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Thread: Lou's Pre-Surgery Training

  1. #11
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    • starting strength seminar april 2024
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    Quote Originally Posted by lou t View Post
    I haven't used those shinny chrome machines in years, so its weird using them.
    Probably fun to use something different for a change of pace. The machines have their place.

  2. #12
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    Quote Originally Posted by waistline warrior View Post
    Probably fun to use something different for a change of pace. The machines have their place.
    my joints are very happy with the change of pace.

  3. #13
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    7/23
    bw 159.8

    Todays work lets just call it 'Chest/Shoulder Pump Day'

    DB OHP
    15 x 10
    17.5 x10
    20 x 10
    22.5 x 10
    25 x 10
    30 x 10
    60 second intraset rest

    DB Hex Press
    30 x 12 x 4
    paused on chest and squeeze contraction at top
    60 second intraset rest

    Superset - 4 rounds
    incline pushups to failure - 15, 12, 10 ,8
    band over and back (think shoulder dislocates) x 10
    60 second intra round rest

    Superset - 3 rounds
    Machine Laterals 30 x 30 reps
    Incline bench rear laterals 15 x 12 reps
    60 second intra round rest

    abs
    leg raises with elbow supported 25 x 3

    20 minutes Recumbent bike LISS

    NOte:
    pump accomplished. Felt great to be able to do some pressing. All weights are really light so protecting injury. I don't want to strain.
    I haven't done push ups in a long time. so glad I was able to get some pec work in. The Hex press really pumped up my pecs.
    Last edited by lou t; 07-23-2016 at 07:44 AM.

  4. #14
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    Subscribed

  5. #15
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    Quote Originally Posted by Culican View Post
    Subscribed
    thank you

  6. #16
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    Quote Originally Posted by lou t View Post
    7/23
    bw 159.8

    Todays work lets just call it 'Chest/Shoulder Pump Day'



    NOte:
    pump accomplished. Felt great to be able to do some pressing. All weights are really light so protecting injury. I don't want to strain.
    I haven't done push ups in a long time. so glad I was able to get some pec work in. The Hex press really pumped up my pecs.
    I had to google some of the stuff you did, but good to see you are working hard!

  7. #17
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    Quote Originally Posted by slowmotion View Post
    I had to google some of the stuff you did, but good to see you are working hard!
    +1 on this one. I'm glad you're able to do press work without complaints, Lou!

  8. #18
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    Quote Originally Posted by Bergstedt View Post
    +1 on this one. I'm glad you're able to do press work without complaints, Lou!
    thanks man

    7/25
    bw 159.8
    5am - 7 am

    Leg Day
    Seated Leg Curls (hamstrings)
    Rx 4 x 10 then drop set of 8-12
    60 x 4 x 10
    50 x 12
    90 second intraset rest
    Goal - get blood into hams

    HBBS
    Rx 4 x 10 - work weight up to set when I can barely do 10 reps
    185 x 10
    195 x 10
    205 x 10
    215 x 10
    3 minute rest
    Goal-pump quads

    Banded Leg Press
    Rx 3 x 8 with target weight after warm ups
    230 + 3 bands
    Goal- explosive
    3 minute intraset rest

    Leg Ext
    Rx - x30, x25, x20 with same weight
    goal - pain tolerance
    2 minute intraset rest

    2" Deficit SLDL
    Rx 3 x10 with target weight
    185 x 3 x 10
    3 minute intraset rest

    Note:
    Left gym with legs of jelly. No air conditioning in the gym this morning. Drenched.
    Last edited by lou t; 07-25-2016 at 06:06 AM.

  9. #19
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    leg day - no shit ! Glad you are able to stay in the gym - sorry to read about your health setback.

  10. #20
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    Jun 2014
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    New Jersey
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    starting strength coach development program
    7/26
    bw 160

    Chest/Shoulder Day

    Seated DB OHP (unsupported)
    15 x 12
    20 x 12
    25 x 12
    30 x 12

    Incline DB Press
    25 x 12 x 4

    Superset Incline Pushups/Band Over and Back x 4 rounds
    pushups to failure 15,12,10,8

    Superset banded wall crawls/seated side laterals x 4 rounds (arms at 10 & 2 with hands at slight angle pointed down)
    side laterals 20 x 12 x 4

    Bent over side laterals
    15 x 25 x 3
    did these with limited ROM to stay in contraction

    Note:
    pretty much all my injured shoulder could deal with

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