[quote]mjnewland wrote:
welcome back. since you’re an old-timer, I can’t threaten to kill and eat you for not adopting our 5/3/1 religion.
However.
I do recommend it very highly. Its great to see you back. Try to not to focus too much on the strength you have lost. It has been my experience after many layoffs myself, that it is only a matter of time before your lifts come back. Also, if you haven’t already, check the sticky mobility thread for all kinds of great shoulder rehab/prehab.
do you still have time to play Judo?
Also, I know its not the same, but one of Dave Tate’s kids is autistic, and the doc recommended taking him to they gym and let him push on stuff, nothing too structured. I wonder pushing some stuff around like that might help your little girl? just thinking out loud…
great to see and hear you again
old lardass[/quote]
ol, I’ve been seriously thinking of adopting the 5-3-1 religion. Is there a good book?
Alas, until I get the shoulder completely rehabbed and we get two more people hired at work …
Appreciate the thoughts. Our rec center actually has a line of machines focused on kids from 10 to 16 or so (and for very small adults, which we have a number of in the city). I’ve been trying interest her, though she loves to swim.
There is alot to like about 5-3-1. It is a pretty flexable program. I gives you the % weights you should do on your big lifts, then you can just do what you want for assistance (with some guidance and suggestions). You will make great gains early, then, like any program, it takes a little tweaking.
Had a friend who was supposed to stay with us while working at the Masters cancel due to a touch of the flu.
They discovered mets cancer in him last week. He was scheduled for M. D. Anderson’s cancer center Monday. They held his memorial service this morning. I drove up to Wichita Falls after dropping my daughter off at the airport to fly back to college.
Made my lifts this afternoon, though spent about five hours driving. Then we had a barbecue for a church group at our house. Grilled Italian Sausage, hot dogs and hamburgers. John Tison was a good man.
Lifts went well, better than I expected. But I will be looking into the system.
Well, off to bed. I’ll get four miles in tomorrow morning (walking with my wife). Just too tired to walk tonight. The little one will need tucked in, especially as she has been sleeping with her older sister every night for the last two and a half weeks.
Still lifting, survived some vacation and business travel. I need to post my lifts, will try to find time tomorrow, but I’ve made some steady progress.
Leg press from 355/9 to 370/9
Adductor 155/14 to 165/14 (machine max)
Abductor 155/10 to 165/11 (machine max
Cable Fly to 52.5/12
Row 175/8 to 190/8
Pull Down 150/8 to 16/8
Rope Curl 150/8 to 157.5/8
Rotary (the rotator cuff rehab motions) x4way 35/12 on the cable machine to 47.5/12
Face Pull to 160/12
Rotary Torso 115/8 to 125/10
Back machine 195/12 to 210/12
Hitting the leg press, it is kind of a seated hack squat I’ve been told, at 380lb, it was something to stand up afterward. Other than being a little shaky, there is this unloading feeling that is surreal. Can’t wait to break 400lb.
Realized I have 4 pulling exercises and no push. None. Part of that is no seated dip machine, part the rotator cuff is taking longer to calm down than I’d like.
So, I used the kids machine to warm up they have a (kids/youth/young adult) seated dip machine, fine to throw off some reps for a warm up), came back and did some dips, then did a cool down with the kid’s dip machine (even at max weights it isn’t enough for real lifting). I’m doing various push-ups during the week days, trying to get at least three sets in a day. So I’m getting some push into my work-outs. But adding the dips, I think that is what I was missing.
My buns will be sore tomorrow from the seated press, but it was a great workout today, progress across the board. Think I might drop the row machine to get down to three pulls. That should be just right for Saturday morning.
[quote]kpsnap wrote:
What’s wrong with regular dips or assisted dips?[/quote]
I make really smoothly measured progress. When I can do that, I really make progress. My bodyweight is not as controlled. Right now I’m doing some dip machine and some regular dips, but …
I respond really well to a specific regimen/approach. Guess I need to get back to losing weight, and weigh myself before every dip session and just adjust my weight to be exact. Though I really like the angle I get with the dip machine.
Leg Press 375/9 … 390/9 +15 lb
Adductor 165/16 … 165/18 (maxed out, just adding reps now)
Abductor 165/13 … 165/13 (press pretty much wipes that part of my legs out)
(back when I was focusing on Abductor work with the much heavier machines at the other place, I couldn’t do presses at all afterwards).
Dip machine …new … 12 at max weight for warm-up
Dips … 9 at body weight
Dip machine … 12 at max weight for cool-down (it is a defective machine, no where near enough weight on the stacks, but then a good weight for me on a dip machine is around 240 or so, the max on a solid machine plus some plates)
Pull down 170/8 … 185/9 +15 lb
Rope curl 160/8 … 167.5 +7.5 lb (cable machine with rope attachment for grip for curls).
Rotary x 4 50/12 … 57.5/12 (these are the two rotating rotator cuff rehab exercises, done both sides).
Face Pull 165/12 … 192.5/12 (cable weights max out at 200, I need to decide what to do when I hit that limit, pops out the knots in my shoulders nicely at this weight though).
Rotary Torso 130/10 … 145/10 +15 lb
Back 220/12 … 230/12
Then I do sets of push-ups a few times a week. MWTh
Pull-ups on Tuesdays.
Thinking of what else to do for shoulder rehab, might do some kata every morning. Still not sure. Pain is decreasing, but not going away fast enough to make me happy. Might catch an ortho for some cortosone shots.
Dropped the standard row, realized I was doing a lot of pulling and no pushing. Also dropped the one armed cable fly. Too much pain.
But the leg press I’m up from 355 on 8/23 to 390 on 10/16, that makes me happy. The cable curl I’m up from 145 for 8 reps to 167.5 for 9. Huh, just realized where I was compared to my benchmark PR which was 165. Facepull benchmark PR was 185. Darn, that makes me at two PRs and not realizing it.
Maybe do some skidmark wheel o’dooms during the week as well.
Still puttering around with it. Feeling a lot better for the recapping. Glad I had to think and respond to the posts and comments.
Also, my kid with Tourettes is doing better. For a while it was three hours of help needed every night to finish her homework (she can get an hour of homework done in less than fifteen minutes, the rest of it was needing help staying on track). Related issues are why I gave up on the karate return (though, darn, it did feel good to come back after twenty-five years or so of not competing and win three tournaments at my level).
Love that kid, just can take some time. New medications working better. Glad of insurance. The insurance price for the meds is over 24k a year. I’d hate to be buying them myself even with the discount they are getting.
