Recovery after major shoulder repair

[InternetTuffGuy]

Wow that's a load of WG pull-up sets. Well done man.

[raynerd]

Great session, glad you are finding a way to some OHP's. Tons on wide chins going on and good job on the benching. Glad the knee will squat again soon!! Need your motivation!!

[fittofattofit]

Nothing wrong with the progress just being the reps felt great. Good to hear.

Thanks Dave ... small progress is still progress

Lots of great stuff in your post. I tend to agree that active recovery is better than just laying around hoping for the best.

Thanks .. and it's very true that doing nothing at all will actually allow the soft tissue supports of a joint to lose strength, so maintaining activtiy is important, it's just that I tend to overdo it a little

What are spider curls?

Also not a bad session up there with fail at 155. Lots of weight and good to know how the drop felt. Stuck in the hole aint much if you knew why.

The bench feeling much better is a better sign than most give credit for. Props big man.

Thanks Leigh .. I wasn't too unhappy about the squats although it grieves me to have lost strength. At least I can keep consistent form. Now deads .... that's another story
The bench still has a way to go for me to feel really comfortable with it as a movement but it's heading in the right direction. I'd like the bench numbers to be much better but then I am maintaining some reasonable mass through my pecs, delts and arms so at least that's a positive

Wow that's a load of WG pull-up sets. Well done man.

Thanks ITG .. the WG pull-ups have been my mainstay for shoulder strength and stability the last few years although I have slacked off a little lately. One of my regular challenges to myself is to work up to 100 reps in 10 minutes ... I've left that one ion the drawer while I'm doing the Macenko but I think I'll drag it out again soon

Great session, glad you are finding a way to some OHP's. Tons on wide chins going on and good job on the benching. Glad the knee will squat again soon!! Need your motivation!!

Thanks Shawn .. I don't feel that I'm too motivating at the moment. I need to have a good DL day to keep my sh!t together

Thursday 21st November 2014

166lbs

Deads with JP ... mindfcuk again

Warmups
Banded Good mornings
15 x purple band
15 x purple band
with single leg glute bridges
6 each side
6 each side

Deadlifts ... power up; slow down; re-set
3+3+3 x 60kg (132lbs)

Deadlifts
5 x 100kg (220lbs)
3 x 140kg (308lbs)
1 x 160kg (352lbs)
1 x 170kg (374lbs)
F, F, F x 180kg (396lbs)
3 x 160kg (352lbs)
F, F x 160kg (352lbs)
Mindfcuk again
I hate deads and what they do to me

Superset
Pendlay rows
8 x 60kg (132bs)
6 x 80kg (176lbs)
6 x 80kg (176lbs)
6 x 80kg (176lbs)
with Ring pull-ups
8 x BW
8 x BW
5 x BW+10kg
5 x BW+10kg
dead hang; chest to rings

Superset
Deadball cleans to 60" box
4 x 45kg (100lbs)
4 x 45kg (100lbs)
With inverted ring rows
8 x BW
8 x BW
8 x BW
Feet on a box
Power up, slow down

Deadball clean gauntlet
1 x 55kg (121lbs) to 60" box
2 x 45kg (100lbs) to 60" box
3 x 35kg (77lbs) to 60" box
4 x 25kg (55lbs) to 60" box
No rest

Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
with GHD sit-ups
12
12

Thoracic rotations/hamstring stretches

50 minutes

Deads ... fcuk deads
160kg x 1 was good
170kg x 1 was better. Not too heavy
180kg .... 1st pull = totally lost it. Spent more than 30 seconds bent over the bar tensing and un-tensing. Got the bar mid shin but was way forward and no tension through the PC.
180kg .... 2nd and 3rd pulls. Tried to walk up and just pull. Couldn't do it. Head totally fcuked
160kg x 3 ... felt heavy. Was going for volume then 3 x 3 but it just wouldn't happen
My form is totally messed up in my head

Pendlays and ring pull-ups
Pendlays are easy
Ring pull-ups ... weighted with a 10kg DB between the feet. Felt good. Needed a push for the last rep

Deadball cleans
These felt better this week (probably because I'd done so little work on the deads)
The Gauntlet had me breathing hard ... no rest, just moving form one box to the next. After the 55kg/121lb ball, the rest felt easy

I don't know how to work around this mindfcuk again. It's not strength and it's not conditioning it's just mindfcuk

[jonnyboy44]

nice to see the benching and OHP is progressing well. Im sure the deads will soon be flying up once some of the distractions of life are out of the way.

[Plateauplower]

The deads suck when they refuse to cooperate, and I am starting to come to the conclusion that for myself, if I try and fail at a weight, The chances of me pulling in the same session are slim to none. It's like it takes more energy on a fail than actually doing the reps. I wonder how it would work for you to focus on getting some multi rep sets at 170kg for a few sessions before going back after the 180? I think you would build both confidence and strength, singles don't do much for me anyway, and you really need to be firing on all cylinders for near max pulls, so anything from being a stellar day is going to pretty much cause the fails.

[scott_donald]

i hate dead full stop!!!

unlucky you just need to get used to keeping again and then start to push the weight...

[Flounderbout]

I don't know how to work around this mindfcuk again. It's not strength and it's not conditioning it's just mindfcuk

OK I only have one solution left. As you know my DL all time PR was pulled after a lunch with several glasses of a decent red. I'm afraid there is nothing else for it. You are simply going to have to get lashed before your deads sessions...

Also, you know I feel your pain. WTF is wrong with fecking deadlifts? Why can't they just be like other lifts?

[fittofattofit]

nice to see the benching and OHP is progressing well. Im sure the deads will soon be flying up once some of the distractions of life are out of the way.

Thanks Jon .. I need to do some remedial work with my deads but if I stay injury free then hopefully I can build up strength again

The deads suck when they refuse to cooperate, and I am starting to come to the conclusion that for myself, if I try and fail at a weight, The chances of me pulling in the same session are slim to none. It's like it takes more energy on a fail than actually doing the reps. I wonder how it would work for you to focus on getting some multi rep sets at 170kg for a few sessions before going back after the 180? I think you would build both confidence and strength, singles don't do much for me anyway, and you really need to be firing on all cylinders for near max pulls, so anything from being a stellar day is going to pretty much cause the fails.

Thanks Tim .. I definitely waste a lot of energy on the fails. I plan to do some deads again on Tuesday so I'll try to work with 170 and see if I can pull a few triples. The thing I really want to improve is my speed on pulling at the bar from set-up

i hate dead full stop!!!

unlucky you just need to get used to keeping again and then start to push the weight...

Thanks Scott ... that's the plan: reset, get some form back, and then start to bump the weight again

: mad:

OK I only have one solution left. As you know my DL all time PR was pulled after a lunch with several glasses of a decent red. I'm afraid there is nothing else for it. You are simply going to have to get lashed before your deads sessions...

Also, you know I feel your pain. WTF is wrong with fecking deadlifts? Why can't they just be like other lifts?

A few glasses of red can't hurt! I need to do something to take my mind off dem feckers

Friday 21st November 2014

Upper

Macenko bench ... 3.2 2nd cycle
8 x 50kg (110lbs)
6 x 65kg (143lbs)
5 x 67.5kg (150lbs)
4 x 72.5kg (160lbs)
4 x 72.5kg (160lbs)
7 x 67.5kg (150lbs) AMRAP
5 x 67.5kg (150lbs) AMRAP

Occlusion training ... Triceps pushdowns Ben P style
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 seconds between sets

Occlusion training ... Biceps cable curls
30 x 40lbs
30 x 40lbs
30 x 40lbs
30 x 40lbs
30 x 40lbs
30 seconds between sets

45 minutes









Saturday 22nd November 2014

Lane 9 gym, Sydney Harbour

Playing with deads

Deadlifts
10 x 60kg (132lbs)
10 x 100kg (220lbs)
5 x 140kg (308lbs)
1 x 160kg (352lbs)
1 x 170kg (352lbs)
F x 180kg (396lbs)
3 x 140kg (308lbs)
Just playing with form
180kg felt good but grip failed and couldn't lock out

Bench pressing
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
Bench was begging

Wide grip pulldowns .. FST-7
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
30 seconds between sets

Preacher curls

Stretching

30 seconds between sets

I flew to Sydney for the weekend to attend a friend's 50th.
The hotel was so-so but in a great location and they had a link in with the local council owned pool and gym complex which was 2 minutes walk away. This place was just awesome .. on Sydney Harbour just under the Sydney Harbour bridge

Lane 9 gym, Sydney Harbour
This was the view from inside the gym:



And this was where I drank my post work-out shake


The deads
After my fail the other day I felt that I had to try and do a few deads and get some vid footage of my form.

This was my rep at 170kg. I spent about 15 seconds before I pulled the bar but it felt OK


This is pretty typical. I bent down to the bar and then took 27 seconds before I pulled. You can see that I stay tensed for a long time and this really tires out my glutes, hammies and grip. With this rep I couldn't lockout, not because of lack of glute strength but because the bar had rolled into my fingers and I was about to lose it


After that I just pulled 140kg for 3 reps here. A different angle that accentuates my belly



The 50th
My friend is a Qantas pilot who I shared a house with when I lived in Dublin. He's been a very good friend to me and he catches up with me whenever he's in Adelaide. The party was in a sailing club on Sydney Harbour and this was the view on from the balcony with the mouths of two rivers running into the harbour



The phone call
It was a great night and I met some old friends and had a good few drinks. I got back to my hotel at about 1am and then I got this message about daughter #2

She'd been at 'schoolies' with 10,000 other kids and had to be given IV fluids by the ambulance service
She'd been drinking shots. Not much I could do from 1200km away. When I spoke to her on Sunday she said she'd been drinking shots

More to come and I've got lots of logs to catch up on

[EjnarKolinkar]

Deads look good andrew. IDK dont go by me bu the bar path was good.

Solid chest, back and bi and tri work.

Didnt notice the gut just the quads of peace(geebus)

Great photos of Sydney, sounds a good break for you.

[scott_donald]

wow eventful weekend... heard all about the schoollies thing from all the gaps...

[raynerd]

Great job Andrew, I would give that 180 dead a pass, only a couple inches short of lockout and it was a grip issue anyway! Nice to get that weight up again for sure! Beautiful pics and jealous of where you were as it is a snowy winter wonderland in effect here! Looking huge in the vids and no evidence of a belly was seen by me.
Solid arm workout as well, big pumpin! Sorry to hear about your daughter, sounds like she will learn a valuable lesson anyway and shots will be a thing of the past for her.

[Plateauplower]

Great work on the deads, you came right of the floor with 180kg, it counts in my opinion had you not lost your grip it would have been locked easily. That is a very impressive raw pull. For me being squated down in position to pull is just bleeding energy, I stand above the bar occasionally for a few seconds but it looked like you took the slack out a few times before the pulls (or it could have just been legs and shoulders flexing some) either way, I bet that does use some energy...Nice work breaking that barrier on 180 again though, I think next time it will be locked out with ease, I thought speed off the floor looked great. I have no speed from the floor, even at light weight, my muscles just are not used to firing like that, its something I need to work on for sure, as that bit of momentum has to help at might sticking pont where the back takes over from the legs.

The pics look awesome, sounds like a good getaway.

Sorry to hear about the daughter, excess in youth seems pretty common (at least it was for me, luckily never to that extent but likely close a few times). Im sure she will get a stern talking to about the difference between having a good time and risking her life...I do not look forward to those days with my kids, I would have been worried then pissed off...

[fittofattofit]

Deads look good andrew. IDK dont go by me bu the bar path was good.

Solid chest, back and bi and tri work.

Didnt notice the gut just the quads of peace(geebus)

Great photos of Sydney, sounds a good break for you.

Thanks Robert! The worst thing for me with the deads is the time it takes me to get ready to pull. If I pull quickly the form usually looks good
It was a nice break for me, even though it was just a weekend, and it was great to catch up with some old friends from 24 years ago

wow eventful weekend... heard all about the schoollies thing from all the gaps...

Yeah .... schoolies is a tradition. At least daughter #2 was with some good friends and there wasn't much I could do from Sydney

Great job Andrew, I would give that 180 dead a pass, only a couple inches short of lockout and it was a grip issue anyway! Nice to get that weight up again for sure! Beautiful pics and jealous of where you were as it is a snowy winter wonderland in effect here! Looking huge in the vids and no evidence of a belly was seen by me.
Solid arm workout as well, big pumpin! Sorry to hear about your daughter, sounds like she will learn a valuable lesson anyway and shots will be a thing of the past for her.

Thanks Shawn .. I don't think I've ever truly failed at lockout because my miss is usually from the floor, but I'm let down by a weak grip. I'd been grabbing onto that bar for 30 seconds with no chalk and I just felt it rolling into my fingers
I'd forgotten how beautiful a city Sydney is ... that party was literally 5 minutes by boat from the CBD
As for daughter #2, I'd prefer that she hadn't had this happen but I know she's been very abstemious since

Great work on the deads, you came right of the floor with 180kg, it counts in my opinion had you not lost your grip it would have been locked easily. That is a very impressive raw pull. For me being squated down in position to pull is just bleeding energy, I stand above the bar occasionally for a few seconds but it looked like you took the slack out a few times before the pulls (or it could have just been legs and shoulders flexing some) either way, I bet that does use some energy...Nice work breaking that barrier on 180 again though, I think next time it will be locked out with ease, I thought speed off the floor looked great. I have no speed from the floor, even at light weight, my muscles just are not used to firing like that, its something I need to work on for sure, as that bit of momentum has to help at might sticking pont where the back takes over from the legs.

Thanks Tim .. I never use a belt for squats or deads, but maybe I should. I was tensing the bar, every time I stuck my butt up .. it really does waste a huge amount of energy that I should be using to get some recoil happening. Eventually I tire out my glutes and hammies and then I start leaning over the bar and once that happens it's all over. The great thing for you in your deadlifting is that you've got raw strength ... you're doing easy reps of a weight that is more then my PB

The pics look awesome, sounds like a good getaway.

Sorry to hear about the daughter, excess in youth seems pretty common (at least it was for me, luckily never to that extent but likely close a few times). Im sure she will get a stern talking to about the difference between having a good time and risking her life...I do not look forward to those days with my kids, I would have been worried then pissed off...

I find it hard to be too judgemental because I've been there ... OK, not with a drip but paralytic when I was 17 s well ... and at least she was with friends. The thing that she most regrets is that she missed out on a good time with the music and her friends missed out as well because they stayed with her. I'm sure a good lesson was learnt

Monday 24th November 2014

Macenko/chest

Macenko bench ... 4.1 2nd cycle
8 x 50kg (110lbs)
6 x 65kg (143lbs)
5 x 67.5kg (150lbs)
4 x 72.5kg (160lbs)
3 x 77.5kg (170lbs)
3 x 77.5kg (170lbs)
1 x 77.5kg (170lbs) AMRAP
Mis-timed and got pinned
Still felt OK

Standing cable flyes
12 x 50lbs each side
10 x 50lbs each side
8 x 50lbs each side
10 x 40lbs each side
8 x 40lbs each side

Reverse pec deck rear delt flyes .. FST-7
12 x 90lbs
10 x 90lbs
10 x 90lbs
10 x 90lbs
8 x 90lbs
8 x 90lbs
8 x 90lbs
30 seconds between sets

40 minutes

I woke up with a very sore tooth and a very swollen cheek. I wasn't feeling great but I got in for a quick session and was happy with the Macenko even though none of it comes easy for me
I managed to get a slot with my dentist at Midday and by the time he saw me my cheek was really red and inflamed and I was feeling really unwell and sweaty. Anyway, short story: dental abscess > dentist drilled through the tooth > pus pouring out > 'the worst he'd seen for years' ... they all say that. It was pretty cool watching it though because he had a vid camera that was playing onto a screen in front of me. I'm on antibiotics now and I'm feeling much better apart from the grumbling sounds from my bowel




Tuesday 25th November 2014

167lbs

Deads and Pendlays

Deadlifts ... T&G
10 x 60kg (132lbs)
10 x 100kg (220lbs)
6 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
Trying to get quicker with the pull

Pendlay Rows
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
Felt good

45 minutes

I was feeling a lot better today after 24 hours on antibiotics. I was normally due for a deadlift session today with JP. He was going to be unavailable today but he'd suggested that I do triples at a reasonable weight to get my head sorted out
My aim today was to try and speed up the set-up and maintain form. This was the 2nd set ... 7 seconds from grabbing the bar to pulling ... just about a record for me. I think the 4th set was even quicker and felt great but I didn't film it

http://youtu.be/6PisRD77sHA


Anyway, I really do have to work to get that set-up happening quickly .. there is no reason other than the mindfcuk that I couldn't have a 5 second set-up for every pull. I did some Pendlays afterwards and they felt great, after which I had a massage

[Plateauplower]

Bench session looks great, gaining some ground there it seems. Hopefully the progression will stay in line with shoulder tissue. Deads look good too, I think a lot is gained imprinting the form on less than max effort pulls. I really think just getting enough reps in will cause you to find your best leverages and make everything automatic, I'm not there on deads yet, but my squats are pretty much autopilot for depth etc and it's rare for me to vary my form now, that's likely from squatting twice per week and deads once.

It looks like the tourniquet training is paying off, arms look huge in the vid, triceps look wide and well defined. Nice work.

That's great your daughter has good friends that look out for each other. Man I don't miss those days, I still occasionally have a few beers sometimes a few more than I should, but never like the high school college days.

[scott_donald]

looking very powerful when you are pulling... practice makes perfect... look at me doing legs 4 days a week now for 7 weeks...

[wedjim]

Man I thought I only missed a couple of days... But I missed all kinds of good pics, vids and a first time drinking shots evening.

Hope she is feeling better, more important she learned about drinking pace?

I really like seeing the 170 bench too!

I agree on the time at the bar for deads. Too much time means you're talking yourself out of it. Or could be. I catch myself sometimes too, but I try to walk up, place my feet, place my hands, tension in the bar, head up, pull(or push depending on who you talk to)

Like I said, I try. lol

[raynerd]

Nice work on the bench and the dead setup was much faster. It could be much faster yet of course lol. I am finding now that I am using straps it almost works against me, I spend time over the bar strapping in, then have to reposition my feet...by that time if I don't pull fast I am done! I try to take that big breath in before I bend my knees then get the rep done before I have to breath out. Don't do the rep I pass out lol

[jonnyboy44]

A good few sessions by the look of it and a fun week end away, just what you needed, apart from the daughter, but weve all had that call. and not the first time for you if i recall. hope the tooth is sorted soon nothing worse than tooth ache.

[mirroroferised]

Geez I'm playing major catch up around here lately it seems Hope you get out of this mindfunk with the deads Andrew. Working at a reasonable weight seems like a good plan.

[fittofattofit]

Saturday 22nd November 2014

Lane 9 gym, Sydney Harbour

Playing with deads

Deadlifts
10 x 60kg (132lbs)
10 x 100kg (220lbs)
5 x 140kg (308lbs)
1 x 160kg (352lbs)
1 x 170kg (352lbs)
F x 180kg (396lbs)
3 x 140kg (308lbs)
Just playing with form
180kg felt good but grip failed and couldn't lock out

Bench pressing
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
6 x 60kg (132lbs)
Bench was begging

Wide grip pulldowns .. FST-7
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
30 seconds between sets

Preacher curls

Stretching

30 seconds between sets

I flew to Sydney for the weekend to attend a friend's 50th.
The hotel was so-so but in a great location and they had a link in with the local council owned pool and gym complex which was 2 minutes walk away. This place was just awesome .. on Sydney Harbour just under the Sydney Harbour bridge

Lane 9 gym, Sydney Harbour
This was the view from inside the gym:



And this was where I drank my post work-out shake


The deads
After my fail the other day I felt that I had to try and do a few deads and get some vid footage of my form.

This was my rep at 170kg. I spent about 15 seconds before I pulled the bar but it felt OK


This is pretty typical. I bent down to the bar and then took 27 seconds before I pulled. You can see that I stay tensed for a long time and this really tires out my glutes, hammies and grip. With this rep I couldn't lockout, not because of lack of glute strength but because the bar had rolled into my fingers and I was about to lose it


After that I just pulled 140kg for 3 reps here. A different angle that accentuates my belly



The 50th
My friend is a Qantas pilot who I shared a house with when I lived in Dublin. He's been a very good friend to me and he catches up with me whenever he's in Adelaide. The party was in a sailing club on Sydney Harbour and this was the view on from the balcony with the mouths of two rivers running into the harbour



The phone call
It was a great night and I met some old friends and had a good few drinks. I got back to my hotel at about 1am and then I got this message about daughter #2

She'd been at 'schoolies' with 10,000 other kids and had to be given IV fluids by the ambulance service
She'd been drinking shots. Not much I could do from 1200km away. When I spoke to her on Sunday she said she'd been drinking shots

[/center]

Monday 24th November 2014

Macenko/chest

Macenko bench ... 4.1 2nd cycle
8 x 50kg (110lbs)
6 x 65kg (143lbs)
5 x 67.5kg (150lbs)
4 x 72.5kg (160lbs)
3 x 77.5kg (170lbs)
3 x 77.5kg (170lbs)
1 x 77.5kg (170lbs) AMRAP
Mis-timed and got pinned
Still felt OK

Standing cable flyes
12 x 50lbs each side
10 x 50lbs each side
8 x 50lbs each side
10 x 40lbs each side
8 x 40lbs each side

Reverse pec deck rear delt flyes .. FST-7
12 x 90lbs
10 x 90lbs
10 x 90lbs
10 x 90lbs
8 x 90lbs
8 x 90lbs
8 x 90lbs
30 seconds between sets

40 minutes

I woke up with a very sore tooth and a very swollen cheek. I wasn't feeling great but I got in for a quick session and was happy with the Macenko even though none of it comes easy for me
I managed to get a slot with my dentist at Midday and by the time he saw me my cheek was really red and inflamed and I was feeling really unwell and sweaty. Anyway, short story: dental abscess > dentist drilled through the tooth > pus pouring out > 'the worst he'd seen for years' ... they all say that. It was pretty cool watching it though because he had a vid camera that was playing onto a screen in front of me. I'm on antibiotics now and I'm feeling much better apart from the grumbling sounds from my bowel




Tuesday 25th November 2014

167lbs

Deads and Pendlays

Deadlifts ... T&G
10 x 60kg (132lbs)
10 x 100kg (220lbs)
6 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
3 x 160kg (352lbs)
Trying to get quicker with the pull

Pendlay Rows
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
Felt good

45 minutes

I was feeling a lot better today after 24 hours on antibiotics. I was normally due for a deadlift session today with JP. He was going to be unavailable today but he'd suggested that I do triples at a reasonable weight to get my head sorted out
My aim today was to try and speed up the set-up and maintain form. This was the 2nd set ... 7 seconds from grabbing the bar to pulling ... just about a record for me. I think the 4th set was even quicker and felt great but I didn't film it

http://youtu.be/6PisRD77sHA


Anyway, I really do have to work to get that set-up happening quickly .. there is no reason other than the mindfcuk that I couldn't have a 5 second set-up for every pull. I did some Pendlays afterwards and they felt great, after which I had a massage

Bench session looks great, gaining some ground there it seems. Hopefully the progression will stay in line with shoulder tissue. Deads look good too, I think a lot is gained imprinting the form on less than max effort pulls. I really think just getting enough reps in will cause you to find your best leverages and make everything automatic, I'm not there on deads yet, but my squats are pretty much autopilot for depth etc and it's rare for me to vary my form now, that's likely from squatting twice per week and deads once.

It looks like the tourniquet training is paying off, arms look huge in the vid, triceps look wide and well defined. Nice work.

That's great your daughter has good friends that look out for each other. Man I don't miss those days, I still occasionally have a few beers sometimes a few more than I should, but never like the high school college days.

Thanks Tim .. slow is right with the bench .. at this rate I'll be benching 225 by the time I'm 60. Shoulders are holding together OK at the moment so that's a plus. Deads are so frustrating because I know it's my head
I was the same in my early college days ... I can't believe how many times I repeated the same mistakes until I learned my lesson

looking very powerful when you are pulling... practice makes perfect... look at me doing legs 4 days a week now for 7 weeks...

Thanks Scott .. I sort of think the same with deads (probably not 4 times per week though) but sticking with doable lifts and pulling EMOM sounds like a good way to work on form

Man I thought I only missed a couple of days... But I missed all kinds of good pics, vids and a first time drinking shots evening.

Hope she is feeling better, more important she learned about drinking pace?

Thanks Jim .. she said she took it easy after but she's still trying to tell me that she's 'OK' with shots. I fear she's got a few more sons coming her way

I really like seeing the 170 bench too!

I agree on the time at the bar for deads. Too much time means you're talking yourself out of it. Or could be. I catch myself sometimes too, but I try to walk up, place my feet, place my hands, tension in the bar, head up, pull(or push depending on who you talk to)

Like I said, I try. lol

The bench will take forever before I'm happy. As for the deads, when I pulled the 190kg/418lbs, each time I pulled it quickly ... I was just in the right frame of mind and feeling strong ... hopefully I'll rediscover that

Nice work on the bench and the dead setup was much faster. It could be much faster yet of course lol. I am finding now that I am using straps it almost works against me, I spend time over the bar strapping in, then have to reposition my feet...by that time if I don't pull fast I am done! I try to take that big breath in before I bend my knees then get the rep done before I have to breath out. Don't do the rep I pass out lol

I've been trying to get the breath in before I bend down but I just take too long at the bar so that I have to take another breath and then it starts to get messy. I think I need to be confident that I'm not going to get inured again

A good few sessions by the look of it and a fun week end away, just what you needed, apart from the daughter, but weve all had that call. and not the first time for you if i recall. hope the tooth is sorted soon nothing worse than tooth ache.

Thanks Jon .. I'm sure their will be many more 'bad nights' for my girls
The tooth is feeling good today although the antibiotics are messing with my constitution

Geez I'm playing major catch up around here lately it seems : ( Hope you get out of this mindfunk with the deads Andrew. Working at a reasonable weight seems like a good plan.

Thanks Dave

[Flounderbout]

That's not a gym, that's a fecking viewing platform! What an amazing place to work out, in the shadow of one of the world's most iconic landmarks!!!

Those deads looked really nic to me, and I would not class that 180k as a fail - lost grip doesn't count...! Since your set-up is still a bit all over the place in terms of timing (mine too), why not spend a few sessions just working on the set-up. If you give yourself a routine with a few set-up cues and a count, and repeat it endlessly for singles with a reasonably light weight (say 130k), then you ought to be able to get it ingrained.

In fact I am going to do that myself because I am like you - I find excuses to reset at heavier weights so that I spend too much time crouched at the bar (straps don't help either). We need to be more like Eric and Tim - walk up to the bar, and lift the fecker up...

[Cooper72]

You're 175? I certainly wouldn't have guessed that from the vids. Lots of lean mass going on there.

[fittofattofit]

That's not a gym, that's a fecking viewing platform! What an amazing place to work out, in the shadow of one of the world's most iconic landmarks!!!

It was so awesome to just look out the window. Sydney is a beautiful city
The last time I was in Sydney I had dinner in the restaurant over the top of the gym

Those deads looked really nic to me, and I would not class that 180k as a fail - lost grip doesn't count...! Since your set-up is still a bit all over the place in terms of timing (mine too), why not spend a few sessions just working on the set-up. If you give yourself a routine with a few set-up cues and a count, and repeat it endlessly for singles with a reasonably light weight (say 130k), then you ought to be able to get it ingrained.

In fact I am going to do that myself because I am like you - I find excuses to reset at heavier weights so that I spend too much time crouched at the bar (straps don't help either). We need to be more like Eric and Tim - walk up to the bar, and lift the fecker up...

Thanks H .. it drives me nuts when I stall for so long over the bar. I posted that vid to keep myself honest about how long I spend over the bar and how really stupid it is. I'm thinking that I should do a whole series of deads EMOM (Every Minute On the Minute) ... full reset and just pull it on the stroke of the second hand

You're 175? I certainly wouldn't have guessed that from the vids. Lots of lean mass going on there.

No ... only 167 at the moment I was 175 before I fcuked up my shoulders

[fittofattofit]

Thursday 27th November 2014

Rehab session

4 rounds of 12 reps each side
Single leg presses ... focus on activating the VMO to stabilise the kneecap
Single arm Ab wheel roll-outs ... too easy with two hands. Core
Single leg deadlifts ... hip mobility
Single arm cable presses ... planking on a swiss ball. Recruiting external rotators of the shoulder
+ can't remember

30 minutes

usual rehab session



Friday 28th November 2014

unplanned rest ... JP bailed

It was supposed to be squats but I turned up at the gym waiting for JP .. basically a 30 minute drive from work .. I waited for 10 mins then contacted him. He'd had an op on Monday and wasn't feeling great so I drove back to work and stopped for a burger on the way to compensate.



Saturday29th November 2014

No training ... on-call and working all day

I worked from 8 until 6 just dealing with one emergency after another so got home and had a beer. No training although this is where a Power rack at home would have come in handy ... squatties would have been nice



Sunday 30th November 2014

167lbs

chesticles

Macenko bench ... 4.2 2nd cycle
8 x 50kg (110lbs)
6 x 65kg (143lbs)
5 x 67.5kg (150lbs)
4 x 72.5kg (160lbs)
4 x 77.5kg (170lbs) AMRAP
7 x 67.5kg (150lbs) AMRAP
6 x 65kg (143lbs) AMRAP
meh ... meh

Wide grip pull-ups
8 x BW
8 x BW
8 x BW
8 x BW
7 x BW
7 x BW
7 x BW
Dead hang to chin over bar
53 reps

Standing cable flyes
12 x 40lbs each side
10 x 40lbs each side
10 x 40lbs each side
10 x 30lbs each side
10 x 30lbs each side
shoulders a bit clicky

Occlusion training ... triceps pushdowns ... Ben P style
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs

Occlusion training ... EZ bar biceps curls
25 x 30kg (66lbs)
15 x 30kg (66lbs)
15 x 30kg (66lbs)
12 x 30kg (66lbs)
10 x 30kg (66lbs)
Arms were bursting

60 minutes

I feel like I've been a real slacker lately and have missed a load of sessions and especially heavy work like squats, deads and rows. I've justified it to myself by saying that I need to take it easy on my right knee now and allow that LCL strain and cartilage tear to heal but I still feel guilty.
I'm on call today but 3rd line so less likely to get called in .. I figured I'd get in an early session when the gym opened so as not to have 3 days off in a row. Macenko still isn't easy despite the light weights but I'll keep plugging away. Pull-ups are feeling good and I got a good pump out of the occlusion work for arms
I'm due for a session with JP tomorrow and I'm hoping he's good for that although I'll be sh!t scared of squatting ... it's been a few weeks and I know the DOMS will be wicked.
Enjoy the rest of the weekend guys ... it's a beautiful 28ºC/82ºF in sunny Adelaide today

[SlothBane]

Come on slacker; you're setting a bad example.

Good luck with JP tomorrow.

[raynerd]

Nice chest and arm session Andrew. Couple days of slacking we can let slide.....BUT NO MORE!! lol, hope to see a big session today with JP going down!

[Plateauplower]

Hit the beach muscles pretty hard. Healing an injury is not slacking, that's just a smart play for long term training. I know the feeling though, I've been slacking on diet big time, and feel like I have been with training too. Time to get back after it. Enjoy the nice weather, we had a bit of reprieve yesterday with 50 degree temps here, but I didn't enjoy it much, putting up Christmas stuff and really working on breaking the couch in...Better not slack too long on the Pendlay rows, everyone is doing them in here don't want to lose your place as the Pendlay king .

[EjnarKolinkar]

I know what you mean on "lightweight" chest work. Macenko doesn't look easy. And got in some good volume on pullups.

[mirroroferised]

Hitting 170 again for reps. That's the highest I've seen that number on bench in the last few months isn't it? Enjoy the squats tomorrow (and doms)


So what do you think of ab wheel? Wendler recommends them and they can be picked up for less than $10 here. I didn't bother the other day because as soon as I saw it I started thinking I'll never end up using it. Then I notice that baker uses them and recommends them and then I notice them in your journal. I know it's not much money but what are your thoughts on them?


Oh and....

Enjoy the rest of the weekend guys ... it's a beautiful 28ºC/82ºF in sunny Adelaide today

GFY We're all huddled up in our igloos here today trying to keep warm

[fittofattofit]

Come on slacker; you're setting a bad example. : p

Good luck with JP tomorrow.

Yeah I know .... next time you ask WWAD, you'll have to answer 'sit on the couch and crack a beer'

Nice chest and arm session Andrew. Couple days of slacking we can let slide.....BUT NO MORE!! lol, hope to see a big session today with JP going down!

Yeah ... I've got to get back into it. My knee is starting to feel a lot better so enuff of this pussying around ...

Hit the beach muscles pretty hard. Healing an injury is not slacking, that's just a smart play for long term training. I know the feeling though, I've been slacking on diet big time, and feel like I have been with training too. Time to get back after it. Enjoy the nice weather, we had a bit of reprieve yesterday with 50 degree temps here, but I didn't enjoy it much, putting up Christmas stuff and really working on breaking the couch in...Better not slack too long on the Pendlay rows, everyone is doing them in here don't want to lose your place as the Pendlay king : ).

50º .... brrrr .... we're not the 80s for the next 6 months
My knee is starting to feel better so I'm ready to start upping the volume again and I'm hoping to gain some strength running towards the end of the year. It's probably too late for me to hope for a new PR in either deads or squats but hopefully I'll be laying the foundation for a good start to 2015
And yeah .... Pendlays are all the rage!

I know what you mean on "lightweight" chest work. Macenko doesn't look easy. And got in some good volume on pullups.

Thanks Robert ... my benching is very light but the Macenko does make me get a reasonable amount of volume. Nothing big is going to happen but small progress is progress

Hitting 170 again for reps. That's the highest I've seen that number on bench in the last few months isn't it? Enjoy the squats tomorrow (and doms)

Thanks Dave .... the 170 is the highest I've gone and I'm due to up it to 176 in a few weeks. Nothing feels easy but I've got some modest chest DOMS today so at least there's something happening

So what do you think of ab wheel? Wendler recommends them and they can be picked up for less than $10 here. I didn't bother the other day because as soon as I saw it I started thinking I'll never end up using it. Then I notice that baker uses them and recommends them and then I notice them in your journal. I know it's not much money but what are your thoughts on them?

They are a great core and shoulder exercise and you can make them progressive by starting rolling out on two hands, and then one hand at a time. It doesn't take long to really see some core strength develop

Oh and....

GFY : p We're all huddled up in our igloos here today trying to keep warm

We're settling in for 6 months of 80º days here ... the worst thing is that I'll be in North America for 5 weeks of our summer

Monday 1st December 2014

167lbs

Deads with JP

Warmups
Banded Good mornings
12 x orange band
12 x orange band
with banded side-steps
12 each side
12 each side

Deadlifts ... power up; 3 count down; re-set
6 x 60kg (132lbs)
5 x 90kg (198lbs)
4 x 120kg (264lbs)

Deadlifts .... doubles
2 x 140kg (308lbs)
2 x 150kg (330lbs)
2 x 160kg (352lbs)
2 x 170kg (374lbs)
2 x 170kg (374lbs)
2 x 170kg (374lbs)
Working on form and speed for the set-up and pull

Pendlay rows
10 x 60kg (132bs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)

Superset
GHD hyperextensions
12 x BW
12 x BW
12 x BW
with Ring pull-ups
10 x BW
10 x BW
10 x BW
dead hang; chest to rings

Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
12 x 32kg (71lbs)
With inverted ring rows
8 x BW
8 x BW
8 x BW
Power up, slow down

Thoracic rotations/hamstring stretches

55 minutes

I was expecting to squat but we did deads. The idea was to keep it simple ... go for speed and form and no fails. I put in mind Mike (B.O.B)'s cues ... I looked at the wall and not the bar, grabbed my breath while standing, bent down and just ripped the bar up. I have it say it felt pretty good and I had great speed off the ground although I didn't pause long enough at the top of the first rep to take a deep enough breath for the second rep. No trouble with the second reps though. Everything else was feeling good. Happy with that session!