Don’t Call ME Geezer! PNP Here We Go!

[clarksvilleal]

Tues. 10-11-16

PNP2 light day for squat (no deadlift on light day in PNP2); PNP1 normal day for bench press.

2-count Pause Squat: 120 x 6 (8.5), 120 x 6 (8.5)

Bench: 100 x 3 (8.5), 100 x 3 (8.5), 100 x 3 (8.5)

Notes:

1) Squat: Izzy recommends starting paused squat weight at 75% of previous PNP2 squat work set weight, which was 160 lbs.

2) Bench: Limited work sets to 3 reps again due to shoulder discomfort.

[clarksvilleal]

Fri. 10-14-16

(Took extra day off between workouts this time to let shoulders settle down a little more.)

Squat: 165 x 6 (9), 165 x 6 (9), 165 x 6 (9.5)

Bench: 100.75 x 3 (8), 100.75 x 3 (8.5), 100.75 x 3 (8.5)

Deadlift: 182.5 x 6 (8.5), 182.5 x 6 (8.5)

Notes:

1) Squat: Felt good. Worked on form, and trying to go a little deeper than usual.

2) Bench: Staying with 3 reps for now, which is about limit before feeling some shoulder pain in right shoulder.

3) Deadlift: Back & hamstrings felt much stronger than last deadlift workout.

[clarksvilleal]

Wed. 10-19-16

(Decided to take 4 days off between weeks to give shoulders more time to rest/recover.)

Squat: 167.5 x 6 (8.5), 167.5 x 6 (9), 167.5 x 6 (9.5)

Bench: 101.5 x 3 (8), 101.5 x 3 (8.5), 101.5 x 3 (8.5)

Deadlift: 187.5 x 6 (8.5), 187.5 x 6 (9)

Notes:

1) Squat: Felt good, trying to stay deep. 3rd set last rep a bit tougher, though.

2) Bench: Danged shoulder pain still keeping me from doing more than 3 reps.

3) Deadlift: Still feeling good, even though sets across not recommended by Rip..

[clarksvilleal]

Friday 10-21-16

PNP2 light day for squat; PNP1 normal day for bench press.

2-count Pause Squat: 122.5 x 6 (8), 122.5 x 6 (8.5)

Bench: 1002.25 x 3 (8.5), 102.25 x 3 (8.5), 102.25 x 3 (8.5)

Also added some light assistance work focused on upper back, shoulders & arms for now. Going real easy on these to begin with to avoid a repeat of the disastrous GPP/Conditioning day experience 5 or 6 weeks ago. Will increase weights and # sets & reps slowly, depending on how the shoulders feel between workouts. Primary goal is to gradually heal and strengthen the shoulders, secondary goals strengthen upper arms and lats.

Chest-supported rows: 10 x 15, 20 x 15

BB Curl (Rip's SS version): 32-1/4 x 5

Seated DB Press: 5 x 15 (underhand grip, palms facing body to start, rotating to palms facing out at top)

[clarksvilleal]

Sunday. 10-23-16

Squat: 170 x 6 (8.5), 170 x 6 (9), 170 x 6 (9.5)

Bench: 103x 3 (8), 103 x 3 (8.5), 103 x 3 (8.5)

Deadlift: 192.5 x 6 (8.5), 192.5 x 6 (8.5)

Notes:

1) Squat: Video selfie showed I did not go deep enough on a few of the reps. Will vdieo again and try to correct next couple of workouts.

2) Bench: Same-old, same-old with the shoulders. Could be worse, I guess. At least I can do 3 reps without significant pain.

3) Deadlift: Still feeling really good.

[clarksvilleal]

Saturday 10-29-16

NOTE: Pain in shoulders became more intense since last workout, especially bad at night; interfering with sleep. Scheduled appointment with M.D. specialist in Sports Medicine for this Thursday to get shoulder problems diagnosed. In the meantime no bench press during workouts.

Am also considering complete rest for a couple of weeks pending discussion with the doc Thursday. Anticipate that he will want to do some imaging - X-rays, ultrasound or MRIs - before final diagnosis. Therefore I may drop off the radar for a couple of weeks, possibly longer depending on what the doc recommends.

Yeah, I guess Geezerdom is catching up with me after all

Squat: 170 x 6 (8.5), 170 x 4 (9), 170 x 3 (9.5)

Bench: None this workout.

Deadlift: 192.5 x 5 (8.5), 192.5 x 3 (9)

Notes:

1) Squat: Went deeper. Video showed all reps below parallel. Was a bit tougher than previously, so fewer reps on 2nd & 3rd sets..

2) Deadlift: Tougher than previously, probably due to deeper squats.

[clarksvilleal]

Quick update - a bit overdue. MRI showed torn supraspinatus (rotator cuff) tendons, both shoulders, where tendon attaches to humerus. Left - 90% tear; right - 10% tear. Bone doc said right should be able to heal itself, but not left. Went in yesterday for outpatient arthroscopic surgery to repair left shoulder. Repair included acromioplasty - shaving off hooked acromion that most likely contributed to tendon tear, along with a couple of bone spurs. Got the "Philadelphia Eagles special" (Doc had been surgeon for the Eagles, as well Philadelphia Flyers hockey team and a AAA baseball team, for a number of years). Said once healed it should be stronger than before the injury.

First follow-up with surgeon next Friday. Physical therapy will commence after that. Shoulder immobilization brace may have to stay on for several weeks, although will be able to remove at night after follow-up check and of course during PT. No weightlifting for at least 2 - 3 months, depending on how the healing progresses.