Thanks.. I am trying not to do stupid.
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Been following along. Sounds like you are doing great.
Thanks
Thursday August 13 2015
a quick easy warmup and some stimulation
1 arm incline dumbell press 45# Myo reps
x20+5+5+5+5+5+5+4 a good 4 minutes or so of work. I love these in a time crunch when I cant go heavy anyways
Then the hard boring stuff.Shoulder rehab
Cuban presses
3 sets to faiolure with 5's. excruciating slow and alot of burning. I don't count reps I go to failure to perform good reps. The time between the burn starting and the reps failing is long.
TYI's lying prone on a bench followed by posterior shrugs with the 5's 3 rounds .. ( I am finally able to get tight and get both arms parrellel on the "I" superman position, that felt good but getting there didn't.
This is corrective work and is not the least bit fun but it deserves 20-30 minutes a day at this time.
Going to be in Sante fe tonight through the weekend. Try to get work in at the hotel.
addendum
myo reps
leg press selectable machine. it only goes up to 400 and doesnt go nearly deep enough.
400x25+5+5+5+5+5+4
Sunday 16aug 2015
Drove home from Santa Fe and started back into work.
Easy warmup and the
Squat lowbar no belt, no sleeves.
45x5x2,135x5,225x5,275x5,315x5,365x1
High bar easy volume. 225x8x2
Single arm dble presses
R-55x5,65x5,65x5
L 10x5x3
Some good mornings light and easy.
I did rehab work between every set, pullaparts, face pulls, dislocates..bunches.
Music... Bob Marley radio.
Tuesday 18 Aug 2015
Bwt 220
Light day
Squat low bar no belt or sleeves 45x10,135x8
190x5,220x5, 252.5x5x2
Superset
1 arm dumbbell bench( right arm only) 55x5x3. Worked on stability and xfer of energy from floor to shoulders.
Barbell row 45x10x3
barbell curl . 45x10x2.
Finished with a set of Cuban presses 5sx20
Shoulder is incrementally but not daily getting better small things I took for granted are returning, for example Today as I was loading 45s for squats and realized I wasn't favoring the shoulder while doing this. Small things.
Did a bunch of band work for the shoulders between sets.
Today marks 4 weeks post surgery. I feel a big benchmark will be in two more weeks.
I have been using a fit bit to track energy expenditure, total activity and sleep quality/quantity.
Here are my weekly stats for last week.
Hi Bryan D., here are your weekly stats.
Aug 10, 2015 to Aug 16, 2015
WEEK'S MOST ACTIVE DAY
Sat, Aug 15
WEEK'S LEAST ACTIVE DAY
Tue, Aug 11
TOTAL STEPS
82,597 DAILY AVERAGE
11,800 steps
BEST DAY
13,986 steps
TOTAL DISTANCE
37.92 miles
DAILY AVERAGE
5.42 miles
BEST DAY
6.50 miles
TOTAL FLOORS CLIMBED
60
DAILY AVERAGE
9 floors
BEST DAY
20 floors
TOTAL CALS BURNED
29,743
DAILY AVERAGE
4,249 cals
BEST DAY
4,704 cals
0LIGHTEST
218.0 lb
HEAVIEST
220.00 lb
AVG SLEEP DURATION
8 hrs 28 min
Bryan - I've been reading your log for a while. It seems like you have a good handle on fatigue management/RTS principles and your progress is steady. I'm guessing since you use TRAC you find it to be useful. What kind of FitBit are you using? Have you been using it long enough to know if it provides useful data for your training?
Good luck with recovery from your surgery.
Thanks, I appreciate it!
I have a fitbit surge, its primary purpose is points towards my health insurance coverage..a great benefit is the sleeptracker. another benefit is it tracks my energy expediture (calories) and it has a GPS to accurately track hikes and walks. it also has a mode to track energy expenditure during weight training.
The heart rate monitor is real time all the time. Which is good for measuring TRAC measurements. the display is large so I can actually read it when I wake up.
Now regarding RTS and fatigue management. I find TRAC to be a usefull tool in determining how hard I am going to push day to day, adjusting fatigue based on recomendations( I program waves of different fatigue levels but make adjustments up or down based on that days data..most days say to train as normal, meaning recovery and fatigue are on track..pun) Its not that fancy, its relies alot on your subjective day to day feelings and motivation. and a little on biometric data from specific heart-rates I take upon waking.. but it is a worthwhile tool if you commit to it over the long term. I am currently not using it since I am recovering but plan on resuming it when I am able to train forward again.
edit to add. TRAC can take someone and give them tools similar to what a lifter with 10 continuous years of training experience would have as far as knowing their body and mental state.
Thursday 20aug 2015
Bwt 220
Squat, no belt no sleeves 45x6,135x5,
190x5,220x5,252.5x5,285x5, 325x3, 252.5x8
Bunch of band pull aparts for shoulders and to work on getting upper back tight for squats again. The shoulder is more and more tolerant. )
Single armed dumbbell bench myo reps
55x20+5+5+5+5+5+3. 15 second rest between each.
Bbl rows slow and tight. 55x10x3
Bbl curls 55x10x3
Tried to rotate shoulders up during 2nd set..shoulder said...no so I went back to no rotation of the upper arm.
YTI's and other rehab I hate.