Masters division weight training

OnlyGround
262

I think most surgeons (and many PTs) are too conservative, but also understand why. My first 2 shoulder surgeries I followed the Dr and PT exactly…but w/ mixed results. My shoulder got worse after the first surgery - even experiencing the joys of a frozen shoulder (cortizone coctail and “manipulation”). Next 2 shoulder surgeries I did PT exclusively by myself and had better outcomes. Basically followed what my shoulder allowed - “intelligent pushing”.

More recently - 4 years ago now, had 2-level decompression lumbar laminectomy and facetectomy surgery for severe spinal stenosis that led to neurogenic claudication. Basically couldn’t be on my feet for more than 5 minutes w/o severe leg and foot pain and numbness. Have permanent nerve damage in both feet from waiting too long. In any event I let the surgeon know I expected to return to powerlifting ASAP. He agreed, but admitted it would be new territory for him. 2 days after surgery I walked 2 miles and 7 days 8 miles. Exactly 4 weeks post surgery I started a very conservative linear progression starting w/ the empty bar for squats and 135 for deadlifts. Again, “intelligent pushing”. Within 6 months I was at 95% of previous bests. My experience is to push but be smart about it - by now you should know the difference between discomfort and injury. Good luck!

3 Likes
263

And well done on your 21 yrs alcohol free - that is no small accomplishment. I still enjoy good beer - sometimes too much so, but can appreciate your discipline. Congratulations!

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264

Really good information here, thanks guys. The 22 year fitness influencers just as we did at their age have it all worked out but you really can’t learn wisdom or experience has to be suffered for over many years. Cheers boys

3 Likes
265

Have you guys tried AI for meal planning and grocery lists? Its fucking insane how good this is

I threw in 2500 calories and 250g protein and nominated a grocery store chain and in seconds it laid it all out for me

3 Likes
266

Interested in what it put out for you if you do not mind posting. 250 gms protein? What is your bodyweight @Urinal_Cake

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267

Meal 1 – Breakfast

High-Protein Oatmeal Bowl

  • 1/2 cup oats (150 kcal, 5g protein)
  • 1 scoop whey protein (120 kcal, 25g protein)
  • 1 tbsp peanut butter (90 kcal, 4g protein)
  • 1/2 banana (50 kcal, 0.5g protein)
  • 1/2 cup egg whites, scrambled (60 kcal, 13g protein)

:small_blue_diamond: Total: ~470 kcal, 47g protein

:green_salad: Meal 2 – Mid-Morning Snack

Greek Yogurt Parfait

  • 1 cup plain non-fat Greek yogurt (100 kcal, 20g protein)
  • 1 scoop whey protein mixed in (120 kcal, 25g protein)
  • 1/4 cup berries (20 kcal, 0.5g protein)
  • 10 almonds (70 kcal, 2.5g protein)

:small_blue_diamond: Total: ~310 kcal, 47.5g protein

:poultry_leg: Meal 3 – Lunch

Grilled Chicken Rice Bowl

  • 6 oz grilled chicken breast (280 kcal, 52g protein)
  • 1 cup cooked brown rice (215 kcal, 5g protein)
  • 1 cup steamed broccoli (30 kcal, 3g protein)
  • 1 tbsp olive oil (120 kcal, 0g protein)

:small_blue_diamond: Total: ~645 kcal, 60g protein

:cup_with_straw: Meal 4 – Pre-/Post-Workout Shake

Protein Shake

  • 2 scoops whey isolate (240 kcal, 50g protein)
  • 1 small banana (90 kcal, 1g protein)
  • 1 cup almond milk or water (30 kcal, 1g protein)
  • 1 tbsp peanut butter (90 kcal, 4g protein)

:small_blue_diamond: Total: ~450 kcal, 56g protein

:cooking: Meal 5 – Dinner

Lean Beef & Veggies

  • 5 oz lean ground beef (90/10) (300 kcal, 40g protein)
  • 1 cup roasted vegetables (50 kcal, 2g protein)
  • 1/2 avocado (120 kcal, 2g protein)

:small_blue_diamond: Total: ~470 kcal, 44g protein

:cheese_wedge: Meal 6 – Evening Snack

Cottage Cheese & Nuts

  • 1 cup low-fat cottage cheese (160 kcal, 28g protein)
  • 10 walnuts or almonds (70 kcal, 2g protein)
  • Optional: sprinkle of cinnamon or berries

:small_blue_diamond: Total: ~230 kcal, 30g protein

:white_check_mark: Daily Totals

  • Calories: ~2500 kcal
  • Protein: ~250g
  • Carbs: ~200g
  • Fat: ~80g
2 Likes
268

Speaking of AI, received an email today about this.

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269

Great now the terminator is going to do a fuckton of accessory work and swear a lot

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270

The ai diet list is cool. I just started using chatgpt for work memos lol. I still dont trust ai tho haha

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271

I use it for my work and it makes a lot of mistakes, you have to word your questions well

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272

Might have to rethink my rest days or just not push myself on leg day. I was absolutely wiped out yesterday after leg day the day before. Like surprisingly tired for most of the day.

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273

Also mixing in some Bulgarian split squats lately. I forgot about those brutal motherfuckers.

274

Do relatively hard cardio the day after lifting lower body.

And up your dietary fat since it sounds like you’re still primarily low.

2 Likes
275

Of all the exercises I do, I think my tricep extensions are the main culprits when it comes to my right elbow pain. Not sure how to work around that. I need those tricep extensions. Lol

276

Sometimes the exercise that’s causing the pain isn’t the actual cause

That totally didn’t make sense sorry, I know what I meant tho

2 Likes
277

Is flipping tires a good exercise? I think the tire weight is around 300lbs and is about 5 feet tall

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278

Barbell or dumbbell? If dumbbell single arm? Seated, standing, lying, incline?

279

Im always cautious of tire flips because i dont want to tear a bicep. Great exercise but not worth the risk.

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280

Bodyweight leaning forward on rings.

281

You are already being diligent on keeping your shoulders/traps down and pinched back?

2 Likes