1/5

another spin class...intervals & hills. Better

1/6

Went to CF gym, tried some kb work after being given OK from ortho for activity not involving my left shoulder.

kb push press
1x5x1 pd
1x5x1.5 pd
2x5x2 pd

10-9-8-7-6-5-4-3-2-1

1 handed 1.5pd kb swing (russian)
situps

Didn't time (maybe 5 minutes), wasn't in a big hurry and really wanted to see if my left shoulder had any problems with this. zippo issues. I also can't count anymore.....think I did round 8 & 5 twice.

Can't describe how good it felt on last set of 2pd kb push press to move some heavy(ish) weight.

Will be doing more kb movements in the upcoming weeks. Even trying some cleans....managed to not shatter my humerus yesterday.

1/8

Some lacrosse ball work on the shoulder/chest in front, also by the scapula. PVC pipe rolled.

25 GHD situps, 30 airsquats.

KB clean & push press (Rt only): 1x5x24#, 1x5x44#, 5x5x2pd

I'm now wishing for heavier kb's. While it's not easy I'd like to see how 88# would feel. My clean technique dicey, a little too much banging on the forearm. Tried strict pressing on 1st rep on last set....nope.

1/22

Had 4 PT so far, ROM is where it should be at 5 week mark. External rotation drills hurt like a mother @ first.

Been doing quite a bit of kb work with my right arm, incl:

kb snatch (1.5pd), think I figured how to do w/out crushing bone
kb jerks/push presses
CFFB workout (5 rounds, 1:00 to complete 30 swings (rx'd 2pd, I used 1.5pd and russian swings) then 1:00 rest). Grips was interesting last few reps of rds 4 & 5.

Still doing some spin class 1-2x/week. Also did boxjumps for 1st time yesterday...felt really good.

Been hunting for 2.5pd or greater kb's. Tried Craigslist & Play it Again Sports to see if anything local (no go). Haven't tried ordering yet.

Asked my PT on Thur if golf by end of May (5 months post op) likely, he thought so. Need to think about golf after -6 F yesterday.

2/9

PT and recovery still going well. ROM improving and at schedule. Working on some basic strengthening.

Still doing a variety of 1 handed workouts, plus trying jumpropes and shoulder responding well.

Was able to press 71# kb 3x3 with right. Getting much better at swings also, still looking forward to doing some double kb work when healthy. I can tell posterior chain will really see a benefit.

Using lacrosse balls and some foam rolling. Haven't really been doing as much mobility....hard with only 1 good arm. Will try some more this weekend, especially lower body now that arm is improving and can balance myself better.

3/3

Tomorrow is 12 week post op. ROM coming back slowly IMO (external rotation at 55-60 degrees...health shoulder 90). Ortho felt otherwise last week. He knows my goals are to get back to fully functional & training and still says that me having no pain, sleeping well, strength coming back and ROM improving slowly is good. Timetable was 4-6 months and he feels I'm more on the 4 month path.

Adding more activities. My right knee still kind of sucks...haven't seen Graston or ART therapist yet to see if that helps my knee from tracking too far outside on running, squats, jumping (aka...most athletic movements). Started really flaring up last spring and I've done limited running since. Almost feels weird to run.

What I have started:
boxjumps (up to 30" in a workout)
2 handed kb swings (russian, 71# for 150 reps in a workout...only problems were soft hands tears/blisters, product of Office job + limited workouts)
2 handed DL (up to 350# for single this week, max from late fall 430#).

I figured DL wouldn't dip too much w/ kb work (and it's really only been 3 months). Limiting factor on single this week was shoulder strength. Obv doing rehab work + adding db rows for mid/upper back. TGUs as soon as I can get ROM.

Pretty happy with current status. I know when coming back any days of "run 2 miles, 4,782 airsquats, 789 straight kipping pullups, run 2 miles" are likely done (for numbers of reasons...mostly it's dumb & I don't want to get hurt).

May also be an opportunity to get involved with gym ownership. CF-style setup offering group classes to adults. In this market think it could be done reasonably and would have a partner or 2 so it would be part-time. I really do enjoy training and learning more & more is a passion of mine. I would also NOT be looking to go out and fill my bio with CF weekend Certs. I will seek out training on Oly from good coaches in the area with USAW background and years of experience. There are also some kb based gyms in the area I would like to learn from. Plus barbell resources out there.

3/14

ROM on left shoulder still improving, external 70 degrees last week just shy of 13 weeks post op. Conistency (2-3x/day) working on ROM has helped.

Still doing kb swings, jumpropes with no issues. Intro'd rowing back and again no problems. Still can't extend arm up. Hoping for near full ROM at 4 month mark.

CF workout Christine over weekend (3 rds: 500m row, 12 bw DL, 21 24" boxjumps) was awful (15:00), like 4:00> than best time. DL felt heavy even in 1st round.

Have been focusing more on stretching/mobility and it feels good. This weekend will set myself back with trip to VEGAS. March Madness trip #16 or 17 straight. And it keeps getting better/more fun. Wed thru Sun, watching at LV Hilton with 1-2 trips to poker room (1-2, 2-5NL) as I can.

3/26

Shoulder continues to improve. External ROM up to 78 degrees (despite less than stellar rehab for 5 days in Vegas last weekend). Starting to incorporate pushup and light bench along with rows for strength. Also hanging from pullup bar (with feet on a box to support) and releasing good hand and rotating for a good stretch/rehab.

Did CFFB workout from earlier this week.

6 rounds, 1:00 to get 15 32kg kb swings (russian), 1:00 max meters on rower.

Goal was 1500m, hit 1555m. Lung burner.

Really trying to work on mobility, today did: couch stretch, another hip stretch, hamstrings.

5/26

Update...continuing to rehab shoulder. Ortho today measure flexion of 145 degrees raising on my own (that's arm straight up in front of me). Normal they said is 165. It was 120 6 weeks ago. They were happy. External rotation is better too. I continue to 1-2 times per day work both ranges with a stick/pvc. Appears to be working. I miss going overhead.

Some things I'm doing:
DL 408# for a single this week
Chins (obviously not perfect extension at the bottom)
Weighted chin (up to 80# for single)
Squatted (hi bar), 275# for a single this week. Upper back felt weak but good to have a bar on my back and be able to grab with 2 hands solidly
Powercleans, worked to 1x3x182 a couple weeks back. Also did HPC ladder w/ 95# up to 20 minutes. Had a few more minutes in me.
Played a couple rounds of golf last weekend...swing was pretty ugly (I'm a bogey golfer normally). Wasn't thinking about shoulder by the end of the weekend.
No pain....like ever. Just stiffness.
Double unders...much better with a little practice.
Pushups and bench press are horrible. Up to 155# for a single on BP. Pushups are chore but have good shoulder position and again, no pain.

Can't complain, may start posting daily workouts as I continue to progress to doing more stuff. Have been working hip mobility a lot (trying to fight a bad knee) and have seen progress.

Headed to CF Games Regionals in Chicago tomorrow @ Navy Pier. Stopping at lululemon (wife)....I know some of you would rather die than hit lulu for some $100+ yoga pants, followed by watching people workout. At least there's a thruster ladder that I'm interested in seeing. Then off to family in the burbs for cookout on Saturday. I've never been to Navy Pier, just no reason in the past.

Going to

6/4

Going to get shirt, I mobility work. Did about 30-40 minutes today before workout. Feel so much better and really no discomfort anywhere heading into the workout.

Did some PC skill work before CF Metcon "The Chief".
45x5
2x3x95
1x3x145
1x195

Wish I had more time, 195 felt pretty easy and form was pretty good, especially on the catch.

The Chief
5 rounds
3:00 as many rounds (only full rounds count)
3 PC (135, used 137)
6 pushups
9 airsquats
1:00 rest between rounds

19 complete rounds...hoping for 20 going in and crapped out in round 4 with a 3. Pushups got hard (strength not there yet) and airsquat PC combo pretty taxing.

Played hoops for 1st time in almost 6 months on Monday 5/30. Pretty happy, felt good and no issues with shoulder or knee.

7/13

I'll get better soon at updating more. Some general items:

1. external ROM continues to get better on my shoulder. Flexion hasn't improved much over past 6 weeks. Will be doing more aggressive scar tissue attacks (hanging from pullup bar with as much bw as I can, rotating slowly to the side).

2. did a consult with Kelly Starrett about my knee issue (valgus knee) which I've had forever and has caused knee pain for > 13 years and in the past year has severely limited my running, squatting, jumping. Been doing a list of items: improving external rotation of hips, lacrosse ball tissue work around the knee, etc. Someday I will type a list of exercises I'm doing and try to share for anyone interested. Results have been good for the 2 weeks.

3. Playing hoops 1/week since 5/30. Since PT consult it's been a little better but I really need to learn how to run properly...right upper leg wants to dive inward when I run.

4. Squatting 2x/week and this is Week 3 (since starting PT). Really opening up my hips better and knees tracking well. Squat feels better, was a fight before with knee pain. Today did 275x3 (HBBS...low bar not happening with shoulder yet). 3 weeks ago I was doing 225x5. Progress.

5. Coan/Phillippi DL 10 week program I'm on week 4 this week and on track. I figured since I can't run much yet and no overhead work, why not just try and get stronger? It's great to play spreadsheet magic and type in current max DL and what you want it to be in 10 weeks and it happens. My hope is 450 (last max post shoulder surgery was 408).

6. Gettin' fat. Weight 205.8 today, PR

7. Didn't plan on PC'ing today but was with some others who did at a different gym. Adrenaline and poor math (kg conversion, normally a specialty) got me to 100kg (PR by 7 lbs). Waited to long before trying another 10#, think I could've had it. Such a mental lift.

8. Still old but as long as I stumble into a PR now & then all is good.

8/24

Starting to incorporate more movements into my workouts. Knee is feeling better, think mobility work is helping. Actually starting to run some.

Only made it thru Week 6 of Coan/Phillippi 10 Week DL program. Vacation and work de-railed that. Had a tough time doing at 5:30AM due to time constraints in the morning and evenings weren't happening.

Good news: this week I did PR with a 435# pull. Speed once it left the ground felt great, feel I have more in me. Of all the Coan program I did, feel the regular work each week of heavy doubles or triples followed by speed work really helped. Don't think I went heavy enough on the supplements (good mornings, stiff leg deads, bent over rows).

I do feel a weakness in my upper back/shoulders could be limiting. Is the amount of thoracic rounding a concern to anyone? I had no pain - maybe just need to concentrate on lifting my chest a touch. Don't mind the face



Will try and keep a more regular log at some point soon once work slows down. Immediate goals are to slowly get back to normal re: knees & shoulder.

Flexion still a battle - have started taking a 10# plate and working overhead while laying flat and also working external rotation with same plate. Think it's working a little - open to suggestions anyone has to get back the last 10-15 degrees of range. I have no pain, just limited ROM. Swung a softball bat with no issues, felt really good compared to last fall.

Congrats on the PR!

That pic doesnt show your back very well. I can see your upper back is rounded, but that's not a big deal on a pr lift I dont think.

8/25

cha, low back I was told was good throughout. I do tend to fight rounded upper back, even on worksets. Hopefully as shoulder strength improves and I find some supplemental work that will improve.

Morning:
Front Squat: 4x95-145 5x210 4x220 (F on 5th...bar starting slipping from my left shoulder on rep #4)
HBBS: 3x220-254-274

Rack position on left side less than stellar post shoulder injury (gramma shoulder a little bit). Depth was even a bit dicey on HBBS.

Bulgarian Day (evening):
Squat Cleans: 5x45-95, 4x135, 3x155, 1x185-205-225(F)

Old PR 235 last year, haven't done heavy cleans in > 6 months. Just didn't believe on the catch on 225. Should've had it but realistically probably not much higher in me at this point (skill & lame squats). Did 5x203 late fall last year.

Metcon (I still do those): 20:00 AMRAP of -
10 kb swings (55#) -subbed 70#
10 SDLHP (95#) -subbed 70# swings
10 wallball (20#)
4 tire flips

6 rds +10 swings +10 sdlhp + 4 wb

2 different tires used, 1 heaver than the other. Haven't done wallball in forever, no issues other than less than great conditioning.

Had off day Tuesday and today was busy so fit a double workout in. Went pretty well, no sore joints (always a plus) and did get some squats in.

8/26

Previous day shown was actually 8/24, so yesterday off day.

Squats: 4x135 - 185, 1x225-255-285

285 actually felt better than 225. Even after 15 minutes of dynamic warmup and some lighter sets, squatting early AM is tough. Just need to make sure I get some volume weekly and that will improve.

Metcon: 400m run, 21-15-9 95# clean (sq) + ring pushups, 400m run
14:21 2nd run was rough and cleans got better as workout went on, still slow overall.

8/28

5 games of pickup ball

8/30

Weighted Chins: 3xbw, 3x25#, 5x3x50#, 2x1x75#
Previous 1RM was 100# forever ago. 75's were difficult after the working sets.

Metcon: 20# wallballs & plank holds (plank while partner finishing wallballs)

9/27

I've been lame updating, might get back this fall to posting regularly.

Some general updates:

-Sought out ART practitioner that's only 4 miles from my home. 1st visit on Monday I'd say was a success. Having her focus on SLAP repaired shoulder. ROM felt better after visit#1. Will try 2x/week for 3 weeks and see. Hopefully will see me Pressing bw by then..

-Am starting to run again. Knee rehab (actually, mobilization of everything around my knee) is helping. Limited to no inflammation after running, jumping, squatting which prior year+ was the norm. Cardio is LOLbad.

-DL: did 5 weeks of Coan program. Hit 1RM PR a month ago. Have done some DLing (not much volume at all) and still feel strong. Hit 5RM PR of 390# 2 days ago.

Still doing CF, scaling many of the movements obviously with my shoulder. OH is still pretty much a no go until ROM back 100%. Upper body strength is pretty awful, fatigue on any pushups very quickly. But no pain with shoulders, form is good to prevent future issues. Will come back with reps.

The last post looks promising. How's it going now?

10/19

Things pretty positive around here:

1. Have had 6 ART sessions (2/wk) and ROM has improved greatly. I will continue (it's working) and have volunteered myself for practitioners Continuing Educ course to be a guinea pig for Dr Leahy (sp?) and the course deals with upper extremities. In Chicago in December and if I still don't have full ROM I'll gladly go down for a day to get worked on by the supposed ART master (?). Need to schedule again this week...

2. Sorry, but in support of my spouse (who was a major sugar addict and wants to come clean...1st step is acknowledging the problem) we have instituted the 30 day Paleo challenge in the h-hold (coming up on 12 days). I'm down a few pounds (not a bad thing) and I haven't touched a flavored potato chip (3 bags/week habit).

Hard to get many carbs in while eating clean. LOTS of cooking and not a bad thing. My 35# of grass fed beef should be here w/in 2 weeks. Almond butter is my friend. Wife is struggling to eat enough, especially given her activity level. Losing half bag of skittles is hard to replace.

My hope to to limit sugar (we typically had PB cookies around) and cut my chip habit at the end of the day. I was pretty good other than that. Feel pretty good overall.

3. PC PR last week: 225#

4. DL PR on Monday: 445# (10# PR) and this is after a Thurs night thru Sunday Vegas trip that saw only 4-5hrs sleep per night. And kept strict with Paleo (minus beers one day @ party).

5. Focus on hip, psoas & hamstring mobility has helped knee pain a lot. I can actually run now (but still stink at it).

Goals for now: shoulder rehab and maybe get to 500# DL one day.

How did you get to be Dr L's guinea pig? That sounds like something I'd like to do if I get a chance.

cha,

My ART therapist has to do CE and he's going to be there. She asked if I'd be interested and I said yes. Not set yet - she has to send in a request to get that setup. Hoping it may not even be necessary in 2 months. The course is less than 2 hrs (Chicago) and they apparently look for local guinea pigs to work on who are willing to volunteer.

I'd talk to your local therapist about being a willing participant and see what happens, maybe ART CE coming to Minn soon.

10/20

Benched...have done some benching as I've felt comfortable. Getting better all the time. Worked up to 1RM of 215 today. Then metcon involving PCs, Push Press, FrontSquats, doubleunders. Weight used 115#, 5 rds of 15 PC - 10 PP - 5 FS (supposed to be OHS) - 30 DU.

cool - yeah he's talked to me about the fact that he has to go to them somewhat frequently. Maybe I will ask him about it.

10/24

More ART sessions on the way...shoulder is still pretty good. Hope to have full ROM by 12/17 (1 year exactly post op).

CF workout "Bradshaw": 10 rds of 3 HSPU, 6 DL (225#), 12 pullups, 24 doubleunders. 24:55. Scaled # of pullups (only 8/round - don't kip very much and control the descent) and HSPU (piked from a box). Feeling good to do some shoulder work with the piked pushups - ROM felt good on these.

I hear John Broz is coming to town in a month or so and putting on 1 day seminar - may try and attend. Mendes might be along too (?). Their website doesn't tell much and neither does my unorganized source.

10/26

LBBS, where have you been....I've missed you for the past 18+ months that my shoulder hasn't allowed it.

Tried today with still a little discomfort in my repaired shoulder and it felt odd trying to navigate back into the rack and get my hands clear.

1x3x215, 1x3x250

Squat weight was really no issue...just tried to get a comfort level with the movement, bar & hand placement. If my shoulder holds up expect my squat #'s to look a lot better.

Metcon: partner workout, 5 rounds partner rows 200m while you max out on dumbell thrusters (used 40# db's). Time was 10:18 total and hit 57 thrusters. Shoulder felt fine throughout and think as I'm closer to full ROM will incorporate OH work 1-2x/week and some TGU work at home to strengthen.

ART session last night and think more progress was made. Therapist is really trying to find areas that are scarred and holding back ROM.

10/27

FS: 1x5x45-135, 3x185-215-235, 1x255

Felt OK overall, single was a struggle. Hoping to do FS and LBBS much more often.

Pushjerk: skill work, up to 3x95. Awkward, haven't done in > 1 year.

PushPress: EMOTM - Death by....1 1st minute, 2 2nd, etc. Made it up to 11 minutes with 115#.