Recovery after major shoulder repair

[cmoore]

Woot! Nice job Andrew! Way to PR!

[Flounderbout]

FECKING BRILLIANT. I enjoyed the understated post, but I have a sneaking suspicion that you were absolutely stoked about that, and rightly so. Awesome to double 180kg after it has been such a bugbear for ages. But to go on and nail the 190kg is just huge. Especially unbelievable that it is your first serious DL session since the op and you just go and pull it.

And apparently 190kg is the PR of all the very best people

I'm not surprised you felt you couldn't double it or pull 200kg - you had just doubled 180k after all!

So anyway, this is the time for celebration rather than analysis, but I can't help noticing the low volume ladder that you used to get there. Was that a conscious choice to drop the volume in the lead up from your usual? Certainly seems to have worked a treat!

Brilliant work Andrew.











Oh hang on a minute... No vid? Well.... in that case...

[fittofattofit]

well you beat my bench!!!

awesome stuff sir... glad everything felt good through the heavy weight and the arm...

Thanks Scott! I saw that you're now beating my squats
The arm felt great and I wasn't even conscious of the biceps

Excellent job on the deads. Again, the diversity of movements it really cool. I am going to have to give the bands on the abductor/adductor a go.

Ray

Thanks Ray! It's one of the things that I like about my trainer ... he makes me use accessory movements that I would have been too lazy to bother with. At least he did spare me the prowler today

Bumped for you. Grabbed myself some yellow therabands and black ones. Will see how that feels with the glute work prior to pulling Saturday.

Was looking for a gif to celebrate the amazing work but tbh. This PR is so serious that a gif is to immature. : p

Amazing work Andrew. Really inspiring stuff going on now. You are firing on all cylinders and have beaten ginganinja to the race.

Thanks for the bump Leigh and thanks for the reps
The race with Ninja is to 180 x 5 ... I've still got a way to go there

Woot! Nice job Andrew! Way to PR!

thanks Chris! I was pretty happy with myself

[fittofattofit]

FECKING BRILLIANT. I enjoyed the understated post, but I have a sneaking suspicion that you were absolutely stoked about that, and rightly so. Awesome to double 180kg after it has been such a bugbear for ages. But to go on and nail the 190kg is just huge. Especially unbelievable that it is your first serious DL session since the op and you just go and pull it.

And apparently 190kg is the PR of all the very best people

I'm not surprised you felt you couldn't double it or pull 200kg - you had just doubled 180k after all!

So anyway, this is the time for celebration rather than analysis, but I can't help noticing the low volume ladder that you used to get there. Was that a conscious choice to drop the volume in the lead up from your usual? Certainly seems to have worked a treat!

Brilliant work Andrew.

I was stoked .. he sort of snuck it up on me. When I got the 180 x 2 he said we had two choices: go for 185 x 2 or go for a single PR. I said 'let's go for the 190'. It all happened very quickly and I didn't have too much time to think about it ... I'd got the 190 about 10 minutes into the session. I let JP totally set the agenda for our sessions

And I was very aware of matching your 190 PR
That should be the incentive for you to go and pull a clean 200 now

Oh hang on a minute... No vid? Well.... in that case... : p : D

I is aware ...no vid or it didn't happen
I keep thinking about setting up my phone for a vid but I think the very knowing that it was on could destroy my mindset. It's the same deal with the squats. JP wouldn't mind but I think that the best way for me to do it without disturbing my equanimity would be to set up my phone in the corner and just forget about it and let it record for an hour. I always take vids in my commercial gym but I've not yet pulled more than 175kg there.

[Flounderbout]

I is aware ...no vid or it didn't happen
I keep thinking about setting up my phone for a vid but I think the very knowing that it was on could destroy my mindset. It's the same deal with the squats. JP wouldn't mind but I think that the best way for me to do it without disturbing my equanimity would be to set up my phone in the corner and just forget about it and let it record for an hour. I always take vids in my commercial gym but I've not yet pulled more than 175kg there.

I am increasingly aware of the video on my PR attempts, and I am not sure it is a good thing. Given your recent mental blockage with set-up etc, don't do it! Just get in there and pull heavy s4!t. You have nothing to prove by way of videos. Everyone in here knows what you are capable of.

[JohnButz]

Awesome Deadlifts Andrew!

[EB68]

Dam Andrew, I want to know what the heck you are eating? Every time I open this journal there are new big blue letters saying PR. I think I will go and see if I can tear a muscle or tendon and see how it works for me .
That is an awesome PR right on the tail of the huge Squat PR. You are on fire lately for sure.
You are looking the part as well, Your Quads are huge in the picture.

[highiso]

BOOM!!! And 418 it is! So I'm sure you'll being doing multiple reps at 405 next week, right???

[EjnarKolinkar]

Deadlifts
2 x 180kg (396lbs) 2 rep PR
1 x 190kg (418lbs) PR

PR time! Congrats, you've been working hard for this one!!!

[mirroroferised]

Awesome job on that pr. Must be something in the water this week

[wedjim]

Fit, crushing PR 's up in here, Solid work, I knew you would do it!

I have to try some band work again, been a while.

[pharmamarketer]

DL PR. Awesome. Love it. You are crushing it on top of recovering. Absolutely fantastic

[fittofattofit]

I am increasingly aware of the video on my PR attempts, and I am not sure it is a good thing. Given your recent mental blockage with set-up etc, don't do it! Just get in there and pull heavy s4!t. You have nothing to prove by way of videos. Everyone in here knows what you are capable of.

I realise that the mental side of things with my deads is where I have to work ... I know that I've got the strength but the technique gets thrown out when the least shred of doubt enters my mind. I probably should just wear blinkers

Awesome Deadlifts Andrew!

Thanks John!

Dam Andrew, I want to know what the heck you are eating? Every time I open this journal there are new big blue letters saying PR. I think I will go and see if I can tear a muscle or tendon and see how it works for me .
That is an awesome PR right on the tail of the huge Squat PR. You are on fire lately for sure.
You are looking the part as well, Your Quads are huge in the picture.

The answer to what I'm eating is : 'too much' .. for a guy who's supposed to be cutting for a beach holiday I'm taking my time! I think that the biggest change for me has been a little bit of confidence sneaking into my mental approach, especially for the squatting. My actual bodyweight has been remarkably constant although I feel that I've thickened up a little now that I'm back deadlifting. I feel that I'm in a sweet spot and still have a few small PRs left in me

BOOM!!! And 418 it is! So I'm sure you'll being doing multiple reps at 405 next week, right???

Thanks Gary! I'll be trying for reps at 405 now

PR time! Congrats, you've been working hard for this one!!!

Thanks Robert!

Awesome job on that pr. Must be something in the water this week

Thanks Dave!

Fit, crushing PR 's up in here, Solid work, I knew you would do it!

I have to try some band work again, been a while.

I've been really pleased with the lifting and a little surprised ... I haven't let the mindfcuks get to my head this time around

DL PR. Awesome. Love it. You are crushing it on top of recovering. Absolutely fantastic

Thanks Rob ... not lifting to your standards but I feel that I've put this last injury behind me now!

Friday 6th June 2014

171lbs

Rows/shoulders

Yates Rows
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
16 x 100kg (220lbs)
Kept it tight


Pendlay rows
5 x 100kg (220lbs)
Low Back was feeling tweaky


Wide grip pull-downs ... FST-7
10 x 140lbs
10 x 140lbs
10 x 140lbs
8 x 140lbs
8 x 140lbs
8 x 120lbs
8 x 120lbs
Tempo 3:2:3
30 second rest between sets


reverse pec deck rear felt flyes ... FST-7
8 x 47kg (104lbs)
12 x 40kg (88lbs)
10 x 40kg (88lbs)
8 x 40kg (88lbs)
8 x 40kg (88lbs)
8 x 37kg (82lbs)
8 x 37kg (82lbs)
Tempo 3:2:3
30 seconds rest between sets
Rear delts and rhomboids


50 minutes

I feel great after yesterday's session ... I've got good hammie, glute, medial and lateral quad DOMS and my lower back had no pain at all. I felt like doing rows to hit the lats. The Yates rows felt fine and I kept everything tight. I started to do some Pendlays but I could feel the low back tightening up so, given that I'd already done Pendlays yesterday and the PC had a good thrashing, I thought it was wise to leave them. Did some FST-7 pulldowns and rear delt flyes for that delt pump
TGIF!

[kimm4]

2 x 180kg (396lbs) 2 rep PR
1 x 190kg (418lbs) PR

Holy smokes...must be something in the water...

Friggin awesome!

[scott_donald]

yes your poor body needs some recovery time now after all that!!!!

[fittofattofit]

2 x 180kg (396lbs) 2 rep PR
1 x 190kg (418lbs) PR

Holy smokes...must be something in the water...

Friggin awesome!

Ha ... thanks Kimm .. I surprised myself

yes your poor body needs some recovery time now after all that!!!!

I think a good sleep will help as well
I am thinking of some squats tomorrow though

[pastorgbc]

Now that is a back workout. I would be afraid to wear a shirt that I liked with the pump that session generated.

Ray

[fittofattofit]

Now that is a back workout. I would be afraid to wear a shirt that I liked with the pump that session generated.

Ray

Interesting that you should say that Ray ..... all of my usual tank tops for the gym are feeling tight across the lats and I can barely fit into my favourite business shirts

Saturday 7th June 2014

173lbs

Squats

Squats
10 x bar
10 x 60kg (132lbs)
10 x 100kg (220lbs)
8 x 110kg (242lbs)
8 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
40 reps at 130kg/286lbs
Just grinding in the volume

Bench Press
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
Tempo 3:2:3
Very strict form

Roman chair sit-ups
20 x BW+10kg
20 x BW+10kg
20 x BW+10kg

60 minutes

I stuck to 130kg/286lbs for the squatting. Was planning on 7 x 5 but my glutes felt really fatigued so I ended up dropping some reps and just going for 10 sets. None of the reps were grinders but I'm always a bit more tentative squatting in the rack in this gym. I should have done a repout set of 10 x 100kg at the end but I just couldn't be fcuked
Benching was slow and tight keeping the focus on the pecs
3 weeks from today we leave for Bali ... it's going to be a hard cut from here to get those abs popping

It's a long Weekend here ... Monday is the Queen's Birthday. Stupid when you think that our Queen lives 10,000 miles away and it isn't even her birthday
Time for Australia to become a Republic!

[securekey]

3 weeks from today we leave for Bali ... it's going to be a hard cut from here to get those abs popping

Are you planning to stay in the same area and train at the same gym as last year?? I am sure the locals will be excited to see you back.

It's a long Weekend here ... Monday is the Queen's Birthday. Stupid when you think that our Queen lives 10,000 miles away and it isn't even her birthday
Time for Australia to become a Republic!

I agree... this 'queen' business is garbage. I can't believe the money they waste on this outdated foolishness.

[postman123]

You're killing it Andrew! Prs galore lately. Well done mate.

[fittofattofit]

Are you planning to stay in the same area and train at the same gym as last year?? I am sure the locals will be excited to see you back.

I'm staying in the same place so I could go to the same gym and it was cool and they would be excited to see me back but the downside is that they didn't have enough of the same plates or even a proper oly bar for me to do deadlifts with. Last time I just stuck to squatting!
There are some more heavy duty gyms in Bali but they are at least a half hour taxi trip away

And you missed my deadlift PR

I agree... this 'queen' business is garbage. I can't believe the money they waste on this outdated foolishness.

We had William, Kate and baby George visiting Australia last month and I just though WTF! Time for a meritocracv!

You're killing it Andrew! Prs galore lately. Well done mate.

Thanks Postie!

Sunday 8th June 2014

173.5lbs .... RPM/HIIT cycle

HITT .... 50 minutes

Assisted pull-ups
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
Tempo 3:2:3

Seated cable rows
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
Tempo 3:2:3

50 minutes + 20 minutes


Today was my token cardio session of the week ... it actually felt good. I cranked up the resistance on the bike and my legs have done a lot of work. Afterwards I did some shoulder work in the gym with slow assisted pull-ups and some seated rows

Last night I had to drop my 17yo off to a birthday party in the country. The place was a cherry farm down a dirt road into a steep valley. When I got there the girls heard this hissing .. a rock had slashed the sidewall of a front tire so I had to start changing it on soft ground in the dark. A couple of the boys came out from the party to help so I was happy for them to join me doing the grunt work. Anyway got it all done and drove back home. This morning my daughter says: Vas asked how old you were. When I told him he said 'Wow, your dad's in great shape .... incredible shape for his age'
I'll take compliments whenever I can get them

My right knee feels a little achy after yesterday's squats and the cycling but I should be fine for Tuesday's squat session with JP. No PR singles attempts planned but I suspect that I'll be going for a 5RM

[securekey]

190kg/418lbs x 1 .... .. Didn't linger so long with the set-up and nailed it. Wouldn't have got a double or 200 but it still felt great

Doh... how did I miss this... that is awesome fit. I think the replies moved so quick that I didn't see it. Congrats brother

[SideSteal]

Deadlifts ... full reset
5 x 70kg (154lbs)
5 x 110kg (220lbs)
2 x 140kg (308lbs)
2 x 160kg (352lbs)
2 x 180kg (396lbs) 2 rep PR
1 x 190kg (418lbs) PR

^^ This is excellent! Nice pulls!

[EjnarKolinkar]

Haha, we are near ancient in the eyes of 17 year old mind. Agree though, it's a good thing to get some props!

Keeping the wind up with another HIIT cycle session, bet it pays dividends keeping up with JP's programming.Good stuff Andrew.

[Payton1221]

Squats
10 x bar
10 x 60kg (132lbs)
10 x 100kg (220lbs)
8 x 110kg (242lbs)
8 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
40 reps at 130kg/286lbs
Just grinding in the volume

W-O-W!!!

When I told him he said 'Wow, your dad's in great shape .... incredible shape for his age'

I call "BS" on the "for his age" portion . . . this was added to make himself feel better. You look great at ANY AGE. Keep killin' it, friend!

[doughnutgut]

Real story.

Tyre popped.
Lads came out to help.
You pretended there was no jack.
Deadlifted the side of the car.
Yawned a bit.
Kids changed wheel while you checked your nails on the lockout.
Drove off.



I am wondering what is in store for next session also Andrew. Could it be the x5 reps to beat the ninja!!!!

Who knows.

I love the totalling up of the volume in here. No matter what. You get chit done.

[fittofattofit]

Doh... how did I miss this... that is awesome fit. I think the replies moved so quick that I didn't see it. Congrats brother

Ha .... I know it's nothing special but it took me so long to get a pull with a 4 in front that I feel like shouting it

^^ This is excellent! Nice pulls!

Thanks SS!

Haha, we are near ancient in the eyes of 17 year old mind. Agree though, it's a good thing to get some props!

Keeping the wind up with another HIIT cycle session, bet it pays dividends keeping up with JP's programming.Good stuff Andrew.

I'm always amazed how decrepit they think we should be at 50+. The compliments don't come that often, and he was a pretty big and strong looking dude, so I was happy to accept the praise
I'm not a great one for cardio but the HIIT cycling does appeal to me because it is more of a power session. I think it does help with that lower body strength and stamina so that has to help me get through JPs workouts

W-O-W!!!


I call "BS" on the "for his age" portion . . . this was added to make himself feel better. You look great at ANY AGE. Keep killin' it, friend!

Thanks Mark!

[securekey]

Ha .... I know it's nothing special but it took me so long to get a pull with a 4 in front that I feel like shouting it

Seriously though that is a nice PR. The best I could manage so far this year is 405 and I didn't have any surgeries You are doing awesome.

[fittofattofit]

Bumpity

Saturday 7th June 2014

173lbs

Squats

Squats
10 x bar
10 x 60kg (132lbs)
10 x 100kg (220lbs)
8 x 110kg (242lbs)
8 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
40 reps at 130kg/286lbs
Just grinding in the volume

Bench Press
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
Tempo 3:2:3
Very strict form

Roman chair sit-ups
20 x BW+10kg
20 x BW+10kg
20 x BW+10kg

60 minutes

I stuck to 130kg/286lbs for the squatting. Was planning on 7 x 5 but my glutes felt really fatigued so I ended up dropping some reps and just going for 10 sets. None of the reps were grinders but I'm always a bit more tentative squatting in the rack in this gym. I should have done a repout set of 10 x 100kg at the end but I just couldn't be fcuked
Benching was slow and tight keeping the focus on the pecs
3 weeks from today we leave for Bali ... it's going to be a hard cut from here to get those abs popping

It's a long Weekend here ... Monday is the Queen's Birthday. Stupid when you think that our Queen lives 10,000 miles away and it isn't even her birthday
Time for Australia to become a Republic!






Sunday 8th June 2014

173.5lbs .... RPM/HIIT cycle

HITT .... 50 minutes

Assisted pull-ups
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
Tempo 3:2:3

Seated cable rows
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
Tempo 3:2:3

50 minutes + 20 minutes


Today was my token cardio session of the week ... it actually felt good. I cranked up the resistance on the bike and my legs have done a lot of work. Afterwards I did some shoulder work in the gym with slow assisted pull-ups and some seated rows

Last night I had to drop my 17yo off to a birthday party in the country. The place was a cherry farm down a dirt road into a steep valley. When I got there the girls heard this hissing .. a rock had slashed the sidewall of a front tire so I had to start changing it on soft ground in the dark. A couple of the boys came out from the party to help so I was happy for them to join me doing the grunt work. Anyway got it all done and drove back home. This morning my daughter says: Vas asked how old you were. When I told him he said 'Wow, your dad's in great shape .... incredible shape for his age'
I'll take compliments whenever I can get them

My right knee feels a little achy after yesterday's squats and the cycling but I should be fine for Tuesday's squat session with JP. No PR singles attempts planned but I suspect that I'll be going for a 5RM

Real story.

Tyre popped.
Lads came out to help.
You pretended there was no jack.
Deadlifted the side of the car.
Yawned a bit.
Kids changed wheel while you checked your nails on the lockout.
Drove off.

I wish it were true .. would have been a great story
Actually the hardest part was figuring out how to assemble the jack

I am wondering what is in store for next session also Andrew. Could it be the x5 reps to beat the ninja!!!!

Who knows.

I love the totalling up of the volume in here. No matter what. You get chit done.

5 x 180 would be cool but that would be a very impressive bump Knowing the way his evil mind works and knowing that I got 160 x 5 the week before I'll be happy if I can get 170 x 5

[fittofattofit]

Seriously though that is a nice PR. The best I could manage so far this year is 405 and I didn't have any surgeries You are doing awesome.

You tall guys have to pull the bar a lot further than me so I don't have as much work to do
I'd always been disappointed that I've had a strong back and strong legs but could never get the two to work together to get a 400 lift. Hopefully I'll be able to repeat the feat and it wasn't just a fluke