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  1. #101
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    8/27/2018 Monday@Work Left Shoulder Rehab Week 3

    The left shoulder continues to improve and is almost back to 100%. There is still a little occasional wonkiness, so it will be a few more weeks before I try to bench. I felt it just a little during the first set of lateral raises and standing incline press. The intensity of the workout that I am getting from these bands continues to impress me. They give a much stronger contraction in the muscle then I get from weights. Just about every set is done to failure. This is more of a body building program rather then strength, but at least I am able to do something to maintain as much strength as possible while helping my shoulder heal.

    Shoulder Stretches

    Squat 3RG25 245#(10,8,7-25) Made the rep goal as planned, 250# next time.


    Superset Fly/Row First/Last set 23# Band. Middle sets 30# Band

    Modified Fly 20,10,10,15 Probably do these one more time with a little more stretch in the bands before adding resistance.
    Row 20,10,10,20 Need to increase the resistance on Rows. I was able to do to many on the last set.


    Superset Lateral Raise/Front Raise Like I said a few posts ago these are humbling and will kick your but!

    Lateral Raise 20,10,10,15 First/Last Set 8# Band. Middle sets 13# Band.
    Front Raise 20,10,10,15 First/Last Set 5# Band. Middle sets 8# Band.


    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.

    Biceps 20,10,10,15
    Triceps 20,10,10,15



    Standing Incline Press 30# Band X 15 L&R
    Last edited by Ken_L; 08-28-2018 at 07:21 AM. Reason: Added Clarity

  2. #102
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    8/28/2018 LISS Tuesday

    Cardio - Treadmill 2 miles @ 6.3mph Time 18:51 Today was tough as there was a substantial amount of fatigue (not soreness) from yesterday's squats. It felt like I was dragging a sack of potatoes behind me. Still made the run and sprint at the end. For me running is as much mental as it is physical. It is easy to keep your head in the game for one set at a time when lifting because the duration is short. But when you feel like crap for a long duration it is a struggle. Today was one of those off days that was a struggle. Breath changes were at .5 & 1.6 miles. I'll be a 6.3mph for a few more weeks.

  3. #103
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    8/30/2018 Thursday@Work Left Shoulder Rehab Week 3


    Shoulder Stretches

    Squat 250X7 Just did 1 set because I added in deadlifts today and didn't want to be to fatigued.


    Superset Fly/Tri First/Last set 23# Band. Middle sets 30# Band.

    Modified Fly 20,10,10,15
    Triceps 20,10,10,15



    Kettlebell Press 20# X 23 L&R, 35# X 7 L&R Next week I will use the 20# as a warmup and do a workset with the 35's. I wasn't planning on using the 35's today but my shoulder felt really good with the 20's so I figured why not do a few.

    Deadlift 135X5, 185X5, 225X12 No belt. Last week I had said that I was going to add rows today. After thinking about it I am already doing band rows on Monday and chins on Thursdays. It seemed more important to add the deadlift back in this week. I started light with the work set at only 225 pounds. It felt great and put no stress at all on my shoulder. I will LP the deadlift back up to where I left off at using 20# increments.

    Chins 16


    Superset One Arm Chest Press/Biceps First/Last Set 23# Band. Middle Sets 30# Band.

    One Arm Chest Press 20,10,10,17
    Biceps 20,10,6,17


    This was a great workout. It felt good to have deads back in the program! There was no weirdness or pain in the shoulder, it is coming along nicely! The supersets using bands allow rest to be kept to a minimum and incorporate HIIT into the workout. All sets with bands were done to failure.
    Last edited by Ken_L; 08-30-2018 at 09:55 AM. Reason: Added Clarity

  4. #104
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    8/31/2018 Friday@Home

    HIIT Day
    The past couple of weeks have been to busy to get some cardio in on Fridays. I really like to get two sessions a week. One LISS and one HIIT.

    This session was 2 rounds, next week I will increase it to 3 rounds. Each round consisted of prowling back and forth twice in my driveway followed by 15 kettlebell swings @50 pounds. My driveway has a slope and it makes pushing the sled quite hard in one direction, the result is a better workout. The sled weighs 55# plus a 45# plate plus my son for about a 200# total. I like to include my kids in my workouts and make it fun for them. They also like pull ups with heavy assistance bands.

  5. #105
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    9/3/2018 Monday@Work Left Shoulder Rehab Week 4

    The left shoulder felt exceptional today. It continues to improve every week. Squats were done with iron. All other exercises were done using bands. The bands continue to impress me with the amount of resistance that they can generate. They give a high quality workout and don't stress the joints. This has been an awesome way to train since I couldn't continue to push things with iron any longer, my shoulder wouldn't allow it. I am slowly getting back to using iron on Thursdays at a reduced volume but will continue to train with bands on Mondays. The end result will probably be a hybrid program, at least for a while until I figure out where I am at.

    Shoulder Stretches

    Squat 3RG25 250#(8,5,6-19) The bar got a little to far forward on the second set shifting the balance point to the toes. This happened on 2 reps and it messed up the set. Should have gotten 7 reps on the middle set.


    Superset Fly/Row

    Modified Fly 20@23#, 10@30#, 10@30#, 23@23# Add more weight to the first/last set.
    Row 20@26#, 10@33#, 10@33#, 25@26# I added a little resistance to rows but it wasn't enough, add more next time.


    Superset Lateral Raise/Front Raise

    Lateral Raise 20,10,10,15 First/Last Set 8# Band. Middle sets 13# Band.
    Front Raise 20,10,10,15 First/Last Set 5# Band. Middle sets 8# Band.


    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.

    Biceps 20,10,10,15
    Triceps 20,10,10,15



    Superset One Arm Chest Press/Face Pulls

    One Arm Chest Press 20@23#, 10@30#, 10@30#, 15@23#
    Face Pulls 20@8#, 10@13#, 10@13#, 20@8#
    Last edited by Ken_L; 09-03-2018 at 11:23 AM.

  6. #106
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    9/4/2018 MISS Tuesday

    I am going to call it MISS instead of LISS from now on since what I am doing is more of a medium intensity, at least for me

    Today was a good day and I felt great while running. I know that is an oxymoron! I don't like running but it keeps me in good enough shape to do other things like basketball which is starting up again.

    Cardio - Treadmill 2 miles @ 6.3mph Time 18:50 Breath changes were at 1.1 and 1.7 miles. The goals for breath changes are 1.25 and 1.8 miles so it is close. Someone must have cut the cord off of the sack of potatoes that I was dragging last week. I don't know what made the difference because I normally feel the effects of Mondays squat session when running. Could it have been active recovery from 2 hours with a push mower last night or the pancakes, eggs, and bacon that the wife made for breakfast today?
    Last edited by Ken_L; 09-04-2018 at 12:08 PM.

  7. #107
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    9/6/2018 Thursday@Work Left Shoulder Rehab Week 4


    Shoulder Stretches

    Squat 250X8


    Superset Fly/Tri (Band)

    Modified Fly 26#X20, 33#X10, 33#X10, 26#X15 Added some more resistance to flys.
    Triceps 23#X20, 30#X10, 30#X10, 23#X15


    Kettlebell Press 20# X 10 L&R, 35# X 10 L&R

    Deadlift 135X5, 225X5, 245X12 Felt good, add 20# next week.

    Chins 15 Grip failed after 15 reps. I was hanging on by my finger tips. Doing these right after deads is not easy, next time take a short break first.


    Superset One Arm Chest Press/Biceps First/Last Set 23# Band. Middle Sets 30# Band.

    One Arm Chest Press 20,10,10,15 Used more stretch in the bands then last time.
    Biceps 20,10,7,15 Stretched the band out more during the last set so that I would not overshoot the targeted rep range.


    I am finding that more volume can be done with bands because recovery is quicker. Bands put very little stress on the joints them selves particularly the shoulder which is what gets me into trouble. I think the lack of momentum has a lot to do with it. We'll see what happens when I restart bench pressing in 2 weeks!

  8. #108
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    Quote Originally Posted by Ken_L View Post
    9/4/2018 MISS Tuesday

    Today was a good day and I felt great while running.
    I used to love running. But it didn't love my knees.

  9. #109
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    Quote Originally Posted by Cheesepuff View Post
    I used to love running. But it didn't love my knees.
    The first reason that I run on a treadmill is because it absorbs a lot of the shock that you would normally get from running. Plus I only do it for 2 miles once a week. An important lesson that I have learned here is to use the smallest dose that drives progress.

    The second reason is that the treadmill allows running to be incramentaly increased just like with barbell training.

  10. #110
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    starting strength coach development program
    9/10/2018 Monday@Work Left Shoulder Rehab Week 5

    Last week and this week have been hard weeks. It has been crunch time trying to get our old house ready to rent out. We had renters scheduled to move in this November. They were able to get out of their current lease (a tiny apartment) early but it had to be immediately. As a result they are moving in this Saturday! I have been on very limited sleep and erratic meals. I have been doing sheetrock, painting, tiling, electrical, and plumbing to get the house ready. This has had an effect on lifting, in particular squats. Progress has stopped! I attribute it to my current circumstances and progress should resume when I get back to a normal schedule without an elevated level of stress. I think this shows just how important time out of the gym is. Without sufficient rest, nutrition, and with high stress levels progress is impossible.

    Shoulder Stretches

    Squat 3RG25 250#(8,5,6-19) Same as last Monday. See note above. My current schedule has just about brought progress to a halt.


    Superset Fly/Row First/Last Set 26# Band. Middle sets 33# Band.

    Modified Fly 20, 10, 10, 15
    Row 20, 10, 10, 15



    Superset Lateral Raise/Front Raise

    Lateral Raise 20,10,10,15 First/Last Set 8# Band. Middle sets 13# Band.
    Front Raise 20@5#, 10@8#, 10@11#, 15@5#


    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band. I am thinking about moving this superset to last in the workout. My triceps are tired going into the one arm chest press below.

    Biceps 20,10,10,15
    Triceps 20,10,10,15



    Superset One Arm Chest Press/Face Pulls

    One Arm Chest Press 20@23#, 10@30#, 10@30#, 15@23#
    Face Pulls 20@11#, 10@16#, 10@16#, 15@13#
    Last edited by Ken_L; 09-10-2018 at 10:43 AM. Reason: Added Clarity

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