Hey man hope you’re doing good
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Hey man I’m doing good! Have made some pretty serious improvements on the mental side that have seemed to have a lot more staying power. I’ve felt good all year and that’s longer of a run than I’ve had for awhile. Training was going well. WAS. I fell skiing going 5 MPH and dislocated the fuck out of my shoulder trying to catch myself (humerus popped about 2" backwards). Thought it was torn for awhile but have been doing rehab for a week now and have seen some pretty substantial improvement. Hoping to be back to lifting in a week or two, bad timing because I was 2 days into my 5/3/1 week. Nothing I haven’t come back from before, just an annoyance.
Hope you’re doing good too!
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Oh damn. Sorry to hear that man. You getting PT or something? Better keep moving that shoulder as early as you can (as safely as you can of course) before it gets scar tissue build up
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Appreciate it! Yes, I’m working with our wellness coordinator at work who happens to be a powerlifter and has umpteen certifications around training/nutrition/rehab. She taped me up a couple days after I did it and I was shocked how much the tape helped. Held it in place well enough to start the rehab movements she put me on and I’m back to moving pretty good now, workout summary coming in below.
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2/27/2023 - Bodyweight Unfuckyourself Day 1
Taking this week to get back into training after 2 weeks off due to a dislocated shoulder. Skiing again both days this weekend and am gonna do my best not to do it again.
Chin ups - 10, 10, 7 +3 (10 deep breath rest pause on final set)
Push ups - 30, 15, 15
Pistols - 2 x 10 per leg
Lunges - 1 x 200 alternating lunges
Felt good to move again and push myself.
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Worked up to some heavy weights this week to test the shoulder before I start my next 5/3/1 cycles.
Squat - 405 x 3
Bench - 265 x 2 - shaky, this was what I was most nervous about since force is going in same direction shoulder dislocated in
Deadlift - 405 x 5
Press - 155 x 3
My plan moving forward is to do 2 leaders and an anchor of Widowmaker Circuits 2x per week, with cardio 2-3x per week and one of those days is either sprints or sandbag work. Goal is to increase work capacity and rep strength, every time I do that my lifts go up disproportionately well. After that probably a bit of a BB-oriented template to push hypertrophy while I ramp up harder cardio. Coming into fall I’ll probably run Coffinworm and really see what I can do strength-wise.
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3/13/2023 - Widowmaker Circuits C1L1D1
Squat
45 x 5
135 x 5
170 x 5
210 x 3
250 x 5
290 x 5
325 x 10
250 x 20
Circuit
Chin up - 5 x 6
DB press - 45 lbs - 5 x 10
Dead bugs - 3 seconds - 5 x 10 reps/side
Shoulder held up well to everything. Really happy pushing that hard after essentially 5 weeks of light duty. Extremely sore today, but to be expected after a PR set and widowmaker and not sleeping. Circuit was really tough but good.
Went to my chiropractor last night and he assessed my shoulder. Said I’m only the 2nd person he’s ever seen with a posterior dislocation and that I definitely tore the capsule and damaged the nerve (explains the pins and needles I’ve been feeling), but I should recover without surgery. He also said that having muscle built up around my shoulder is the only reason I didn’t tear my rotator cuff in the process. Dumb luck is still luck!
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3/14/2023 - Cardio
Incline treadmill walk - 15 degrees, 3 MPH, 20 minutes
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Garage!!!
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Not sure if I’m totally back to posting regularly but I’m gonna give it a shot and see how she goes 
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3/15/2023 - Cardio Day Again
Same treadmill work as yesterday. I feel so much better already, I can normally feel my heartbeat (not good, I know), but if I keep up on this I don’t feel it.
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3/16/2023 - Widowmaker Circuits C1L1D2
Bench
45 x 10
95 x 5
115 x 5
140 x 3
165 x 5
190 x 5
215 x 12
165 x 19
Circuit
Plate raise - 25 lbs - 5 x 10
Inverted row - 10
Rear foot elevated split squat - 35 lbs - 5 x 10 reps/side
Overall took 49 minutes for the training session and felt great, my bad shoulder felt stronger and much more stable than last week and let me push pretty hard. I’m enjoying pushing sets further than the 5 rep limit I was used to with Krypteia, but suspect that will change as fatigue accumulates in the cycle. Still hurting from Monday’s work and I’d bet I’m gonna be hurting Monday from today’s work.
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3/20/2023 - Widowmaker Circuits L1W2D1
Deadlift
225 x 5
230 x 3
270 x 5
310 x 5
355 x 10
270 x 15 - cramp in left piriformis
Circuit
Dips - 5 x 10
TRX row - 5 x 10
Hanging leg lifts - 5 x 10
Total time: 50 minutes
Went for the pareto principle here. Gave it 80-85% effort and just kept consistent tempo throughout the full workout. Didn’t have my best and my left piriformis was really pissed for some reason, usually happens when I start pushing sumo deadlifts hard again and I expect to have it sorted by my 5/3/1 week of this first leader. Other than that I felt good and enjoyed pushing my PR set.
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3/23/2023 - Widowmaker Circuits L1W2D2 and weekly catch-up
So I didn’t log it at the time, but Tuesday I did 30 minutes of sandbag and sled work, and yesterday did my normal treadmill workout. I shouldn’t have done the sandbag/sled work because I knew I wasn’t sleeping and therefore wouldn’t be recovering. I didn’t recover and today’s work was affected, so gonna be smarter moving forward.
Today’s work:
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 8
100 x 13
Circuit
Alternating lunges - 45 lb DB’s - 5 x 10 reps/side
Banded triceps pressdowns - green (2") band - 5 x 10
DB curls - 20 lb DB’s - 5 x 10
Total time: 43:30
Not thrilled with the press reps but felt good about the effort I put into it. My sleep and diet were fucky this weekend and I still haven’t recovered, could have played into that. I can definitely feel that I’m in better shape than last time I ran this program and was happy with the pace I kept, especially in the circuits. Got a good pump and got some good cardio work in. Will do hard cardio Fridays moving forward so I have more time to recover.
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Still alive, still lifting, still logging in my Excel sheet. Just not too much energy to post in here. I wanted to say, I have rediscovered my love of rollerblading after Ohio’s shitty ski season and have really taken to it in a short time. Definitely tough to re-start a sport you used to be good at after 20 years not doing it, but the ego (and bruises) will heal. Turns out it’s also the perfect cardio for me - I can explore and cover long distances in reasonable times, but it doesn’t leave me as sore as running does. Add in that it’s great conditioning/practice for ski season and a way to get creative and get some tricks in and I’m super pumped to be back on some wheels.
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First leader of Widowmaker Circuits is complete. Running it twice a week with at least twice a week dedicated cardio and other physical activity. Stayed the same weight but feel much better. Next step will be to cut back a bit on food and work my way down to 190 with a goal to be 185-190 in time for my first ski trip of 2023/2024 season.
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Sheet for current leader. Trying to get more pec work, hamstring work, and keep my shoulder joint strong at all angles.
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Had the pleasure of finishing the last half of my training session today in the dark, we lost power midway through my first working set. So I grabbed a shitty LED lantern and went back to work. Was kinda nice jamming to some sludgy groove metal and pushing weight. Conventional deadlift is feeling great so far, we’ll see how I recover tonight and how I feel tomorrow.
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He is rocking in his garage in the darkkkkk
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Proprioception gains my man
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