I seem to remember you saying a few weeks back that you were going to keep the training simple and strength wasn’t a major focus anymore. It sounds like you are having second thoughts about that or maybe it’s harder to accept the loss of strength than you thought.
You really seem like a guy who likes having a goal or a target in their training or in life in general. Maybe it’s time to rethink your training goals and give yourself something more specific ?
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Maybe in the moment, but the misery goes away and the improvement remains. Chin up, head up, like David running towards the battle
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It’s not the focus but I pictured myself keeping 75-80% of it. For example, I’m ready to accept a 450 deadlift instead of 500+. I’d like to be squatting at least three plates but I’m not pushing it. I kind of feel like that’s recovering lost strength.
I’d have to look back at my training log, but there was a time where I did 11 reps with 135 on OHP on a whim. I don’t think I was focused on OHP at the time. I don’t know how my seated version compares to standing, but I only did 3 reps with that weight today. That’s a big drop.
I guess I’m seeing some drastic changes. It’s not a result of recent changes. I’m not sure if I ever recovered my strength after last year’s shoulder surgery.
I think the Daily Dose could be paired with an OHP goal as well as improved conditioning. I haven’t put anything on paper but that’s the way I’m leaning right now.
Found this post. I’m a long ways away from these numbers.
In my experience it’s not possible not keep 90% of your old max if you don’t train at that weight. It always amazes me how quickly the body becomes under trained and relaxed back to much lighter weights. If you want to keep strong you have to train strong my friend.
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I know. I’m not sure how I’m going to go about it… keep hanging on for dear life like I am now or actually make a plan.
I’ve trained with decent frequency over the past few weeks (a great week and a bad week in there). I could probably follow a plan again - a very minimal plan.
On a different note, I made my best turkey to date today. I don’t have to cook for Thanksgiving but I always cook a turkey at some point in the week. I know that I’ll be the cook someday so I like to practice. This year’s bird was cooked on my pellet smoker. The keys to success were the grill and putting the seasoning under the skin. I also put butter under the skin. Yum!
Probably should’ve taken a picture before I mutilated it.
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Just the thought of it cooked with all that butter under the skin sounds sooooo gooooood.
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I did 2 a week 531 (just the very basic plan) for about a year, combined deads and ohp, squat and bench. Managed to gain strength in all 4 and still kept sessions to an hour minimal assistance work, usually some machine stuff, leg press cable work, incline DBs or Arnold press, basic but worked for strength.
Not sure what your goals or plans are, but 2 a week to keep strength and then some light conditioning might suit you?
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5/3/1 is the first thing that came to mind because Jim prescribes days for each lift and it’s worked. That means I could throw in an OHP day (like yesterday) and a bench day and possibly do alright.
Another problem lurking in the corner is my shoulder health. Last December, I had that follow up MRI and this was the report:
I went back to the doctor and he told me the biceps tendon tear and labrum tear were actually the work he performed to fix me in June 2019 (scars, stitches, etc).
Unfortunately, he never addressed the rotator cuff issues mentioned. I haven’t exactly been doing my PT exercises, but it’s been 17 months and I still have a big discrepancy in external rotation between my right and left. I did PT for 8-9 months and I should’ve been done at the 4 month mark.
I think I have a problem with my infraspinatus at the very least. A tear should heal itself without surgery but that doesn’t always happen and I’m wondering if that’s the case with me. The reason I think it’s the infraspinatus (at the very least) is that if I hammer my old external rotation exercises then I’ll have significant pain raising my arm later in the day and the following day. It’s the very first part of the movement which is when the infraspinatus is at work. It’s bad enough that I can’t even take a drink. It goes away kind of like DOMS but there’s definitely something going on.
I don’t want to have another surgery so I don’t know if I’m even going to address it, but it could hold back my strength by putting my body in protective mode.
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Not a doc, but indeed it’s the infraspinatus and teres minor (but this one is fine apprently) that are responsible for external rotation. But it’s not responsible for arm abduction, it’s the supraspinatus. Well no actually it participates a little bit in abduction so yeah there you go!
With your arm in front of you? Could be your biceps which had an issue…
Honestly appart from making me study my anatomy (cwhich I have a test on in two days lol), I’d suggest seeing a doc? Surely there is something to be done that doesn’t involve surgery?
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I trust my PT more than the doc. She has concerns, too. I’m kind of tired of PT stuff. I should’ve recovered fully a long time ago.
During my follow up with the doc he claimed my serratus anterior muscle was weak and causing my problems (scapula was elevating and winging causing structural impingement). Oddly enough, 75% of my PT had already been to hammer my serratus and it wasn’t weak. My PT doesn’t trust my doc’s judgment.
The pain is during those first few degrees of arm abduction/flexion. I have none when I do my PT exercises. It’s like I fatigue my external rotators and then whatever has to pick up the slack is injured.
Oh, well. I’ll figure something out. I have concerns but I’m fed up with my body. My biceps tendon was tight and tender after doing the jerks on DT. Time to revisit Wendler’s work for inspiration.
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A quick look at OG 5/3/1 has me optimistic that I can follow a plan.
Daily Dose for squat and deads with bonus work whenever I feel like it.
OHP day using the Training Maximally protocol followed by 50 reps in as few sets as possible. I’m also going to use 70% of my TM for these because I don’t want to use less than 95 lbs. 
The 50 reps of OHP will be paired with a pull down or some back movement.
I will try a bench day with the same format except the 50 reps will be done on DB Incline. I checked my log and I think 50s would be around 70% of my TM (which is 85% of 85 lbs). Another pull will be paired with the Incline reps.
The best part of this “plan” is that I can also throw in the pulling exercises on a stand alone Daily Dose day. That will keep my sessions short which is key right now.
Time to get to work.
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I feel myself more motivated when I have a plan, no matter if it’s simple or basic. I feel like I’m not going around at random with no direction or goal
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I’ve kind of enjoyed the random but I don’t enjoy being weak.
11.29.20 Daily Dose #12
WARM UP/CARDIO
20 min elliptical, 1.55 miles
DD Super Set
SQUAT
135 x5
185 x 2
205 x 5 singles
4.5" DEFICIT DEADLIFT
275 x 5 regular
325 x 5 singles - last one snatch grip
RING PULL UPS
12, 8, 6, 4, 4, 4, 4, 4, 4
Not strict at all. I found myself trying to figure out the crossfit pull up. I’m not upset about.
Lifting Time: 25 minutes
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X-number of reps in as few sets as possible is one of my favourite for both OHP and bench.
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11.30.20
I had good intentions…
I planned to lift tonight but by the time I got home the family was sitting down to the Santa Claus 2. I hadn’t seen it so I plopped down on the couch with my daughter. No regerts.
I had only planned to do my Daily Dose and some power cleans anyway. I can do them tomorrow.
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That sounds like a win to me. Nothing beats a cuddle on the couch watching a movie.
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Yup seconded that, your kids will remember stuff like that in years to come, you won’t remember a training session. Plus you’ll always find time later for it.
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Welcome back warrior
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350 sets are great, and more or less the same kind of challenge. Reminds me that I should start fitting these back in to my own “program”
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12.1.20 Daily Dose #13
WARM UP/CARDIO
Jog 1 mile in 8:40
Took it easy, cruised, picked up the pace a bit on downhill slopes. Four seconds slower than Sunday and much less miserable.
Double Dose
BENCH SQUAT
135 x 5
185 x 5 singles
DEADLIFT
275 x 5
325 x 5 singles
Stop Being Weak!
BENCH PRESS
135 x 5
160 x 5
185 x 5
205 x 3
225 x 1
235 x 2
HANG POWER CLEAN
185 x 3 x 5 sets
More Stuff
DB INCLINE (50 reps)
50 x 25, 15, 12
Well, that was too light but there’s nothing wrong with a 350 set.
AIRDYNE
30 sec x 3
Lifting Time: 34 minutes. Each pairing was a combo set with 1 minute of rest after each set.
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