Hardartery - Recreational Outrage

[Hardartery]

Friday 2/17/23
Leg Curl machine thingie
130 x 10 x 2 sets
130 x 8
The wife decided to start lifting and that I'm going to supervise, so this was just something I did to work on sets with her so I did something at the gym because I cannot train and train someone but I also can't walk into a gym and not do SOMETHING.

Gym Kid was doing walking lunges behind the wife like a minny me today, except Gym Kid had LED light up Crocs today. The kid is friggin adorable.

[Hardartery]

Friday 2/17/23 Addendum
Hang Muscle Clean
135 x 5

Muscle Snatch
135 x 5

Muscle Clean and Strict Press Away
135 x 5
155 x 5
175 x 5
205 x 3, 3, 4

Had more, shoulders feeling great, I was squeezing it in and out of time so that was it. At least I didn't have to replace tie rods in my truck in the middle of winter.

[Hardartery]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

[MarkKO]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

[Hardartery]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

[MarkKO]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

Yes, that's some stuff to be pleased about.

[Hardartery]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

Yes, that's some stuff to be pleased about.

now that it is calming down, I am suspicious that I might have some mild rotator cuff damage, certain plains of movement just hit in a bad way even unloaded, I suspect I dinged the supraspinatus a little but it was too bound up to tell.

[Hardartery]

Wednesday 2/22/23
Seated Leg Extensions - different machine this time but still plate loaded
3 plates x 10 reps each leg x 3 sets
3 plates x 11 both legs

Overhead Cable Triceps Extensions? - this mayhave some sort of real name, please advise me if someone knows it. This using the rope facing away from the plate loaded cable
90 x 15, 15, 20, 15

Machine Pull Down thingie
2 plates per side x 10
3 plates per side x 5 x 2 sets

Seated Row
280 x 5 x 3 sets
190 x 6

DB Curls
65 x 5 x 3 sets

Straight Arm Pull Backs - one arm at a time
??/70 plate x 6 x 3 sets

Tomorrow is probably screwed up schedule wise again, so I wanted to at least finish yesterday's session and get a jump start on some of the next one just in case.

[MarkKO]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

Yes, that's some stuff to be pleased about.

now that it is calming down, I am suspicious that I might have some mild rotator cuff damage, certain plains of movement just hit in a bad way even unloaded, I suspect I dinged the supraspinatus a little but it was too bound up to tell.

So I guess the plan is see about fixing that along the way?

[Hardartery]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

Yes, that's some stuff to be pleased about.

now that it is calming down, I am suspicious that I might have some mild rotator cuff damage, certain plains of movement just hit in a bad way even unloaded, I suspect I dinged the supraspinatus a little but it was too bound up to tell.

So I guess the plan is see about fixing that along the way?

My plan is to keep doing what I'm doing but restrain myself on pushing bench until the tweak goes away. Maybe add in a little bit more rehab work trying to target what I think the additional problem is but mostly try not to make it worse while it heals itself.

[Renascent]

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues.

"Permanent" from a structural standpoint? Or mobility?

[MarkKO]

Tuesday 2/21/23
Squats
135 x 5 - hands inside the uprights from the first set
225 x 5 - pinkies on the rings
315 x 5
405 x 5
445 x 3, 2
405 x 4

Front Squats
225 x 5 x 2 sets

Shrugs
500 x 7 x 3 sets

Had to cut it there, too much stuff today. I was in the gym in the morning way earlier than usual so I could get something in and leave the rest for later. Getting annoyed with the schedule interruptions lately.

Pinkies on the rings?! Your shoilder mobility work is obviously working wonders. I would be in agony if I tried that.

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues. I still have some niggling pain in the left shoulder here and there, and Benching hurts when I get up around 300 lbs, but it hurts less than it was and the niggles are less and less. I am regaining some ability so maybe I can actually get back to a decent OHP again.

Yes, that's some stuff to be pleased about.

now that it is calming down, I am suspicious that I might have some mild rotator cuff damage, certain plains of movement just hit in a bad way even unloaded, I suspect I dinged the supraspinatus a little but it was too bound up to tell.

So I guess the plan is see about fixing that along the way?

My plan is to keep doing what I'm doing but restrain myself on pushing bench until the tweak goes away. Maybe add in a little bit more rehab work trying to target what I think the additional problem is but mostly try not to make it worse while it heals itself.

Sounds reasonable. You picked it up pretty early so shouldn't be too hard to get it to heal.

[Hardartery]

I'm pretty pleased with it. Several issues seem to be resolved now, stuff that the ortho and the PT basically said were just permanent issues.

"Permanent" from a structural standpoint? Or mobility?

Permanent in the sense that they had no way to fix the issues and I was going to spend the rest of my life dealing with them. I am glad to have managed to avoid that situation, at least for a while. It may well come back to get me again later as I get even older. But I hope not.

[Hardartery]

Friday 2/24/23
Bench
135 x 10
225 x 5
295 x 1 x 6 sets
225 x 8
I was doing these while training my wife, so these were here and there and less than ideal. Difficult. I did not want to push the second rep, it just wasn't quite right, but the 6th single actually felt the best of all of them. I will get there eventually.

DB Flyes
50 x 6 x 3 sets

DB Lateral Raises
65 x 8 x 3 sets

[MarkKO]

Rotator held up OK?

[Hardartery]

Rotator held up OK?

It is odd. I was using a Cable multi-station pulley to stretch the shoulder while watching my wife's sets of Smith Machine Squats. Yeah, I know, but it serves a purpose in her development to real free bar squatting which is an issue for her at the moment. I got a "Pop" out of the right shoulder, which is a first and weird. I may have been jumping to conclusions about the rotator cuff, it just had that feeling of something being strained in there. The Flyes went very well, I really felt the ROM open up during the sets and the Lateral Raises only look the same on paper. I was really in control of the weight and I feel like I might even be getting close to being able to pause them at the top, albeit briefly. A very controlled movement all the way through the ROM. I am optimistic that the shoulder will be better than it has been for 15 years soon. I have plans to go nuclear with the DL training soon, maybe this weekend. I'm planning on some heavy Dimel DL's as a build up to my other idea.

[MarkKO]

Rotator held up OK?

It is odd. I was using a Cable multi-station pulley to stretch the shoulder while watching my wife's sets of Smith Machine Squats. Yeah, I know, but it serves a purpose in her development to real free bar squatting which is an issue for her at the moment. I got a "Pop" out of the right shoulder, which is a first and weird. I may have been jumping to conclusions about the rotator cuff, it just had that feeling of something being strained in there. The Flyes went very well, I really felt the ROM open up during the sets and the Lateral Raises only look the same on paper. I was really in control of the weight and I feel like I might even be getting close to being able to pause them at the top, albeit briefly. A very controlled movement all the way through the ROM. I am optimistic that the shoulder will be better than it has been for 15 years soon. I have plans to go nuclear with the DL training soon, maybe this weekend. I'm planning on some heavy Dimel DL's as a build up to my other idea.

First off, I have zero issues with the Smith machine. It has its uses just like any exercise.

Second, a pop could be a good thing. Your shoulders have been through the wars, I would guess there may well be a bunch of scar tissue and stuff gumming things up and making stuff hurt in odd ways. Stretching it may be all that's needed to free those areas up. I remember when I was coming back to regular training with my shoulders there were a few times I had a weird crackling and popping sensation in it that freaked me out but after it felt better.

So my guess, FWIW, is that even if your rotator isn't the issue you might have just effectively picked off a scab that needed to come off.

[Hardartery]

Monday 2/27/23
Deadlift - conventional, cuz I'm civilized
225 x 5 - DOH
315 x 3
455 x 2.5 - I was losing it at the top so I put it down without locking out the third. My fault, I should have brought the chalk out, the bar was still damp and so were my hands
545 x 3 x 3 sets - strap - actually did the first rep mixed grip, but no chalk so I decided to just get the back work done

Dimel DL
545 x 3 x 2 sets
Damnit if these weren't easier than the regular DL, which is the opposite of what I expected. Trying to go nuclear with a weak point and it isn't a weak point now. That may be the Squats having an effect as I could feel glute activation throughout the whole session today. Angling for stage 2 soon. May leave the Dimels in for a bit as they get me extra singles as I work up. The plan is to go the 5's and then bump the weight, then work up to 5's and then bump the weight, rinse and repeat for a while. At least past 600 lbs for 5's before I think about changing up again. I am working out a setup for my top down DL experiment. Coming to a fail video collection in your feed soon.

[Skid]

I might have to give those Dimel DL's a try. My weak point is just below my knees as that's where the bar stops. Plus my back is still a bit sore so dropping off some weight will give it a chance to recover.

[Hardartery]

I might have to give those Dimel DL's a try. My weak point is just below my knees as that's where the bar stops. Plus my back is still a bit sore so dropping off some weight will give it a chance to recover.

The first time I did these I thought my head was going to explode, last night it was just a day at the office. Just a warning on getting adjusted to it.