[ronin0352]

I "work" on a drilling rig, but no longer actually work on the drilling rig. I've been in a supervisory position for about 3 years and have gotten seriously out of shape. I was actually up to 300# March of last year when I decided that regardless of the crazy schedule it's time I do something about it. I got down to 258# in November and had a amateur kick-boxing match on Nov 10th.
I took a week or so off, then started training for a ju-jutsu match that was supposed to happen around the end of March or early April. A week or so into it, on Nov 27th, I shot in for a double-leg and was stuffed. Long story short - a month later, on December 27th, I went in for a 4 1/2 hour rotator cuff surgery.
During the time I was immobile, I discovered these training forums. I want to take a moment to thank all the regulars and mods who take the time to read this for all the knowledge I've gained here.


EDIT:
I would really appreciate any tips/help from the experts here.

Current #s follow:
Squat: 415#
DL: 210 kg (463#)
Bench: N/A (Not BB benching currently, 100# DBs x 5 is what I'm currently working with.
Zercher Squat: 365# (First time ever doing these was 6-6-2008)
Push Press: 225#
Power Clean: 100kg (220#)
SOHP: Need to test, 155# x 5 is most I've tried since surgery.

EDIT Again:
New numbers, but leaving old ones up for reference

Squat: 495#
DL: 227 kg (500#)
Bench: 285#
Zercher Squat: 365# (First & last time doing these was 6-6-2008 Should try again.)
Push Press: 235# (Probably more now, haven't tested for a while)
Power Clean: 100kg (220#)(Probably more now, haven't tested for a while)
SOHP: 205#

[ronin0352]

PULL

Elliptical machine
10 min warmup ~120 - 130 spm

Deadlift:

(I had some idea what I could do here as I tried some 2 weeks ago.)
Warm-up sets
1 - 120kg x 8
2 - 150kg x 5
Work sets
1 - 170kg x 5
2 - 170kg x 5
3 - 170kg x 5
4 - 170kg x 5
5 - 170kg x 5 (completed all=up the weight next week)

Stiff-legged DL

1 - 100kg x 5
2 - 100kg x 5
3 - 100kg x 5 (completed all=up the weight next week)

Glute-Ham Raise
(Can't do without using hands to cheat. Working on cheating less)

1 - BW x 5
2 - BW x 5
3 - BW x 5

Pull-ups
(Still can't do bodyweight here either. Improving, but still very lopsided movement. Using assistance machine, so that's the weight you see. Also have to use neutral grip instead of over or under hand. Tried overhand on set #3 and couldn't do one, that's why the weight change there.)

1 - 70# x 8
2 - 70# x 6
3 - 85# x 8
4 - 70# x 4
5 - 85# x 5

Elliptical machine
12 Minute cool down ~100 - 110 spm

[ronin0352]

Conditioning

Warm Up

5 minutes elliptical machine @ ~ 130-140 spm

GPP #2

Cheated a little and took a 1 minute rest instead of 30 seconds after rounds 2 & 4.
(My burpees are getting better, though. I can't drop from standing to the push-up, but I can do the push-up at the same time as putting the legs back and bringing them back up)

Core Training #4
(from II)

Did 4 circuits, kneeling roll-outs still, but 7 per set instead of 5. Used a 40# DB for the Russian twists & back extensions.

Cool Down

12 minutes on elliptical machine @ ~ 110-120 spm

[ronin0352]

Press

(This is the day I'm really worried about with my shoulder)

Warm Up

10 minutes on elliptical machine @ ~ 120-130 spm

Flat DB Press

Warm-up sets
1 - 45# x 25
2 - 55# x 20
Work sets
1 - 80# x 6
2 - 85# x 5
3 - 90# x 5
4 - 90# x 5
5 - 90# x 5 (will try 90# for all work sets next week, then increase weight if I get all sets)

SOHP
(The one that really had me worried. Set #3 validated that. Almost dropped it on the right side )

1 - 95# x 6
2 - 115# x 5
3 - 135# x 3
4 - 125# x 5
5 - 125# x 5

Incline DB Press

1 - 60# x 5
2 - 65# x 5
3 - 65# x 5 (Felt ok, but I think I'll stick with 65# for another week as it feels like if the form gets off at all it will hurt.)

Cool Down

17 minutes on treadmill @ ~ 4.5 mile/hr pace. (Yeah, slow, I suck at running. Bad knees, think I'll be breaking out the mountain bike for days I don't have to work and have time for it.)

[ronin0352]

Conditioning/Core

Warm Up

6 minutes on elliptical machine @~120-130spm

GPP #4

Today sucked, felt really drained and only completed 5 circuits of this GPP. This one is the hardest for me, and I think I need to do it more often.

Core Training #1

Used 70# DB for side bends
Used 12# medicine ball for med ball throws. Gym has no solid walls to throw med ball at, so I laid back on balance ball and threw ball in air alternating sides each time.
4 Circuits
Plank for 65 seconds, was shaking after about 15

Cool Down

12 min elliptical machine @~ 100-110spm

[ronin0352]

Squat

Warm up

6 minutes elliptical machine ~ 130-140spm

Squat

Warm Up Sets
1 - 135# x 12 Trying to focus on form
2 - 225# x 8 Again trying to focus on form
Work Sets
1 - 315# x 5 Form didn't feel right
2 - 295# x 5 Asked one of the 2 guys in the gym that knows what a proper squat should look like. First one sat down instead of back, after that, form looked good.
3 - 315# x 5 Form felt much better this time, could feel PC working
4 - 325# x 5
5 - 325# x 5

Front Squats

First time attempting this exercise
1 - 135# x 5 Have to use arms crossed due to shoulder stiffness at this point. Felt like the weight was going to roll down to zercher position. Is this normal?
2 - 155# x 5 Kept bouncing at top to keep it from rolling, felt a little better than first set, but still wanted to roll.
3 - 175# x 5 Only had to bounce the last rep a little. Maybe needed more weight to settle into position on collarbone?? This weight is where I'll start next week.

Good Mornings

1 - 135# x 5
2 - 155# x 5
3 - 155# x 5

Zercher Squats

Another exercise I've never tried before
1 - 155# x 5
2 - 195# x 5
3 - 225# x 5 I like these, I'll have to start doing regularly

Cool Down

10 minute easy jog on treadmill @ 4mph, then 1 minute walk

[ronin0352]

Rest Day, and boy do I need it. I think it's a good sign that I got my form correct on my squats that I am sore everywhere from yesterday. I'll try to get another video next week to see improvement. I'm definitely feeling it in the hams, glutes & back though.

I was sitting around at about 11:00 this morning trying to work up the motivation to go air up the mountain bike tires and work some of the stiffness out of my legs (Since my rig is moving and I've got a few days off) when I got a phone call. They need me to cover on another rig. No problem, more money...but no mountain biking like I was hoping for. Have to try tomorrow if things go well out here for the rest of the night....

[ronin0352]

PULL

Warm Up

10 minutes on elliptical machine ~ 125-135spm

Deadlift

Warm-up sets:
1 - 100kg x 10
2 - 120kg x 8
Work sets:
1 - 190kg x 4
2 - 190kg x 4
3 - 190kg x 4
4 - 190kg x 2
5 - 170kg x 5 Should have only increased by 10kg I guess. Felt like I had plenty left last week, but I guess not that much. Will go with 180kg next week.

Stiff-legged DL

1 - 110kg x 5
2 - 120kg x 5
3 - 120kg x 6 Try 130kg next week

DB Rows
A little cautious with these since it is one of the movements I was doing with no weight for PT

1 - 75# x 8
2 - 90# x 5
3 - 100# x 5
4 - 105# x 5
5 - 105# x 5 (Felt a slight twinge in my shoulder on last set, no pain though. Stick with 105# for now)

Pull-ups
Same as last week, using damn assistance machine.

1 - 55# x 4 1/2 (couldn't quite get full ROM on rep #5)
2 - 70# x 6
3 - 70# x 5

Cool Down

7 minutes on exercise bike ~ 75-85rpm

[Centaur]

Well, first off, congrats. A lot of people use injuries as an excuse.

We've talked a lot before, I helped with the Rosstraining stickers (I had amateur fighter tags then).

I too have had screwed shoulders. I got my collarbone cracked gettnig slammed, and never knew. It's funny though, I didn't do anything and it never felt better (it healed already, just weak and sore). Once I started lifting regularly and doing prehab stuff like Cubans etc. it got a lot better.
Put it this way, 35 DB OHP was a PR. After a few months I was doubling that.


So far your workouts look pretty decent. Do you do any interval training right now? Or are you easing yourself into it? The GPP workouts can be pretty tough. If you want ideas for more, I one just about everyday during the winter. They're posted in my log.

Also, try Turkish Get ups with a lighter weight. These are supposed to be really good for you shoulders. I don't know about as a rehab thing, but definitely helped me.

Keep it up man.

[ronin0352]

Thanks a lot. I appreciate the support.

I guess maybe it is time to try some TGU's again. I tried a month or so ago and the angle was really rough on the shoulder. Maybe I just need more practice with it though.

I really haven't done any intervals yet. I want to get my running a little better first (at Ross's advice actually) since it's so poor right now. He said I'd get a lot more out of the running intervals that way. I'm working more on the GPPs right now though.

What are Cubans?