My Busy Dad protocol - a GtG success
- Thread starter Adachi
- Start date
Bauer
Level 8 Valued Member
How is your shoulder?
Adachi
Level 7 Valued Member
I haven't noticed it outside of pressing.
When I test range of motion in large circles and internal and external rotation I do not sense a difference between my right and left shoulder.
While pressing : I am sensing pain across the shoulder, as it seems to reach from the clavicle to the top of the arm.
I cannot sense pain or discomfort while pressing the 16kg. But some discomfort sets in working with the 24kg. And, maybe stupidly, I tried a couple reps again with the 32kg and 40kg bell to test for pain and discomfort. Interesting to me, I can press the 40kg. And I am not known for the highest pain tolerance.
My sense is that the pain is associable to pressing out of the rack. When I move the bell onto the lat shelf, before pressing I get less discomfort.
I'm open to suggestions, but my intention is currently to press low volume 1-2x per week, and specifically note whether I'm noticing improvement. I'm looking at the 24kg bell for my next set of presses. And, depending on the experience, I may move to the 16kg for 5-10x reps next week.
Adachi
Level 7 Valued Member
Daily Dose Deadlifts
Day 39
5x1
235 lbs
Barbell feels very very light.
It moves very easily and very quickly and is becoming boring.
I may take a linear cycle after this.
Still looking at other deadlift programs and thinking about programming needs.
Kettlebell Press
1x5
24kg
Pressing from lat shelf seems to ameliorate pain.
Discomfort remains during the reps.
I am looking at pressing the 16kg next time.
Day 39
5x1
235 lbs
Barbell feels very very light.
It moves very easily and very quickly and is becoming boring.
I may take a linear cycle after this.
Still looking at other deadlift programs and thinking about programming needs.
Kettlebell Press
1x5
24kg
Pressing from lat shelf seems to ameliorate pain.
Discomfort remains during the reps.
I am looking at pressing the 16kg next time.
Adachi
Level 7 Valued Member
Daily Dose Deadlifts
Day 41
5x1
235 lbs
Viking push press
1x5
16kg no discomfort or pain
1x5
24kg. No discomfort of pain
Strict press
3x1
32kg some discomfort no pain
1x1
40kg. Some discomfort no pain.
Shoulder is obviously improving after some time off.
Thinking of continuing with pressing low volume 1 or 2 days per week.
So far so good.
but, I wonder if laying off it entirely is the best option.
Next pressing day will be low volume.
Today was a test for strength and discomfort or pain.
Day 41
5x1
235 lbs
Viking push press
1x5
16kg no discomfort or pain
1x5
24kg. No discomfort of pain
Strict press
3x1
32kg some discomfort no pain
1x1
40kg. Some discomfort no pain.
Shoulder is obviously improving after some time off.
Thinking of continuing with pressing low volume 1 or 2 days per week.
So far so good.
but, I wonder if laying off it entirely is the best option.
Next pressing day will be low volume.
Today was a test for strength and discomfort or pain.
Adachi
Level 7 Valued Member
Daily Dose Deadlifts
Day 42
5x1
290 lbs
Finally wrapping up a round of daily dose dead lifts.
A few days left.
I know I'm stronger.
I feel much more confident with the movement. Thinking about PTTP style program next.
Overhand grip would've been questionable in the past at this weight.
Contemplating 1rm testing protocol. And setting aside some time for it.
Day 42
5x1
290 lbs
Finally wrapping up a round of daily dose dead lifts.
A few days left.
I know I'm stronger.
I feel much more confident with the movement. Thinking about PTTP style program next.
Overhand grip would've been questionable in the past at this weight.
Contemplating 1rm testing protocol. And setting aside some time for it.
Adachi
Level 7 Valued Member
Maybe. Problem is space right now.
I haven't noticed anything in the carry. As far as I can tell - It's only after I initiate the press.
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Adachi
Level 7 Valued Member
Deadlifts Max attempt
235 . Easy
5 minutes rest
315 . Moderately difficult switch grip.
10 minutes
365 . Slow but according to plan, not much of a grind. Switch grip.
15 minutes
405 . Bent the bar didn't break the bar off the floor
10 minutes
385 . No luck.
I'll take 365. Old max is 315.
50 lbs increase across about 3 months of 5 reps per day.
Taking a couple days off.
We'll see we what's in store.
235 . Easy
5 minutes rest
315 . Moderately difficult switch grip.
10 minutes
365 . Slow but according to plan, not much of a grind. Switch grip.
15 minutes
405 . Bent the bar didn't break the bar off the floor
10 minutes
385 . No luck.
I'll take 365. Old max is 315.
50 lbs increase across about 3 months of 5 reps per day.
Taking a couple days off.
We'll see we what's in store.
Kendosperling
Level 5 Valued Member
I think that's decent progress! Great lifting!
Will you go on with the program?
Will you go on with the program?
Adachi
Level 7 Valued Member
Maybe. Short and sweet.
New working weight would be 275
Last edited:
Adachi
Level 7 Valued Member
Kettlebell snatch , easy day.
24kg , 5x5 each arm, 50 reps total, 90 second intervals.
Very tempting to go all snatch all the time.
My shoulder feels untouched today.
May be my next block of training.
Haven't decided.
Edit: threw in a ladder to reacquaint myself with the 32kg snatch. Feels good.
24kg , 5x5 each arm, 50 reps total, 90 second intervals.
Very tempting to go all snatch all the time.
My shoulder feels untouched today.
May be my next block of training.
Haven't decided.
| 0:00 | 5L |
| 1:30 | 5R |
| 3:00 | 5L |
| 4:30 | 5R |
| 6:00 | 5L |
| 7:30 | 5R |
| 9:00 | 5L |
| 10:30 | 5R |
| 12:00 | 5L |
| 13:30 | 5R |
Edit: threw in a ladder to reacquaint myself with the 32kg snatch. Feels good.
| 0:00 | 1L |
| 0:30 | 1R |
| 1:00 | 2L |
| 2:00 | 2R |
| 3:00 | 3L |
| 5:00 | 3R |
Last edited:
Kendosperling
Level 5 Valued Member
... But you get something done. ??