Rebuilding Al38

Bigger Stronger Leaner Over 35 Lifter
1

Sorry Guys - this is a vanity project.

After a decent winter in the weight room, I got tumbled in a car accident, then got pneumonia and most recently the flu. Overall I’m fine but I’ve lost a lot of weight, a great deal of vitality, and the accident exposed every little ache and pain I’ve ever had.

Right now I’ve got achy shoulders, a tricky back, and a bum hip. The goal is to get back on track. The plan is to be active every day for a least an hour, regain range of motion, and work on hip and shoulder stability. Maybe then we’ll talk hypertrophy and/or strength.

The good news is that with all the time on my hand, I’ve started cooking more and my diet is pretty good. After a week of light stretching and foam rolling left me shaky, I’m starting to get some spark back.

This is what I did today:

Foam rolling (10 min)

Hip/Back warm up: (Hip extensions, side lying clams, dead bug basic, rollers to v-sits, fire hydrants circles, mountain climbers, and band walks) - thank you Mr. Defranco and Robertson

BB Warm-Up: 2x8 w/ BB(Front Squat, reverse lunge each leg, side lunge, good morning, DL, Row, and overhead shrug)

Shoulder work:
Side lying hyper extensions 3x12 @7.5 Super strict form
Side Lying Ts 3x12 @ 5 - super strict form
Supine Y’s (thumbs up) @ 5

Hip/Leg
Side Lying hip extensions - bent leg 3x12
A1:Lateral Step Ups 3x12 w/ 30
A2: Single leg RDL 3x12 w/30
Knee raises on cable macine - 3x12 on #9

Core
Front/Side Bridges w/ 30 sec holds

I plan on doing something like this every day. Because of the (light) weight, it’s not much more than an active warm-up.

I also did:
3x12 BW Chins
3x12 DB Deads w/ 50 - strict form
3x12 seated Cable Rows @120
3x12 1 arm lat pull down

It just felt good to get some blood moving into my back . . .

2

All types of projects on this board…

Welcome and have at it!

3

Looks like you’ve got a plan. Good luck!

Got any goals other than regaining your vanity.

4

Heh - do you know how vain I am?

Seriously, I’m going to take the next couple months trying to get comfortable walking around - addressing all my accumulated aches and pains. If its still warm out when I’m done, I may do some adventure racing at the end of the summer or do some heavy lifting in the fall.

Right now, it’s about recovering ROM, tightening up my shoulder and hips, and getting core strength back to a point where my low back isn’t compromised. Based on past experience, I’ll need 5-6 weeks to see how my body’s responding.

If anybody has any suggestions, feel free to chime in.

5

Echoing Sol, welcome to the board. It’s a good group in here, and you should feel right at home.

6

Thanks for the thoughts guys. Feel free to kick me in the ass if I start slacking.

Sun - Foam Roll, Ground Warm up, BB Warm Up, Yoga.

Mon - Foam Roll, Ground Warm Up, BB Warm Up, Movement Drills, 20 Min Bag Work*

*Not good for the shoulder

Tues - Foam Roll, Ground Warm Up, BB Warm Up

7x10 ATG Back Squats: 95, 115, 135, 155, 185 …

Sidelying External Rotations: 3x15 @7.5
Sidelying Ts Strict Form: 3x15@7.5
Side Lying Hip Externsions, leg straight on negative: 3x15

A1: Lateral Step Ups 3x10@40
A2: 1leg RDL 3x10 w/ 40

Knee Raises Cable Machine - 3x12@#9

Resisted Stretching - Chest/shoulder on surgical tubing.

Static holds on hanging leg raise and push updown position.

Core work: bridge to push up plus 3x30 sec holds.

Stretch and done.

7

Welcome.

The following is none of our/ my business, but it may assist with assessing/ making suggestions/ giving advice in the future…

What were the extent of your injuries and has the doctor(s) placed any restrictions/ suggestions on your physical limitations?

How long/ what type of training did you do before the car accident?

8

Bunny -

Thanks for the questions. The answers are:

Injuries - at points I’ve seen Drs for hip back and shoulder. The worst was the back with a 11mm herniation at L4/5 but that was years ago. Now everything just aches from disuse and loss of muscle mass. Chiro says my SI joint needs some work. The PT laughs and shakes his head at my left shoulder but I’ve got full range of motion and have the go ahead for more. Back is fine as long as I stay away from BB DLs and rotational core work. Other than that no real restrictions.

Training - For the last few years I lifted 3-4 days a week in the winter (4ish months). I always used it as a way to support warm weather surfing/running/triathlon habit. Usually meant trying to get comfortably strong and some hypertrophy (as a way to absorb some of the pounding I take running).

9

Have you concidered Yoga to aid in recovery of your ROM. I know of several who have benifited from practising Yoga.

It looks to me like you have a great routine for your rehab. Flexibility is like everything else. It takes forever to get it, but once you have it it’s your forever! Good luck.

10

Stream - It’s a good suggestion.

I did organized yoga consistently for a couple years. It was great. I learned a lot but I also got to the point of diminishing returns. And some of the position weren’t good for my back.

I still do it, in modified form, for pieces of my stretching. Right now, the pieces that hurt are either weak, or weak in the antagonist so the “strength” training is the way to go.

11

[quote]al38 wrote:
Bunny -

Thanks for the questions. The answers are:

Injuries - at points I’ve seen Drs for hip back and shoulder. The worst was the back with a 11mm herniation at L4/5 but that was years ago. Now everything just aches from disuse and loss of muscle mass. Chiro says my SI joint needs some work. The PT laughs and shakes his head at my left shoulder but I’ve got full range of motion and have the go ahead for more. Back is fine as long as I stay away from BB DLs and rotational core work. Other than that no real restrictions.

Training - For the last few years I lifted 3-4 days a week in the winter (4ish months). I always used it as a way to support warm weather surfing/running/triathlon habit. Usually meant trying to get comfortably strong and some hypertrophy (as a way to absorb some of the pounding I take running).

[/quote]
Well, it is good ytou have been given the go ahead for more work. Shoulders are tricky, and take time, I had major surgery on mine 3 1/2 years ago… and have made significant progress.

What about squatting? If deadlifts for you are a no-no, do squats bother you?
And your goals… are they the same? To get yourself ready for surfing/ running/ and triathalons?

12

If squats are a no-go, how about hip squats? You’d need special equipment, but I think what bunny and others are pointing out (and which you probably already know) is that there is more than one way to skin a cat.

13

Thanks Guys -

Heavy triples are probably out but squats are generally OK. Which means if I’m careful about form they don’t aggravate my back . . .much. DLs are another story.

And my goals are just to get comfortable in my own body again. Triathlons are probably out this season but I hope I can get some surfing in.

14

Wed 3/15

  • Foam Roll, Ground Warm Up, BB Warm UP
    *Black Burns 3x15 @ 5
    *Sidelying Clams 3x15
    *Band walks alternating toes and heels 3x2min

4x10 BW Chins
4x10 Pull Through @ 100
4x10 Single Leg Curls @50
4x10 BB Rows
4x10 DB Shrugs @ 60

3x30 sec Side Bridge each side
Palloff Press with hold

Thursday 3/16 - off

15

Fri 3/17

*Foam Roll, Ground Warm UP, BB Warm Up

Sidelying External Rotations: 3x15 @7.5
Sidelying Ts Strict Form: 3x15@7.5
Side Lying Hip Externsions, leg straight on negative: 3x15

A1: Lateral Step Ups 3x10@40
A2: 1leg RDL 3x10 w/ 40

Knee Raises Cable Machine - 3x12@#9

Resisted Stretching - Chest/shoulder on surgical tubing.

16

Sat 3/18

*Foam Roll, Ground Warm UP, BB Warm Up

4x10 Front Squats at 135

Sidelying External Rotations: 3x15 @7.5
Sidelying Ts Strict Form: 3x15@7.5
Side Lying Hip Externsions, leg straight on negative: 3x15

Isometric Holds - hanging leg raise,
Core - Pallof Press 3x10 w/ 5 sec holds

Sun 3/19
Foam Roll, Ground Warm UP, BB Warm Up

Sidelying External Rotations: 2x15 @5
Sidelying Ts Strict Form: 2x15@5
Lat raise to shrug 2x10 @15

4x10 BW Pull Ups
4x10 Cross Cable Rows
4x10 Chest Supported Rows @ 115
4x10 Lat Pull Down @ 150

17

*Foam Roll, Ground Warm UP, BB Warm Up

Sidelying External Rotations: 3x15 @7.5
Sidelying Ts Strict Form: 3x15@7.5
Side Lying Hip Externsions, leg straight on negative: 3x15

A1: Lateral Step Ups 3x10@40
A2: 1leg RDL 3x10 w/ 40

3x60 sec Bridge w/ 30s rest

30 min stretch

18

1 week in -

  • Still feeling shaky w/ heavier weight. Light repping feels good though.

  • Best thing I did this week was buy a pair of Vibram KSOs. These things come in exactly as advertised and I’ve already noticed my stride evening out.

  • Gained a bunch of weight back this week. Nice to be in the plus column for a change but it means I need to get my food sorted.

  • I’m dickin’ around too much in the gym. Should be a bit more focused next week.

19

Got home from work and sat down to change my shoes . . . woke up two hours later . . . with a blanket fold on my face . . .

Going to eat and call it a day.

20

[quote]al38 wrote:
Got home from work and sat down to change my shoes . . . woke up two hours later . . . with a blanket fold on my face . . .

Going to eat and call it a day.[/quote]

Bless your heart, sleep is an important part of training.