My return from left shoulder surgery

Shoulder surgery on 5/7/2018
Repaired partial complete tear of supraspinatus tendon, decompress subacromial bursa, and repair "frayed" biceps tendon. Recovery went really well! I started back in the gym maybe at month 3, just doing super light cables and such. Sometime in month 4 I started lifting-lifting, although I was still really weak.

For bench, I started back on Sunday, September 16, 2018. I did the following:
2x5@45
5x5@65, 85, 105, 125, 145
3@165
3x3@185 (5 on last set)

The next bench workout, I did 3x5@185. From then, I benched once or twice a week, adding 10 lbs a workout (5 after the 225 workout), until I did 3x5@230 (5,5,4) two workouts in a row the week of October 7.

I also did a lot of cables - row variations, etc. and whatever weird crap Marissa came up with. Split squats with the front foot elevated (sand/steelbell), reverse hypers, and trap bar farmer's walks at home and leg press at Sequoia started getting my lower body back. I still can't back squat because the bar on my shoulders suuuuucks. I did other miscellaneous stuff as I felt I could. I started DLing a couple weeks ago with 3x3@315,315,335. OHP still sucks, so I'm doing KB presses every day for a month.

Back to bench, Christine suggested I reduce reps rather than just keep trying for that 15th rep with 230. This past Monday (Oct 15),  I went to 3x3@235, 245, 255 and Thursday (Oct 18) I did the following:

Bench 3x3@255,265,275(2)
Pull-ups (NG) 1x2, started pulsing, and my neck dealie told me to GFM - my whole arm started burning! I figured discretion is the better part of valor, so I called it there.
Did 3x20@135 trap bar rows on Friday. I don't think I did anything on Sat (other than the KB presses)



Xtine started back up too about two weeks ago. Loving leg press, and Thursday she:
Squatted 3x5@135,145,155(last two were high)
DL 185x3, something, something, 225x1!
Haven't lost that much!

Sam - Week of 3/18

I figure I can DL ok with the tendon issue. As long as the cervical stenosis doesn't complain, I'll try to start getting more serious. Plus, Emily tells me Mike just missed 495, so I don't want that gap to increase between us...). I'll start with rack pulls because... well... I made some pulling blocks and wanna try them. That's actually the whole rationale for Sunday.

Sunday
Rack pulls - two inches below knee?  3@315, 1@395, 1@485
I'm surprised how easily 485 went considering no straps. I attribute it to volume on SLDL as my grip usually goes out on those first. Hopefully, this will keep up.

Monday
Plate-loaded incline press          10x10 7 sets 45&25, 3 sets 45&10
Push-down leg raises                 3x20

45 min elliptical

I fucking hate cardio, but find I can do it with TV. I did a bunch last week and found I was looking forward to it as I could catch up on my stories. I did "Colony" on Netflix but finished that. I did an ep of "Altered Carbon" on Netflix but Christine suggested I do "A Handmaid's Tale" on Hulu as I've already seen "Altered Carbon." (if you haven't, you should. Best cyberpunk on film, and I'm a big fan of the genre).

Mike- 5 weeks out

For whatever reason the past two weeks just flew by with note much notable other than a couple failed reps on squats and deadlifts after getting a little to far ahead of myself...
Monday

Squat
Top set 435x3 in wraps
deadlifts last successful single was 445x1, then felt really good and of course, let my ego get the best of me. will be rep work for the next couple workouts
315 3x5

Tuesday
Bench
275,280, 285, 290x1
bench from pins(just barely above t shirt
2x5 @ 235
Really bad elbow tendinitis today(mucho capsicum cream on the elbows/forearms to get through)
dumbell rows
105x10, 115x8, 125x8
db shoulder press
55lbsx10, 65lbsx10
lat pulldowns pasued at bottom
2x12
bicep curls

Thursday

Squats

335 3x5, 365x5 wraps

Deadlifts 

335 3x5

Friday- The forearm pain is real this week..... Had elbow sleeves on, rolled just to cover forearms and not the elbow joint

Bench

245x3, 255x3, 265x4 (pr)

spoto press 

225 2x5

Sam - week of 3/4 and 3/11

Friday 3/9
Plate loaded incline        10x10@plate and 25  8 on 9th set, 6 on 10th
                       better than last week! I should probably stop this considering i have a freaking tear in my left proximal biceps tendon! I see the sawbones on 3/23

Saturday 3/10
Squat                             10x10@205

Sunday 3/11 (wooo! 311 day!)
OHP                               10x10@105 (ow - stupid shoulders and neck)
BB Row                         10x10@125

Monday 3/12
SLDL                          10x10@205 (got 7 sets, then lower back started spasming so I called it. Good news though - it wasn't the grip!)

Then Xtine went to the hospital (great excuse to skip cardio!)

Thursday 3/14
Plate loaded incline      10x10@plate and quarter  (got 8 full sets, then dropped to plate for last two)
Push-down leg raises    3x20 (owwww!)

Friday 3/15
Leg press (rack was taken)   10x10 plates/side: 4,3,3,3,3,4,4,5,5,5
Woodchoppers                      2x10@something

Sam - Last week and week of 3/4

Had a vasectomy, so have to take it slow.
Ron convinced me to do 10x10 for a month. It is kinda awesome and kinda sucky!
Trying to keep 3 min intervals. More like 5-7 on some of these as the sets go up.

Thursday
Plate loaded incline chest press 10x10 6 sets @plate & 25, one at plate & 10, one at plate, then last two sets were just pushups

Friday
Squat          10x10@185

Saturday   
BNP           10x10@95
Row           10x10@115

Sunday
Deficit SLDL from block   10x10@185

Monday
DB Curl     10x10@25       

Mike- 7 weeks out

So had some stuff come up and missed recording stuff for 3 weeks basically weeks. Lost track of everything so the Gist of it is
 squat 475x1 w/ wraps
Deadlift- broke 475 off the ground twice(once barely, second time to knees but couldn't keep lower back from rounding so dropped it(not literally)deadlifting heavy infuriates me...
Bench- 270,275,280,285 all x1

Sam - Week of Feb 11

Saturday (the 10th)
Squat 1x5@335
Steelbell clean & squat, clubbell stuff

Was alone, so I'm not sure - first two reps were likely borderline, last three were definitely good. I am really liking the narrow stance - I feel way stronger and more stable in the hole. I think it's an issue in my "normal stance" with the bar moving behind mid-foot. With the narrow stance, I feel like everything is chained up rock solid under the bar. Also, it isn't painful for my outer quads. That's weird as this squat uses a lot of quad. We'll have to see how this goes.

I left off bench as I wanna see what the shoulder MRI says. I can bench, it just feels like the left biceps tendon is about to tear during Every. Single. Rep. That shit hurts! The right one is off and on too - to the point both of them are affecting by ability to get the bar in position for squat. I'll stick with... ugh.... machine chest presses for now as I don't want to turn into a chicken-chested weenie.

Sunday
Reverse Hyper    3x10@240
Above knee rack pulls w/ straps 10@315,10@385, 10@435, 3@485
Double overhand holds                315 for a moment, then 3x10sec@275

Went above the knee as I just wanted to load the upper body a bit and I didn't want to screw up volume squat day on Monday. As I'm writing this (Monday 11am), my low back is a little tight, but more in that "I'm strong!" way, rather than anything negative. :)


Monday
Squat 5x5@295

Hahaha, Matthew and I finished squat and were all "Fuck it, we're done." I literally had a stitch in my side like a fat guy chasing kids that tipped over his garbage cans.
That said, I'm going to 315 for next volume day. Maybe a little more rest in between, I feel pressured by Matthew and/or Emily to hurry up. (Sadly, Emily was absent for this wo due to illness).



Wednesday
DL 1x5@395(4)
Machine chest press 8@150, 5@170, 5@190, 5@210, 8@130
Machine flyes           2x10@something
DB curl                     Ran the rack 40, 35, 30, 25 with sets of 5
Just negative leg ext 2x10 150, 130
Calf raise                  2x10  Slow negative

Stupid tiny, weak hands can't hold onto a barbell for anything! 4th rep on DL started sliding. I got the rep, but that was that.
Machine chest press makes me feel like an old lady, but at least it doesn't hurt ye olde biceps tendon
Introduced MAS and ESP to just negatives today! I had planned on doing leg ext and leg curl but after leg ext was all "Nope, nope, nope-ty-nope-nope."
I think they'll eventually become institutionalized to their awfulness and like them.


Friday
Squat                     1x5@345
OHP                       1x5@175(2)
Negative leg curl   3x10@130, 150, 170

First two were shallow on squat, last three were ok.
Left biceps tendon hurt too bad on OHP.
Surprisingly little soreness after Weds or Fri negatives. WTF? I remember these crippling us.

Sam - week of Jan 29

Texas Method week 1

Monday
Bench 5x5@205
Squat  5x5@275


Weds
DL             1x5@435(started going up crooked, reset and only got 0.5), drop to 1x5@405(3!)
KB press   5x5@62
Balance board planks 1x2min (1 min hand, 1 min forearm)

Friday
Bench 1x5@225
Squat 1x5@315
Power curl 2x5@135

Mike- 11 Weeks out

Monday
Squats
405x1 raw- boommmmmmm- felt good even with feeling like i went slow into the hole
435x1 w/wraps - KaaaBoommm - rounded over going into the hole, felt like i could have had 445-455 with better form.
Forearms though... could barely put my wrist wraps on after wrapping my knees, gonna have to practice this a lot to get used to that and also the timing too so I can get wrapped early enough before my attempts but not so early I lose the feeling in my feet
305 2x5 backdown
deadlifts - garbage. Tried working up to a heavier double for the first 4 weeks... nope, so gonna play with a little volume for the next couple sessions
Was pumped after squats thinking full steam ahead!
425x did not budge
Okay... maybe not that much progress, slow your roll Michael....
365 3x5- held at the top for 3-5 seconds at end of each set
ab wheel 3x8
Banded "good girls" not sure if its abduction or adduction.. whatever
2x15

Tuesday
So Freaking sore...... Haven't gone over 405 in a long time ( maybe one rep in November) other than since last summer
Bench - the first two sets smoked my chest and tris
205x10
220x8
235x6
Dumbell row
10, 8, 6
Seated DB Shoulder Press
45x12, 50x12, 55x10, 60x8
Lat Pulldown
2x12, 1x10, 1x8
chest supported rear delt raises
1x20, 3x15
plate hammer curls
25's x 12, 35's x 8, 25's x 12

Wednesday- structuring my lower body similiar-ishh to the texas method right now (but front squats on the light day)



Thursday- low energy day....
Bench
205x10
220x8
235x5, 1x1
Pulldowns
4x10 pause at bottom
Seated DB shoulder press
45 x 12, 50 x 12, 55 x 10, 55 x 10
chest supported rear delt raises
1x20, 3x15
barbell curls
1x16, 1x10 , 1x12

Friday
Squats 1x5 @ 335
Deadlifts
2x5 @ 335, 1x5 315

Saturday
Bench x max reps
225x9 - all paused
chest supported DB rows
4x12
Seated military press
90 2x12, 100x10, 110x8
chin ups
4x8
chest supported rear delt raises
1x20, 3x15
DB curls
1x15, 2x12

Mike - 12 Weeks out - week of Jan 22- 27

Monday 1/22
Squats- little sore in the groin today, but played it safe
375x1
285 3x5

Deadlifts
405x1
455xfail- grrrr
405x2- looked like I could have done 5... hate deadlifts
paused deadlifts (inch off the floor approx)
315 2x3, 1x5

Potato cam.... close enough for today

Tuesday
Bench
195x10, 215x8, 220x6
Dumbell row
105 2x10, 115x8, 115x6
Shoulder press DB
40 2x12, 45x10, 50x8
Lat pulldown
2x12, 1x10, 1x8

Wednesday- light squats

Thursday
Bench
195x10, 215x8, 220x6
Chest support db row
2x10, 1x8, 1x6
Shoulder press DB
45 2x12, 50x10, 55x8
Lat pulldown
2x12, 1x10, 1x8

Friday
Squats
315x5
RDL
275x5

Saturday
Bench 230 x max reps= 8
Chest supported row
2x12, 1x8, 1x6
Military press
75 2x12, 85x10, 95x8
Rolling tricep extensions
25lb dumbells 3x12
Preacher curls
3x12

Mike -1/15 & 1/16

Only two days worth tracking this week. Half a mini deload the rest of the week before next week.
Week 1 of upper body training, attempting to prepare for
Battel of the Great Lakes 4/14/2018

Also... going to start to upload videos I think of main heavy work to keep myself accountable for form

1/15
Squat
355x1- sucked but got it
355x1- walmart knee wraps
275 3x5

Deadlift
425x1 - felt awesome to finally head back over 4 plates with decent form
Paused inch off the floor DL
275 3x3


1/16
Bench
290xfailed - crushed 265, and just misgrooved 290, felt light in my hands and explosive off my chest though....
Military press
85 3x12
pulldowns
4x12
Curls & band pullaparts

Sam - week of 1/14

Sunday
Legs I guess?
Squat                    3x10@225

Tuesday
Chest and tris
Bench                      3x10@185 (10,8,7!)
Incline DB               2x12@50
Rolling tris              2x12@35
Tri pushdown          2x10@70
Pulldown crunches  2x15@160

I've certainly sound my problem rep range: 8-12. Ironically, this is probably the range most of the country uses - yet I'm really terrible at it.

Wednesday
Shoulders, back, and bis
Pulldowns               3x12@140
DB OHP                 3x12@50
Machine row          2x10@130
DB curl                   2x8 40, 35
1-arm Lateral raise 2x10@25
Hammer curl          2x10@45 or 40

Saturday
Legs
Steelbell squat        5x10@100
Rack pull                5@315, 5@385, 5@435

Steelbell squat was pickup to a bearhug and then 10 squats, not the pick up each time. With or without the pick up, these are one of my favorite exercises. Strangely enough, I think I started figuring out where my groove went wrong on regular squat. These may be a daily ecercise for a while

Rack pulls were just below the knee. I forgot how much I like these. Straps on the last two sets. I didn't think I went that heavy but I am pleasantly sore today (Sunday). I may keep these for a few weeks. Maybe end on a higher-rep set without straps for grip.

Mike - 1/12

Monday
squats
315x1, 275 3x5
Deadlifts
- up to 365

Tuesday
Bench
245 3x3
Feet up close grip bench
work up to 185x1 with red mini bands (approx 265-275 at top)
Incline
- 115 2x8

Thursday
Squats
335x1
Pin Squats
225 2x6
deadlifts
315 5x3

Friday
Bench - 220 3x5

Sam - week of 1/7

Did KB, sandbell stuff over break.

Starting a bro bodypart split while my recently injected biceps tendon/subacromial bursa heal up

Tuesday
Chest and tris
Bench                        3x10@185 (10, 8, 6)
Incline DB                 2x12@55
Rolling tricep ext       2x12@30
Tricep pushdowns      2x8 70,60
Pulldown crunches!   2x15 120, 140

Man, my upper body does NOT store a lot of glycogen! First set on bench was basically an easy warmup. Then I couldn't finish the 2nd or 3rd.

Wednesday
Shoulders, back, and bis
Lat Pulldown            3x10 160, 160(8), 140
DB OHP                   3x12@45
Machine row            2x12@180
DB curl                    2x12@35
1 arm Lateral raise   2x12@25
Hammer curl            2x20@40

Shoulders felt fine!

Then I got sick the rest of the week!

Mike- week of 1/6

Finally back, I guess. Still trying to work through groin and back issues that I’ve accumulated over the fall

Monday
Squat - 225 2x5
Deadlift- up to 365x2

Tuesday
Bench - 215 3x5
Close grip with red mini bands (feet up)
135x5, 145x5
Incline - 175 2x5

Thursday
Box squat- up to 405
Squat - 225x5, 265x3, 275x3, 295x1
Pause squat - 185x5, 135x5
Squat is still a long road to 100%

Friday
Bench 275  4x1
Shoulder press- 105 2x10
Dumbell row
105x10, 135 2x6, 105x12