For healing, this MAY work but for my purposes of fat loss and muscle preservation, this isnt near long enough.
If you’re willing to put your email in your profile I can contact you offline to discuss this further.
My user name @ Hotmail.com
you have mail 
1 Like
bad luck with the fence J.
And with the shoulder as well. You just take it a little easier ya hear.
Really hope you’ll heal up soon J.
1 Like
A lot of us do. Marky Mark Wallburg does. I do.
I’d suggest it’s not if a movement hurts during the movement at the stage of healing you are at, but how much it aches after a workout. Keep trying new movements, just don’t go crazy with volume or loads. Nothing wrong with arm only resistance either.
Did those Haney/behind the back Smith machine shrugs as part of CT’s 20 Weeks to Hollywood Superhero Muscle program earlier this year. Looking forward to doing those again in the spring!
1 Like
That’s the problem. I’ve been having pain round the clock lately. Regular, everyday arm movements that didn’t hurt have started hurting again. Time to pump the brakes.
1 Like
9.25.19 16 Weeks Post-Op
5AM Training
WARM UP & CONDITIONING
2 lap dynamic warm up
6 laps of run the straightaway, walk the curve
9:38 for the conditioning. Fast time yet but I was running slower and walking faster. Strange how that works.
GIANT SET (5 ROUNDS)
Deadlift 235 x 5
Jumps x 3
Lying Leg Raise + Rev Crunch x 10
GIANT SET
SA Pull Down L105/R75 x 8/8
SA DB OHP L50 x 8
RFESS x 8 ea
DB INCLINE R/P
55 x 11-4-3
SUPERSET
L Arm Lat Cable Raise 20 x 12, 9.5, 6+9 partials
Barbell Curl 21’s 45 x 8F/8T/8B x 2
Total lifting time was like 32 minutes. It felt like a lot more. I was in and out in an hour total.
I read (and believe) that the spine is stiff in the morning. The discs absorb the spinal fluid which increases their size. Loading, twisting, moving can carry more risk at this time which is why I don’t like training early in the morning. I actually feel pain in my spine when I start my warm up. I decided to do my warm up and conditioning first hoping it would get things moving and loosen up my back. I think it’s a smart move and I didn’t have any issues today. Deadlifts are easy right now so squat day will really be the test. But the other benefit is that my conditioning is over very early in the workout.
3 Likes
I’ve avoided all heavy spinal loading on early morning sessions for a while now for this reason. Extensive warm ups, warm showers etc. Help quite a lot, but it’s definitely a different beast to PM training.
2 Likes
I don’t know how long it takes for the fluid to get released but when the discs are full, they’re stiff. I haven’t been using my belt to squat since I’m not even squatting my body weight but both of my last sessions were early in the morning and I regretted not taking it. I’d look like a tool with squat shoes, knee sleeves, and a belt to squat 215 but it beats an injury. I’ll probably throw my belt back in the bag.
1 Like
Would hate to see you get injured again so go for it. Every little bit of help counts. Glad to see you keeping the squats!
2 Likes
Anything you can do to help man.
Never used a belt often enough to say whether it would help or not, but can’t hurt.
It’s occurred to me that Jason Ferrugia did a whole article on early morning training many years ago, probably still available on his site. Just Google Jason Ferrugia morning training.
I get quite a bit of help from squats. In the past I’ve limited my use to my top sets or days where I feel off. As soon as I put it on, I feel normal again. I don’t have much of a belly right now (don’t want one, either) and it can be difficult to have a good brace. I mean, I push out and try to fill up my abdomen but there’s just not much to fill.
It’s on my list of “things I’m not strong enough for yet”. Like wraps and technique.
2 Likes
If I recall Lee Boyce it’s around 3 hours. Yeah another reason I don’t like morning training!
I use my knee sleeves 4 out of 5 sessions, and I’ve been using my wrist wraps more and more, but who cares? Even if people don’t know i’ve had heavy surgeries there nobody ever annoyed me about it. And yeah I feel like a tool also using my belt at 90 kgs front squats but whatever ahahah
3 Likes
When I was coming into my last meet with a healing back my belt went on for any squat or dead above 132 lbs.
1 Like
I try to be extra careful with squat warm-ups. Extra ramp up sets, getting the groove,blood flow, whatever it is. I find that when the weight increases with each set, however, whether morning or not, my joints feel less stiffness. So take your time. If possible I allow for a squat workout to always have extra warm-up time and I bail on top sets if I’m still not feeling it.
1 Like
My dynamic warm up is pretty good. I run a lap (1/6 mile) and then do walking knee hug stretches, lunges, high knees, butt kicks, leg swings, hurdle step overs, and arm swings. I finish with a build up run of about 90m.
I’m loose and usually sweating when in finish. I have to admit my official squat warm up is pretty short right now. 135 x 5, 185 x 5, then the work sets.
1 Like
I need at least 60kg weight to push me down to a proper depth, I don’t see the point starting to warm up with less. This might highlight a lack of flexibility?
2 Likes