Old, broken and not sure how stable...

Mason- said:
Reading your OP @mrthingyx your goal was to just get some strength and stability back. I think you must feel as though you’ve achieved that somewhat with the weights you’re moving? Do you have some higher goals to work towards?
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Fair comment... what is interesting (to me) is my core and bracing are really being taxed by the heavier squats, and I have to be really careful with my warmup to ensure bracing and then form is on point.

I have found - with the penultimate intensity sets of RMSR - my back went "are you sure about this?" so I could step back and accept the limitations, but have decided not to. I am a long way off all my PRs, but won't accept the current weight. :)

What does that look like? Not sure at this point, but I would like my shoulder to behave...
 
Did back last night...

PENDLAY ROW: 60kg for 10 reps, 80kg for 6 reps, 90kg for 6 reps
PULL UP: BW for 6 reps, 10kg for 6 reps for 2 sets

Did something horrendous to my latent thumb injury: my hand swelled up to twice normal size and hurt like I had ripped all the soft tissue out.
 
Are you doing warm up sets as well? I’m assuming so.
Decent volume , I think that’s what I’m lacking
 
dod said:
Are you doing warm up sets as well? I’m assuming so.
Decent volume , I think that’s what I’m lacking
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Yes, I generally do something like BW squats for 10 with a band round my knees, then 60kg for 6, 80kg for 3, 100kg for 3, and then the working sets.

As to volume, the Russian Masters Squat Routine certainly has that, but - as you can tell - I am only doing two/three exercises a session.

And don't ask about my cycling. :o
 
Shoulder is still not right, so figured it was legs again...

BACK SQUAT: 112.5kg for 5 reps, for 6 sets.
RDL: 80kg for 8 reps, for 2 sets.

Those squats felt hard...
 
Amusingly, I aggravated it playing table tennis. :p

More legs today... I have a new toy: Bench with leg extension/hamstring curl thing.

BACK SQUAT: 112.5kg for 2 reps, for 6 reps
RDL: 100kg for 10 reps, for 2 sets
LEG EXTENSION: 30kg for 20 reps, 40kg for 16 reps
HAMSTRING CURL: 15kg for 16 reps.

Turns out the hamstring curl thing is really uncomfortable in the wrong position. :D
 
And more legs...

BACK SQUAT: 112.5kg for 6 reps, for 6 sets (ouch)
HAMSTRING CURL: 20kg for 16 reps for 2 sets
LEG EDTENSION: 40kg for 16 reps for 2 sets
 
dod said:
Just typed out your next work out for you :p

BACK SQUAT: 112.5kg for 2, for 6 sets
DBSS: BW for 12, 7kg for 12
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Thank you - much appreciated.

My wife would suggest I am trying to avoid using the bike, however...

And it will be the first round of "intensification" (120kg for 5 reps, for 5 sets). I am not looking forward to it.
 
BACK SQUAT: 120kg for 5 reps, for 5 sets. Pretty sure I did six reps for one of the sets, however
DBSS: BW for 12 reps
LEG EXTENSION: 40kg for 16 reps, then for 8 reps, then finished the set using one leg
HMASTRING CURL: 20kg for 12 reps for 2 sets

The back squats absolutely destroyed me, but weirdly found my groove and then they were relatively (!) easy... looking forward to testing the top end.
 
I’ve had that before where after the first set you’re like “no way I can do 5 sets of this”. And weirdly it gets easier.

Shoulder still giving you problems? Could try some bands with really slow movements?
 
Mason- said:
I’ve had that before where after the first set you’re like “no way I can do 5 sets of this”. And weirdly it gets easier.

Shoulder still giving you problems? Could try some bands with really slow movements?
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"Helpfully," this isn't my first run in with shoulder trouble so I have a battery of remedial work that I put my body through each time (bands and slow eccentric movement are a staple of warm ups).

I was actually wondering yesterday if I have psychosomatic issues rather than actual pain, as I did some light chest/shoulder work without issue but had some random ache after the workout...
 
Weird. Did some shoulder testing and am still getting a "click" when I press.

However, it seems I might not be correct as:

- there is no pain
- RC is stable (no apparent subluxation, but...)
- issue does not present when doing delt raises (front/side)

When braced as hard as I could, and listening very carefully, the click seems to be coming from the front of my shoulder. Biceps tendon, maybe?

So I did a load of delt raises, triceps work and pec flies...
 
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