Recovery after major shoulder repair

[Swuuu]

Things are a lot better than they were but in the back of my mind is this fear of failing and hurting myself. Seriously ... when I lost form with my deads 18 months ago I got so psyched out that it took me a year to finally get back to where I was

I think that fear is always there, especially after multiple injuries and/or surgeries. I reckon (feel like stealing your word) that you will be fine man. Just pull back if you feel anything tweaking too badly.

Those Kettle Bell sumos were a great warm-up and also got me stretched out before I hit the deads
I just have to watch myself ... the arm feels so good that I'm always tempted to push just that little bit further

Yea your arm healed so fast! Im sure you arent unhappy about that haha.

You make everything light man. I was reading over your leg training and was thinking you do some strong lunges and then you said it feels light. Well fuk now I feel even weaker lol. You didnt say much about the Pendlay Rows, I thought you would have been a lot happier about them . I see a lotta PR's going on!! Happy about the deads?

Back looking big as always. I find that the leg extensions really help with the VMO. I just realized that you dont do those often. Do those bother your knees? Just do light extensions and just keep banging them out. I reckon those will really help!

[fittofattofit]

Deads and squats bumped

Friday 30th May 2014

12 weeks 1 Day post-op ... repair of ruptured distal biceps tendon

170.5lbs

Deads ... PT session


Warm ups ....
Deads ... DOH
5 second down; reset; explode up
5 x 70kg (154lbs)
5 x 70kg (154lbs)
Supersetted with
Banded side steps
10 steps right then 10 steps left
10 steps right then 10 steps left
Glutes


Deadlifts ... full reset
5 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 150kg (330lbs)
5 x 160kg (352lbs)


Superset
Bulgarian Split Squats
8 each leg x 50kg (110lbs)
8 each leg x 50kg (110lbs)
6 each leg x 60kg (132lbs)
with Good Mornings
12 x 60kg (132lbs)
12 x 60kg (132lbs)
10 x 70kg (154lbs)
Strong arch, soft knees, break at the hip


Superset
Pendlay rows .... 3 second hold at the top
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Scaps retracted; power up; 3 second hold;
reset each rep
with GHRs
10 x BW
10 x BW
10 x BW
Low back was screaming


KB swings ... conditioning
15 x 24kg (53lbs)
15 x 24kg (53lbs)
15 x 24kg (53lbs)
30 second rest between sets


Thoracic rotations/hamstring stretches

50 minutes


The session:
Deads
All full reset. Kept good form up until the last rep
150kg/330lbs x 5 .... reps felt very good
160kg/352lbs x 5 .... last rep was untidy.
JP said that the form on the deads was the best he'd seen from me with good speed off the ground and with me keeping my chest up
The last rep at 160kg I was feeling fatigued and it showed with me rolling forwards and using my low back rather than my glutes and hammies
JP said he thought I'd be good to break 190kg

Today

Sunday 1st June 2014

172lbs

Squats

Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
8 x 110kg (242lbs)
8 x 120kg (264lbs)
6 x 130kg (286lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
10 x 100kg (220lbs)
Was going to do 130kg x 8 but didn't want to lose form
Form felt really good

Assisted wide-grip 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
Very strict form

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

60 minutes

I normally do my HIIT cycling on a Sunday but I ceebs after working all day yesterday and slept in. I made it in a bit later though ... I was thinking about deads but decided on squatting to keep the volume up and to work on form. I wanted to do 8 x 130kg but 6 felt good and I didn't want to lose form and hurt myself ahead of the singles session with JP on Tuesday. I'll keep working at 130kg for volume until I feel that I can get a perfect set of 8. I don't feel that I'm that far from being comfortable at working sets of 5 at 140kg/3pps and that will be a benchmark for me
Assisted pull-ups were very strict and slow and felt good
Tomorrow I'll stick to upper body ahead of a big session with JP on Tuesday where I'll be chasing a single PB

Nice squats! Lots of heavy volume there.

Well if you wanna race to a 180x5 deadlift, I'm game. I think it'll take me a good few months though! Shall we?

Hell yeah! I'm thinking it will be a good few months as well. You're last deads looked really good for form and you've had such solid progression since you got back into training that I can't see you having a plateau ... it's just a question of when

I think that fear is always there, especially after multiple injuries and/or surgeries. I reckon (feel like stealing your word) that you will be fine man. Just pull back if you feel anything tweaking too badly.

It was the thought of cracking the lumbar facet joint that destroyed my deadlift form for 6 months or more so the good thing on Friday was that at least the thought didn't cross my mind, even when I was pulling that 5th rep

Yea your arm healed so fast! Im sure you arent unhappy about that haha.

You make everything light man. I was reading over your leg training and was thinking you do some strong lunges and then you said it feels light. Well fuk now I feel even weaker lol. You didnt say much about the Pendlay Rows, I thought you would have been a lot happier about them . I see a lotta PR's going on!! Happy about the deads?

A lot of the time physios and doctors are very conservative. The bone itself heals fully in 6 weeks and the tendons are fully healed before 12 weeks but they will need to be loaded up progressively ... you wouldn't start curling with 135 first day back. My arm feels great now

Ha ... the lunges used to feel really heavy at 60kg whereas now it's the 80kg lunges that I find challenging ... it's really that I've gained more core strength and stability I think
The Pendlays felt great ... I was so surprised that they didn't feel heavy
The deads felt good but I haven't really pushed them yet so I'll know on Thursday if I have a big fail going for a single

Back looking big as always. I find that the leg extensions really help with the VMO. I just realized that you dont do those often. Do those bother your knees? Just do light extensions and just keep banging them out. I reckon those will really help!

Thanks Swuuu! The leg extensions hurt my knees but I find that the single leg work like BSSs, lunges, stepups and pistols really forces me to engage the VMO to keep stable



@ Rally .. and if you're lurking: I saw you benching what I'm squatting
Didn't take you for a bench monkey

[nads786]

Impressive recovery from the arm injury. Super impressive lunge work as well.

[fittofattofit]

Impressive recovery from the arm injury. Super impressive lunge work as well.

Thanks Nadeem! I've been very happy with the progress so far and I've seen some PRs with the squatting as well as finding the lunges, step-ups and BSSs getting easier so that's all good
The big thing though is that I won't be really happy until I get a PR on my deads as well

Monday 2nd June 2014

12 weeks 4 days post-op .... distal biceps tendon repair

171.5lbs

Upper body

Pec deck flyes ... FST-7
12 x 61kg (135lbs)
10 x 61kg (135lbs)
9 x 61kg (135lbs)
8 x 61kg (135lbs)
9 x 61kg (135lbs)
12 x 47kg (104lbs)
12 x 47kg (104lbs)
30 second rests between sets


EZ bar curls .. occlusion of both upper arms
30 x 20kg (44lbs)
25 x 20kg (44lbs)
20 x 20kg (44lbs)
15 x 20kg (44lbs)
12 x 20kg (44lbs)
30 seconds between sets


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


Cable triceps press-downs ... occlusion of both upper arms
BPak 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 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 seconds between sets


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


55 minutes

Today was an upper body session and I just went for a massive pump I wanted to start with bench presses but the single bench station was in use so I got started with the pec deck flyes. The 'occlusion' training really got ny biceps and triceps swole and coupled with doing strict form at lighter weights and with short rest periods I got a good shoulder and chest pump as well
My legs feel good today and tomorrow I've got a squat session with JP where I'll be going for singles

[RyouBakua]

looks like youre going strong in here fit

even went back to check on the pendlays

good stuff man!

[Swuuu]

It was the thought of cracking the lumbar facet joint that destroyed my deadlift form for 6 months or more so the good thing on Friday was that at least the thought didn't cross my mind, even when I was pulling that 5th rep

Yea thinking about that could definitely get in your head. I think you think too much . Just dont go too crazy. Ironically if you are too cautious that can lead to injury too at times.

A lot of the time physios and doctors are very conservative. The bone itself heals fully in 6 weeks and the tendons are fully healed before 12 weeks but they will need to be loaded up progressively ... you wouldn't start curling with 135 first day back. My arm feels great now

You mean all the time right? . But that's part of the job. You would probably be a bad doctor if you told the patient that its ok to squat 4 plates after surgery lol. Really happy that everything is healing up so fast for you. I still dont think your imbalance is that severe. Im sure they will balance out in no time.

Ha ... the lunges used to feel really heavy at 60kg whereas now it's the 80kg lunges that I find challenging ... it's really that I've gained more core strength and stability I think
The Pendlays felt great ... I was so surprised that they didn't feel heavy
The deads felt good but I haven't really pushed them yet so I'll know on Thursday if I have a big fail going for a single

Yea lunges take so much balance. I start to fall over sometimes just with bodyweight lunges at times. So its impressive that you can put some heavy weights and do those. Id say the core strength is there too . All that rest probably helped you since you hardly ever take any rest days haha. You seem to be stronger now unless im wrong. It looks like you are using more weight on some exercises for sure.

Looking forward to seeing how that goes. Hows all that FST-7? Going for a little change? Intense there with all those short rest periods!!

Thanks Swuuu! The leg extensions hurt my knees but I find that the single leg work like BSSs, lunges, stepups and pistols really forces me to engage the VMO to keep stable

Oh yea those will work well too. I like the stepups for those even though I hardly do them. Or wall sits

[fittofattofit]

looks like youre going strong in here fit

even went back to check on the pendlays

good stuff man!

Thanks Ryou ... things are good at the moment although I suspect that I'll plateau soon enough on the squats unless I start to add weight

Yea thinking about that could definitely get in your head. I think you think too much . Just dont go too crazy. Ironically if you are too cautious that can lead to injury too at times.

Too true! When I was really letting my head interfere with my deads I just couldn't keep my back upright and I was rolling forward and not just losing the lift but actually putting worse stress on my back

You mean all the time right? . But that's part of the job. You would probably be a bad doctor if you told the patient that its ok to squat 4 plates after surgery lol. Really happy that everything is healing up so fast for you. I still dont think your imbalance is that severe. Im sure they will balance out in no time.

Doctors are the worst patients!

Yea lunges take so much balance. I start to fall over sometimes just with bodyweight lunges at times. So its impressive that you can put some heavy weights and do those. Id say the core strength is there too . All that rest probably helped you since you hardly ever take any rest days haha. You seem to be stronger now unless im wrong. It looks like you are using more weight on some exercises for sure.

Looking forward to seeing how that goes. Hows all that FST-7? Going for a little change? Intense there with all those short rest periods!!

I feel stronger now on pretty much all of my lifts with the exception that I haven't tested deads yet. The improvement in core strength and overall functional fitness has paid off in the better lifting
I liked the session today ... occlusion and FST-7 gave me a huge pump and my arms, shoulders and pecs all have DOMS the evening

Oh yea those will work well too. I like the stepups for those even though I hardly do them. Or wall sits

Hate wall sits

[GinjaNinja85]

Nice pump session.



Oh, check the sig!

[fittofattofit]

Nice pump session.



Oh, check the sig!

Thanks Michael and cool new sig
I wanted to rep you but I'm on spread!

Tuesday 3rd June 2014

11 weeks 5 days post op ... repair of ruptured distal biceps tendon

171lbs

Squats with the PT

Knee flossing
both knees wrapped tightly
BW x 10 squats
lunges x 10 each leg


put on knee sleeves


Squats
5 x bar
5 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
1 x 160kg (352lbs) =PR
Fail x 166kg (365lbs)
Fail x 166kg (365lbs)
Got 3/4 the way up but just could not lock it out


Superset
Step-ups to box
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Eyes and chest up
with single legged squats
10 x each leg
10 x each leg
10 x each leg
on an 18" box ... drop until toe touches the ground; power up


Superset
BB forward lunges
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
With Hanging jack-knives
10 x toes to chest height
10 x toes to chest height
10 x toes to chest height


Thoracic rotations/hamstring stretches

55 minutes



The session:
Squats

140kg x 1 .... easy
150kg x 1 .... easy. JP said it was better than the 140kg
160kg x 1 .... Rolled slightly forward. Got it up with no trouble
166kg x Fail .... first attempt. It didn't feel heavy across the shoulders but I was way to tentative on the way down. Got no rebound. Pushed it back up to parallel but had to dump it backwards
166kg x Fail .... second attempt. Still slow on the way down but got it back up to the half squat position but could not get that last few inches
160kg felt good and was an equal PR .. I start getting tentative when I'm at my max and I don't get the rebound happening. The good thing is that apart from that slight rolling forward on to the toes at 160kg I didn't lose form on the failed attempts at 166kg/365lbs. Would've been a good one to get but I don't feel too bad about the miss

step-ups
Stepping up to an 18" box
Concentrating on keeping the chest and eyes up ... it wasn't hard because just as I was doing these a really hot looking cross-fit girl came in ahead of her session and started stretching about 15yds directly in front of me
60kg felt easy

Single legged squats on a box
Standing one-legged on an 18" box; chest up, back straight and drop until the other toe touches the ground, then power up. I could feel my hammies working on this as well as the VMO and lateral quads to lockout the knee

Forward lunges
80kg/176lbs x 8 ... first set was wobbly. Last set got it nailed

Hanging jack knives
Hanging from a bar and toe raise until the toes are level with the chest. No swinging. Abs were starting to knot up at the end


Cliffs

1. 160kg/352lbs was an equal PR
2. 160kg was not a grinder even though I got on my toes
3. 166kg I just got too tentative so got no rebound. Got 3/4 up on the second rep
4. Lunges at 80kg felt good[/center]

[RealityKings]

Come into this thread always expecting some squat PR's.
Good to hear about your arm feeling good man.

[fgfan1]

Just reading that workout made my legs sore, hah. Good job man.

[fittofattofit]

Come into this thread always expecting some squat PR's.
Good to hear about your arm feeling good man.

Thanks! I'm really enjoying the squatting at the moment and the best part is that my knees are feeling less and less painful as the weeks go on. I'm feeling that my form is solidifying and that that's helping me keep the load on the hips and away from the knees

Just reading that workout made my legs sore, hah. Good job man.

Thanks FGF! I've got really nice balanced leg DOMS today!

Wednesday 4th June 2014

173lbs

Chest and shoulders



Bench press
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
Tempo 3:2:3
Pecs are working but 60kg felt heavy

Assisted pull-ups
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
8 x BW-80lbs
8 x BW-80lbs
Tempo 3:2:3
Really made the delts and lower traps work

Seated cable rows
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
Tempo 3:2:3
Serratus, tris, rear delts and lats

Standing OHP
10 x bar
10 x bar
8 x 30kg (66lbs)
8 x 30kg (66lbs)
8 x 30kg (66lbs)
Tempo 3:2:3
Ewww ... crunchy shoulders

50 minutes

I feel great after yesterday's squatting session ... good all-round leg and glute DOMS with a sweet lower back and no knee pain at all. It makes me feel that my form is so much better, even when I fail at a max attempt
I did a quick upper body session before work .. benching feels heavy at 60kg it is what it is
All the shoulder work was very slow and keeping the delts pumped. I did OHPs again .... If I keep in a narrow grip clean position then I can press overhead with minimal strange movement patterns but at 30kg my shoulders get kind of crunchy .. not especially painful, but very noisy

A pic from today

I'm holding the phone in my right hand, so that's the biceps that was repaired in March

Tomorrow will be a big deadlift session with JP so that will be a good test for how well I've recovered 12 weeks post op

[geneswest]

Sorry I'm late but subscribed. Read through quite a few pages all over the place and you are definitely very motivating! Incredible strength for 52(?), especially considering your recent luck with injuries. Good luck with deads tomorrow.

[BabyOilBrah]

Sickening 160 squat PR andrew wow! Congrats bro. And that was done only 2 days after squatting for volume? Mirin big time. Killin it man.

[viennafat]

Sickening 160 squat PR andrew wow! Congrats bro. And that was done only 2 days after squatting for volume? Mirin big time. Killin it man.

This!

That's another sweet PR.
I'm sure you have 166 in you.
Nice chest/shoulder session.


lol'd @ "crunchy" shoulders, but when I thought about it I was more like
Watch that OH work.

[RealityKings]

All the best with the Deads session today Fit.
Will check in tonight.

[fishpat86]

I want to see a 190kg pull today young man.

[Swuuu]

Too true! When I was really letting my head interfere with my deads I just couldn't keep my back upright and I was rolling forward and not just losing the lift but actually putting worse stress on my back

THinking is just not good . Just pick things up and put them down lol I love that commerical.

Doctors are the worst patients!

Thats what I hear but I dont want to insult any doctors

I feel stronger now on pretty much all of my lifts with the exception that I haven't tested deads yet. The improvement in core strength and overall functional fitness has paid off in the better lifting
I liked the session today ... occlusion and FST-7 gave me a huge pump and my arms, shoulders and pecs all have DOMS the evening

I really did think you seemed stronger on everything. I know you dont like breaks but I think that you being forced to train differently and lighter really probably helped you. FST-7 is defintely great for pumps. id be worried if someone didnt get pumped from it.

Hate wall sits

so weighted wall sits then?


all doze PR's!!! I never noticed you got some solid calves!! Looking real solid everywhere though.

[-calvus-]

Looking beastly Andrew and the lifts reflect that. Huge lifts going on and still pushing those PRs. Recovery is looking good my man.

[fittofattofit]

Sorry I'm late but subscribed. Read through quite a few pages all over the place and you are definitely very motivating! Incredible strength for 52(?), especially considering your recent luck with injuries. Good luck with deads tomorrow.

Thanks for dropping in! Yeah 52 although I don't really feel it until I look in the mirror. Nothing like your lifts but I'm hoping to put that last injury behind me and get a few more PRs this year

Sickening 160 squat PR andrew wow! Congrats bro. And that was done only 2 days after squatting for volume? Mirin big time. Killin it man.

Thanks Mike! I'm definitely enjoying the squats now and I like keeping up the volume ... it'd be nice to target a 180kg squat as a long term goal for me

This!

That's another sweet PR.
I'm sure you have 166 in you.
Nice chest/shoulder session.

Thanks Tom ... I actually felt that I had it in me and the 166 wasn't a grinder at all ... I just got a bit tentative and spent way too long in the hole. I'll be happy to spend another 4 weeks working on the 5s and 3s and then maybe go for that 166 again

lol'd @ "crunchy" shoulders, but when I thought about it I was more like
Watch that OH work.

One of my colleagues actually asked me if he could test out his new electronic stethoscope on my shoulders because they make so much noise! Srs! This scope takes a phonographic image and uploads it to your SmartPhone
I'm still not convinced that it's worth my while doing any pressing

All the best with the Deads session today Fit.
Will check in tonight.

Thanks Good news

I want to see a 190kg pull today young man.

THinking is just not good : p. Just pick things up and put them down lol I love that commerical.

Thats what I hear but I dont want to insult any doctors : p

I lift much better when I block out my thoughts!
As for insulting doctors ... I do it all the time

I really did think you seemed stronger on everything. I know you dont like breaks but I think that you being forced to train differently and lighter really probably helped you. : D FST-7 is defintely great for pumps. id be worried if someone didnt get pumped from it.

I'm feeling a lot stronger and a lot of that is just due to the fact that I'm feeling fitter and my core and plyo strength is so much better than it has been (Well for decades anyway)

so weighted wall sits then?

all doze PR's!!! I never noticed you got some solid calves!! Looking real solid everywhere though.

No wall sits! I did them 30 years ago as prep for my first ever time skiing and never since!
Yeah ... my legs re solid, they're just about 6" too short

Looking beastly Andrew and the lifts reflect that. Huge lifts going on and still pushing those PRs. Recovery is looking good my man.

Thanks Jeff! I'm feeling good about lifting again and I feel that I'm finally regaining some size. Getting injured is such a bummer



Incoming report on the deadlift session .... just got to go and have my massage first

[fishpat86]

Incoming report on the deadlift session .... just got to go and have my massage first

FFS! I wanted to see if you'd done it before I go to work.

[fittofattofit]

Thursday 5th June 2014

13 weeks post-op ... repair of ruptured distal biceps tendon

170.5lbs

Deads ... PT session

Warm ups ....
seated band abductions
10 x doubled yellow band
10 x doubled yellow band
with banded good mornings
10 x yellow band
10 x yellow band
Really warmed up the glutes


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


Superset
Pendlay rows .... 2 second hold at the top
8 x 70kg (154lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)
Scaps retracted; power up; 2 second hold;
reset each rep
with reverse hyperextensions
10 x BW
10 x BW
10 x BW
glutes and hammies could feel it


Inverted Ring rows
10 x BW
10 x BW
10 x BW
Power up; hold for 2 secs; 3 second neg


Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
12 x 32kg (71lbs)
with 'reverse cobras'
30 second hold
20 second hold
40 second hold


Thoracic rotations/hamstring stretches


50 minutes


The session:
seated banded abductions
These are actually pretty hard. Robert you asked about these in your thread

I used a yellow band doubled up and this was a good way to activate the glutes

Deads
All full reset.
140kg/308lbs x 2 .... no problems
160kg/352lbs x 2 .... I got lazy and didn't even get my breathing right on the second rep.
180kg/396lbs x 2 .... spent ages setting up over it but the pull was good. 2 rep PR. I've only got 180kg for a single 3 times before
JP said that the pull was so good to go for a PR single
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

Pendlays supersetted with reverse hyperextensions
Pendlays were with a 2 count hold at the top ... JP said to do it for 6 reps but that was way too easy
The reverse hypers were lying across some stacked box jump boxes and raise the legs to above parallel with a pause at the top of each rep.
Squeeze the glutes with a 2 second pause at the top and then lower the legs for a 3 count
My glutes and hammies were barking

KB swings supersetted with reverse cobras
I really got the glute drive happening with the KB swings and the 32kg were pretty easy.
The reverse cobras had my abs cramping


Cliffs
1. A PR for a double at 180kg x 2. I'd only got 180kg for singles in November 2012, September 2013 and Feb 2014 before
2. A PR single for 190kg. Previous best was 185kg in Feb 2014 just before the biceps rupture
3. Deads felt great for form. Only the 4th session deadlifting since the injury
4. Pendlays and KB swings feeling easy ... I'm getting my conditioning back

[geneswest]

180x2 and 190 deadlift @ ~77kg bodyweight.. very good stuff! Good volume overall for the session

[viennafat]

Mirin that DL PR, Andrew! Congrats. It's much deserved and I'm sure made you feel good inside. All the hard work paying off.

Awesome session! Very motivating for me to see that.

180x2 and 190 deadlift @ ~77kg bodyweight.. very good stuff! Good volume overall for the session

Not to mention he's 68 years old.

[fittofattofit]

FFS! I wanted to see if you'd done it before I go to work.

I got it

180x2 and 190 deadlift @ ~77kg bodyweight.. very good stuff! Good volume overall for the session

Thanks I was pretty stoked. I stalled on my deads for nearly 10 months so it's nice to be hitting some PRs. It'd be really nice to hit a 200kg deadlift this year

Mirin that DL PR, Andrew! Congrats. It's much deserved and I'm sure made you feel good inside. All the hard work paying off.

Awesome session! Very motivating for me to see that.

He sort of snuck it up on me so that there wasn't much of a ramp-up and I'd hit the PR at 10 minutes into the session. If I'd had time to think about it I'm sure I would have tanked

Not to mention he's 68 years old.

No ... that's next week

[BabyOilBrah]

sheeeiiiit amazing DL PR brotha.

[-calvus-]

Fuk yea on the DL PR Andrew. See a good deload did you some good eh. No vid man? Keep throwing those weights around.

[fgfan1]

The numbers and amount of hard work here is inspiring. Not that age matters all that much, but kudos to you for being in such great shape at your age. Judging by your pics, I would have guessed you were younger.

[fishpat86]

I got it



Thanks I was pretty stoked. I stalled on my deads for nearly 10 months so it's nice to be hitting some PRs. It'd be really nice to hit a 200kg deadlift this year



He sort of snuck it up on me so that there wasn't much of a ramp-up and I'd hit the PR at 10 minutes into the session. If I'd had time to think about it I'm sure I would have tanked



No ... that's next week

Well chuffed for you, 200kg is only a feew weeks away at this pace. Hopefully I can beat you to that one

[fittofattofit]

sheeeiiiit amazing DL PR brotha.

Thanks Mike
PRs on the deads have been a long time coming but I'll take them when I can. I'm currently 77kg. At 76kg that would have been exactly a 2.5 x BW pull