Found my way back...

Discussion in 'Member Online Journals' started by BrotherIron, Aug 23, 2018.

  1. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
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    It's going to be a long time. Probably 2+ years for the undergrad and then I'm thinking PA school for grad school. The cool thing is I have time but a lot of my friends aren't supportive. They think it's stupid going back to school since I have 2 undergrad degrees but the thing is I hate what I do so I actually use my work as a source of motivation.
     
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  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    I went in and trained Monday. Did my SM training. That evening I fell asleep on my right side which if you know... you know my right shoulder has been fvcked up forever and so I'm not supposed to sleep on that side. Well... I did and now I have a frozen shoulder. I haven't been able to use my right arm all week. It's been getting better with each day and by next Wed, I figure I'll be back in the gym but what a shit time to have this happen.

    Went in and had it worked on by a friends mother who is a massage therapist. She did some myofacial release massage and it did help a good bit. I'm also using my ultrasound which is also helping.
     
  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
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    Went in today and trained. Obviously made this week my active recovery week since I'm just getting back in after the pinched nerve. Interestingly enough, my right arm is still a bit weak, like it's not firing on all cylinders. I'll keep working on it and keep training and I'm sure it'll be fine. Obviously having the nerve pinched cutting off my ability to use my right arm had some lingering impact. I'm not going to let it stop me though.

    WAVE3 WEEK4
    ACTIVE RECOVERY

    PULL/ PRESS

    Conv. Deadlift~ 135x5, 225x7, 265x7, 305x7
    Floor Press w/ Swiss Bar +60lbs chain~ 95x6, 135+Cx6, 135+Cx6, 135+Cx6
    H.S. RDL (def. 100lbs plat)~ 225x10, 225x10
    Med Width Mag Pulldown~ 90x15, 100x15​
     
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  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
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    And adding the use of a 100lbs plate worked brilliantly for my machine RDL's. It increased the ROM just enough to get the stretch I want and really feel it.
     
  5. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Trained today and my shoulder is still not 100%. I have my ROM back but not having the muscles fire for a week definitely left my right arm/shoulder weaker. Not gonna stop though and will keep plugging along. It'll get better.

    WAVE3 WEEK4
    ACTIVE RECOVERY

    SQUAT/ OHP

    Squat~ 145x7, 195x7, 235x7, 275x7, 305x7
    Z-Press w/ Swiss Bar~ 95x7, 115x7, 115x7, 115x7
    Seated Leg Curl/ Adductor MAchine~ 60/25 x15, 60/25 x15, 60/25 x15​
     
  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Shoulder feeling a bit better but still not firing on all cylinders. I could tell when I was benching. 205x7 paused was difficult and it wasn't b/c the weight was heavy. I may make next week an "in between" week b/c I'm ready to push more but not sure if my shoulder is ready for week 1 of working weight.

    WAVE3 WEEK4
    ACTIVE RECOVERY

    PRESS/ PULL

    Bench~ 95x7, 145x7, 175x7, 205x7
    Snatch Pulls (floor)~ 165x5, 165x5, 165x5
    Rolling Tri. Ext/ Rope OH Ext.~ 25x12, 25x12 /40x12, 40x12
    T-Bar Row~ 70x12, 70x12​
     
  7. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Not a bad day all things considering. If I was a v8, I'd say my right shoulder/arm was firing on 2 cylinders last week. This week it feels like it's almost firing on 6. 185 wasn't painful and I could have stepped it up but I'd rather work back up next week and actually push it. I didn't get to do my med grip pull downs b/c one of the welds broke on the cabled machine and they were replacing the piece. I'm actually looking forward to my 3 other training sessions this week. I'll go very light on my SM training on Sunday.

    PULL/ PRESS
    Conv. Deadlift~ 135x5, 225x5, 285x7, 315x7, 345x7
    Floor Press w/ Swiss Bar +60lbs chain~ 95x5, 135x5, 135+Cx5, 160+Cx5, 185+Cx5, 185+Cx5, 185+Cx5
    Hammer Strength RDL (per handle)~ 45x10, 125x8, 125x8, 125x8
    I stood on a 100lbs plate to get proper ROM
     
  8. BackAtIt

    BackAtIt MuscleHead

    Oct 3, 2016
    264
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    Good numbers, bro!....Keep on keepen on!!!!
     
  9. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Thanks. It'll be fun when I can actually start to push myself again. This year has been a shit storm to say the very least.
     
  10. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Toying with the idea of making my training a 5 week training block instead of 4.

    My four would be made up of volume, speed, strength days for my undulating periodization ( I don't perform all 3 lifts in 1 day ). I'm thinking of keeping my style of lifting but making it up of speed, strength, volume, and endurance. This would add 1 week to my training before going into active recovery. This would also slowly put heavy lifting in but there would be more time in between which could be a good thing. Just spit balling...
     
  11. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    The cold, wet weather has my body feeling like shit. Shoulder still isn't 110% but I'm done waiting. I'll start week1 next week.

    SQUAT/ OHPress
    Squat~ 145x7, 235x7, 270x7, 310x7, 340x7
    Z-Press w/ Swiss Bar~ 95x7, 145x5, 145x7, 145x7
    Pause B. Squat +90chain~ 145x5, 195x5, 195+Cx5, 225+Cx5, 255+Cx5, 285+Cx5
    Seated Leg Curl/ Adductor Machine~ 80/35 x 10, 80/35 x10​
     
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  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Holiday week so I wasn't able to get my 4 days in and like I've said I'm not 100%. Still not a bad day. I realized that for the time being, I'll bring my grip in for bench (pinky on ring). My shoulder feels better with a narrower grip. It's feeling better with each week but there is still lingering discomfort and ROM issues. I'll have to work harder on rehab/prehab.

    PRESS/ PULL
    Bench w/ pause~ 95x7, 135x7, 165x7, 195x7, 225x7
    Snatch Pull (floor)~ 135x4, 185x4, 225x4, 225x4, 225x4
    DB Skullcrusher/ Rope OH Ext~ 30/60 x8, 35/70 x8, x7
    Bar Curl/ Incline Curl~ 60/25 x8, 70/25 x8​
     
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