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Anabolic Beast

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Nov 16, 2010
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#97
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​
Glad your shoulder is feeling better. I've thought about getting a football bar along with a Thompson fat pad for my home gym. I've used both before though not at the same time and really liked them.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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#98
Glad your shoulder is feeling better. I've thought about getting a football bar along with a Thompson fat pad for my home gym. I've used both before though not at the same time and really liked them.
It makes ALL the difference in the world. I couldn't floor press 135 with a straight bar and 6 weeks ago I was pressing 250+60lbs chain. The impingement and position it puts the shoulder in is compromising. I'm confident I'll 185+ next week because it continues to feel better. My bench is a westside bench so it has a wider pad but not as thick. Since the bench is for all to use I'm not sure I"ll switch the bench pad.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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#99
Shoulder is bugging me today. I find that some days it feels better and others it feels like shit. It's getting better but slowly and I'm going to work on a rehab protocol for it. The good news is that I can squat and pull which are my 2 favorite lifts. I realize that continuing to lift on my right shoulder means it's going to take longer to get back to normal... I'm ok with that b/c I have to lift.

WAVE1 WEEK2

DEADLIFT/ OHP
Conv. Deadlift~ 135x8, 255x8, 295x8, 345x8, 345x8
OHP w/ Axle (strict)~ 75x5, 95x5, 115x5, 135x5, 150x3, 165x3, f.drop 135x10​
H.S. RDL~ 90x7, 115x7, 140x7​
Bicep Curl (db)/ Straight Arm Pulldown~ 40/ 70 x8/10, 40/ 70 x8/10, 40/ 70 x8/12​
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Shoulder got some rest b/c I was out of town for New Years. Got in today and trained. Shoulder is still hurting but I was able to push it a little more. Tweaked my back b/c I didn't have my headphones and had to listen to the shit they were playing in the gym. Got loose during warm ups and tweaked something in my lower back. I was still able to get my speed work in but dialed it back a bit.

WAVE1 WEEK3
SQUAT/ BENCH
Speed Squat +105lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 265+Cx2, 265+Cx2, 265+Cx2, 265+Cx2, 265+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2​
took 1 min rest, no belt & no sleeves​
Floor Press w/ Football bar + 63lbs chain~ 95+Cx5, 135+Cx5, 150+Cx5, 165+Cx5, 180+Cx3, 195+Cx2, f.drop 135+CX8​
elbow sleeve but no wrist sleeve. right shoulder still hurts but it's getting better.​
Lunge/ Adductor Machine~ BW/45x 12/15, BW/45x 12/15​
T-Bar Row~ 45x10, 90x8, 90x6/45x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Shoulder felt AMAZING! THANK GOD! Finally. I was able to have a solid workout. Kept it light but I couldn't be happier. Still need to traction my back. I'll do that tomorrow.

WAVE1 WEEK3
DEADLIFT/ OHP
Conv. Deadlift~ 135x5, 225x5, 295x5, 345x5, 345x5, 385x5, 385x5​
Standing OHP w/ Axle (strict)~ 75x5, 95x5, 115x5, 130x5, 145x5, 160x3, 175x3​
H.S. RDL~ 45x10, 115x6, 115x7, 140x6​
Bicep Curl~ 35x14, 35x10​
 
BrotherIron

BrotherIron

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Mar 6, 2011
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I'm wondering how much the deca at 100mg/wk is helping my shoulder. I will say it's getting better each week but I'm thinking it's a combination betw the deca and the deep tissue massages. I plan on getting massages every couple of months.

I want to get back to training at 100%, put my SM training back into the regimen.

I also plan on eating better. Time for a body recomp with some weightloss.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Tractioned my back and it did feel better but I gotta do it again on Thurs. I was surprised I was able to squat since I tweaked my back. My shoulder felt GREAT! I was able to push my press a bit more. All in all, I'm happy.

WAVE1 WEEK4
SQUAT/ BENCH
Squat~ 145x3, 195x3, 235x2, 285x2, 335x2, 375x2, 375x2, 415x2​
I opted to skip the last 415 for a double. I didn't want to push my luck and it wasn't happy. I just didn't want to overdue it since I tweaked my back last week.​
Floor Press w/ Football Bar + 63lbs chain~ 95+Cx6, 145+Cx6, 160x+Cx6, 175+Cx6, 190+Cx5, 205+Cx4​
Lunge/ Adductor Machine~ BWx12/ 45x12, BWx12/ 45x12​
T-Bar Row~ 45x10, 90x5, 90x5/45x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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I didn't get a chance to train on Thurs due to work and school issues. .. been resolved now. I'm going to put some kind of rowing movement into each day but I'm not adding any with the bar OH where I'd have to pulldown b/c that position seems to bother my shoulder. I'll slowly work that back into my regimen.

WAVE1 WEEK4
DEADLIFT/ OHP

Speed Pulls +90lbs chain~ 135x3, 225x3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2​
no belt. no chalk so wore oly straps. 45sec rest for 275, 55sec for 295. Could feel it in my back but sucked it up. Wasn't painful thankfully.​
Standing Strict OHP w/ Axle~ 75x5, 95x5, 115x5, 130x5, 145x5, 160x5, 175x3, 190x4​
H.S. RDL~ 90x7, 115x7, 140x7, 140x7​
Biceps Curl/ Low Cable Row~ 40/100 x10/12, 40/120 x10/12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Lost it in the gym today. An acquaintance of mine is training with one of the trainers at the gym. He had her doing DL's all wrong. I had to interject and explain what her set up should be like and how to perform the lift. To be honest, I don't care if the trainer is upset. He doesn't know what he's doing and my friend needs better help... but I don't have time to help her.

Shoulder didn't feel bad which allowed me to get through the workout quick.

WAVE1 WEEK5
ACTIVE RECOVERY

SQUAT/ BENCH
Squat~ 145x5, 195x10, 235x10, 285x10​
Floor Press w/ Football bar +63lbs chain~ 115+Cx8, 115+Cx8, 115+Cx10​
Lunge/ Adductor Machine~ BW/ 25 x12/15, BW/ 25 x12/15​
T-Bar Row~ 65x10, 65x10​
DEADLIFT/ OHP
Conv. Deadlift~ 135x5, 225x10, 225x10, 275x10​
OHP Standing w/ Axle~ 75x5, 95x5, 115x8, 115x8, 115x10​
Biceps Curl/ Low Cable Row~ 30/90 x12/12, 30/90 x12/12, 30/90 x10/10​
BENCH/SQUAT
Bench~ 95x8, 135x8, 165x8, 195x8​
Paused Squat (3sec) no chain~ 145x5, 195x5, 195x5, 195x5​
DB Skulls/ Rope OH Ext~ 30/50 x10/10, 30/60 x10/10​
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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How much of your recovery would you attribute to
rehab
time
deca?
I would honestly say equal parts rehab and deca. Time, I don't think I took enough time off but that's not an easy thing to do. I'm FLOORED on how good my shoulder is feeling at the moment.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,223
Nice work man. How’s everything feeling?

Any specific goals?
 
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