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Post by Harv on Aug 11, 2010 20:12:00 GMT -5
Bruce Sorry to see your shoulder give on you.Got to say you are hardcore when you bring your own ice to the gym just in case you hurt yourself.Never in 46 years of lifting have I ever seen someone bring ice in their gym bag. You da man. Harv
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Post by McLifter on Aug 11, 2010 20:55:41 GMT -5
Usually someone who brings ice has a wet bar to go with it. I was carrying ice packs to baseball games, highland games where ever I dragged my beat up carcass. The Missus and I were known on the Baseball Team as "Ice" and "Pack". I hope things are feeling better Brewster. Remember to stretch as much as you can. Perhaps you could do some contrast showers? Brock
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Post by thebruce on Aug 13, 2010 9:15:54 GMT -5
Thanks guys Harv it was you who suggested icing the shoulders after bench,it does help. Shoulder much better already still can't lift it up to the front or side but I can pull with out pain. Aug 12 2010 Tire Drag 4/6/8 rocks 100 steps forward 100 steps back. Bent Over Rows 103x10 153x3x4 153x3x3 Reverse Hypers BWx10x3 Hanging Knee Ups x20x2 Leg Curl 50x8 75x8x2 1 leg calf raise 47.5x15 47.5x3x5 BWx15 Stiff Legged DL 135x6 185x3 205x3 225x3
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Post by thebruce on Aug 16, 2010 11:55:53 GMT -5
Aug 15 2010
Tire Drag 6 rocks 100 fwd 100 bckx2(x3) Sumo 135x5 185x5 205x5 225x5 Reverse Hyper BWx15x3 Leg Curl 50x8 75x8 75x10 1 legged calf raiase 47.5x3x5(x3)
The shoulder is better,still can not move it lateraly or overhead with out pain but ROM is improved.
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Post by thebruce on Aug 19, 2010 10:28:29 GMT -5
August 18 2010 Tire drag 5 ,6,and 7 rocks 100 steps forward 100 steps backward x2 Sumo DL 135x3 185x3 205x3 255x3 275x3 300x3x3 Hanging knee ups x20,21 25 Leg curl 50x3 75x6,8 1 leg calf raise 47.5x3x7,6,5
The 3 sets of tire drag were great legs were pumped and I was breathing hard and sweating when I headed for the basement to pull. Sumo DL went fast and easy till last set then it slowed down a bit. That cluster work on calves ( or any other movement you apply it to) is insane 54 reps with a 47.5 DB in one hand. In the past I might get 35 or 36 reps doing continuous sets of 12 to 15. So a lot more work with the same weight.
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Post by McLifter on Aug 20, 2010 8:52:14 GMT -5
Nice job on the pulling buddy! That is great! Keep up the hard work.
Brock
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Post by thebruce on Aug 23, 2010 8:59:20 GMT -5
THX Brock. Aug 22 2010 Tire Drag 4,6,8 rocks 100 fwd 100bckx2
Bent Over Row 103x3 153x3 203x3x6 153x12 Reverse Hyper x10,15,20 Scotties 103x12,9 Cable push down 70x15,15,9
Tried some dips 2 bnd assist but shoulder not ready yet.
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tyler
New Member
Posts: 46
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Post by tyler on Aug 23, 2010 21:09:47 GMT -5
Scotties? Never heard of that one.
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Post by thebruce on Aug 31, 2010 10:21:00 GMT -5
Scotties refer to Scott bench curls,named after famed body builder Larry Scott. I know my abbreviations get a little confusing hey I am just linguistically lazy. Aug 25 2010 Tire Drag 6 rocks 100 fwd 100 bckx2(x3) Sumo 135x5 185x5 205x5 255x5 275x5x3 Leg Curl 50x5 75x5x2(x2) Hanging Knee Ups x 20x3 1 Leg Calf Raise 47.5x5x5(x2)
Good WO 5 rep clusters with moderate weight
Aug 28 2010
Tire Drag 6 rocks 100 fwd 100 bck x2 Tire Drag 8 rocks 100 fwd 100 bckx2
Bent Over Rows 103x10 153x3 203x3x3(x3) Wide Pull Ups BWx8x3 Face Pulls purple band x20x3 Hammer Curls 47.5x15x2 Scotties 103x8,7 Purple Band Push Downs x15x3 fast paced moderate weight burner
Regaining ROM on the left shoulder still hurts like H#LL when I try to lift with a straight arm or push, but at least I can use it to type or drive now. OH yeah and I can hold a fishing rod with it as well.
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Post by thebruce on Sept 2, 2010 10:19:52 GMT -5
Aug 31st Tire Drag 6 rocks 100 fwd 100 bckx2 Tire Drag 8 rocks 100 fwd 100 bckx2 Sumo 135x3 205x3 225x3 255x3 275x3 300x3x5 Hanging Knee Upsx25,30,20 Leg Curl 50x3 75x3x5 75x3x3 1 leg calf raise 47.5 DBx3x6 47.5 DBx3x3,x5x2 Always do reverse hypers in between sets of DL. Sumo triples were with 3 min breaks. Clusters on the assistance work were with 3 breath breaks,it is a signifigant increase in the amount of reps I get doing the clusters. 2 sets of clusters over 3 sets of straight reps shows approx 30% increase in reps/work. Shoulder better lateral raise with a 7 pound DB this moring HOO BOY I know but hey it is getting better. Think about this IRON MONGERS and tell me what you get. With my pulling work the majority of it over the last 3 years was weight I could rep like 6-9 times and at this juncture in time I am much stronger at rows or pull ups than I am at bench. While you should be able to do more work pulling than pressing and I do I am talking about max strength improved by moderate WO weights. So I once the shoulder heals more time spent pressing for speed with 50 to 60% and going to 60 to 80% for triples for power. The last pressing cycle I used Prilepins table for % and rep ranges had not gone over 255 with a max of 275 and still managed to blow a shoulder again. Some of the over 50 crowd say that they will never go over 90% with out a shirt to save the shoulders. I know who cares when you weigh 260 and can only bench 275,some how I need to build my overall strength and condition up to where I can move some more weight. Thought I had the formula with the Over Head pressing and pin work. I may have to lay off the actual BP for a while and do some DB work and get stronger period. Any way BLAH BLAH BLAH,old guy whining again. DB work when shoulder will tolerate. Massage for recuperative support. Train the heck outta whatever movements my carcass does allow. Get a shirt before I start dialing up the BP again?
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Post by McLifter on Sept 2, 2010 12:54:32 GMT -5
As usual, you have good ideas there pilgrim. As with all of us you are limited by your weak area. Right now that area is your bum shoulder. Therefore, you need to rehab the shoulder in a methodical well planned manner paying attention to pain parameters and utilizing the various forms of recuperative tools you can i.e. massage, ART, stretching, contrast showers, icing, applied heat and anything that will increase the blood flow to the injured area to allow a speedy recovery. You are on the right path, it just takes time. I have a Fury shirt which should help to keep you together. It is in good shape, not too radical and yours to have if you want. Check out the videos on Elite Fitness where they are going over the rehab exercises that are possible with the Jump Stretch Bands. I think these will be useful for you. Also, the Rotator Cuff Exercises help to strengthen all of those little supportive muscles in the shoulder which should help to keep things together for you. My 2 cents.... Brock
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Post by thebruce on Sept 3, 2010 9:15:47 GMT -5
Thanks buddy I will grab that shirt as soon as I am even thinkin about BB BP. Gonna refocus on the rehab now that I am getting some mobilty back and go from there. 15 reps with 300 in the nasty old SUMO,nothing to be proud of but for a guy who has had serious back issues I am happy with it.
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Post by thebruce on Sept 7, 2010 10:37:49 GMT -5
Sept 3 2010 Tire Drag 6 rocks 100 fwd 100bckx2(x3) Chest Supported Row 135x6 x185x6 205x6 225x6 225x3x3(x2) Wide Pull Up BWx8x3 Face pull Purple band x20x3 Cable push down 70x15 90x12 90x3x4 Scotties 103x12 103x9 103x3x3
Sept 6 2010 1 mile hike Sumo 135x3 185x3 205x3 255x3x5 Reverse Hypers BWx10,15x3 1 leg calf raise 47.5 DBx15 47.5x5x3(x2) Leg Curls 50x3 75x3x3(x2)
Dumbell Lateral Raise x10x3 Dumbell Front Raise x 10 x3 Dumbell Over Head Press x 10x3 Dumbell Fly x10x3 All done with a 7 pound DB mixed in between sets of leg work. Thanks for the articles by Bill Starr Brock they reall helped to focus my recovery plan.
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Post by McLifter on Sept 7, 2010 21:15:29 GMT -5
You're welcome buddy. We gotta do what we need to in order to stay healthy. Age and treachery and all that... ;D McLifter
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Post by thebruce on Sept 10, 2010 8:49:21 GMT -5
Sept 9 2010 Pushed the mower for an hour and a half as a WU then off to the dungeon. DB lateral raise front raise OHP flys and high pull x10 with the 3`s and then x10 with the 7`s High Pulls barx3 95x3 115x3 135x3(x7) stopped low left back hurt. Wide Grip PU BWx 1,2 and BWx3(x8 ) stopped at 24as it was not a full ROM rep. Dumbell Row 50x10 75x3 100x3(x10) Reverse Hyper BWx15,20,30 Cable Push Down 70x3 90x3(x10) Scott Bench Curls 103x3(x10) Goal was 30 reps in each movement except hypers. Cable Push Down and Scott Curls were super setted. Took 3-6 breath breaks between sets. High pulls were a treat as shoulder would not let me do them before. Add weight to those with 30 reps and drop the sets,those with under 30 keep the weight till I hit the goal. Do a little linear progression(big wave) with with everything shooting for 5 sets of 3 with moderate weight.
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