Strongman, Powerlifting Recovery Log

[jeremyw]

I am using the Starr protocol with hyperextensions. 3X25 progressing the weight daily and icing as I have time. I have begun noticing improvement in the past couple of days. I am planning on starting back with light weights for strongman at the end of ten days. There is still swelling in the area of the injury, but no bruising has surfaced yet. I hope it is a mild muscle strain and that I can return to training without any impairment.

[jeremyw]

April 11

Shoulder Warmup Foam Rolling on the hip

Press 1X3X140
Seated Row 3X10X90
Peck Deck 3X10X190
Dumbell Curl 3X10X35
Rope Tricep Extension 3X10X120

Deadlift 3X25X145

Shoulder is feeling better. The press was done without elbow sleeves or a belt. I had good pop off my chest. I think barring any further injuries my press will be where it was before the surgery at 12 months post op. Ass still hurts. I decided that the hyperextension while making me sore where it counts doesn't tell me anything about my recovery prepatory for a comp so I switched to deadlift. I added in foam rolling, hopefully to prevent scar tissue formation but the process is a little tender.

[jeremyw]

April 12

Shoulder Warmup, Foam Roll

Walk around track + hip mobility

Box Squat 3X10X135
Deadlift 3X20X185

Talked to a PT about the glute. He said there wasn't much to do about it other than wait it out and begin working with light weights. Squat would probably be better for rehab, but my knee can't take the reps. I will continue progression with the deadlift and become more aggressive with the soft tissue work as the swelling decreases.

[jeremyw]

April 14

Shoulder Warmup, Foam Roll

Split Jerk 6X3X145
Dumbell Row 3X10X85
Press Lockout 3X5X155
Pullups 30
Dumbell Curls 3X10X35
Mini Band Tricep Extensions 3X10

Box Squat 3X10X135
Deadlift 3X20X195

Jerk was slow on the warmup but speed improved during the work sets. Press lockout seemed to have less shoulder pain than in the past. I doubled up on pulling exercises, but pullups were easier than they have been. I was lazy during the first rep of the second set of the deadlift and straight legged it, thereby founding out which movements agravate the glute. Pain and swelling still seem to be improving.

[jeremyw]

April 15

Shoulder Warmup, Foam Rolling

Walk, Hip Mobility

Box Squat 3X10X145
Deadlift 3X20X205

[jeremyw]

April 18

Gold's in Midland

Press 1X3X145
Dumbell Row 3X10X90
Pec Deck 3X10X90
Dumbell Curl 3X10X40
Single Handle Tricep Extension 3X10X70

30 min treadmill

Deadlift 3X20X205

I had problems with the press. It may have been a heavy bar. I was out of town training at a different. I ended up doing 3X1X145.

[jeremyw]

April 21

Shoulder Warmup, Foam Rolling

Split Jerk 4X3X175
Pullups 30
Smith Machine Lockout 3X5X185
Dumbell Curl 3X10X40

In reading back through my log, I messed up my progression, which explains why it seemed like a lot of additional pressure on my repaired shoulder. I need to read through my log before each workout.

[jeremyw]

April 22

Shoulder Warmup, Foam Rolling

5 min Rowing

Hip Mobility

Box Squat 3X5X225
Power Clean 4x3X185
Deadlift 3X15X215
Hip Abduction 3X10

Checked the glute to see if it is ready for progression. I am sore today, but it seems to be normal muscle soreness. I have failed at the Starr protocol, whether is is time constraints or apathy I don't think I used it effectly to manage my recovery. From here on out I plan on linear progression in the squat. 2 times per week adding 10 lbs per session. I will step up soft tissue work as the pain subsides to limit scar tissue problems.

[jeremyw]

April 25

Shoulder Warmup, Foam Rolling

Press w/mini-bands 1X3X85
Bent Row 3X10X185
Pec Deck 3X10X100
Triceps Ext. W/bands 3X15
Dumbell Curl 2X10X40, 1X10X45

Shoulder Complex

Shoulder hurts today. Probably from jumping out of my progression on the jerk. I worked on it with a softball, that seemed to help. I'll know if I am still improving in a week or so. Press was light, but I didn't want to push it today. Missed two reps on the row. Missed some reps on the pec deck.

[jeremyw]

April 26

Shoulder Warmup, Foam Roll

Rowing

Box Squat 3X5X235
Power Clean 3X3X185
Deadlift 3X15X225

Tire Flip, 12 or so

Rolled on the shoulder with a softball. It seemed to free things up and made it feel pretty good. Rolled on the ass cheek with a foam roller. It is less sensitive than it has been. I went out back to run the hill, but it was covered up by a "boot camp". The tire was sitting in the middle of a practice field taunting me so I flipped it 30 yds back to edge of the field.