Remember Me? The Swanson52 Log of PL Program Hopping.

Hyde said:
Damn, hate to hear this. If you are confident going forward with this, order a couple vials of BPC157 & like 12mg of TB500.

You can PM me if you have more questions, but I did this after my bicep tendon reattachment and really feel I healed quickly from it. RC surgery is obviously much more serious, but for a few hundred dollars it will still really accelerate all of the healing and leave a cleaner end package to begin aggressive rehab safer, sooner.

It’s also great that you’re on TRT - adding something after the procedure (do NOT add steroids before surgery!) to jack up RBC will also speed healing. Anadrol is ideal as that’s its original medical purpose and may lower appetite so you don’t overeat while you are out of the gym, but if they put you on opiate painkillers for a while EQ could be an option to promote hunger and avoid toxicity since the narcotics will already be taxing your body.

Lastly, MK677 or GH of course will be great aids as well.

Peptides, raising RBC, elevated GH along with appropriate rest, sleep, protein then a serious approach to rehab.
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Awesome, man. That’s all outstanding advice. I’m going to get into the peptides for sure. Thank you!
 
Swanson52 said:
Awesome, man. That’s all outstanding advice. I’m going to get into the peptides for sure. Thank you!
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Also, and idk if it’s bro science, but I was told to start taking 10g collagen peptides, a cup of blueberries, and as much fresh green tea as I can handle after the surgery. I still use the collagen peptides, and I faithfully ate a cup daily of frozen blueberries from Sam’s (pretty good with cottage cheese or oats) and drank 2-3 cups of hot green tea daily for like 2 months post op.

Raws to repair tendons, and antioxidants. Makes sense to me 🤷‍♂️
 
272.0

BENCH
245x2x4
245x12

Why wouldn’t I have my second best bench day of the year 5 days before shoulder surgery. :eyeroll:

CGBP 2BD
210x8x4

BB ROW
210x8x4

Face pulls, triceps and hammer curls, done.
 
Are you sure you want/need surgery? I mean was this painful and you just blew through it because surgery is coming or what?
 
Hyde said:
Are you sure you want/need surgery? I mean was this painful and you just blew through it because surgery is coming or what?
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I def need surgery. My shoulder hurts all the time and it negatively impacts day-to-day life. I’m not sure why these went so well, but it’s definitely an outlier of an event.
 
Swanson52 said:
I def need surgery. My shoulder hurts all the time and it negatively impacts day-to-day life. I’m not sure why these went so well, but it’s definitely an outlier of an event.
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Yeah the quality of life aspect is the litmus test there. Well, enjoy the strong day for what it was and use the memory to push you when the rehab work becomes a chore.
 
Hyde said:
Yeah the quality of life aspect is the litmus test there. Well, enjoy the strong day for what it was and use the memory to push you when the rehab work becomes a chore.
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For sure. I found some tools at the new gym to minimize the pain, namely the rogue mono attachments; I self handoff, and that was rough on the shoulder. These took that out of the equation and I could just press.

But I can’t “train around it” forever, ya know? I can’t use my left arm at a drive through, putting shirts on is a struggle, **** like that. It’s time.

Thanks for the encouragement!
 
Hyde said:
YOLO Pull!!!
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You nailed it!! Lol!

I’m def convinced 5th Set is the way for me now though. My last pull before this meso was a shitty 435x3. I’ll be back to it ASAP.
 
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Surgery went well, everything cleaned up nicely and I’m put back together.

I’m going to be working with PT in person on mobility/ROM/etc, but I also signed up with a place marketed as “The Barbell Physio”, who specialize in post op programming to get you back in the game. I’ll work with them for 6 months. I’ll log here if anyone is interested.
 
Definitely would love to follow your recovery log. So +1 vote for a “yes, please”.

Glad the procedure went well, man.
 
12 days post surgery, and I finally made it back to the gym. Diet has been a **** show basically all 12 days, but I jumped back on track yesterday. I’m 287!

BELT SQUAT
“365”x2x4
X12

REVERSE LUNGES
12x4 each leg

DB INCLINE PRESS
40x15x4

DB ROW
40x15x4

DB SLDL
40x12x4

Just getting a feel for how everything is going to look. Felt great to get a bit of a pump and work up a sweat.
 
Keep the diet clean and hopefully some water will fall off. I also did unilateral work with my bicep repair. I think it helped. It sure didn’t hurt anything!
 
Hyde said:
Keep the diet clean and hopefully some water will fall off. I also did unilateral work with my bicep repair. I think it helped. It sure didn’t hurt anything!
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That’s what I’m saying. No reason not to!
 
Lotta slacking on my part. Back in the gym after a week out.

BELT SQUAT
“405”x2x4
X12

ONE ARM INCLINE PRESS
55x8x4

ONE ARM DB ROW
55x8x4

ONE ARM KB SWINGS
33x12x4

REVRSE SLED DRAGS
90x6 passes.
 
284.4. Eating at maintenance now after about a 10 day diet break.

FLAT DB PRESS (everything is single arm)
70x8x4

MEADOWS ROW
75x8x4

HAMMER CURL
35x8x4

DB SKULLCRUSHERS
30x15x4

FACE PULLS
40x25x4

Good session today. Felt good.

I’m reevaluating my training coming out of this surgery. I like 5th Set, but I don’t think there’s enough frequency for me. I recover like I never trained, but I think that I also progress in some exercises like I never trained as well.

I’m going to go back to 5/3/1, 4 days, either FSL or BBS. I got to 600/400/600 using 5/3/1, and although I’m older, I don’t see why I can’t do that again. I’m healthy, my diet is good, and my hormones are optimized. As I was told once in this thread, I’m not going to place limits on myself. Those are my goals.

Thanks for reading, I welcome feedback.
 
You aren’t really in a position to run a powerlifting program right? I mean, the goal right now is maximum muscle maintenance while you heal and rehab your shoulder. I strongly recommend lower body weakpoint training. Now is the time for lots of unilateral/single leg work and junk like calves and abs.

All programs will work if you believe in them and consistently do your part to work hard, and choose accessories wisely.
 
Hyde said:
You aren’t really in a position to run a powerlifting program right? I mean, the goal right now is maximum muscle maintenance while you heal and rehab your shoulder. I strongly recommend lower body weakpoint training. Now is the time for lots of unilateral/single leg work and junk like calves and abs.

All programs will work if you believe in them and consistently do your part to work hard, and choose accessories wisely.
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Oh ya that’s what I’m doing. I’m going all unilateral stuff and belt squatting, with SSB starting next week. I’m talking going forward; I’m out of my brace in 20 days then I start shoulder rehab, but I’ll be able to squat and deadlift (according to my doc).

Just laying out my plans. I’m a textbook over thinker/planner. Lol.
 
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285.0 post load

SSB
225x5x5

KB SHRUGS
53x10x5

KB SLDL
44x10x3

SPLIT SQUAT, 18” BOX
BWx10x3

Work capacity sucks. I’m shooting for 50 reps of each assistance. Managed 30. I’ll get there.
 
285.0

All DB work is unilateral of course.

FLAT DB PRESS
80x8x5

DB ROW
80x10x5

DB CURL
35x10x5

DB SKULLCRUSHERS
35x10x5

FACE PULLS
50x25x4

PT update-I’ve gotten almost all my ROM back 150/180 degrees all directions), and I’m using weight in rehab exercises now. 2 more weeks in the brace then the fun begins.
 
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282.6

TRANSFORMER BAR-BACK SQUAT
225x5x5
I could’ve gone quite a bit heavier here in retrospect, but it’s a marathon.

ONE ARM RACK PULLS
90x10x5

GHR
10,10,8,4

LUNGES
10x3

Eating at maintenance and just trying to move daily.
 
The movement is important for your recovery, as well as overall well-being and maintaining better work capacity for when you can start training that arm again.

I reinforce that because many days I don’t want to do things on off days - my base instinct is to be a lazy slug, but I always feel and do better when I make some kind of movement a priority.
 
Hyde said:
The movement is important for your recovery, as well as overall well-being and maintaining better work capacity for when you can start training that arm again.

I reinforce that because many days I don’t want to do things on off days - my base instinct is to be a lazy slug, but I always feel and do better when I make some kind of movement a priority.
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Absolutely. I go to the dog park and take a couple mile walk everyday regardless of training. It just feels good.
 
I need to follow you guys’ leads. I truly am a lazy pos on off days other than an occasional walk with the fiance.
 
281.4

DB SHOULDER PRESS
50x8x6

MEADOWS ROWS
75x10x5

SS

INCLINE DB PRESS
60x10x5

HAMMER CURL
30x10x5

SS

CABLE PRESSDOWN
50x10x5

CABLE FACE PULL
50x25x4

Still unilateral.
 
Walked 1.5 miles with the 25# vest today for the first time in a couple months. Calves were on fyah.

Squats tomorrow.

291.0 post load. Gonna tighten up the diet a bit going forward.
 
286.8

TRANSFORMER SSB
245x5x5

KB SLDL
53x10x5

KB SHRUGS
53x10x4
53x30

REVERSE SLED DRAGS
90x7 passes.

Out of my sling today (a week early), starting strengthening exercises Friday.
 
Remember that rehab is about frequency, NOT intensity. It’s about tons of constant, safe movement. It’s cross-country, not sprinting. Do the work and you will reap the rewards!
 
Hyde said:
Remember that rehab is about frequency, NOT intensity. It’s about tons of constant, safe movement. It’s cross-country, not sprinting. Do the work and you will reap the rewards!
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Oh for sure. I’m just looking forward to moving some. I did some overhead pulley work today and it felt awesome.
 
284.2

Unilateral

DB PRESS
90x8x5

DB ROW
90x10x5

DB CURL
35x10x5

SS

DB SKULLCRUSHERS
35x10x5

FACE PULLS
60x25x4

Good day. I’m running out of DB weight though.
 
Hyde said:
Woof! I have never used actual Tren, but I can already tell you I couldn’t hang with that lol
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I tried tren about 10 years ago, and the sides fucked me up. Similar to the NPP-debilitating anxiety was the worst. I lasted about 2 weeks.
 
281.6

Short on time today, so I had to do a quick session.

TRANSFORMER BAR-BACK SQUAT CONFIG
275x5x5

GHR
10x4

My fuckin IT bands hurt til the 5th set of squats today. Being a middle aged man in cold weather sucks. Do not recommend.
 
Swanson52 said:
281.6

Short on time today, so I had to do a quick session.

TRANSFORMER BAR-BACK SQUAT CONFIG
275x5x5

GHR
10x4

My fuckin IT bands hurt til the 5th set of squats today. Being a middle aged man in cold weather sucks. Do not recommend.
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You gotta try cut off sweatpants and knee sleeves with long socks under full length sweatpants. That’s where the money is. And buttsweat.

Weight heading the right direction!
 
281.6. Holding a little post-squat fluid.

DB SHOULDER
60x8x5

DB INCLINE
70x10x5

SS

MEADOWS ROW
85x10x5

FACE PULLS
70x25x5

Ran outta time. No bis or tris today.
 
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