DZs Summer Log

Training Over 35 Lifter
161

[quote]daddyzombie wrote:
Next Monday I see the orthopedist. Spent a few days thinking about what direction to take my training. Into the gym today.

Rear Delt Raises
2x12x20

SLDL
1x10x95
1x10x135
1x6x185
4x5x230

DB Rows
2x8x90s

Tates
2x8x40s

T-Bar Rows
2x12x2plates

Abs- Cable Side Pulls
4x20x60lb

Pushdowns
2x10x160

[/quote]

Get some direction and most importantly - Keep on training! Rehab of any type is always enhanced by training the rest of the body.

Good luck with your orthopedist appt!

162

Nice SLDL’s there DZ.

163

DZ, I have been to hell and back with rotators. About a year ago I couldn’t touch 275 to my chest w/o extreme pain. If my wife set a beverage next to my chair, it had to be far in front of me, because I couldn’t rotate my hand back to pick it up. While I still have some nagging problems, it is possible to recover, and get back to where you were if not better. One of the most effective things I began to do was really high rep db presses with low weight. Sets of 50 or more reps. Along with all the external rotations, stretching, etc.

164

[quote]PeteS wrote:
DZ, I have been to hell and back with rotators. About a year ago I couldn’t touch 275 to my chest w/o extreme pain. If my wife set a beverage next to my chair, it had to be far in front of me, because I couldn’t rotate my hand back to pick it up. While I still have some nagging problems, it is possible to recover, and get back to where you were if not better. One of the most effective things I began to do was really high rep db presses with low weight. Sets of 50 or more reps. Along with all the external rotations, stretching, etc. [/quote]

Thanks guys! I appreciate the feedback and well wishes, I’ve been in the dumps the last week or so. I like that idea Pete, thanks. When I lay on the bench to press the bar, and the pressing motion doesn’t hurt at all, but as soon as I add weight it hurts pretty bad, and 185lb is as far as I can get without severe pain. I’ll try that high rep idea and see how it feels. I’m really looking forward to finding what it’s gonna take to heal this thing up. It’s been very persistent, and simply not pressing or benching alone isn’t gonna do it, I’ve been doing that for several months now.

165

Weight is down to just over 200lb.
While watering this morning, I got in some stone carries and farmers.

6-50 step sets 120lb stone carries

4-100 step sets cinder block farmers

Been a while since I’ve gotten the 120lb stone out, I think I can work up to 100 step sets with it.

166

[quote]daddyzombie wrote:
PeteS wrote:
DZ, I have been to hell and back with rotators. About a year ago I couldn’t touch 275 to my chest w/o extreme pain. If my wife set a beverage next to my chair, it had to be far in front of me, because I couldn’t rotate my hand back to pick it up. While I still have some nagging problems, it is possible to recover, and get back to where you were if not better. One of the most effective things I began to do was really high rep db presses with low weight. Sets of 50 or more reps. Along with all the external rotations, stretching, etc.

Thanks guys! I appreciate the feedback and well wishes, I’ve been in the dumps the last week or so. I like that idea Pete, thanks. When I lay on the bench to press the bar, and the pressing motion doesn’t hurt at all, but as soon as I add weight it hurts pretty bad, and 185lb is as far as I can get without severe pain. I’ll try that high rep idea and see how it feels. I’m really looking forward to finding what it’s gonna take to heal this thing up. It’s been very persistent, and simply not pressing or benching alone isn’t gonna do it, I’ve been doing that for several months now.
[/quote]

I seriously started with like 4 -5 sets of 30-50 reps with the 20 lb dumbells. People looked at me funny. I added 5 lbs a week, until I was doing the 90s for like 20+ reps. Kept that weight there, but then started doing light BB bench as well, working up slowly each week. Plus all the external rotations etc that you need to do. It will take a while, but all those little muscles will slowly recover.

167

Front Squat
1x8xbar
1x6x95
1x6x135
2x2x185
1x2x205
2x1x225
1x1x245

Lunges
3x6x50s

Hypers
3x12x30

Frog Stance Squats
1x8xnoweight
2x4x50

Side Bends
2x12x100

Seated Calf Raises
2x30x90

168

Legs and back are still working good. Rehabs a pain in the ass but it’s got to be done. You came back from the bicep tear and you’ll make it back from this. Just think of it as a steady stream of prs.

169

[quote]daddyzombie wrote:
Jimmy T wrote:
That rotar cuff injury hampers your mobility and the weight on your back just adds to the stress.I was in the same boat and feel for you brother. Hope all goes well with the mri.

What did it take to repair your injury Jimmy?

Next Monday I see the orthopedist. Spent a few days thinking about what direction to take my training. Into the gym today.

Rear Delt Raises
2x12x20

SLDL
1x10x95
1x10x135
1x6x185
4x5x230

DB Rows
2x8x90s

Tates
2x8x40s

T-Bar Rows
2x12x2plates

Abs- Cable Side Pulls
4x20x60lb

Pushdowns
2x10x160

[/quote] I first broke a piece off my left elbow and it partially tore my tri as well. That resulted in about 30% of my tri rolling about 2 inches up my back arm and the bone and tendon sitting in that position.They evaluated it and said it was torn and I needed surgery.I never got that surgery.Two years after that I was training at the Red Neck Gym with 63 galaxie and my shoulder poped after my bench while doing front lateral raises. It was partially torn and that was later attributed to the way I was benching with my partial tri tear on the left side!!! I did not get surgery either or even go to rehab after the doc told me all his stuff.

I set out to rehab and condition myself and for the last three years have had to train smart and use my training shirt.There would be no guaranties that surgery would solve the problem and all orthopods say this will end the competative lifting. Well I do not bench in the high 300s or the low 400s like I use to but I can still hit a mid 300 bench shirted. Thats why you see my training geared around my squat and deads.A Three lift lifter needs to squat and dead big to be competative and I do for a masters 2.I train my bench like a bodybuilder until meet time when I cycle weight and get ready for a meet and train with a shirt to save the shoulder.It will affect your squat because you can’t get your arm set on the bar on your back.The weight adds to that stress and the dead feels like pulling it out of joint.

It does get better with rehab smart training and a that focus and desire to lift!!! You have the stuff it takes to come back. Steve Goginns would say a set back is a set up for a come back! Badda Bing Badda Boom!!! Hope all goes well for you brother.By the way, I also had a class three bicep tendon tear on my rigt bicep in 1987.It fully detached and my surgery and rehab made it good as new. We get hurt lifting heavy and its part of the iron game my brother. Have a great week and think positive!

170

[quote]Jimmy T wrote:
daddyzombie wrote:
Jimmy T wrote:
That rotar cuff injury hampers your mobility and the weight on your back just adds to the stress.I was in the same boat and feel for you brother. Hope all goes well with the mri.

What did it take to repair your injury Jimmy?

Next Monday I see the orthopedist. Spent a few days thinking about what direction to take my training. Into the gym today.

I first broke a piece off my left elbow and it partially tore my tri as well. That resulted in about 30% of my tri rolling about 2 inches up my back arm and the bone and tendon sitting in that position.

They evaluated it and said it was torn and I needed surgery.I never got that surgery.Two years after that I was training at the Red Neck Gym with 63 galaxie and my shoulder poped after my bench while doing front lateral raises.

It was partially torn and that was later attributed to the way I was benching with my partial tri tear on the left side!!! I did not get surgery either or even go to rehab after the doc told me all his stuff.

I set out to rehab and condition myself and for the last three years have had to train smart and use my training shirt.There would be no guaranties that surgery would solve the problem and all orthopods say this will end the competative lifting.

Well I do not bench in the high 300s or the low 400s like I use to but I can still hit a mid 300 bench shirted. Thats why you see my training geared around my squat and deads.A Three lift lifter needs to squat and dead big to be competative and I do for a masters 2.

I train my bench like a bodybuilder until meet time when I cycle weight and get ready for a meet and train with a shirt to save the shoulder.It will affect your squat because you can’t get your arm set on the bar on your back.The weight adds to that stress and the dead feels like pulling it out of joint.

It does get better with rehab smart training and a that focus and desire to lift!!! You have the stuff it takes to come back. Steve Goginns would say a set back is a set up for a come back! Badda Bing Badda Boom!!!

Hope all goes well for you brother.By the way, I also had a class three bicep tendon tear on my rigt bicep in 1987.It fully detached and my surgery and rehab made it good as new. We get hurt lifting heavy and its part of the iron game my brother. Have a great week and think positive![/quote]

Hmmmm…If I had to get surgery to fix this I think I would because it’s really limiting what I can do with chest and shoulders. I didn’t make it in to see the doc this week, got really sick for a few days and canceled. I’ll reschedule this week.

171

Today’s workout

Rear Delt Raises
2x12x25s

Bent over Rows
1x6x135
4x6x185
1x2x205
1x2x225
1x2x245

Plate Loaded Shoulder Press
1x10x90
1x6x110
1x6x130

DB Shrugs
4x12x120s

Cable side pulls
2x40x60

172

For the last week and a half I’ve had a new assignment at work. It’s been wicked, last night was the last night I think, at least for a while.

Tire Flipping Today

100 flips
That’s 12 sets of 8,+4 to make it an even 100.
Today, I shortened up the rest period between sets to make it closer to 6 sets of 16.

173

i REALLY want a flipping tire

174

Weight down to 198 this morning. I hate dieting, but it’s nice to have dropped nearly 15lbs.
I have to drill some new holes in my belt, it’s too loose now.

Today
Rear Delt Raises
2x12x25s

Pull Throughs
1x10x180
1x8x220
4x6x240

SLDL
3x6x225

Hypers
2x15x30

Seated Calves
3x30x90

Abs
4x20

175

Wanted to try something a little different this morning, take my cinder blocks for a real farmers walk. So, I set out into the neighborhood to scare the straights.
Took my 125lb cinder block rigs, and set out down the street.
Did 4 sets of 100 steps and quickly realized I wasn’t going to get all the way around the block.
did one more set of 50 steps away from the house then turned around and did 50 step sets the rest of the way back. My forearms and hands are fried.

I’ve thought about taking the tire down the street also, at least with the tire I wouldn’t have to consider getting the SUV the fetch the cinder blocks, I can simply roll the tire back if I had to.

176

[quote]daddyzombie wrote:
Wanted to try something a little different this morning, take my cinder blocks for a real farmers walk. So, I set out into the neighborhood to scare the straights.
Took my 125lb cinder block rigs, and set out down the street.
Did 4 sets of 100 steps and quickly realized I wasn’t going to get all the way around the block.
did one more set of 50 steps away from the house then turned around and did 50 step sets the rest of the way back. My forearms and hands are fried.

I’ve thought about taking the tire down the street also, at least with the tire I wouldn’t have to consider getting the SUV the fetch the cinder blocks, I can simply roll the tire back if I had to.[/quote]

hehehehe that’s too funny DZ. How many actual comments did you get vs. strange looks from people too scared to talk to you?

177

that sounds like a hell of a GPP session, DZ.

178

[quote]soldog wrote:
daddyzombie wrote:
Wanted to try something a little different this morning, take my cinder blocks for a real farmers walk. So, I set out into the neighborhood to scare the straights.
Took my 125lb cinder block rigs, and set out down the street.
Did 4 sets of 100 steps and quickly realized I wasn’t going to get all the way around the block.
did one more set of 50 steps away from the house then turned around and did 50 step sets the rest of the way back. My forearms and hands are fried.

I’ve thought about taking the tire down the street also, at least with the tire I wouldn’t have to consider getting the SUV the fetch the cinder blocks, I can simply roll the tire back if I had to.

hehehehe that’s too funny DZ. How many actual comments did you get vs. strange looks from people too scared to talk to you?[/quote]

This sounds wonderfully brutal. Hows that shoulder doing?

179

DZ that sounds super fun, super hard…

Nice work on the weight loss, congrats.

kmc

180

Thanks guys! I think I could have done better if the handles weren’t so rough on my hands. I wear work gloves, but I think I need to pad the handles somehow. Most of my immediate neighbors know what I do with the tire and the rocks and stuff, one lady asked why I did it one day. I just told her I liked staying in good shape now that I’m getting older. Pete, the shoulder’s the same, I’m trying not to do things that hurt too much. Any pressing off a flat bench, flies, dips, laterals, all are out of the question. Squats hurt just because you have to rotate that shoulder back to grip the bar, but I was planning on getting in some squats here soon. I’ll be seeing the orthopedist on Monday.