Parabellum's Power Log v2

[Parabellum]

great to see this going again. What was 2nd surgery about?

All the other vid links are broken, would you mind posting more?

What is height, weight age?

The vids are long gone. I'll put new ones on youtube.

The 2nd surgery was for a massive supraspinatus tear.

 

[Parabellum]

9/30

bench
bx10
95x10
135 x 10
185x5
225x5
phenom
315x4
365x3
405x3
I put on my apex shirt but I couldn't move my hands out into position. I gained 20 lbs eating meatballs, cookies and cake in the last 2 months
455x2
495x2

 

[artificialaspirations]

I've had one of those and a a lesion on the labrum repaired 12 months ago. What was the first?

 

[Parabellum]

I've had one of those and a a lesion on the labrum repaired 12 months ago. What was the first?

The first one was at the VA hospital and it was to file down a bone spur and clean up a tendon. I remember waking up in the recovery room and the doctor who did surgery told me he left the tendon alone to heal on it's own. I was furious because this doctor was a newbie and they promised the senior doctor would to the surgery.

Those doctors are something else.
I was massive at the time and the I passed all the tests because the supporting muscles were strong. They put me in a tube for a hour to do a MRI and then they could not find a tear. One doctor told me that I can cut out my clavicle and I won't have anymore shoulder problems. They also told me to stop lifting for 3 years and my pain will go away. They also told me that I will never bench press again.


After a few months of rehab I was back to benching and with the help of world class lifters like John Bernor, Chris Taylor and Mike Miller I smashed my pr's. God Bless them.


After the second surgey the doctor said I will not lift heavy again. A few months later I did 585. I hurt my shoulder doing kettle bell swings. I had another MRI done and the idiot doctor could not read it. Punk. He could read all the post surgery MRI's from the first surgery. He wanted to cut my arm open and reattach my bicep because I was complaining about shoulder pain which I was feeling in my bicep.

I am sort of in limbo. I need someone who knows what I am going through to help me out with a good training program. I have not been able to find anyone who give a sh!t to help me out. All I get is do this shoulder exercise for a million reps and you'll be ok. I'll be alright to do normal day to day activities. I am looking to really big up my weak area's while exploiting my strengths. Following doctors orders has made me weak.

 

[Parabellum]

10/5 Monday - back yard My shoulders are screwed after many years of abuse. So I am deliberately going light and slow. The last thing I want is another shoulder surgery.

Shoulder press
bx10
bx10
65x10
95x5
95x5
bx10
bx10

lat pull downs
forgot how much x10
forgot how much x10



----------------------------

10/7 Wed

Deadlifts
135x10
225x10
315x3
365x3
I had to stop here. I need help getting my lower back stronger. It kills me when doing deads. To the point I have to stop waht O am dopuing and sit down. Sometimes it bugs me from just walking.

leg press
270x10
450x10
630x10



leg curls
45x10
90x10
90x10
900x10


-------------------------------

10/9/09 Friday

bench w/ free spotter - this is very cool - I have to get used to lifting with my plams then squeezing the bar.
135x10
225x10
add super phenom
315x3
405x3
405x3
455x3
495x4
YouTube - free spotter 495 720p

tri pushdowns
50x20
70x20

-------------------------------------

10/12 Sunday

squats
135 x 10
225x10
315x3
405x3
455x6

leg press
360x10
540x10
630x10
1000x10


--------------------------------

I'm following the 5/3/1 template. I found a cool shieko template for equipment and I'll use those numbers for when I do equipped 5/3/1 days. I am trying to stay with the numbers but some of them seem low. For the last 2 months I haven't touched a protien shake and I went over board with oero cookies. I don't think I eat more then 100-150 grams of protien per day.

This week I am starting my keto diet which will up my protien big time. I do really well with no or low carbs anyway.

Goals for 2009
acclimatize to hitting heavy weights and stay injury free aka follow the 5/3/1 template.
stay consistant

Goals for 2010
bring up my dead
smart injury free benching
work on my squat
do at least 2 meets

Goals for 2011
1000 squat

 

[Parabellum]

10/12 Mon

shoulder press
bx10
bx10
65x10
75x10
95x3
115x3
135x6
bx20
bx20
bx15
bx20
bx15

reverse bench pull ups
x10
x10
x10

tri pushdowns
50x20
50x20

 

[Parabellum]

10/15 quick workout today

hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor

leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10

hyper extensions
x20
x20
x20

What else can I do to strengthen my lower back?

 

[Parabellum]

10/15/2009
heavy bag

10/16/2009

bench
bx10
95x10
135x10
185x6
225x6
add phenom
315x5
405x3
455x3
495x1
525x1
YouTube - 525lbs

 

[artificialaspirations]

10/15 quick workout today

hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor

leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10

hyper extensions
x20
x20
x20

What else can I do to strengthen my lower back?

good mornings, reverse hypers, DLs, defecit deads, farmers walks, and ab work

 

[Parabellum]

Cool ..thanks


10/18 squats
titan centurion single ply squat suit cut into briefs from 2003 - stretched out big time. lol

bx10
135x10
225x10
315x5
405x5
495x5
585x5