I’ll just deal with DBs. I can handle an uneven DB, too, so I can just make 2.5 lb jumps per arm.
We just got back from the park and I tried to dunk one handed and my shoulder got mad. I don’t get it. I should be normal by now - even if I slacked off on PT. I did PT hard for like six months (two months longer than anticipated) and I still do stuff weekly. I think there’s still something wrong, but I don’t think it’s worth fixing. Heck, I went into the surgery with a subluxing biceps tendon and now I have a new problem…
Shoulders are one of those things where surgery is not a guarantee of getting “better”. It’s something that has always resonated with me since I read about Eric Cressey (Mr. Shoulders) and Bill Hartman (well known PT) eschewing surgery to fix their shoulder issues even though that was what was prescribed.
The conclusion I came to was if you’re an athlete being paid to perform, sure. If you’re just a guy that works out, not worth it.
Pitchers nowadays have Tommy John for their elbows, and it’s like ho hum. But when they have shoulder surgery…all the red flags go up for future performance.
This is very interesting. Anecdotal personal experience, but I’ve destroyed both shoulders numerous times (full dislocations, partial dislocations, anterior and posterior, etc), and never once went in to have them checked out. Every time I just rested and strengthened them post-injury. They sometimes get sore when the weather shifts, but otherwise they’re not bad.
I waited 7+ months to do the shoulder surgery. It was as good as it was going to get and it sucked. It’s better in the weight room now but worse for other things. I had to fix it, though. The biceps tendon just wouldn’t stay in its groove.
I don’t think a rotator cuff tear is worth fixing, though.
Triumvirate. It’s very, very good and from the first book. I think Periodisation Bible is marginally better (same book) but maybe only for someone a little more experienced because of the extra choice.
I maintain the first book is all you really need. From Beyond the only really useful extra is the idea of FSL.
It is! This is what I’ve been having to do because my ceiling is too low to stand and I can’t set the bench up and still reach the rack. It is so much more core than shoulder this way though.
I was doing good until my last set. 135 about collapsed me. I was leaning too far back on the first rep and used a lot of energy to save it. Rep 2 took about 4 seconds to lock out.
I did my 4th set (125x4) using the back rest and it was easy by comparison. The problem was that I had to change my bar path to avoid my face. I guess those tiny military press only benches have their place after all.
SQUAT
135 x 5
185 x 5
225 x 5
255 x 3
280 x 2
305 x 1
DEADLIFT
275 x 3
345 x 5
370 x 4
395 x 3
420 x 2
445 x 1 Started lighter and made 25 lb jumps instead of 20. I worked much better. Each set felt like the right amount of effort.
HANG POWER CLEAN
195 x 3
205 x 3
215 x 3
225 x 2
235 x 1 These were not great. My catch sucked and my elbows were consistently low.
RFESS
125 x 5 ea x 3 sets
BARBELL CURLS - TRIPLE SET
65 x 8 leaning back
65 x 8 regular
65 x 8 leaning forward Rest, repeat. See my previous post for details and I made up my own name for the purpose of my log.
SKULL CRUSHER - TRIPLE SET
65 x 8 incline
65 x 8 flat
65 x 12 decline Rest
65 x 12 incline
65 x 12 flat
65 x 7 decline I’m not sure if I picked the right order but I tried to copy the curl workout. Oh, well. The pump was achieved. These arm sets also made me completely forget that this was leg day!
It’s okay. I can handle it. Some days I catch a glimpse of my reflection and think “Damn, not bad.” But then there are other times where I think “Damn, my arms look like string beans.”
