First time in here. Sounds like you’ve had your share of injuries. Take it slow and easy and recover.
Since you are taking easy for a while, may I suggest you go to www.youtube.com and search Dr Doug McGuff and/or Body by science. You will find hours of interesting material from him, and just maybe some of the answers you are loking for. I am using his program for the past several months, working out only on fridays. On Good Friday I spent early morning in church, and the rest of the day at a fishing show, no workout. The following friday I hit records highs on each of my five exercises. It took me two weeks to fully recover from that workout two weeks ago. I have made some real strength increases for the past 2 months. I am only 69 years olde, but…
Welcome Bro!
philipj would love to see your WO,thanks for the information.
Colin thanks for the welcome. Beast WO your doing hows the job comin?
hel320 thanks for welcome. I admire your training and you compete in multiple sports.
Fisher 613 thanks. Awesome WO and I note you coach as well?
Cav my son gets breakfast with Dad I am always trying to fed him,he is starting to pull away from the others in strength I remind him its cause he eats.
Last 2 looked like this
April 17 2012
HBS 1 plate x10 2 plates x10 3 plates x20 4 plates x20 5 plates x20
LC 50 x10 62.5 x10 75 x6x4
1 leg CR BW+45 x10,15,15
1 mile hike
April 16 2012
5 mile hike
April 19 2012
Loaded tire drag 8 rocks x 100 fwd 100 bck x 4
2 arm over head rope swing (heavy packing sling)x10 secs x10
1 leg stand CR BW x10
Left arm
SOHP small rock x10 30x10x3 small rock x15
SDBC 30x10x3
Right arm
SDBC 10x10x3
Both arms
Push down purple band x10x4
Full ROM front raise palms out, front raise palms in, side raise all to straight overhead x 10 x 5.
All out side with Dandy dog my coach trainer. He likes to chase the rope on the swings and I suspect included them for his benifit more than mine. Gorgeous morning coached the boys last night. Huge effort on thier part really proud of them.
Thank you and yes I am a PT/coach.
good work in here
April 21 2012
Hip Belt Squat
1 plate x 10 2 plates x 10 3 plates x 3 4 plates x 3 5 plates x 3 6 plates x 12 6 plates x 15
Leg curl 50x10 62.5 x15 75x5x5
Reverse Hyper extension BW x 20 x 2 BWx 5x5
Close Grip palms in PU BW x 1,2,3,3,3,3
Seated Row purple band x 20,20 5,5,5,5,5
Tried a mountain bike ride ( no mountains) both shoulders lit up pretty bad after so no there yet.
Liken the HBS more now I have been at them for a while. Going to work my calves every other day when I do not train legs. ah la Cavalier.
[quote]PeteS wrote:
welcome aboard[/quote]
Welcome. Wish your rehab well.
Aha, my secret chat room forum search function app never fails to detect my name mentioned in other peoples’ blogs. Seriously, how do you do the hip belt squats - hands on hips or on something stable? What advantage do you see over regular squats?
Can,t do regular squats as both shoulders were operated on (see earlier posts).
How I do HBS. Secure one end of Oly bar on floor in corner of power rack,load other end with 45,s,using an Iron Mind hip belt ( any dip belt would do) I squat down slide the attached loops over loaded end of bar stand up them place feet on blocks located on either side of bar and squat.
With the block height I am using I am just at parallel (tops of thighs parallel to floor hip joint just below top of knee)
I was doing Zercher, front and back squats before surgery but these are it till shoulders can take the bar again.
April 22 3 mile hike.
1 legged CR BW+45 x5x 8. Just switched back and forth till done.
Bunch of rope swings for shoulders. Laid off the ROM stuff as both surgery sites were to sore. Coming off the anti inflammatory prescription as well.
Oops thanks Elikases.
April 24 2012
Loaded Tire Drag (truck tire fulla rocks) 100 steps fwd 100 bck x2 (x3)
Push downs purple band x 10,15,15,12,10
Left arm
OHP 25 pound rock x15x3 30x10
SDBC 30x10x4
Goblet squat 60 pound rock x10
Lottsa tater cuff stuff.
Back to see surgeon tomorrow for post op assessment.
Doctor has me off work till mid June. I went back after 6 weeks when the left was done but I still had my right arm strong and full use. With the left at 40% and right at 20%work would be difficult, potential exists to injure myself.
I like the sound of those HBSs. Sound like they could be real useful in developing some specific strength for the caber toss.
Way to work around injuries. Rock OHP and tire drags are my kind of workout.
Thats damn good training around an injury.
I have the Iron Mind belt. Comfy but strong. Tried squats, but the barbell kept swaying. I can see why you would secure one end, I didn’t think of that.
April 27 2012
Reverse lunge BW x3x10 (alternate left to right) really feel those in muscles close to knee.
HBS 2 plates x 10 3 plates x20 4 plates x20 5 plates x20
RH BW x 20x2 BW x 5x5
LC 50x3 62.5x3 75x3 75x5x5
Close Grip palms in PU BWx1,1,1,1,1,1,1,1,1,1,1,1,3 singles for the stretch and to avoid taxing the taters.
Seated low pulls purple band x20,5,5,5,5,5,10
Doctor would like me off for another 7 weeks,wants to see me again before I go back. Also not happy I have been pulling a bit, I explained it does not hurt and I am not doing any thing taxing. So I will take it easier.
Had an awesome massage last Saturday still feeling it.
Couple of hikes calf work and of course various rotator cuff stuff 2x a day.
April 30 2012
Loaded Tire drag ( truck tire full of rocks) 100 fwd 100 bck x2 (x2)(Hill Billy strength equipment)
Reverse Lunge BW x3x10
Step up BW x20 (step up on to loader tire small flippin tire 300 pounds)
Purple Band push down x15x4
Left arm
Stand OHP small rock ( 25 pounder) x15x3 30x10
SDBC 30x10x4
Lottsa over head rope swings coach trainer Dandy dog recommends these 2 or 3 times a day for shoulder rehab and doggone fun.
I’ll be dragging a loaded tire and carrying some stones later today hopefully. My favorite workout.
How are you doing the overhead rope swings?
ecogenx thanks for stopping by.
hel320 rope swings are done 2 and 1 handed arms overhead with most of the rotation done by the shoulder using a 12 foot long 3 inch around loading sling. Seems to be helping.
May 2 2012
1 mile hike
RH BW x20x3
Stand 1 leg CR BW+45x20,15 10,5,5,5,5,5
LC 50x10 62.5x10 75x10
SLDL 135x10x3
BW close grip PU ( palms in ) x1,2,3,4,4,5
Seated Row purple band 20,20,15 holdin it pulled for a squeeze ( man that sounds bodybuildery gotta watch that)
HBS 2 plates x 10 3 x3 4 x3 5 x3 6 x18
Had another very deep shoulder and neck massage after WO,really felt this one.
May 5 2012
Loaded tire drag 100 fwd 100 bck x 5
Step up ( high to loader tire) BWx20x2
Goblet squat 60 pound rock x10x3
RH BWx20x2
Purple band push downs x15x4
Left arm
stand OHP 25 pound rock x15 30x15,10,10
SDBC 30x10x4
Added BW GM with broomstick locked into low bar back squat position. Really stretches both shoulders nicely.
Tons of internal rotation with broomsticks as well left side is great right it is a struggle.
Lovin the outdoor WO,all my big rocks are getting lonesome may have to have some of the boys over to excersize them for me.