Jon's SS Log

[Jon Carr]

Thought I may as well start a log since I'm restarting my Linear Progression.

Background:
Age: 46
Wt: 215
Ht: 5' 6"

I completed a linear progression many years ago and bounced around between different programs after that (TM, Westside, 5/3/1). Interspersed in there were several months (years) of layoffs so it's been a very inconsistent journey.

Last October I was benching relatively light as part of an inconsistent 5/3/1 cycle and ended up tearing my infraspinatus and supraspinatus tendons in my left shoulder. I had surgery to repair in November and started PT in December. I messed around with PT for 3 months or so and then found Rip's shoulder rehab video. That seemed to make so much more sense than what I was doing. So, I figured I was probably de-trained enough to be a novice again and may as well start over with LP and see how far I can get.

I started ridiculously light since I'm still rehabbing my shoulder and I don't want to do anything that might harm the repair. I'll get to bigger weights soon enough. And because of that I have a few caveats to the program:
* No Power Cleans at this point (maybe later but not now)
* I'm using a Safety Squat Bar for squats because I can't get my arm in the right position for a regular bar squat
* I've added lat pulldowns on my press days as part of the rehab (I'll get to chins eventually, but again trying not to overstress the shoulder repair)
* I'm hesitant to do bench presses until I get the full clearance from my doc.

Current lifts:
SSB Squat: 145x5x3
Press: 15x10x3
Deadlift: 195x5

[Jon Carr]

4/3/17

SSB Squat
145x5x3

Press
15x10x2
20x10

Deadlift
195x5

Lat Pulldown
90x15x2 (supinated)
90x10 (pronated)

[Jon Carr]

4/6/17

SSB Squat
150x5x3

Press
Light Rehab stuff
20x10x3

Deadlift
200x5

Lat Pulldown
95x15x2 (supinated)
95x15 (pronated)

I go back to my surgeon tomorrow for the final post-op check. When I went back two months ago he removed the 5lb lifting restriction and told me not to do anything stupid. I replied that doing stupid things was probably why I had to see him in the first place. Hopefully I'll get clearance to do stupid things again.

[Jon Carr]

4/8/17

SSB Squat
155x5x3

Press
Light Rehab stuff
20x10x2
45x10x2 (these were partial reps with support from the rings)

Deadlift
205x5

Lat Pulldown
100x10x3 (supinated)

[Jon Carr]

4/12/17

SSB Squat
160x5x3

Press
Light Rehab stuff
20x10
45x10x3 (these were partial reps with support from the rings - last set was free of the rings but only down to the top of my head)

Deadlift
210x5

Lat Pulldown
105x10x3 (supinated)

Life happened and now my schedule is off a little bit - should get back on track with Thurs / Sat / Mon next week.

[Jon Carr]

4/14/17

SSB Squat
175x5x3

Press
Light Rehab stuff
20x10
45x9
45x8
45x7 (These were full range free of the rings)

Deadlift
225x5

Lat Pulldown
110x10x3 (supinated)



4/17/17

SSB Squat
180x5x3

Press
Light Rehab stuff
20x10
45x10x3 (These were full range within the rings - think I'll try these in the rack without the rings next time)

Deadlift
235x5

Lat Pulldown
115x10x3 (supinated)

[Jon Carr]

4/20/17

SSB Squat
185x5x3

Press
Light Rehab stuff
20x10
45x10x3 (These were full range without the rings. Felt surprisingly hard for just the bar. Shoulder surgery sucks)

Deadlift
245x5 (Starting to slow down a bit with these - guessing I'll need to work in a power clean / row day in the not too distant future)

Lat Pulldown
120x10x3 (supinated)

[Jon Carr]

4/22/17

SSB Squat
190x5x3

Bench Press
45x10
65x5
65x10
These were the first attempts at benching since the surgery. Didn't feel too bad - shoulder did hurt a bit but in a "those muscle haven't been used in a while" way

Deadlift
255x5

Lat Pulldown
125x10x3 (supinated)

[Jon Carr]

4/24/17

SSB Squat
195x5x3

Press
Light Rehab stuff
20x10
45x5
50x5x2

Deadlift
260x5

Lat Pulldown
130x8x3 (supinated)

[Jon Carr]

4/26/17

SSB Squat
200x5x3

Bench Press
45x10
65x5
85x5x3
Didn't feel too bad but I'm still going to take these slow

Deadlift
265x5

Lat Pulldown
135x10x3 (supinated)