Zercher Bulgarians
70lbs
4x15 drop set 50lbs 1x8
Leg press
Sled+ 140lbs
4x15 drop set: sled +190 1x12
Leg extensions
4x15 + drop sets 1x12
Calf raises
4x15 drop set +8
Rope Pushdowns
4x15 drop set +12
V bar pushdown
4x15 drop set x15
Leg raises
3lbs
3x12 dropset (bw) +8
Machine rear delt raises
Really light and slow, avoiding extreme ranges of motion
4x15
All drop sets done after 4th set
Ham curls (70lbs)
4x15 drop set +8
Ez bar curls
50lbs
4x15 drops set with 40lbsx12
Hip thrusts
115lbs
4x15 drop set 95lbs 1x12
Hammer curls
20lbs 4x15 drop set 12.5 x15
Back extensions
10lbs 4x15 drop set bw x8
Barbell Wrist curls
50lbs
4x15 drop set 30lbs 1x12
Reverse curls
4x15 drop set 1x12
Leg press
160lbs
4x15 rest pause; 15 reps in 45 seconds with same weight.
V bar pushdowns (30lbs
4x15 +13 reps rest pause in 45 seconds
Zercher Bulgarians
75lbs
4x15 rest pause: 4 reps each leg in 45 seconds
Leg extensions (different machine 60lbs)
4x15 + 9 reps in 45 seconds
So I went to the doctor today expecting to get a cortisone shot but we determined it was pretty pointless given my situation. I’m not playing ball this summer and this fall I’m studying away in DC (at same university, didn’t transfer schools) so I won’t be playing fall ball either. Basically, there is absolutely no need to be pain free in the short term to have the pain come back at an unpredictable point in time.
Also, the doctor clarified two things.
Surgery is scheduled for June 11th.
My plan going forward
1 I’m Going to go to athletic trainer to see what I can do before the operation to help my recovery before and after the surgery in conjunction with the physical therapy.
2 on the training side, I am going to assume that I’ll be confined to leg machines, hip thrusts (maybe) back extensions forearm curls (maybe) and abs for a few weeks after the surgery since I’ll have a bionic arm thing after the surgery with basically a never melting ice pack on it. I’m also going to be extremely
careful after it’s off and until I get my full range of motion back. Therefore, I’m going to stop doing everything I will be able to do post operation for the next 12 days and focus on what I won’t be able to do for a bit after. That means I’ll be doing the following exclusively for a bit under 2 weeks:
Quads/ glutes: Zercher squats, Zercher Bulgarians, back squats, Hack squats (might not be able to do these post op)
Hamstrings/ glutes: deadlifts, Romanian deadlifts, snatch grip block pulls (try to get some back involved) hip thrusts (just in case I can’t balance with my left arm post op)
Upper body: light and slow rear delt raises, rope and v bar pushdowns, rope overhead extensions, ez bar curls, dumbbell curls hammer curls, reverse curls
After the surgery, I’ll rest and weight until I stop taking pain killers and I feel up to lifting again, when I’m ready:
Quads: leg press, leg extensions, hack squats (maybe) one handed goblet squats (just to maintain mobility)
Glute,Hamstrings,low back: lying hamstring curls, seated hamstring curls, rope pull throughs, back extension with weight in right hand across chest, hip thrusts (weighted, if possible, single leg glute bridges if not)
Upper body: wrist curls of different kinds… That’s about it 
This part is subject to what PT and athletic trainer tell me and is open to change but this is how I realistically see things going. There will probably be an in between stage where I can train like I do now where I’ll continue to focus on legs with some arm and forearm work but in the 10-12 range not 15 reps like I’m doing now. After that stage is over, I’ll start slowly incorporating pulling exercises Facepulls, rows of different sorts and light pump type shoulder work but nothing overhead. Next I’ll start including perfect form unweighted pull-ups and push-ups along with pull downs and light dumbbell work. This takes me to where I will be training normally but with less pressing which should be around October. At this stage I’ll start focusing on getting stronger rather than just hypertrophy and ditch a lot of the leg machine work and arm exercises I will have been doing for months.
Thanks for reading all of this if I haven’t lost you by now.
Deadlifts
185
3x12
Hip thrusts
125
4x15 rest pause 8 reps in 45 seconds
Ez bar curls I’ve definitely stalled on these
55lbs
1x15, 2x12, 1x10 rest pause 7 in 45 seconds
Hammer curls
25lbs
1x15, 3x12 rest pause 8 in 45 seconds
Reverse curls
4x15 rest pause: 10 reps
KB Bulgarians
80lbs 4x15
Safety squat bar Bulgarians
90lbs 4x15
Rope pushdowns
4x15
Straight bar pushdowns
4x15
Hip thrusts
125
4x15
Ham curls
4x15
Machine Calf raises
4x15
Ez bar curls
55lbs
3x15, 1x13
Hammer curls
25lbs
2x15, 2x14
Reverse curls
4x15
Hack squats
160 4x15
140x15 slow eccentric
120 x15 pump style (no lockout)
Meadows style Bulgarians
80lbs
4x15
Rope pushdowns
4x15
Slow eccentric 1x15
Drop set 1x15
Straight bar pushdowns
4x15
V bar pushdowns
4x15
Hip thrusts
135lbs
4x15
Ham curls
4x15
Slow eccentric with lighter weight
1x15
Drop set pump style
1x15
Machine Calf raises
4x15
Ez bar curls (wider grip slow eccentric)
45 lbs
4x15
Drop set 40lbs 1x10
Pump set 45lbs 1x15
Hammer curls slow eccentric
20lbs 4x15
Reverse curls slow eccentric
2x15
Regular eccentric (this was taking too long, had to get to class lol)
2x15
Hack squats
180
4x15
140 slow eccentric 1x15
200 pump style no lockout
Leg press
140
Slow eccentric
4x15
Drop set 90lbs regular reps
1x15
Pump set no lockout
180 1x15
Rope pushdowns
Short rest
3x15
Drop set 1x15
Partials with heavier weight 1x15
V bar pushdowns
4x15
Drop set 1x15
Partials with heavier weight 1x15
Straight bar pushdowns
4x15
Note: I realize my training has been quite ridiculous and unsustainable. I’m purposefully overreaching before my surgery which is this Thursday
Db bicep curl
20lbs
3x15
Rope pushdowns
3x15
Incline curls
15lbs
3x15
Straight bar pushdowns
3x15
Ez bar curls
70lbs
3x8
Db skull crushers
20lbs
3x8
Hammer curls
25lbs
3x10
30 lbs 1x5
20lbs 1x12 + 1x3
V bar pushdowns
3x10
Heavier 1x8
Drop set 1x10 + 1x5
Farmers walks
70lbs 2 Laps
55 lbs 1lap
Reverse curls
3x15
Wrist curls
25lbs
3x15
RDLs
125lbs
3x15
Front squat Bulgarians
115lbs
3x10
Back squat grip Bulgarians
115
2x15
Leg extension
3x15
Ham curls
3x15
Leg press
180
3x12
230 pump set
1x12
Drop set
140lbs 1x12 + 1x5
Machine Calf raises
3x12
Pump set 1x8
Drop set 1x6
Did an arm workout yesterday. Didn’t feel like keeping track. Lots if reps volume and intensity techniques. Getting legs later then surgery tomorrow
Leg press
140lbs
10x10
Failed hip thrusts tabata
95lbs
1 minute
20 seconds on 10 seconds hold in top position
These were easy once the glute pump went away
95lbs
7x10, 1x15
Leg extensions
4x10
deadlift variations
For sets of 10 with 95lbs
Mobility is fantastic (for my standards) right now so just messing around with and without lifting shoes and various grips and set ups
Seated ham curls these felt decent once I figured them out
3x12
Hey Sam, sorry to hear your shoulder is giving you issues man! I can definitely relate. I had a play my junior year in high school where our shortstop had a throw sail up the line, I came off the bag at first and swipe tagged the runner, but had him pretty much run through my arm. Terrible pain at the time and had to miss a couple games, but never got an official diagnosis. It got better over time and I was able to play my whole college career without too many issues, but it’s definitely affected my lifting at times.
Still can’t do much overhead pressing without being in pain for days afterwards. I’m playing in an adult wood bat league this summer and seem to be holding up pretty well, so hoping that’ll continue! How’d your first season go? Sorry if I missed some posts about it already, hadn’t looked at your log for awhile
[quote]pwolves17 wrote:
Hey Sam, sorry to hear your shoulder is giving you issues man! I can definitely relate. I had a play my junior year in high school where our shortstop had a throw sail up the line, I came off the bag at first and swipe tagged the runner, but had him pretty much run through my arm. Terrible pain at the time and had to miss a couple games, but never got an official diagnosis. It got better over time and I was able to play my whole college career without too many issues, but it’s definitely affected my lifting at times.
Still can’t do much overhead pressing without being in pain for days afterwards. I’m playing in an adult wood bat league this summer and seem to be holding up pretty well, so hoping that’ll continue! How’d your first season go? Sorry if I missed some posts about it already, hadn’t looked at your log for awhile[/quote]
Thanks for checking in! I haven’t posted much about baseball lately.
That was my biggest fear playing with the shoulder injury!!! I was afraid id tag someone out and my shoulder would be toast. Luckily it didn’t happen
We went 21-23 as a first year program which is pretty impressive I think. For me, the season went alright. I had a lot of fun thigh Batted .263 with an .423 on base percentage. Only got 26 plate appearances and 19 at bats. I started 6 games and played in about one-third of them. I was a pinch hitter for much of the season. I was good at it (had success 4/5 of the times I was used in the role) but it’s not something that gets you a lot of AB’s. I want to either get the full time DH role or start at first moving forward.
So my shoulder surgery was a success. I’m on oxy so the pain is minimal right now. I’m in a sling for 2 weeks then will start physical therapy. Should be a 2-3 month recovery.
On another note, anyone have macro suggestions for me?
I’m 183 and coming off 180 pro 485 cho and 65 fat and some high volume training as you can tell from my log.
I want to keep protein higher than usual to retain as much muscle as possible since I’m going to be pretty sedentary for a bit. The online calculators have my Cals way too low for someone who trained the weeks prior if I select sedentary.
First day back
Leg press
160
3x12
Leg extension
3x12
Leg press machine calf raises
90lbs
3x12
Lying leg raises
3x12
Wrist curls
30lbs
2x12
25lbs
1x12
Back extensions
40lbs
3x12
Seated ham curls
3x12
Lying ham curls
3x12
Pin loaded leg press Calf raises
3x12
Reverse wrist curls
12.5lbs
3x12
Machine Donkey kicks
3x12