Recovery after major shoulder repair

[doughnutgut]

Subbed to the Woody page. Thanks Andrew. Will read it tonight with some movie food.

[mirroroferised]

Lots of good bro sessions in here lately. I like it I'm guessing you're going to have a massive deadlift session when that day finally comes.

[Plateauplower]

It's no fun for sure, I had a mild tear in a glute from a throw in wrestling and it took a while to heal, you don't realize how often you use them until it hurts. Getting in and out of the car, stairs, walking, everything sucks. Not pleasant, I would hold off on the squats and deads until it's ready and ease back into them. Deep tissue massage is supposed to help break up any forming scar tissue too, good luck with that they might charge extra .

[jonnyboy44]

big volume session Saturday

good to read the stretching helped and must have had a good bi/tri pump on Sunday

[fittofattofit]

Subbed to the Woody page. Thanks Andrew. Will read it tonight with some movie food. ; )

A lot of the guys gained 10kg on their bench.
What is your movie food?

Lots of good bro sessions in here lately. I like it : D I'm guessing you're going to have a massive deadlift session when that day finally comes.

I hope so Dave but the pain in the glute was bad today .. two more days of resting the legs and I'm hoping I'll be good for the deads

It's no fun for sure, I had a mild tear in a glute from a throw in wrestling and it took a while to heal, you don't realize how often you use them until it hurts. Getting in and out of the car, stairs, walking, everything sucks. Not pleasant, I would hold off on the squats and deads until it's ready and ease back into them. Deep tissue massage is supposed to help break up any forming scar tissue too, good luck with that they might charge extra ; ).

I felt good this morning but I just took the dog for a walk and at the half way point my glute started spasming and I had to stop and stretch. I'm due for a deep tissue massage on Thursday after my planned session with JP

big volume session Saturday

good to read the stretching helped and must have had a good bi/tri pump on Sunday

Thanks Jon ... lots of bro work and hypertrophy type sessions while I'm taking it easy on the squats and deads

Tuesday 26th August 2014

165lbs

Chesticles

Bench
8 x 50kg (110lbs)
6 x 60kg (132lbs)
5 x 65kg (143lbs)
5 x 65kg (143lbs)
5 x 65kg (143lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
8 x 50kg (110lbs)
Macenko Wk1.2

Hammer grip pulldowns to chest
10 x 180lbs
10 x 180lbs
10 x 180lbs
10 x 180lbs
10 x 180lbs
Tempo 3:1:3
Upper and middle pecs, serratus

Pec deck flyes ... FST-7
10 x 120lbs
8 x 120lbs
8 x 115lbs
8 x 110lbs
8 x 105lbs
10 x 100lbs
8 x 100lbs ... 5 x 95lbs drop set
30 seconds between sets
Great pump

'Perfect' push-ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Slow

Glute/piriformis stretches
Sh!tload in between all the other sets

50 minutes

My glute/piriformis is still sore .. it feels like something has curled up and died in my right butt cheek, so no squats or deads. That will happen Thursday now and I'll be doing a lot more stretching and tennis ball rolling before then
Today was the second session of the Macenko programme using my baby weights .. I was working on keeping the set up and form consistent for every rep and it felt OK. Nothing much else

[doughnutgut]

What weight did you pump into Macenko for the max Andrew?

I read through the page and it is also great that some had tidied up their form as well as adding to the max.

Going to read it again and possibly run the program in the near future.

Plain popcorn when on a deficit. Nachos if not. Covered in guacamole, chicken, salsa and jalapeños.


I think you might need someone to really dig into that knot. Hope it settles soon.

[ljimd]

Good luck with that glute Andrew. That has to make any training bothersome.

[fittofattofit]

What weight did you pump into Macenko for the max Andrew?

I read through the page and it is also great that some had tidied up their form as well as adding to the max.

Going to read it again and possibly run the program in the near future.

I put in 80kg and that is pretty much a sad but true max at the moment
This link downloads the spreadsheet (I'm sure you've done it already )
http://www.j-shaw.com/Macenko.xlsx

I think that one of the advantages of all of these high volume programmes is that you get the chance to just gring out your form

Plain popcorn when on a deficit. Nachos if not. Covered in guacamole, chicken, salsa and jalapeños.

I think you might need someone to really dig into that knot. Hope it settles soon.

I'm a sucker for chocolate and ice-cream

Good luck with that glute Andrew. That has to make any training bothersome.

Thanks Larry. The problem with the tightness in the glute is that it has been pulling on my pelvis and the facet joint pain has really flared up badly .. it's the worst pain I've been in for a long, long time. I probably should just take a solid week off all lifting but I'll see if things are any better tomorrow

[doughnutgut]

I put in 80kg and that is pretty much a sad but true max at the moment
This link downloads the spreadsheet (I'm sure you've done it already )
http://www.j-shaw.com/Macenko.xlsx

I think that one of the advantages of all of these high volume programmes is that you get the chance to just gring out your form.

I did.

But I am sitting on the old office version so am not able to edit the xl sheet. I lost interest in anything PC related once I left Honda.

I'm a sucker for chocolate and ice-cream

I was thinking more of the lines of this.

[JohnButz]

Hope you start to feel better Andrew! I just checked out that bench program, looks awesome!

[scott_donald]

lots of ass work to be done for you...

solid wee chesticles sesión...

new gaps from Scotch are good - two girls... Adelaide has only failed us once in the last few years...

[SlothBane]

The programming on Macenko looks good. 2 days a week, with plenty of rest, should yield some nice strength gains.

I vote take a week off for the RG if your journal is a democracy.

[Leigh07]

Just been flicking through. Gotta say I'm impressed, you have some strong natural pulling strength. Very impressed.

[securekey]

Just checking in to see whats going on... I don't have a lot of time these days but have been lurking

Things are looking good as usual.

[wedjim]

That makes more sense Andrew. I feel learnt better still now.

I'm kinda like a sponge, except once in a While I get rung out and have to start over.

[fittofattofit]

I did. : D

But I am sitting on the old office version so am not able to edit the xl sheet. I lost interest in anything PC related once I left Honda. : (

I've owned a MAC since 1991 .. I'm a nerd original

Hope you start to feel better Andrew! I just checked out that bench program, looks awesome!

Thanks John .. it's still flaring up but at least I got to deadlift today. I figured that I can give Macenko a chance because I'll be taking the lower body work a little easier for a few weeks

lots of ass work to be done for you...

solid wee chesticles sesión...

new gaps from Scotch are good - two girls... Adelaide has only failed us once in the last few years...

That's such a great exchange .. I assume that some Gordon's kids go to Scotch. It was 23ºC here today

The programming on Macenko looks good. 2 days a week, with plenty of rest, should yield some nice strength gains.

I vote take a week off for the RG if your journal is a democracy. : D

Well .... I did take a few days off
I like the programme: there is a good amount of volume but spread over two days with just a very steady increment so my shoulders don't get too worn out

Just been flicking through. Gotta say I'm impressed, you have some strong natural pulling strength. Very impressed.

Thanks Leigh!

Just checking in to see whats going on... I don't have a lot of time these days but have been lurking : )

Things are looking good as usual.

Thanks for the support SK

That makes more sense Andrew. I feel learnt better still now. : D

I'm kinda like a sponge, except once in a While I get rung out and have to start over.

I hope that I'll always keep learning

Thursday 28th August 2014

165lbs

Deads with JP

Glute and hamstring stretches
Aarrgghh!

Deadlifts .. full reset
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
3 x 160kg (352lbs)
3 x 170kg (374lbs)
1 x 180kg (396lbs)
1 x 180kg (396lbs)
F x 180kg (396lbs)
Feeling weak
Glute held it together

Superset
Pendlays
10 x 70kg (154lbs)
8 x 80kg (176lbs)
8 x 90kg (198lbs)
power up; pause; slow down
with ring pull-ups
10 x BW
10 x BW
10 x BW
Dead hang, then chest to rings

Superset
Good mornings
12 x 50kg (110lbs)
10 x 60kg (132lbs)
10 x 70kg (154lbs)
with step-ups to 18" box
12 x 50kg (110lbs)
10 x 60kg (132lbs)
8 x 70kg (154lbs)
Drive up with glute, lockout with quads

Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
with GHRs
12
12

Thoracic rotations/hamstring stretches

50 minutes


Fuarck my hip has been painful ... I have had sciatica the last few days with the inflamed piriformis trapping the sciatic nerve and pain shooting into the butt and down the leg. This morning was bad ( trying to get into the car first thing) but I had a mobility session and felt a bit freed up. I was thinking of cancelling the sesh with JP but I took some pain killers and fronted up for the deadlifts. I pulled 180kg x two singles but couldn't get a third Feeling really weak and lost the form in my head

The Bad
1. Really bad piriformis strain going on for 9 days.
2. Intermittent sciatica .. pain shoots down the right butt and thigh
3. Diet has been shyte and weight is still only 165
4. No deads for two weeks and squats for 9 days

The Good
1. Did my regular mobility session in the morning (and took painkillers before the session)
2. Was able to keep tight and pulled 180kg for two singles ... feeling weak though ... should have pulled 180 x 3
3. Piriformis and sciatic pain stayed away during the accessories
4. Had a deep tissue massage after

The Ugly
1. Daughters arrived home on Monday to find that their mother had moved out with half the furniture
2. Lawyer's letter arrives Tuesday (as a PDF)
3. 21st Anniversary is next week

[Plateauplower]

So sorry to hear about the marriage situation, thats hard. Was it something you saw coming or just complety out of the blue? Hang in there man, seems like things can only improve from here...Hopefully the combo of the mobility session and deep tissue massage will get your azz healed up quick.

[raynerd]

Andrew, I am very sorry about your troubles at home. I have gone through that in my life and it is horrible, the stress just eats at you. You will get through and it gets better. Fantastic you are still killing the gym, despite the injury and the home situation. I dealt with it pounding alcohol and turned into one sorry SOB. Not the route you will take of course, and I do not recommend my therapy to anyone.

I have since remarried and am the happiest I have ever been in my life. Stay focused at the gym, and take the high road with the lawyers and your wife. Time always has a way of healing things for the better. Feeling for ya man.

[fittofattofit]

So sorry to hear about the marriage situation, thats hard. Was it something you saw coming or just complety out of the blue? Hang in there man, seems like things can only improve from here...Hopefully the combo of the mobility session and deep tissue massage will get your azz healed up quick.

Unfortunately her parents have been unwell and she came back from a trip to Ireland in May feeling very down. She blew up over an argument with our 17yo 3 months ago, then refused to talk to myself or the kids, went back to Ireland for a month without telling us she was going and now it seems that I'm the focus of her blame for everything. Now this ..
she has had friends who don't know us as a family egging her on

Andrew, I am very sorry about your troubles at home. I have gone through that in my life and it is horrible, the stress just eats at you. You will get through and it gets better. Fantastic you are still killing the gym, despite the injury and the home situation. I dealt with it pounding alcohol and turned into one sorry SOB. Not the route you will take of course, and I do not recommend my therapy to anyone.

I have since remarried and am the happiest I have ever been in my life. Stay focused at the gym, and take the high road with the lawyers and your wife. Time always has a way of healing things for the better. Feeling for ya man.

Thanks Shawn .. I still love my wife and want to help her and the thought of looking for another life partner in my mid 50s is so scary that I can't even contemplate it. The gym has kept me sane through all my other life stresses so I won't be stopping now

[Leigh07]

So sorry to hear about the marriage situation, thats hard. Was it something you saw coming or just complety out of the blue? Hang in there man, seems like things can only improve from here...Hopefully the combo of the mobility session and deep tissue massage will get your azz healed up quick.

x 2.

All the best with things. Hang in there.

[fittofattofit]

Bumped over

Thursday 28th August 2014

165lbs

Deads with JP

Glute and hamstring stretches
Aarrgghh!

Deadlifts .. full reset
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
3 x 160kg (352lbs)
3 x 170kg (374lbs)
1 x 180kg (396lbs)
1 x 180kg (396lbs)
F x 180kg (396lbs)
Feeling weak
Glute held it together

Superset
Pendlays
10 x 70kg (154lbs)
8 x 80kg (176lbs)
8 x 90kg (198lbs)
power up; pause; slow down
with ring pull-ups
10 x BW
10 x BW
10 x BW
Dead hang, then chest to rings

Superset
Good mornings
12 x 50kg (110lbs)
10 x 60kg (132lbs)
10 x 70kg (154lbs)
with step-ups to 18" box
12 x 50kg (110lbs)
10 x 60kg (132lbs)
8 x 70kg (154lbs)
Drive up with glute, lockout with quads

Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
with GHRs
12
12

Thoracic rotations/hamstring stretches

50 minutes


Fuarck my hip has been painful ... I have had sciatica the last few days with the inflamed piriformis trapping the sciatic nerve and pain shooting into the butt and down the leg. This morning was bad ( trying to get into the car first thing) but I had a mobility session and felt a bit freed up. I was thinking of cancelling the sesh with JP but I took some pain killers and fronted up for the deadlifts. I pulled 180kg x two singles but couldn't get a third Feeling really weak and lost the form in my head

The Bad
1. Really bad piriformis strain going on for 9 days.
2. Intermittent sciatica .. pain shoots down the right butt and thigh
3. Diet has been shyte and weight is still only 165
4. No deads for two weeks and squats for 9 days

The Good
1. Did my regular mobility session in the morning (and took painkillers before the session)
2. Was able to keep tight and pulled 180kg for two singles ... feeling weak though ... should have pulled 180 x 3
3. Piriformis and sciatic pain stayed away during the accessories
4. Had a deep tissue massage after

The Ugly
1. Daughters arrived home on Monday to find that their mother had moved out with half the furniture
2. Lawyer's letter arrives Tuesday (as a PDF)
3. 21st Anniversary is next week

x 2.

All the best with things. Hang in there.

Thanks. Her head's not in a good place at the moment and I'm hoping things can improve for her

[cmoore]

That's a hella day especially with your hip troubles.

Ps- Rings are Monster.

[EjnarKolinkar]

Aw crap.

I'm forever the optomist though. Thinking good thoughts for your family however thing change Andrew.

[EB68]

180kg Deadlifts, 90kg pendlay rows, dead hang ring pull-ups and 32kg KB swings. Yep looked weak to me too . Nice session despite the glute issues. Hope the rear end heals up soon for you.
Hate to hear about the family situation, hope it works out for the best however it goes.

[scott_donald]

So sorry about the marital situation, that and cancer are the two things that really make me sad,,, guess I am a romantic and once I find someone I want it to be forever!

One good thing at least for someone your age you have a hot bod!!!

But in all seriousness hope it turns out to the best for you..,

And yes we send two to them every six months and them in return... These two are drama kids but both seem fun and willing to put in effort and try... Not like the last two who didn't like each other and stayed on their rooms and didn't speak!!!

You should be honoured - first post on my ipad ever... So fiddly to use on here...

[mirroroferised]

Good to see you got a deads session in despite the personal and physical troubles. Hope things end up okay Andrew.

[wedjim]

Pulling 396lbs with a sore butt and sciatica, wow. You need to take a deload brother and get healed up. Trust me, your not giving up by resting it a bit. Just as important as the work! But you know all this?...so, why not do it?

Really bummed to hear about the family issues, gotta be tuff, especially if it's outta the blue. Hope your getting by ok. I know it feels like a mess but it will get better with time.

Now may be the perfect time to take a gym break and avoid angry training, which we know is snap city!!! srs

[ljimd]

You are in my thoughts. I've been to that movie twice. Never easy.

[jonnyboy44]

had to scroll back a bit to catch up. So sorry to read about the family issues. Lets just hope you and her can get things resolved quickly, one way or the other. In the mean time keep busy look after yourself.

[fittofattofit]

That's a hella day especially with your hip troubles.

Ps- Rings are Monster.

Thanks Chris ... I've often found that when I do have a muscle strain that I'm so guarded that my form actually stays tight. The deads didn't seem to aggravate my hip and sciatica so that was good
I love the ring work but whenI'm supersetting it it doesn't take lone to draw out the fatigue!

Aw crap.

I'm forever the optomist though. Thinking good thoughts for your family however thing change Andrew.

Thanks Robert ... I'm hoping that she gains some insight into what she's doing but she's got a cabal of divorced and single 'friends' pissing in her ear

180kg Deadlifts, 90kg pendlay rows, dead hang ring pull-ups and 32kg KB swings. Yep looked weak to me too : D. Nice session despite the glute issues. Hope the rear end heals up soon for you.
Hate to hear about the family situation, hope it works out for the best however it goes.

Thanks Eric ... I'm feeling weak because I got a triple at 180kg three weeks ago and on this day there was no chance. I've been unable to put on weight as well. Hopefully I'll get back on track
And thanks ... we've always been a strong family unit so there's hope

So sorry about the marital situation, that and cancer are the two things that really make me sad,,, guess I am a romantic and once I find someone I want it to be forever!

One good thing at least for someone your age you have a hot bod!!!

But in all seriousness hope it turns out to the best for you..,

Thanks Scott, you incurable romantic
To quote Robin Williams: 'Ah, yes, divorce, from the Latin word meaning to rip out a man's genitals through his wallet.'
Even with a hot bod being back on the market at 53 is scary!

And yes we send two to them every six months and them in return... These two are drama kids but both seem fun and willing to put in effort and try... Not like the last two who didn't like each other and stayed on their rooms and didn't speak!!!

You should be honoured - first post on my ipad ever... So fiddly to use on here...

I hope your gappies enjoy their times in Aus ... weather is awesome at the moment for winter
And I am honoured to be your first iPad post ... you need a little keyboard dock to make them really useful IMO

Good to see you got a deads session in despite the personal and physical troubles. Hope things end up okay Andrew.

Thanks Dave .. lifting keeps me sane so I won't stop even if the motivation is lacking a little at the moment
One upside would be that I can finally have a home gym

Pulling 396lbs with a sore butt and sciatica, wow. You need to take a deload brother and get healed up. Trust me, your not giving up by resting it a bit. Just as important as the work! But you know all this?...so, why not do it?

Really bummed to hear about the family issues, gotta be tuff, especially if it's outta the blue. Hope your getting by ok. I know it feels like a mess but it will get better with time.

Now may be the perfect time to take a gym break and avoid angry training, which we know is snap city!!! srs

Thanks Jim .. that's true about 'angry training'. I'm going to take a few more rest days

You are in my thoughts. I've been to that movie twice. Never easy.

Thanks Larry!

had to scroll back a bit to catch up. So sorry to read about the family issues. Lets just hope you and her can get things resolved quickly, one way or the other. In the mean time keep busy look after yourself.

Thanks Jon ... at least the kids are older so that makes it simpler

Saturday 30th August 2014

164lbs

Chesticles

Bench
8 x 50kg (110lbs)
6 x 60kg (132lbs)
5 x 65kg (143lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
5 x 65kg (143lbs)
5 x 60kg (132lbs)
Macenko Wk2.1

Wide grip lat pull-downs
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
Tempo 2:2:2

Pec deck flyes ... FST-7
12 x 120lbs
10 x 120lbs
8 x 120lbs
8 x 115lbs
8 x 115lbs
8 x 115lbs
8 x 115lbs
30 seconds between sets

Reverse pec deck RDFs ... FST-7
8 x 100lbs
8 x 95lbs
8 x 90lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
30 seconds between sets

'Perfect' push-ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Slow. Last two sets R/P

50 minutes

I wasn't especially motivated today but I dragged myself in to the gym at midday. The glute is still painful and the sciatic pains are still lurking but it's eased off from yesterday. I would have loved to do some volume squatting but it seemed smarter to leave it so I stuck to some chest and shoulders. Nothing much but at least I got it in
It's still winter here and today is 25ºC/77ºF and sunny so I'm going to the the dog for a walk with one of my daughters and then going to have a Bro evening and have a few drinks with some friends at the local football game