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Found my way back...

silvereyes87

silvereyes87

VIP Member
May 28, 2016
248
33
#85
Good shit man, howd your originally mess up your shoulder? I suffer from issues aswell.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#86
Good shit man, howd your originally mess up your shoulder? I suffer from issues aswell.
I was a competitive Oly lifter (not a very good one) for a very famous team in the US for many years. We had over 20 national titles back in the day. Snatching wrecked my shoulder and I was young and dumb. Instead of working on mobility which was really unknown back then I would just force the bar into place which was just stupid. It's always been the bane of my existence since the couple injuries that caused me to quit Oly lifting.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#87
Taking some time off to let my body rest and more importantly so I can focus on my finals. Got a 97 on my Lab Final (got a 102 for Midterm) and received an award, Student of the Semester for Biology. It's pretty cool. The department elects 1 student for each science subject. Call me dork all you want but this time around, I'm going to do everything in my power to graduate with a 4.0. The only only thing I'm torn on is whether or not to do pre-med and later nursing or go the route of microbiology. I find bacteria and viruses fascinating.

Something else that's been on my mind is my body. It's been abused for over 2 decades and I think it's time to to add deca to my TRT protocol. It'll just be 100mg/wk to give my joints/body some much needed relief.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#88
Back in my sanctuary.....

I'll train the next 5-6 months, Tues/Thurs/Sat/Sun. This will give my body a bit more rest. I have chemistry lecture/lab and a perspectives class in spring. After it'll be just be bio, chem, and physics.

ACTIVE RECOVERY
SQUAT/ BENCH

B. Squat~ 145x10, 195x10, 235x10, 275x10
Floor Press w/ Axle +60lbs chain~ 135x7, 135x7, 135x10
Lunges/ Adductor Machine~ BW/40 x12/15, x12/15
Med. Grip Mag Pulldown~ 100x10, 100x10​

DEADLIFT/ OHP
Conv. Deadlift~ 135x10, 185x10, 235x10, 285x10
Standing Strict Press w/ Axle~ 75x10, 115x10, 115x10, 115x10
H.S. RDL~ 90x10, 115x10, 115x10
Bicep Curl/ Straight Arm Pulldown~ 30/80 x10/10, x10/10​
 
Last edited:
Mr P

Mr P

Member
Jun 21, 2011
41
10
#90
vid link broken.
I admire the fact that you BrotherIron is killing it at the gym, while others like me haven't done a dime In the gym yet.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#91
vid link broken.
I admire the fact that you BrotherIron is killing it at the gym, while others like me haven't done a dime In the gym yet.
That sucks. It's saying that you have to watch it on youtube due to the person who made it "Mark Bell". Definitely check out the video though, it's Supertraining Podcast Ep. 154

It feels good to be back in the gym. It'll be interesting to see how a change I'm making impacts my training. It should help me with my regimen.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#92
Not a bad day. I wanted to get in and out so I admit I didn't warm up but since it's a recovery week I didn't think much of it. I did add the deca to my TRT so we'll see how that helps my joints. Maybe I'll get a good nights rest without having to stuff pillows all over the place to position myself in a way I can sleep.

RECOVERY WEEK
BENCH/ SQUAT

Bench w/ pause~ 135x10, 165x10, 195x10
Pause Squat +90lbs chain (3 sec)~ 145+Cx5, 195+Cx5, 105+Cx5, 195+Cx5
DB Skullcrusher/ Rope OH Ext~ 30/60 x8/10, x8/10
Low Cable Row~ 90x10, 90x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#93
Shoulder is fvcking killing me. Going to get a massage tomorrow and get it worked on.

WAVE1 WEEK1
SQUAT/ BENCH

Squat~ 245x8, 285x8, 335x8, 335x8
no belt, no sleeves
Floor Press +60lbs chain~ 135+Cx5, 145+Cx5, 155+Cx5, 165+Cx5
quit b/c shoulder was killing me
DB Skullcrushers~ 35x10, 35x10, 40x8, 40x8
Lunges/ Abduction Machine~ BW/40 x12/15, x12/15
Med. Grip Pulldown~ 110x10, 130x10, 150x6
DEADLIFT/ OHP
Conv. Deadlift~ 135x5, 225x3, 275x3, 325x2, 375x2, 425x2, 425x2
belt on 425 sets
OHP w/ Axle (strict)~ 75x8, 95x8, 115x8, 135x8, 155x6
kept it light b/c shoulder still bothering me but not as bad. felt better then floor presses.
H.S. RDL (per hand)~ 90x8, 135x8, 155x8, 175x8
Biceps Curl/ Straight Arm Pulldown~ 40/80 x10/10, x10/10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#94
Well this week went to shit. My shoulder was feeling like ass which could have been because of me bowling 4 games on Sunday.

I had my shoulder worked on Friday but unfortauntely later in the day I go Norovirus (stomach bug) that kicks the everlasting shit out of you so I couldn't do anything for 2 days. I'm better now so I'll train tomorrow for my 3rd day but it seems to always be something.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#95
Went in and trained today. Well, my shoulder still feels like shit but it's ROM is 1000x better. I can fully oh extend my arm which is a step in the right direction. Got a massage which left me feeling sick from all the work done. I was sore as shit after but she got 6 knots out of me (lats, pec, sub scap, shoulder).

WAVE1 WEEK1
BENCH/ SQUAT
Speed Bench + 63lbs chain~ 95x5, 135x5, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2​
Pause Squat + 100lbs chain~ 145+Cx5, 195+Cx5, 235+Cx4, 265+Cx4, 295+Cx4, 325+Cx4, f.drop 235+Cx6​
DB Skullcrusher/ Rope OH Ext.~ 30/80 x10/10, 35/80 x10/10, 40/80 x6/10​
Low Cable Row~ 90x10, 110x10, 130x7​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,153
2,487
#96
MUCH better day today. Shoulder mobility is MUCH better and pain is down. I'll use the football bar for all benching and bench pressing assisting lifts. It takes the pressure off my shoulder and I was able to floor press MUCH better today. Still went light but improvement is the most important thing. I was shocked how good my shoulder felt considering I benched and squatted on Monday. I was expecting it to be much worse. I'll be getting my shoulder worked on probably every 2 or 3 months to keep this trend going. I'm also taking Log C&P out of my strongman day for the time being since I need my shoulder to get back to it's 100% which isn't 100% (more like 75%).

WAVE1 WEEK2
SQUAT/ BENCH
Squat~ 145x5, 195x5, 235x5, 285x5, 335x5, 335x5, 375x5, 375x5
Floor Press w/ Football Bar + 63lbs chain~ bar x many, 95x5, 135x5, 135+Cx4, 145+Cx4, 155+Cx4, 165+Cx4, 175+Cx4​
Walking Lunge/ Adductor Machine~ BW/ 40 x15/12, BW/ 40 x15/12​
Med. Grip Pulldown~ 90x12, 110x12, 130x10​
 
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