I don’t like to mess with shoulders. I usually take a few days off, then do a push/pull test. Essentially hang from a pull-up bar, push up into one, then do same thing on horizontal plane.
Do you train at Lovato’s gym? I see you’re in OK?
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Yep I’m going to take the rest of this week off from anything physical through the weekend and see where I’m at. Hopefully I’m doing a lot better by then because I’m hyped to start Odin Force and don’t want anything Standing in my way!
No, I train at Meta and my brother-in-law’s place both in Ontario right now. I go back and forth between Ontario and Oklahoma, although my old wrestling coach, Brian Picklo, was Lovato’s wrestling coach and often taught up there. When I’m in Oklahoma, usually I like to go to Sentinel.
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Ok so I put together this really interesting photo comparison. Photo one is from when I started my log here, at the bottom of my cut, as I was about to embark on Extreme HIT. I was 169 pounds. Photo 2, from Wednesday, I am 12 weeks into my cut(my first cut since photo 1) and 209 pounds on the final week of Creeping Death II. It’s just crazy seeing these two photos Side by side and what a difference 40 quality pounds has on a physique.
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Incredible
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Thank you sir! Certainly, all of the incredible people such as yourself here at T-Nation have helped me get where I am today by helping me further my knowledge and getting me to try new things in my diet and training!
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I’m not fishing for compliments, man. All the credit is yours. There’s no magic secrets - it’s just putting in the work day in and day out, and you’ve absolutely done it. I appreciate you documenting your results to drop a “what’s possible” for everyone out there. I’m also an old man, apparently, and it warms my heart to see young people getting after it.
On the other front - I’ll be starting Odin Force tomorrow; that drops some of the off days on days I’m traveling, anyway, so it’s a little friendlier for me. See you there!
@rugby_lifting want to get in on this?
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I’m going to carry on my current programme while I’m cutting as the volume sits about right for my recovery right now.
I am tempted but maybe when I get off this diet. I’ll watch your progress closely though.
Still so impressed with @davemccright progress. I wish I could do what you’ve done but at 37 maybe I’m a little past it. I definitely have room on my frame for a lot more muscle.
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That’s the right call. You’re crushing it on your cut.
I’d watch his progress - not mine!
It’s too late to be lean for summer… that ship has sailed, hit an iceberg, and lies at the bottom of the ocean. But I think we’re taking the kids to Mexico right after Christmas - New Year’s, so we’ll set that as the next opportunity. That gives me all the time in the world to be chubby and lift!
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@TrainForPain and @rugby_lifting i really appreciate you guys! I’ve seen lots of guys get jacked and make incredible transformations at 50+, including my own dad! So @rugby_lifting don’t ever feel like it’s too late! You hold the pen to write your own story!
I’m super pumped for Odin Force! The extra days off to rest the shoulder have been killing me but only have me all the more excited to start Odin Force on Monday! I love that John has so brilliantly laid out RPE and volume expectations right at the beginning and even gives a sample of how to plan your calories and macros! His attention to detail is second to none. So far, I’m liking the looks and layout of this program even better than Creeping Death II! Couldn’t be more excited to actually get in there and crush these sessions and get that crazy pump that Mountain Dog Training is known for!
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@rugby_lifting deff not too late at 37 mate. I turn 49 next month and damn if I had those 12 years again I would be a monster, LOL. Seriously though mate, you have heaps of time to just slowly chip away at it. The only real question is whether you have the discipline and consistency to not stop.
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I think i’ve nailed consistency and discipline, i train intensity for 4 days a week and have done for quite some years now. The thing I’ve struggled with is a bit of intelligence about my diet and programming. I’d probably add that I’ve gained more in the last 2 years of training than i have in about 10 years so the help from T-nation people has been incredible.
I really want to plan my next bulk in detail to make sure i do add quality mass and not loads of fat etc.
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Sounds like you have a solid plan mate. I think diet is the hardest part and of the whole training and gaining equation. Just glad I am old enough to not care about abs anymore.
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First day back-starting with a band with Odin Force LEGS!! Definitely brutal having the first day Back be one of the most grueling Leg days I’ve done. It was just so hot in the garage! I was sweating and having a hard time getting my breath back. Drinking pedialyte now to get rehydrated before mowing the lawn.
Rotator cuff pain is completely gone, my acromion is all that’s left sore now. It’s pretty tender to the touch but it didn’t really bother me too much. It was a little irritated by squats and barbell hack squats(the latter likely due to the fact that my form still isn’t completely down on these yet and I’m still scraping my hamstrings with the bar) but not to any significant degree. Push day tomorrow will give me a true test as to whether I’m facing any limitations from my shoulder.
Super thrilled about being back to lifting after the extra off last week-the weekend and absolutely loved day 1 of Odin Force! Lightning Strike!
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Day 2 of Odin Force is in the books! Push day baby! My favorite session! I’ve gotta be honest, The slight incline bench was absolutely crushing my shoulder so I ended the last set a bit prematurely. The slight decline hurt it a little but it didn’t ruin my sets thankfully. I definitely should’ve warmed up my shoulders better before this session. Lesson learned. They did not bother me at all for the rest of session, and in fact, felt the best that they’ve felt since I first hurt my shoulder last Wednesday!
For Machine Press, I got a little creative and rigged up a double barbell press that feels as amazing as any chest Machine I’ve ever used! Here’s what it looked like:
I’ve got Figure 8 straps and 35 pound plates in the back to anchor it down. It really gives such an amazing chest stretch! If you workout at home and want to simulate a machine Bench, give this a shot!
Today’s pump was so extremely massive! It was my first Push day in a week and a half and my muscles were just absorbing the love! I seriously don’t think I’ve ever had as god of an overall delt session and delt Pump as I have today! This was a major step up over ANY push session in Creeping Death II!
Without further ado, here was today’s session!
And Happy Independence Day!!!
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Got to love the home made hammer press. Quality
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@FlatsFarmer I’ve seen in a few threads that you seem to have some experience in dealing with AC joint pain/shoulder separation. The injury happened during jiu jitsu. Seems to be a grade I shoulder separation. I have the same ROM that I did pre-injury and no visible deformity, although the AC joint is tender to the touch. I rested it for 4 days and am mostly pain free. My trap on my left shoulder (the Injured one) definitely seems to be compensating as It looks to be engaged more than my right side. I’ve been trying to use the mirror to help my posture match. The slight incline bench really killed my shoulder today as I mention above and trying to do something like a lat spread also hurts. Push ups and the cage Press, which is an Overhead Press variation, are painless! I haven’t tried dips or pull ups yet, hopefully they’re also painless. I’m going to be conservative with rack pulls tomorrow and will Try to make sure to keep my lats and traps engaged throughout.
My main questions for you, if you don’t mind me asking, what are some exercises I can do to help take some tension off the traps and what modifications I can make in my Bench technique that will help preserve my AC joint? Any advice in dealing with this kind of injury in general is greatly appreciated!
Side note: heat rub type lotion seems to feel amazing with my shoulder
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Ouch! Sorry to hear about the shoulder, but I guess it’s part of the game when you’re wrasslin’ around. I’m glad you’re not letting it slow you down.
Anyway, it sounds like you’ll want to activate the rotator cuff muscles that pull your shoulder/arm “down” to work against your trap. (Subscapularis in yellow and Teres Minor in red, if you’re into that stuff.)
You can use the side lying external rotation, or standing external rotation if you can rig up some sideways tension. As long as your arm is along your side.
If that’s painful you might be able to do an isometric hold against the wall or something.
But you’ll want to try to feel the muscles under your arm, along your ribs and back working, instead of your traps and neck. Take a second to make sure you are breathing deeply, filling up your belly and ribs and back, so your shoulder has a stable foundation to rest on.
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Before lifting make sure your rear delt is working strong to keep your shoulder from drifting up and forward. If rear delt raises hurt you can try just extending your arm back behind you, or even pushing isometrically against the wall.
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The Hindu/Judo/Dive Bomber Pushup can be a good one to get the shoulder down and tucked. Probably limit the ROM at first by keeping your but down to avoid an “incline bench” arm angle.
Here’s a great video showing some regressions of pulldowns and delt raises with specific cues to get shoulder stabilizer muscles firing.
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Wow so much great advice here! I really appreciate this! I’m going to start doing these pronto, starting today before my “pull” session and hope that this helps get me back to 100%! Thank you so much for all of this!
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