Diary of a middle aged, fat, broken mans comeback

[JB_rD81]

Little update, started week 4 yesterday (absolutely hate benching on Monday’s, but figured since I had the day off why not). Everything started good, working sets were to be 3x3 at an RPE of 7, started with 250 everything felt great, went to 260, once again everything felt great, weight moved off the chest nice and easy, which is typically where I struggle, got a little hungry and jumped to 270, first rep went easy, 2nd rep started coming off my chest and something in my right shoulder popped. I immediately told my spotter you take the weight, shoulder got very stiff and tight instantly. This is the shoulder I’ve had surgically repaired twice now, granted that was 20 years ago. This morning, zero swelling, zero loss of ROM, just a lot of dull pain and tightness. I’m thinking some things have loosened back up in the rotator cuff and I had a subluxation, which would explain the dull pain and tightness with no loss or ROM or weakness in the joint. Needless to say, the rest of this training cycle will have absolutely no flat bench in it any more and the majority of my chest work will be banded flys, and light banded dumbbell presses as well as a lot of shoulder rehab to tighten everything back up.

 

[Dirtnasty]

Yeah it seems like it’s what most people get injured on. Unfortunately it’s my best lift so I love it

 

[Rusty]

That sucks. Keep going bro!!!

 

[JB_rD81]

It’s just another small setback in a long line. I’ve been doing this for close to 27 years, I’ve torn my hamstring, ruptured biceps tendon, strained pecs, torn the same rotator cuff twice in less than 12 months time… it sucks, but at least this is a speed bump rather than a career ending injury like my hip… tonight everything is still stiff, but the pain is slightly less. Tomorrow I’m supposed to deadlift, we’ll see how that goes, maybe some one armed pulls with my left arm

 

[BigSwole69]

You on HGH brother? At our age it’s a must.

 

[JB_rD81]

@BigSwole69 no, I’ve thought about it. If my wife ever goes back on it, I probably will, I know it will help big time, it just helps me justify using it if she is as well.

 

[BigSwole69]

Both of y’all brother. Me and my wife are on it together. Been off and on for years I will stand by this for quality of life. Need to talk with her.

 

[JB_rD81]

She used it for 7 years, while she was still competing in figure. When I started to get ready for hip surgery she stopped everything, Growth, Var, Primo. She wasn’t sure she wanted to compete any more. I keep trying to chirp in her ear, since I can’t compete in what I love any more, I’d love to push her passed what she thought were her limits in figure…

 

[BigSwole69]

Oh for sure brother. Just need to have that discussion. Test and HGH is what is men need and a little cialis lol

 

[JB_rD81]

Hahaha, my prescription for Cyp came complete with a script for Sildenafil too.

 

[BigSwole69]

They know what we need lol

 

[Outlawthing]

You don’t need anything that makes your penis hard you horn dog

 

[JB_rD81]

Rested all week since Monday, shoulder is still sore and some slight swelling, but ROM is there and no weakness at the joint itself. Came to the gym tonight, pulled 5x6 @ 225 with no issue at the shoulder… finishing up with some light back and very light bi’s.
The wife and oldest and youngest daughter are out of town this weekend, should be a nice relaxing weekend

 

[John]

I haven’t lifted since last Sunday so close to your time frame,and yes relaxing it is, I cherish the time when it’s just the dogs and i at home.

 

[Outlawthing]

I do love an occasional day or too by myself to chilax but after that I get to missing my wild ass youngin raising hell through the house

 

[JB_rD81]

Attempted a very light shoulder workout today… started with meadows 6 ways with a 5 lb dumbbell and internal/external rotation with an EFS micro orange band. Both of my shoulders sound like rice crispy’s when it’s quiet in the gym, I hate to think it, but I feel the years of powerlifting are possibly beginning to take their toll on my body. I tried very light side lateral raises, 10 lbs was as heavy as it got, and I was able to do rear delts with a cable, face pulls weren’t an option though, too much pain. I finished shoulders with single arm dumbbell OHP’s, and surprisingly enough, there was zero pain here! I worked up to 2 sets of 20 with a 30 lb dumbbell.

Since I felt like I didn’t do anything, I threw in some triceps shit too. Mostly pushdowns, kind of just killing time.

Tomorrow when I squat, I fear I’ll have to use an SS Yoke bar, not sure I’ll be able to get my shoulder to open up enough to hold a regular bar on my rear delts, we’ll see.

 

[Dirtnasty]

Sorry to hear man

 

[Outlawthing]

I feel you I never thought I would see the day where just getting under a squat bar would make my shoulder hurt but last week I went up on squats which I haven’t done in yrs and the next day my rotator hurt on left which I had trouble getting under bar I never thought I would lose that kinda range on motion both of my shoulders stay on fire while working out deep in joint I wonder if stretching or some ultrasound therapy would help

 

[Rusty]

I had shoulder issues way back in early summer. Can still feel them. My friend who is a trainer showed me some simple things to do to warn them up before stretching. Don’t stretch when your muscles are cold. Take five pound weights and use a motion like you are punching a speed bag. Then take the five pound weights hold them straight out to the side and level with shoulders and move them up and down like six inches and for about a minute. Then use the bands to activate the rotator. If you don’t know how the google it or I can find it if you want. The stretch them bad boys. Helped me a ton.

 

[JB_rD81]

I do banded internal/external rotations and band pull aparts, wall waks to the limit of my ROM and pendulums with a 2.5 lb dumbbell. 20 years ago my shoulder was a disaster, my school orthopedic doc told me before my second surgery that the MRI looked like a bomb went off in there compared to my first surgery just 12 months prior. Shoulder rehab has been part of my regimen for almost 20 years now.