Westside and Crossfit: do you really think you can pull that off?!?

[Big_Sky_Guy]

8/6/2018

Last W/O before the surgery

Shoulder Prep-

BB Bench-
135x10
185x5

235x8x3 (only got 7 on the last set...lack of conditioning at this point)

You'll see one of my BA friends grinding on the preacher bench. She's a Sheriff






Wide Pulldown-
140x10x3

DB Bench-
50x8x3

DB Tri-set- front, scap and side delt raise-
15x20x3

Rope Face Pull-
35x12x3

[anandagirl]

Good luck with surgery! xoxoxoxo

[Big_Sky_Guy]

Good luck with surgery! xoxoxoxo

Thanks A!

Went well. Doc ended up going into the elbow in 4 locations and pulled out 5 legit floaters and ground down several bone spurs. I should get significant ROM improvement and less catching.

[anandagirl]

Thanks A!

Went well. Doc ended up going into the elbow in 4 locations and pulled out 5 legit floaters and ground down several bone spurs. I should get significant ROM improvement and less catching.

Fingers crossed! Now rest up

[Big_Sky_Guy]

8/10 Guard Gym

Hop Sled + 90 x15
+180x10

+270x10x5

Situps x30

[bigwade800]

I like it

did you find an SSB?

[Big_Sky_Guy]

8/11 Guard Gym-

Worked ROM on the R arm. Super simple

Preacher bench and 5 # to stretch bicep
Overhead tri stretch with 5#


Pulldowns-
15x10x3



I have not found a SSB in town yet. I have a couple more places to check.

[Big_Sky_Guy]

8/15 Gym-

DB Tri set front, scap, side delt raise-
15x20x3

Wide Pulldown-
70x15x3

BB Bench-
45x10
65x10
95x10x3

DB OHP-
20x20x3

Situps-
35, 25

Intervals on stair mill

Stretched R bi and tri throughout workout. Not much progress since a couple days after surgery, but I know that will get better over time. These muscles haven't been appropriately stretched in years.

No significant pain from any movement.

[Big_Sky_Guy]

8/15- Gym

Hip Sled-
35's were already loaded = x10
160x10
250x5
340x5
430x5x5 (there's more # to be had here, it's just been 10+ years = being conservative)

Spent time under the bar b/w sets working on the elbow. A bit sore, but better ROM than before the surgery. It used to take 5-7 sets to settle the elbow down.

Calf Raises-
90x15
135x20x3


Worked on lengthening the bi and tri

[anandagirl]

No significant pain from any movement.

THIS! Yeah!!!

[bmgamble]

Great news on the surgery/outcome and hoping for a quick recovery!

[Big_Sky_Guy]

Paddleboarding and hiking over the weekend.


8/21 Gym-

Hip Sled-
200x10x2
400x5
490x5
525x5x5

Trap Dead-
180x3
270x3x2 sets
320x3

Bout dumped myself of the last set! And I didn't math the video right...just getting work done




Calf Raises-
90x20
135x20x3


Abs-

Bunch of stretching of bi / tri, slow and steady

Just staying busy until I see the Doc next week. I am sure he won't be happy with the weight and amount of activity, but i don't sit still well.

Mobility is getting better in some planes, particularly OHP


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20180820212016.jpg

20180820212724.jpg

[penny0527]

You're making a quick come back!

[Big_Sky_Guy]

8/22 Guards- Ran a mile. It sucked.

8/25 Gym-

BB Bench-
135x10
185x5
205x5

225x3x3

No pain from the benching.






DB Scap and front raises-
15x20x3 for each

Narrow neutral low row-
120x10
160x12x3

DB OHP-
25x25x3


Bi and Tri stretching more painful than working out at this point

[anandagirl]

8/22 Guards- Ran a mile. It sucked.

Running does suck

No pain from the benching.

[Big_Sky_Guy]

And running gets no better over time!



8/28- Gym.

Time for Squats-

135x10
225x3
275x3
315x2

For the past several years the elbow was so tight I would have to force myself to the right to get evenly under the bar. No need for that anymore. Not pain free, but certainly the best it's been in years.






SLDL-
135x5
225x10x3


Calf Raise-
90x10
135x25x3


Progress

[Big_Sky_Guy]

I paid dearly for jumping in so deep, so fast with squats...can barely walk!




8/28 Gym

BB Bench

135x10
185x5
225x3

265x3x3




Some pressure, but no pain



DB Bench-
55x15x3

Narrow neutral low row-
120x10
160x12x3

DB Front and Side Raises-
15x20x3

KBell Upside Down OHP-
15x20x3

Situps-

[Big_Sky_Guy]

Labor Day = Hiking, Paddleboarding, etc



9/4/18 Gym-

Shoulder Prep & Pulldowns

Decline Bench-
135x10
185x5
225x3

275x3x6 reps

No issues with the Tri. R shoulder was a bit pissy by the end. Been since late June since I declined.






DB Front Raise-
20x20x3

DB OHP-
25x10
35x10
40x10

Situps- 35

Stairmill Intervals- 30 on 45 off for 5 sets

[Big_Sky_Guy]

9/5 Gym

Squat-
135x10
185x3x3

Deadlift-
135x5
225x3

315x1x15

Stayed fairly speedy through 10





Calf Raises-
90x10
135x20x3

[Big_Sky_Guy]

9/7 Guard Gym

BB Bench-
135x5x2
185x3

245x3x5 sets (was supposed to pause...didn't)






DB Shoulder work-
3x15 in all 3 planes

Pull Down-
120x12x3

[Big_Sky_Guy]

9/8 Guards- ran a mile...still sucking



9/12 Gym-

Squats-
135x5x2
225x5
275x2 (went smooth, but I didn't want to wreck myself like last time=stopped there)

225x2x6 sets






Calf Raises-
90x20
135x20x3


Daily shoulder stuff

Situps

[Big_Sky_Guy]

9/13 Gym

BB Bench-
135x10
185x3

255x3x5 sets (was supposed to pause...got to slow down and read)






Wide neutral row-
120x8
160x10x3

Upside Down KBell OHP-
20x15x3


7 min of Interval HIIT





9/14 Accessory Day

DB Curls-
20x20
35x10x3

Rope Press Down-
35x15x3

DB Scap raise
20x15x3

Plate Front Raise-
45x20x3

Wide Pull Down-
140x10x3

[HARRYBEAST]

I was wondering when you would make another cluster post like this

Glad to see you are still at it!

[Big_Sky_Guy]

I was wondering when you would make another cluster post like this

Glad to see you are still at it!

Life is crazy busy! Trying to keep up.

[Big_Sky_Guy]

Chores over the weekend, out of town Mon-Tues

9/19 Gym

Decline BP-
135x10
185x5
225x5

R shoulder was no bueno, so moved to inclines as I have not tried them since the surgery

Inclines-
95x5x2
135x5x3
185x3

Better ROM than I've had in years!


Db front and scrap raises-
20x20x3

Cable ext rotation-
15x15x3

Situps- 35

[Big_Sky_Guy]

9/20- Gym

Squats-
135x5x2
225x2x6 sets

Worked on speed in and out of the bottom. Getting under the bar is soo much better.


SLDL-
135x5
225x10x3

Slowed down the descent


Calf Raises-
25x3



Shoulder Rehab-
3 sets 20

[Big_Sky_Guy]

Peeled, cored and sliced 15 gallons of apples over the weekend.

Came home early from work to try to sleep off a sore throat. A bit better today

9/26 Gym-

BB Bench-
135x5
225x1

255x3x6 sets (paused)

Missed filming sets 3&4





Narrow, neutral low row-
120x6
160x10x3

DB Shoulder Front and Scap Raise-
20x20x3

Upside Down KBell OHP-
15x20x3

DB Snatch-
50x10

Situps

[Big_Sky_Guy]

Camping / sleeping / hiking over the weekend


10/2 Gym

Squats-
135x5x2
235x3x3

Deads-
225x3
315x1

400x1x10

Next session is time to belt up





Calf Raises-
90x15
135x20x3

Situps-

[HARRYBEAST]

Looks like you are getting back to normal. How's the body holding up?

[Big_Sky_Guy]

Looks like you are getting back to normal. How's the body holding up?

I wish I knew! R shoulder is a bit tender and I am running more in prep for Mil PT Test so R knee is pissy.

Prehab is a permanent thing!!!