FSM Log

[FSM]

Stats

Male, 44 y/o
6'1", 209 lbs
PRs: S400/B305/D425 lbs
Recent 1RMs: S370/B200/D395

Training History (as I remember it)

I ran the SSLP and drank way too much milk for approx. 6 months. I gained ~20 lbs. and got my squat up to 320x5 on the LP with several resets and lots of grinding. I tried TM for a few months but I made minimal progress and it absolutely crushed me. I tried a few variants of HLM and then set my squat, bench, and DL PRs after running 5/3/1 for 5-6 months. After that I messed up my shoulder and couldn't lift my arm or bench press an empty bar. I got a cortisone shot, did PT for several months, and got an MRI. The MRI shows osteoarthritis and I've been told I'll eventually need a shoulder replacement. Since then I've been slowly trying to work back up to my old numbers.

Goals

Build strength without ruining my joints and feeling crushed for days on end.

[FSM]

4/24/18 - 2WK MM

BP 45x10/95x5/115x1 - WU
140x5/5/5/5/5/5

Sq 45x5/45x5/45x5/135x5/225x3 - WU
260x5/5/5/5/5/5

Yates Row 45x10/135x3/185x1/205x1@9
140x10/10/10/5/5/5/12 = 57 reps (10 mins)

[mbasic]

welcome,

Hope your shoulder gets better.
I wonder how long you have had the osteoarthritis in your shoulder?
There's only one data point.

[Wilhelm]

Welcome to the site, @FSM!

Seems like you've found @Hanley's Montana Method already.
Here's to healthy, happy, lifting, and gainz. : )

[FSM]

Thanks! It feels a lot better than it did a few months ago.

No telling how long I've had the arthritis, and it's quite possible an MRI of my other symptom-free shoulder would show some arthritis too.

[FSM]

4/25/18 - 2W MM

OP 45x5/65x3/85x1/105x1 - WU
115x1@9
100 x 3/4/3/5 = 15 in 7 min

BB Curls 45x5/65x3 - WU
85 x 3/6/4/2/6 = 21 in 7 min

27 min walk

[FSM]

4/26/18 - 2W MM

Sq 45x5/45x5/45x5/135x5 - WU
225x3/260x2/285x1/285x1/300x1/335x1

BP 45x10/95x3 - WU
120x3/140x2/155x1/155x1/170x1/185x1 - shoulder pain on last rep (form?)

CGBP 130x8/8

DL 135x5/225x3/275x1/325x1 - WU
355x1 295x4/4/4

[MF1000]

Stats

Goals

Build strength without ruining my joints and feeling crushed for days on end.

Definitely a worthy goal...an important one newbies like me need to keep in mind...

[FSM]

4/27/18 - 2W MM

BB Curls 45x5 - WU
80x3/4/4/4/4/4/6 = 29 in 7 min

28 min walk

[FSM]

4/28/18 - 2W MM

Sq 45x5/45x5/45x5/135x5/225x3/275x1 - WU
295 x 3/3/3/3/3

BP 45x10/95x3/135x1 - WU
[160 x 3 TnG, rest, 160x1 paused] x 4

SGDL 95x5/135x3/185x1 - WU
185x5/5/5/5 (about 30# below the prescribed weight...first time I've ever done SGDLs)

[FSM]

5/2/18 - 2W MM
C1, W2D1

Sq 45x5/45x5/45x5/135x5/225x2 - WU
275 x 4/4/4/3/3/3/3

BP 45x5/45x5/90x3/135x1 - WU
150 x 4/4/4/3/3/3/3

Yates Row
150 x 10/10/10/8/8 = 46 in 7 min

27 min walk

[FSM]

5/3/18 - 2W MM
C1, W2D2

OP 45x5/45x5/65x3 - WU
100 x 6/4/4/3/4 = 21 in 10 min

BB Curl 45x5/65x3 - WU
80 x 5/5/4/4/4/3/6 = 31 in 10 min

[FSM]

5/4/18 - 2W MM
C1, W2D3

Sq 45x5/45x5/45x5/135x5 - WU
225x3/260x2/285x1/285x1/305x1/330x1/345x1

BP 45x5/45x5/95x3 - WU
120x3/140x2/155x1/155x1/170x1/180x1/190x1

CGBP 135x8/8/8

DL 135x5/225x3/325x1 - WU
365x1 315x3/3/3

10 min walk

[FSM]

5/5/18 - 2W MM
C1, W2D4

BB Curl 45x5/65x3 - WU
80 x 7/6/4/4/4/3/5 = 33 in 7 min

27 min walk

[FSM]

5/7/18 - 2W MM
C1, W2D5

Sq 45x5/45x5/45x5/135x5/225x3/275x1 -WU
305x3/3/3/2/2/2

BP 45x5/45x5/95x3/135x1 - WU
165x3/3/3/3/2/2 - no shoulder pain

SGDL 135x5 -WU
225x5/5/5

[FSM]

5/8/18 - 2W MM
C1, W2D6

40 min walk

Comments on Cycle 1: All squat and bench days (both weeks) felt good. I couldn't keep up with the day 3 DL Rx or the day 5 SGDL Rx. Work capacity needs to improve. I'm planning on adding 5# across the board to SQ and BP next cycle. I'll leave the DL weights the same and try to add a set. The day 3 sessions seemed long; I'll try shorter rest periods next cycle.

[FSM]

5/10/18 - 2W MM
C2, W1D1

Sq 45x5/45x5/45x5/135x5/225x3 -WU
265x5/5/5/5/5/5

BP 45x5/45x5/95x3 - WU
145x5/5/5/5/5/5/5 - sharp shoulder pain on last set

Yates Row
145x10/10/10/8/6/5/6 = 55 in 7 min

[FSM]

5/11/18 - 2W MM
C2, W1D2

OP 45x5/65x3 -WU
85x5/5/5/4/4 = 23 in 7 min

BB Curl
80x7/7/4/4/4/3/5 = 34 in 7 min

27 min walk

[FSM]

5/12/18 - 2W MM
C2, W1D3

Sq 45x5/45x5/45x5/135x5 -WU
230x3/265x2/290x1/305x1/340x1

BP 45x5/45x5/95x3 -WU
125x3/145x2/160x1/160x1/175x1/190x1 - shoulder bit me on last rep

CGBP 135 x 8/8/8

DL 135x5/225x3 - WU
295x4/4/4/4

[FSM]

5/13/18 - 2W MM
C2, W1D4

BB Curl 45x5/65x3 - WU
80x5/5/5/5/5/4/4 = 33 in 7 min

27 min walk