I get it. I’m sure you can sub movements and gradually work into the program as it’s written. And dont stress about the challenge. Even if you cant participate you got the ball rolling. A lot of people seem interested too.
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But he can participate, if he sets the program for 8 weeks of rehab in a certain way and then sets up a program to follow after, then he is good.
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True.
Have a plan B. That’s allowed, all good plans have a plan B
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I’m aiming for 1 gram per pound of bodyweight which is 210 grams at the moment. I’m happy if I hit 180 though.
Unfortunately, these conditioning type programs don’t work if you sub too much. I tried to do it already a few weeks ago. Doing pull downs instead of pull ups isn’t the same. Doing one arm instead of both isn’t the same. It’s kind of an all or nothing program. I don’t have to do every exercise as written, but I definitely need four healthy limbs.
I ran SGSS last time I came off an injury. Don’t tempt me… except that goes against my goals right now. SGSS calls for no extra work and has no conditioning. I want conditioning so I’d have to modify the program. If I’m stuck with a more traditional program then I’ll probably follow @isdatnutty’s simple plan.
Hey man, do what you gotta do.
I was going to roll with you on the Fischer stuff and I’m planning on continuing because I like the change and the conditioning will be good for me.
Sub as you need to and if you don’t feel like the program is working out with subbing so much, do something different. No one is going to die if you have to modify your routine to accommodate your surgery. I get that it wouldn’t be adhering strictly to a program for the rest of the year but how about this:
@Frank_C’s rest of the year program is entitled, “Whatever he needs to do to continue recovering from surgery in a bad ass way”
EDIT: I’ve not adhered to the carb cycling yet – too many moving parts for me at the moment.
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Probably will say that it is.
I know what you mean, but if you think about it…
Restoring shoulder health and normal function - that’s also a good purpose to guide training, is it not?
I know all these restrictions and limitations suck, but taking care of that shoulder for now will definitely go a long way in terms of being able to train and doing plain simple everyday life activities. Don’t lose sight of the bigger picture
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^^^^ So much this 
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I’m in that phase where pain isn’t necessarily an indication of a problem. I felt good with the training I did Saturday, but then I had pain at night. It’s the same pain I’ve had much of this recovery. It’s always worse at night. A lot of it has to do with moving around as I try to get comfortable.
I’m trying to follow my PT approach - try a movement, add weight if it’s easy, stop if it hurts.
So far I’m good with push ups (shallow-ish), front raises, reverse fly’s, lateral raises are kind of painful but I’m allowed to do them, rows, pull downs. Everything is light with 3-5 sec holds at peak contraction. It’s all good for now, but it’s a long ways from the stuff in Fischer’s HIIB.
@cdmac24, I’m going to keep doing what I’ve been doing and we’ll see where I’m at in two weeks. I might have to put off my official journey with HIIB. I just can’t imagine doing overhead presses, muscle snatches, devil presses, etc.
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Man, I empathize with you. I’m still not pain free and wonder if I ever will be in that shoulder again.
Much of my pain is biceps tendonitis so just the nature of training and daily activity will have it flare up (mostly after I stop moving about for the day and as I’m trying to go to sleep).
Since you had the tenodesis, I’m assuming you’ll eventually move past the pain as you continue to re-build the strength and break up the scar tissue.
My surgeon planned to do the tenodesis on me as well but since my shoulder structures had evolved over time from the original cuff tear (20+ years prior), my biceps tendon was doing some work in maintaining shoulder stability so he left it alone, lest he screw me up even more.
Sounds like a plan!
Your challenge, should you choose to accept it, is to gradually increase strength and mobility without hurting yourself or re-injuring your shoulder.
I will probably have to scale and/or sub exercises to do the HIIB stuff so I’ll see if I feel like the mods are impacting the overall program or not. If you decide to do something else, that suits what you need right now, no problem here. I might run whatever “that” is with you or I may just stick with HIIB-ishh stuff
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If I do something else, then I can assure you it will still have some conditioning at the end similar to HIIB. I like barbell complexes and the stuff Fischer uses. Combining some lifting with rowing or biking suits me well.
Trial and Error - Push
AIRDYNE
5 mins cruising for warm up.
20 sec all out, 2 min cruise x 6 rounds
SUPERSET
12" STEP UPS
50 x 10 ea x 3 sets
PUSH UPS
BW x 12 x 3 sets
CABLE FLY
40 x 10 x 2 sets
5 sec hold at peak
FRONT DB RAISE
5s x 10 x 2 sets
5 sec hold at top
LAT DB RAISE
5s x 10 x 2 sets
5 sec hold at top
SA REV PRESS DOWN
30 x 20, 12 ea
DB OHP
10s x 15 x 2 sets
Stopped at 90 degrees on the way down. Shoulder is stiff in this range of motion but it improved and I didn’t have any pain.
The verdict is still out on this session. No major issues during the session but I’m aching now. I did my biceps stretch (hand on wall and turn away, similar to pec stretch) and ROM is almost normal again so there’s an improvement. This stretch hits the same spot that is usually hurting.
Thought about doing Tabata squats but skipped them due to the bike workout.
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I struggle to hit 1g per day as well. It is tough for me to get that much protein and stay under my overall calories goal to continue to drop weight.
Fish and chicken are the easiest options. But fish is expensive and I suspect chicken is having an adverse effect on my body. I just bought 22lbs of pork so I’ll be trying that and beef for the foreseeable future.
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My problem is more one of schedule and alcohol lol. I do shake in the morning and generally afternoon. A light lunch (sandwich and yoghurt) - so am at about 120g by then - but then usually not home till 7 and have a whisky (which now that I’m counting calories closely, a single drink is more like a double - so we are talking a few hundred calories without even trying). Probably get 40-60g at dinner so most days just shy of 180
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Just swap out the whiskey for a double protein shake… I know, I know not nearly as enjoyable lol
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Not nearly, lol - but the right answer! Or whiskey for weed?
Hmmm. Can’t promote weed on officer Maiers log lol
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After my hangover on Colorado I’m convinced that weed might be the better choice. I’m sure it’ll be legal someday.
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8.27.19
Woke at 211.0 lbs. Messed up my macros yesterday. It was supposed to be my lower carb day but I ended up with too much fat, too many carbs, and not enough protein.
PT went well this morning, but it always does. I got in trouble for deadlifting Saturday. I’m allowed to do push ups but my therapist wants me to stick with the incline version. I’ll probably scrap them, though. Fly’s hit my pecs without any issues so there’s not really any reason to do push ups.
I’m pretty free to work my back (with light weights) but anterior shoulder work will be minimal. The only exercise I’ll keep is the front raise; no more lateral raises. Back to boring.
I see the doctor next week but I don’t expect much to change. I need to follow my PT’s advice.
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