Journey to Jackedness

[FilmBuff]

Did a 3km run this morning. Off to soccer for my son.

I got the RP hypertrophy app for my wife to use to make training easier for her to basically just go do it and not worry.

I’ve had success with RP style programming in the past(powerlifting and bodybuilding) so I may just run it myself. But I’ve also some BBM templates I may run too.

It’s all very dependent how this shoulder continues to progress.

If I have to keep doing really high rep chest work, BBM just won’t make sense at all lol

[Clearwater47]

Soon after I started lifting I had a shoulder injury that kept me away from any upper body lifting for like 4 months. I was diagnosed as having a shoulder discombobulation (they believed I had this well before I started lifting and it just exacerbated it) and prescribed a bunch of typical rehab exercises with extremely light weight. It worked and eventually I was able to resume lifting without any pain. But yeah, it was a major pain in the backside and took a LONG time to recover from (like 6-8 months until I actually felt recovered). Hope I never have to deal with anything like that again. So I can absolutely sympathize with anyone that's dealing with shoulder issues. Hope you both can get some relief sometime soon.

[FilmBuff]

Soon after I started lifting I had a shoulder injury that kept me away from any upper body lifting for like 4 months. I was diagnosed as having a shoulder discombobulation (they believed I had this well before I started lifting and it just exacerbated it) and prescribed a bunch of typical rehab exercises with extremely light weight. It worked and eventually I was able to resume lifting without any pain. But yeah, it was a major pain in the backside and took a LONG time to recover from (like 6-8 months until I actually felt recovered). Hope I never have to deal with anything like that again. So I can absolutely sympathize with anyone that's dealing with shoulder issues. Hope you both can get some relief sometime soon.

I’m hoping my current trajectory continues and maybe I’m nearly 100% within a month.

But yeah shoulders are soooooo tricky.

I’m lucky I can train everything aside from chest at my
Usual intensity.

I’m now able to do cable chest flies relatively pain free, so that may just need to become my main chest movement with very high reps and maybe intensity techniques.

Incline pressing 155lbs and 5 reps wasn’t intensely painful but going through certain parts of the ROM wasn’t fun but doable.

Overhead pressing was surprisingly ok the other day even the day after.

I’ll just spam shoulder/back/arms for a while maybe lol

[FilmBuff]

Shoulder regressed a bit but I’m now working with a coach on a monthly basis who is also a PT to help me with my shoulder for a bit.

Upper 1
Thursday, Apr 25, 2024 at 1:31pm

DB External Rotation
"Arm on knee"
Set 1: 7.5 lbs x 15
Set 2: 7.5 lbs x 15

Face Pull
Set 1: 50 lbs x 17
Set 2: 52.5 lbs x 15

Lat Pulldown (Machine)
Set 1: 140 lbs x 13
Set 2: 140 lbs x 12

Iso-Lateral High Row (Machine)
Set 1: 210 lbs x 10
Set 2: 210 lbs x 10

Decline Bench Press (Dumbbell)
Set 1: 65 lbs x 10
Set 2: 65 lbs x 10
Set 3: 0 lbs x 9

Superset

Push Up
"Deficit"
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Chest Supported Y Raise (Dumbbell)
Set 1: 20 lbs x 12
Set 2: 20 lbs x 12
Set 3: 20 lbs x 11

Seated Incline Curl (Dumbbell)
Set 1: 20 lbs x 13
Set 2: 20 lbs x 12
Set 3: 20 lbs x 10

Superset

Incline Skullcrusher
Set 1: 20 lbs x 15
Set 2: 20 lbs x 13
Set 3: 20 lbs x 12

Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol.

But it feels like it’s progressing again.

[DCR]

Good to see you back.

[Skid]

"Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol"

For whatever reason pushups kill my shoulders too. I avoid them now.

[FilmBuff]

Good to see you back.

Thanks, been a stressful month so I’ve been training fore the most part but not posting.

Weird time all around.

[FilmBuff]

"Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol"

For whatever reason pushups kill my shoulders too. I avoid them now.

For me I’m guessing it’s likely because my body weight is too high for my shoulder to handle, so I’ll likely modify with an elevation or go in my knees depending on what PT says.

For comparison if I’m healthy 3 plates for 5 reps is my 5RM.

And I generally use 100-110lbs dbs for 8-12 reps, so I’m still at 50-60% capacity there.

It’s getting better at least and I’ve got some new rehab stuff to do.