Starting over 3 day full body periodization fatter to fitter with diet overview

[Plateauplower]

I saw something last night on ********. It was from "Crossfit Symmetry" (IIRC), and it appeared to be a regimen (ebook I assume) for healing shoulder injuries but it wasn't free. My shoulder issue ATM is very manageable, but if it hurt more, with my personality I'll try almost anything

It might be worth investigating.

Yea there is so much info available its amazing, just have to weed through it and determine what is good and what is not so good. I think the rehab part is important, but time to heal seems to be the big factor in the shoulder joint because the very limited blood supply. It is feeling much better though, I can lift my arm laterally and the popping painful part is pretty much gone.

Fly by Tim.
Saw you had a shoulder issue.
SLAP tear and partial rotator cuff tear for me in Dec. Had a contrast MRI to confirm.
Surgeon didn't recommend surgery at this point. He thought my shoulder were in good enough shape to just back off the heavy stuff for a while and rehab it.

So, that's what I've been doing the past 6 months. Lots of low weight, high rep stuff for the shoulders and plenty of band work and warm ups.
Awkward has hell to get used to but reverse grip saved some of my strength on bench (added bonus increased tri and upper pec mass).
I'm slowly building my bench back up. Moved my hands in some to protect the shoulders and movement is extremely controlled.
I'm off by about 40lbs right now on bench and expect to close the gap by 20lbs by Nov.

6 months is about what I was guessing for recovery, I am at the point now within the last week or so where it is feeling much better without loading. I couldn't lift the weight of my arm laterally now I can and its almost pain free. I was messing with reverse grip bench, it is awkward at first, but I kind of like it to change things up. It really forces the elbows to be tucked and keeps the shoulders packed in tight. I moved my grip in by a good amount as well when doing regular bench. I am really looking forward to being able to push myself again on presses. Its getting there, likely be 100% in another month or two if I can avoid aggravating it. Its definitely on the mend though and I am thrilled about that. Was starting to worry about archery deer season. Have not tried to shoot my bow yet, might try that this weekend. Its my left arm so the arm that holds the bow rather than draws.

Strong dead day Tim! Nice work getting under 205!

Got some volume in on the deads. Looking forward to seeing where yours go when you turn the corner and start building for the met.

8/10/17
204.0 lbs

It was a long day yesterday, decided sleep> gym. I'll go tomorrow morning and hit a full body session then load up to take the kiddos camping.

[Plateauplower]

8/10/17
204 lbs

Change of plans, left work early and hit a garage session. Couldn't squat due to a mild groin strain, I felt it earlier in the week and it likely would have been okay after warming up, but I just decided to rest it. I had decent squat and DL sessions this week so it won't kill me to only squat once this week (unless I decide to try it tomorrow). Plan is to get everything loaded up today and blast off as early as possible tomorrow to go camping. Kids are super excited they have been asking to go for the last month or so.


Just a easy session today, focused on MM connection and put in some higher volume work. Got a pretty intense pump today from eating a big bowl of cereal last night.

BB Bench
135x15
135x15
185x10
185x10
205x6

Chin ups

BWx10
BWx10
BWx10
BWx10
BWx10
----------------
Land mine Rows wide grip (PWO)
75x10
125x10
125x10
125x10

SS with

EZ fat grip curls
75x10
85x10
85x10
85x10

DB hammers
30sX10
30sX10

[raynerd]

8/10/17
204 lbs

Change of plans, left work early and hit a garage session. Couldn't squat due to a mild groin strain, I felt it earlier in the week and it likely would have been okay after warming up, but I just decided to rest it. I had decent squat and DL sessions this week so it won't kill me to only squat once this week (unless I decide to try it tomorrow). Plan is to get everything loaded up today and blast off as early as possible tomorrow to go camping. Kids are super excited they have been asking to go for the last month or so.


Just a easy session today, focused on MM connection and put in some higher volume work. Got a pretty intense pump today from eating a big bowl of cereal last night.

BB Bench
135x15
135x15
185x10
185x10
205x6

Chin ups

BWx10
BWx10
BWx10
BWx10
BWx10
----------------
Land mine Rows wide grip (PWO)
75x10
125x10
125x10
125x10

SS with

EZ fat grip curls
75x10
85x10
85x10
85x10

DB hammers
30sX10
30sX10

Nice garage work Tim, lots of reps and pump volume! Have a good camping trip!

[Plateauplower]

Nice garage work Tim, lots of reps and pump volume! Have a good camping trip!

Was good had some decent pec doms on Friday. Camping was good, gets better every time as the kids get older and need less entertainment from us. They caught a ton of fish, dog only brought one dead mouse back this time. The weather was good and there was a meteor shower. Only negative was the dew made everything wet in the morning, but we made the best of it and went fishing and stuff until everything dried out.


Monday 8/14/17
208.8 Lbs (was expecting worse)

4 days of no track and some "bad" food choices. Get back on track for the week and shake off some bloat. Another clock puncher put in today. Inner thigh was pretty tight, but it loosened up after some WU reps. Squats felt pretty good considering but didn't go very heavy out of caution.

OHP
45x15
95x10
115x8
135x6
145x5
145x5

SS With

WG lat pull-downs
160x10
180x10
200x8
200x8
200x8
-----------
Squats
135x10
228x8
315x6
315x6
315x6
315x6

SS With

HS Preacher Curls (PWO)
60x12
70x10
70x10
70x10
70x9
-----------
Cable Rows (NG-Pinned)
160x10
180x10
200x8
200x8
200x8


SS With Skull Crushers (EZ bar)
70x12
80x10
80x10
80x10
------------------

[Hammerhagen]

camping sounded good, I'm doing one more camping trip next week before the season ends. It goes from summer to cold pretty fast out here. Squat numbers looked good, nice amount of volume with those sets of 6

[Plateauplower]

camping sounded good, I'm doing one more camping trip next week before the season ends. It goes from summer to cold pretty fast out here. Squat numbers looked good, nice amount of volume with those sets of 6

Your trip was probably more relaxing in the RV . I'll use that in November for deer hunting, we just tent camp usually this time of year. We can make it tenting all the way until mid October usually in terms of weather. Will likely get a couple more in, but daughter starts school soon so that will complicate things a little. I like having an extra day of rest after a one night camping trip to "re-acclimate to civilization" (aka usually wore out). Squats were decent today, felt good, but having some inner thigh thing makes me hesitant to load them up. Decent volume though, for me.

[raynerd]

Clock puncher session slaughtered the volume Tim! Sounds like camping was fun, most importantly fishing happened
U gotta come up to my lake some time and smash down Walters!

[Plateauplower]

Clock puncher session slaughtered the volume Tim! Sounds like camping was fun, most importantly fishing happened
U gotta come up to my lake some time and smash down Walters!

Legs were a little stiff this morning from the extra volume. Fishing in a small over populated lake is hard to beat , I was putting worms on non-stop. Would love to come up there and fish some walleye in those pristine waters. We have some down here but not nearly as many and the water quality is certainly lower in most rivers than the lakes and probably rivers up there.

Tues 8/15/17
206.8 lbs

Cardio rehab and stuff

Elliptical
50 Min / 4.8 mi / 580 cals

Facepulls
20x20
25x20
25x20
25x20
25x20

Chins
BWx10
BWx8

Cable External rotations (each side)
5x12
5x12
5x12
5x12
5x12

Sit-ups
BWx25
BWx25
-------------

[Plateauplower]

Wed 8/16/17
206.0 Lbs

Shoulder is making progress, no pain when benching but still being very cautious slow reps, perfect form, stopping when I start to struggle. Still very weak with some pain in certain positions (lateral raises, external rotation) but miles ahead of where it was a few months ago. Deads were crap today, could not get into the zone, the plan was to go heavy but just stopped at 455. Wasted time searching for a missing versa grip which was on the seat of my truck. Got in and did some work. I better get my $hit together or my wife's going to be out lifting me soon shes cruising on Strong ifts hitting her reps every week. Getting up at 4am to hit her wo before the kids get up. She has her Pre-WO drink right next to the bed, comes out of the bedroom shaker cup in hand (I'm a bad influence ).

BB Bench
135x20
185x12
205x10
205x8
225x6
135x15

SS With

Pull-ups
BWx10
BWx10
BWx10
BWx10
BWx8
----------
Deads
135x5
225x5
315x5
405x5
425x3
455x1 (stopped here, plan was to work up to 495 and do a few singles)

SS With

DB Hammer Curls
30sX10
35sX10
35sX10
35sX10
35sX10
------------

P Rows (grabbed a couple sets stripping DL bar)
225x5
225x5

did a set or two DB tricep kickbacks but out of time due to lost versa during deads...

----------------------
OT tomorrow morning, so it will be a rest day, maybe some miday LISS if weather is decent.

[Jtbny]

IDK looks like a good day to me. Amazing you shed that bloat so well. I'm still up 5 fuken pounds from Saturdays mess because my body hates me

[Payton1221]

Shoulder is making progress, no pain when benching but still being very cautious slow reps, perfect form, stopping when I start to struggle. Still very week and some pain in certain positions but miles ahead of where it was a few months ago.

I've struggled with this from time to time too. I actually stopped all pressing exercises for about 4-5 weeks IIRC and it did wonders for my shoulder--zero pain when I returned to benching, but it's nagging me again now. I noticed essentially no pain on incline DB benching last night (elbows tucked in more) but pain on incline BARBELL benching. Before ceasing with all pressing, I think I'll try a few weeks of DB benching only.

Glad to hear you're making progress with your shoulder!

[raynerd]

Good to see the shoulder getting better and you getting some decent benching in. Sounds like wifey is beasting right out!

[Plateauplower]

IDK looks like a good day to me. Amazing you shed that bloat so well. I'm still up 5 fuken pounds from Saturdays mess because my body hates me

Bench and pull-ups were alright, deads just did not want to cooperate, that tfw they are just "off" or out of sync. Should be 205ish by Friday. The leaner I am the less fluctuation there is for me though. Going from 50-70g carbs per day to probably 400 grams for a couple days will add some scale weight, but comes off just as fast.

I've struggled with this from time to time too. I actually stopped all pressing exercises for about 4-5 weeks IIRC and it did wonders for my shoulder--zero pain when I returned to benching, but it's nagging me again now. I noticed essentially no pain on incline DB benching last night (elbows tucked in more) but pain on incline BARBELL benching. Before ceasing with all pressing, I think I'll try a few weeks of DB benching only.

Glad to hear you're making progress with your shoulder!

Yea I had to throttle way back on intensity and for awhile was just doing overhead. Might try DBs myself on Friday. I need to stay on the facepulls and stuff going forward, and watch my volume pressing vs pulling.

Good to see the shoulder getting better and you getting some decent benching in. Sounds like wifey is beasting right out!

Yea will still be awhile before I can start chipping away at 3x5 @275, but on the mend. Wifey is in beast mode, shes even started taking creatine , I buy the kilo jug of Creapure and rarely finish it before it starts getting clumpy so suggested she help out a little on the creatine consumption. Shes moving up on her big lifts consistently and not doing any fluff, kudos to her for running a program and sticking to it. Just one week she repeated squats because they looked like they were RPE10+ but shes moved up since.

[fittofattofit]

Was good had some decent pec doms on Friday. Camping was good, gets better every time as the kids get older and need less entertainment from us. They caught a ton of fish, dog only brought one dead mouse back this time. The weather was good and there was a meteor shower. Only negative was the dew made everything wet in the morning, but we made the best of it and went fishing and stuff until everything dried out.


Monday 8/14/17
208.8 Lbs (was expecting worse)

4 days of no track and some "bad" food choices. Get back on track for the week and shake off some bloat. Another clock puncher put in today. Inner thigh was pretty tight, but it loosened up after some WU reps. Squats felt pretty good considering but didn't go very heavy out of caution.

That sounds like you had a great time camping Tim ... one of the fun things about having kids is being able to impart your interest in things and then watch them grow to enjoy those things ... so many kids don't get an appreciation of the outdoors now!
Looked like a great day in the gym with good heavy volume on the OHPs and the squats

Wed 8/16/17
206.0 Lbs

Shoulder is making progress, no pain when benching but still being very cautious slow reps, perfect form, stopping when I start to struggle. Still very weak with some pain in certain positions (lateral raises, external rotation) but miles ahead of where it was a few months ago. Deads were crap today, could not get into the zone, the plan was to go heavy but just stopped at 455. Wasted time searching for a missing versa grip which was on the seat of my truck. Got in and did some work. I better get my $hit together or my wife's going to be out lifting me soon shes cruising on Strong ifts hitting her reps every week. Getting up at 4am to hit her wo before the kids get up. She has her Pre-WO drink right next to the bed, comes out of the bedroom shaker cup in hand (I'm a bad influence ).

Good news about the shoulder and awesome that Jacque has really taken up the training! She's setting the pace for you with the 4am starts .. and I'm sure she'll be out benching me
Seriously ... it's such a great example for the kids when they see you both exercising.
And I would kill for a 455 deadlift!

[Plateauplower]

That sounds like you had a great time camping Tim ... one of the fun things about having kids is being able to impart your interest in things and then watch them grow to enjoy those things ... so many kids don't get an appreciation of the outdoors now!
Looked like a great day in the gym with good heavy volume on the OHPs and the squats


Good news about the shoulder and awesome that Jacque has really taken up the training! She's setting the pace for you with the 4am starts .. and I'm sure she'll be out benching me
Seriously ... it's such a great example for the kids when they see you both exercising.
And I would kill for a 455 deadlift!

Ya the kids enjoy outdoor stuff a lot. They have been on camping trips since infants and I have taken both hunting, fishing etc. Jacque is really hammering away, she is NOT a morning person so she must be enjoying the progress getting up at 4am to get her training session in. Shoulder is a little sore after benching but its doing better. I will try to avoid over doing anything and just keep doing what I can.

Friday 8/18/17
210 lbs (lots of carbs and maint cals yesterday)

Went in and did some work.

OHP
45x20
95x10
115x8
135x6
135x6
135x6

SS With

ALt DB Curls
35sX10
35sX10
35sX10
35sX10
-----------
Squats
135x5
225x5
315x5
365x5
385x3
405x1
315x5

SS With

EZ Skull Crushers
70x10
80x10
90x10
90x10
-----------
BB BORs
135x10
185x8
185x8
185x8

SS With

DB Rear Delt Flys
10sX20
12.5sX20
12.5sX20
-------------------

[fittofattofit]

Ya the kids enjoy outdoor stuff a lot. They have been on camping trips since infants and I have taken both hunting, fishing etc. Jacque is really hammering away, she is NOT a morning person so she must be enjoying the progress getting up at 4am to get her training session in. Shoulder is a little sore after benching but its doing better. I will try to avoid over doing anything and just keep doing what I can.

4am is committent! Going to be harder to keep that motivation going in winter

Friday 8/18/17
210 lbs (lots of carbs and maint cals yesterday)

Went in and did some work.
-----------
Squats
135x5
225x5
315x5
365x5
385x3
405x1
315x5
-------------------

Did some work ... awesome stuff Tim

[Plateauplower]

4am is committent! Going to be harder to keep that motivation going in winter


Did some work ... awesome stuff Tim

LOL yea she "de-loads" over the winter . We bring the powerblocks (up to 90lbs each), her doorway pull-up bar and a smaller powerblock travel bench, and some other stuff in and she does stuff inside. Last year she would still go out for squats and deads until it got really cold. I've tried a few heating options but none have been practical for the cold months. Propane blast heater last year worked but it was cost prohibitive to heat the garage without it being insulated and I don't want to lose my attic storage to insulate it.

Was hoping to match my triple at 405 today, but that didn't seem to be likely, so settled for a good single which made my back off set at 315 feel really good.

[Plateauplower]

Monday 8/21/17

Right knee has been bothering me along with rehabing the left shoulder...I am doing a deload this week, but might extend it for the rest of the year and change the way I train for awhile. I will likely still go heavy on some things, but going to focus on bringing in some new exercises and work on some mobility and conditioning stuff as well.
Likely not going to journal for awhile other than perhaps and occasional update, going to be boring stuff. Hopefully I wont lose much mass, but I need to shake off the aches and pains that have accumulated.

Anyway today was day one of deload. Nothing near failure, just putting in some reps and hopefully getting some benefit from it.


OHP
45x15
95x10
95x10
95x10
95x10

SS With

Lat Pulldowns
160x10
160x10
160x10
160x10
160x10
-------------
Front Squats (extra deep/paused)
95x8
135x8
185x8
225x8
225x8

BB Curls
85x10
85x10
85x10
85x10

EZ Skull Crushers
70x10
80x10
90x10

Some good mornings

[mirroroferised]

Sorry to read that the knee is now bothering you as well Tim. I'm sure you'll find something that can work. I just dusted off one of my many journals so I'll pick up the slack while you're gone

[Payton1221]

Anyway today was day one of deload. Nothing near failure, just putting in some reps and hopefully getting some benefit from it.

Front Squats (extra deep/paused)
225x8

Tempted to neg

[raynerd]

Nice session Tim, nothing wrong with switching things up. All kinds of good variations out there...front squat being one of them for sure.

[Plateauplower]

Sorry to read that the knee is now bothering you as well Tim. I'm sure you'll find something that can work. I just dusted off one of my many journals so I'll pick up the slack while you're gone

Yea the knee is nothing major, pretty sure it's just from changing my squat form to work around my inner thigh tightness which caused me to put some extra use on them with a narrower toes forward stance. Hopefully your up for the challenge I feel like I've been slacking for awhile

Tempted to neg

They weren't easy, just not nearly as hard as heavy back squats. Felt good though, great upper back pump.

Nice session Tim, nothing wrong with switching things up. All kinds of good variations out there...front squat being one of them for sure.

For sure, lots of work arounds. I'll probably work lower intensity stuff for a bit, stay in the 8-10 rep ranges and see what happens. Also going to try to start doing more stretching etc. I do none, and I'm getting pretty tight. I think that's another issue that can be easily remedied. I'm sure I'll go back to heavy stuff soon but at 3.5 years of lifting pretty heavy, a couple months of lighter weights might be a good thing....

That said today cardio 30 min / 3.15mi /350 cals

Deads
135x8
225x8
315x8
405x6
455x3
405x5
315x10
315x10

LOL Nothing in that movement hurts yet....Actually they felt good today.

Situps and facepulls

[polishedball]

Its definitely on the mend though and I am thrilled about that.

Good to hear! I am also pain free weightless as well, thinking it might only be a couple more months here also.

[fittofattofit]

LOL yea she "de-loads" over the winter . We bring the powerblocks (up to 90lbs each), her doorway pull-up bar and a smaller powerblock travel bench, and some other stuff in and she does stuff inside. Last year she would still go out for squats and deads until it got really cold. I've tried a few heating options but none have been practical for the cold months. Propane blast heater last year worked but it was cost prohibitive to heat the garage without it being insulated and I don't want to lose my attic storage to insulate it.

Yes, you get some real cold in Chicago (and I complain about our winter when it's 55ºF outside ) .... heating up the space in your gym would cost a load I would imagine so indoors sounds very attractive

Monday 8/21/17

Right knee has been bothering me along with rehabing the left shoulder...I am doing a deload this week, but might extend it for the rest of the year and change the way I train for awhile. I will likely still go heavy on some things, but going to focus on bringing in some new exercises and work on some mobility and conditioning stuff as well.
Likely not going to journal for awhile other than perhaps and occasional update, going to be boring stuff. Hopefully I wont lose much mass, but I need to shake off the aches and pains that have accumulated.

Anyway today was day one of deload. Nothing near failure, just putting in some reps and hopefully getting some benefit from it.

I love reading about your 'deloads' Tim .... 225 x 8 front squats extra deep and paused and 455 x3 deadlifts

Still, I'm all in favour of variety in the training and a bit more mobility and functional training never goes astray
And keep posting ... it's never boring and we'll be keen to see what variety you bring to your training. Maybe a few stairclimber sessions at Swallow Cliff

[raynerd]

Almost no reps in that deadlift workout

[mirroroferised]

You and John can start the DLM2DLM crew

[Plateauplower]

Good to hear! I am also pain free weightless as well, thinking it might only be a couple more months here also.

Ya will be interesting to see if there is any difference in recovery time. Mine started acting up late March early April. I re-aggrivated it several time before reducing my loading but continuing to train presses. I'm guessing 6 months minimum regardless.

Yes, you get some real cold in Chicago (and I complain about our winter when it's 55ºF outside :rolleyes .... heating up the space in your gym would cost a load I would imagine so indoors sounds very attractive : )


I love reading about your 'deloads' Tim .... 225 x 8 front squats extra deep and paused and 455 x3 deadlifts

Still, I'm all in favour of variety in the training and a bit more mobility and functional training never goes astray
And keep posting ... it's never boring and we'll be keen to see what variety you bring to your training. Maybe a few stairclimber sessions at Swallow Cliff : )

We do get some cold days Dec-Feb. It was a mild winter last year but still have a few bitter cold days. Training has not changed much other than reducing weights and increasing rep range a bit. Surprised you remember the name of the preserve with the stairs. They would kill me right now....I drove past them yesterday while working if that counts .

You and John can start the DLM2DLM crew : D

Except the Moar part. I have been stuck at the same weights on deads for a year . Oh well can't complain I have not been really pushing myself on them to drive progress.

Almost no reps in that deadlift workout :eek

Put the volume in that day and had some nice DOMS to show for it. Can't wait to see your lifts sky rocket with the foodz. Probably have a 3X BW pull in there right now

[fittofattofit]

We do get some cold days Dec-Feb. It was a mild winter last year but still have a few bitter cold days. Training has not changed much other than reducing weights and increasing rep range a bit. Surprised you remember the name of the preserve with the stairs. They would kill me right now....I drove past them yesterday while working if that counts .

You should have stopped for a quick sprint up the stairs
Yes, I remember ... had a great day there, then at BBQ with your family ... hard to imagine it was 10 months ago

[Plateauplower]

You should have stopped for a quick sprint up the stairs
Yes, I remember ... had a great day there, then at BBQ with your family ... hard to imagine it was 10 months ago

Meh I was driving a company car, would be kind of frowned upon. That is hard to believe it was 10 months ago when you were here. Time flys.

Still hitting the gym consistently. Just no time for posting etc. Have broke deads off on their own day with cardio, like that a lot more. Had a good DL session yesterday, lots of volume 365-405 range after working up to 495 single that flew up,feeling it today.

Shoulder continues to improve, R knee still a little wonky, (probably be better off if I stop popping it and messing with it) but will be fine limiting heavy squats and staying around 315 for rep sets. Took things up a notch today on bench and will see how I feel tomorrow. I have been staying with 205 as top set and went to 225 today. Lost some strength but nothing terrible considering I am still stopping when I start to struggle versus going for the death reps.

today was

BB Bench
135x15
185x10
205x10
225x8
225x7
225x6

SS With

BB BORs
135x15
185x10
205x8
205x8
205x8
205x8
---------

Chins
BWx8
BWx8
BWx8
BWx8

SS With

Upright rows
70x10
70x10
70x10
70x10
-----------
DB Hammer Curls
30sX10
35sX10
35sX10
35sX10
30sX10

SS With

EZ Skull Crushers
70x10
80x10
90x10
100x10
110x8
-------------
Face Pulls
25x15
30x15
30x15
---------------

[Jtbny]

Hows the bodyweight?