XFatMan’s Strength Journey

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XFatMan

New Member
I haven’t trained with weights for the past 16 months because I had torn my left posterior deltoid completely off the bones among some other pretty serious damage. There was a shoulder reconstructive surgery in October 2009, and now I feel I can begin lifting again. So, I’m back again, but I can tell you that I will never ever do Power Cleans again.

Weight: 70.6 Kg / 155.9 lbs
Body Fat: 10.2%

Goals (November 29, 2010):
I was advised not to lift any heavier than 85% of my predicted 1 RM for a double, so that’s what I’m going to do.
Bench Press: 2 x 46 Kg / 102 lbs
Front Squat: 2 x 48 Kg / 106 lbs
Military Press: 2 x 32 Kg / 71 lbs
Deadlift: 2 x 72 Kg / 159 lbs

Today’s workout (35 minutes):
Bench Press: 8 sets x 6 reps x 32 Kg / 70 lbs
Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
 
What an injury! Holy crap, XFM, I'm so sorry to hear that you went through something as bad as that. Regardless, WELCOME BACK! Good luck this cycle!
 
Today’s workout (35 minutes):
Military Press: 8 sets x 6 reps x 22 Kg / 48 lbs
Deadlift: 8 sets x 5 reps x 48 Kg / 106 lbs
 
Yeah, I like my little runner's watch very much. It's actually more like a personal trainer.
I have the Garmin Forerunner FR60. For those who like this kind of toy, here's an excellent review.
 
Today's workout (35 minutes):
Bench Press: 8 sets x 6 reps x 32 Kg / 70 lbs
Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
 
Sorry to read about your injury, XFM. I know what it's like to have deep shoulder work done. It's not nearly so much fun as it's cracked up to be.

The good new is that we are able to make a comeback. I see you are already on your way.

BTW, I've been away for a while, so it is news to me that you're right at 10% body fat. Good work!
 
Today's workout (1 hour 25 minutes)
14000 m Easy Run - Details
That has burned 1056 Kcal. Refueling with carbs and protein is the best part of running.
 
Thanks, Tim and LDU.

Today's workout (35 minutes)
Military Press: 8 sets x 6 reps x 22 Kg / 48 lbs
Deadlift: 8 sets x 5 reps x 48 Kg / 106 lbs
 
Today's workout (30 minutes)
Bench Press: 8 sets x 6 reps x 34 Kg / 75 lbs
Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
 
Today’s workout (30 minutes):
Military Press: 8 sets x 6 reps x 24 Kg / 52 lbs
Deadlift: 8 sets x 5 reps x 50 Kg / 110 lbs
Hanging Leg Raises: 1 set of 10
 
Holy cow. That's an insane injury. I'm glad you are okay and back to lifting now. Looks like you are doing quite a lot of sets/reps but sticking to just a few lifts. I'm glad to see you are still in the game and your plan looks interesting, and sensible given the injury you sustained.

How does it feel doing military presses for so many sets and reps? Do you get any significant fatigue? How long are you resting between sets?
 
Totentanz said:
Holy cow. That's an insane injury. I'm glad you are okay and back to lifting now. Looks like you are doing quite a lot of sets/reps but sticking to just a few lifts. I'm glad to see you are still in the game and your plan looks interesting, and sensible given the injury you sustained.

How does it feel doing military presses for so many sets and reps? Do you get any significant fatigue? How long are you resting between sets?
Click to expand...

Thanks.

My strength went pfft, so I mainly want to develop basic strength. The cycle starts off with pretty low weights so I can do more sets. It’s supposed to build some lean mass. Once the weights increase, I will reduce the number of sets.
I don’t feel any significant fatigue. I’m also not getting sore at all, but I believe this is because I run a lot. So in terms of cardiovascular health, my condition is pretty good. It was the only things I was able to do while injured.
My rest intervals between sets hardly ever exceed one minute. This is because I want to get the job done as quickly as possible. Well, perhaps I should have started with higher weights. But then again, after my injury, I want to play it safe. It’s not worth it.
One thing I did become aware of is that the more I do Military Presses, the less pain I feel in my shoulder.
 
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