 4 plates. Back is looking super heroish as always. 1 day off out of the past 44/45 days, I bet you feel like such a slacker

Thanks Eric! The 170kg deadlift felt good so only a 10kg bump to get 4pps but another 5kg on top of that to get past the magic 405 (for you metrically challenged North Americans )
I don't feel too bad about taking one day off ... two off though and I start to self harm

I really like these^^^. I'm getting hooked on them and really feel
they are a great back developer .

Thanks Larry! I really liked the rack pulls today and I like the way they can really load up the posterior chain. My weakness is from the floor with the deads but at least working with the heavier rack pulls gets my back and grip used to that bigger load

Really enjoy your journal. I will stop in late after my WO a few times a week and often just wind up reading a bit.

Nice work.

Thanks for dropping in!

" Split Goblet squats: rear foot on a wheeled roller holding a 20kg kettle bell and squat"

ok this makes my head hurt even trying to picture it, any chance of a vid?

I'll have to try to get a vid ... it's so hard to describe. Suffice it to say that it really made me focus on keeping my weight through the leg taking the load because the moment I lost balance and put weight on that roller it would shoot away. Of course .. it'd be the off-takes of the vid that would be the most fun to watch as I plough into the mirror

congrats on the solid, pain free deads! you def. looked good for a triple with that weight, maybe more.

Thanks Halfway! I felt that I should have at least gone for the double but I thought about it just that bit too long. I'll save myself for next time and maybe even have a go at 180kg for my next trainer session

Looking swole in that pic Andrew! Great work on the squats with PT and your deads are getting better and better each time you do them. You're very patient, it would be hard not to attempt the 180kg. If it wasn't for the grip I'm sure you would have given it a shot. Laughed at the prowler speed work..I reckon your PT enjoys himself too much lol

Wow! I feel like a real slacker reading about your one day out of 42 days training

Thanks Louise! I'm really happy the way the squats and deads are going at the moment .. in the past I would have always pushed that bit harder and gone for the 180kg, but this is the new me ....... not really but I'm trying to slow myself down just a tad

Monday 16th September 2013

166lbs

Chesticles

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

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

Hammer grip cable pull down to chest Tempo 3:2:3
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6, 6, 6 x 100kg (220lbs)
8 x 90kg (198lbs)
12 x 80kg (176lbs)

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

'Perfect' push-ups ... feet on bench
10, 10, 10, 10, 10
Slow. Full range

Band pull-aparts
20, 20, 20

50 minutes

A short session and pecs were feeling full after. Focussed on squeezing out all the reps
Tomorrow I have a free afternoon and my trainer is on holiday for the week so I'm going to take my time and do a big squat session. I'll be going for volume rather than trying to get reps out of 140kg ... it's tempting but I'm not yet confident going that heavy without him present. I'm hoping for sets of 120kg x 5 but we'll see

[robertfah]

Great stuff lately Andrew....back looks thick as fck! Good deads on video....I noticed on your 2nd set that your butt didn't drop at all...maybe dropping that a bit more like you did on the 1st set (or even more) would help activate your hammies and glutes to help with the lift more.

Great article too on squats....I used to have really bad "knee travel" and it's one of the reasons I started taking video of my lifts (the big 3 at least)....not because I have 10k YouTube followers (I think I have 3 total, LOL) but it allows me to see my lift from an angle that I can't ever see. Paul gave me some real good advise with squats and said to imagine if you are trying to sit back in a chair....that's the same motion you should use for squats. Works wonders and keeps those knees in line with your feet too

[ljimd]

Nice chest session. Lots of work.

I used to do these VVVV too....don't know why I stopped. I like 'em, might put them back in.

'Perfect' push-ups ... feet on bench
10, 10, 10, 10, 10
Slow. Full range

[securekey]

Sounds like you are training smart these days... that is such a challenge at times Great work / progression on those squats and deads.

Good luck with the squats tomorrow or today << that aussie time change always gets me. It is 8:20pm here lol

[anonymous]

no wonder your back is looking so solid with that pulldown weight at a slow tempo

how do the shoulders like the smith pressing?

[ProtienandIron]

Good work going on in here as always Andrew. That voodoo flossing looks interesting. Not sure how my hairy legs will feel about it though.

Strong deadlifting, and I'm liking the rack 180kg pulls in there too. I'm guessing thats a major contributor to how thick the traps are looking in that pic.

[fittofattofit]

Great stuff lately Andrew....back looks thick as fck! Good deads on video....I noticed on your 2nd set that your butt didn't drop at all...maybe dropping that a bit more like you did on the 1st set (or even more) would help activate your hammies and glutes to help with the lift more.

Thanks Bob! I'll have a look at that again .. I know that activating the glutes and hammies is the key to me moving forwards with my deads

Great article too on squats....I used to have really bad "knee travel" and it's one of the reasons I started taking video of my lifts (the big 3 at least)....not because I have 10k YouTube followers (I think I have 3 total, LOL) but it allows me to see my lift from an angle that I can't ever see. Paul gave me some real good advise with squats and said to imagine if you are trying to sit back in a chair....that's the same motion you should use for squats. Works wonders and keeps those knees in line with your feet too

It's one of the things that I miss with my trainer .... I don't get to video my sets and see where my form fails. I'm still not 100% consistent with my form but it's getting better. I do want to make it perfect though in the best interests of my knees!

Nice chest session. Lots of work.

I used to do these VVVV too....don't know why I stopped. I like 'em, might put them back in.

Yeah ... I stopped doing them for a while and now I'm thinking 'why did I ever stop?'. One of the great things about push-ups compared to presses is that the scapulae can move naturally through a full range

Sounds like you are training smart these days... that is such a challenge at times Great work / progression on those squats and deads.

Good luck with the squats tomorrow or today << that aussie time change always gets me. It is 8:20pm here lol

Thanks SK! Yeah it's already Tuesday evening here. I had a good squats session (for me anyway)

no wonder your back is looking so solid with that pulldown weight at a slow tempo

how do the shoulders like the smith pressing?

Thanks Half ... the slow tempo really leaves my shoulders painfree compared with when I try to power through my lifts. The Smith pressing is light but so far it's not aggravating my shoulders at all!

Good work going on in here as always Andrew. That voodoo flossing looks interesting. Not sure how my hairy legs will feel about it though.

Strong deadlifting, and I'm liking the rack 180kg pulls in there too. I'm guessing thats a major contributor to how thick the traps are looking in that pic.

Thanks Andy! That voodoo flossing did tear a load of hairs out, but nothing compared to the depilation I got putting on my new knee sleeves

I never normally do rack pulls but I'm going to keep them in the rotation now that the deads are feeling better. I reckon most of my trap size is due to the slow tempo rows, pull-ups and pull-downs. I never do shrugs

Tuesday 17th September 2013

166lbs

Squats

Squats
10 x bar paused
8 x 60kg paused
8 x 80kg (176lbs)
8 x 100kg (220lbs)
5, 5, 5, 5, 5 x 120kg (264lbs)
12 x 90kg (198lbs)
All Deep. Huge burn after the last set

Horizontal leg presses
20 x 200lbs
16 x 300lbs
10, 10, 10, 10, 10 x 370lbs (stack)

calf presses
20, 20, 20 x 370lbs

GHRs
10, 10, 10, 10, 10

Roman Chair sit-ups
20, 20, 20 x BW+20kg

70 minutes

Today would normally have been a deadlift session with the trainer but he's away this week so I got to play in my own gym. I also got my Tommy Kono knee sleeves in the post today so I got to break them in and it seemed like a good idea to do some squatting. The sleeves felt good but getting them on was painful. I reckon I managed to tear out half my leg hairs ... IDK Whydafuk women get their legs waxed

I worked in on the squats with a young guy who was my height and weight -- handy because our lifts were similar and I had a spotter if I needed to. He was impressed with my squatting and was really surprised that I was 52 .
Anyway I got 5 x 5 x 120kg so I was really happy with that. Each rep was as deep as I can go and I got good rebound out of the hole. The 90kg set to finish off was a burner .. I could have got more than 12 but I left it while I still had good form.
Leg presses and GHRs were good and my knees felt good during the session although they are a little achy now

It was a good session and that 5 x 5 was a rep PR. I'll try to get another squatting session in this week and try to work with sets of 10 x100kg