As I’ve detailed plenty of times before I had shoulder surgery three years ago to repair a torn rotator cuff and labrum. I’ve also torn my trap on that same side in the past, so the shoulder is pretty jacked up.
Because of this I spent the majority of the last three years doing tons of pushup variations on the floor, the Jungle Gym XT, medicine balls, etc. Any time I tried to press dumbbells or a bar the pain was just too much to deal with and I had become very gun shy.
I’ve been able to press overhead since about six months after the operation but I haven’t been able to lay down and press a bar or dumbbells without pain since.
After blasting the hell out of every pushup variation known to man for the last 36 months I was able to finally lay down and press a bar pain free for the first time since 2006. The only press I could do was a Swiss bar incline press and I had to stop the bar about two inches off my chest… but boy did it feel good for a meathead like me to press some weight again.
I started with 135 the first day and worked my way up to 225 x 9 (I was hoping for 10 and thought I did it but the video shows otherwise) in eight weeks. This is not record breaking or even that impressive. But it was a big accomplishment for me since I haven’t touched that kinda weight in years and I was pretty psyched about it.
I alternated the Swiss Bar incline press with chest supported rows, as seen below. On most row exercises I like to hold the weight at the top with a good shoulder blade retraction for a second. This ensures that the weight isn’t too heavy and potentially injurious to my shoulder. If you have any type of shoulder issues heaving heavy rows probably isn’t the best idea in the world. Although, having said that, I will still rock a high rep cheat dumbbell row with anywhere between 130 and 170 pound dumbbells from time to time. I am a meathead at heart after all…
After Swiss bar inclines and rows I hit some Vince Gironda chest dips and chin ups.
Next up was a super set of dumbbell front raises into cheat lateral raises.
Yes, I did lateral raises. I hadn’t done them in probably five years and just felt like it.
I alternated this with band pull aparts.
Finally, as a little finisher challenge, I decided to see how many reps I could blast out with 135 on an overhead log press after doing all that other stuff and being pretty fatigued. Someone else in the gym was using it and it was sitting there set at 135 so I decided to grab it and give it whirl. In all honesty, if I had to load it myself I probably wouldn’t have it.
I managed 24 partial range cheat reps.
Bodyweight in the videos was 205, but that was after eight weeks of very little sleep and food with stress levels through the roof. Things are a bit more normal now and I’m currently sitting at about 212 and climbing back up.
So for those who’ve asked, my training is going pretty well. How about yours? Let me know what you’re up, how it’s going and if I can help.
PS. Today is the last day to pick up Vince Gironda: Legend and Myth at 50% the normal price. Definitely worth the read for some cool exercise variations and mindset stuff.
14. Oct, 2011
at 1:35 pm #
Nice work brother—and since you asked…..Yes, I could use your help. My much anticipated training/eating program! I’m assuming it’s taken you a little while because you’re designing a nice cover for it. So I thank you in advance!
14. Oct, 2011
at 2:23 pm #
MGS phase 1 – mind you, the ACTUAL phase 1, not the beginner phase. Unfortunately I feel kinda cheated on those high rep mondays after squatting and deadlifting heavy for months ^^
28. Oct, 2011
at 8:44 am #
@Till: There’s a method to the madness.
Scott R- No direct arm work during that phase. Four days upper/lower.
Luke- Good luck getting back.,
Jason- It bothers me.
Michael- If you did that three times per day with some protein you could be fine. Just be careful of the oil and the nuts as the calories can add up real quick and you could be way over where you’re supposed to be.
Brody- Not on my feet.
Grant- That’s a tough call. Really depends on the person/situation.
JJ- Word
14. Oct, 2011
at 3:10 pm #
I take you are doing legs/biceps the next day? how many days per week total in the gym? Oh yeah, I take you are still doing the Renegade Diet, if so which phase? Keep tearing it up in the gym and on the cardio!!!!
14. Oct, 2011
at 3:16 pm #
Hi Jason Great post of the videos and great to see you coming back to some strength after you injury lay off.
I play rugby and have been nursing a torn deltoid for quite some time now probably going into the realm of 6 – 7 months. I have just started to get back into the overhead press with a solid 8 x 2 x 60 kgs. That weight isn’t going to impress anyone but was happy with it after the lay off. I won’t put what I was benching I am a bit embrassed at the moment.
I have been interested to see what you actually do in the gym in terms of exercises and rep ranges so thanks for the insight. Keep the posts coming
Luke
14. Oct, 2011
at 3:20 pm #
Sorry should have put this in my earlier post but my training is looking like this at the moment –
Tuesday – Shoulder Press, Bench Press. Monday Squat, Deadlift and T-Bone Row then Saturday Shoulder Press, Bench Press. Three workouts a week, very quick prob only half hour – I have been told I need to incorporate more exercises but do get good traction out of the ones I do do – Any suggestions would be appreciated?
14. Oct, 2011
at 3:32 pm #
Jason,
How does your shoulder respond to floor presses? Any pain?
14. Oct, 2011
at 4:09 pm #
I was very happy to read that your shoulder is getting better on the go! You just deserve it.
14. Oct, 2011
at 6:19 pm #
It is always good to see others recovering from injuries. It give me hope that I can recover as well.
I have been following 5/3/1 followed by a finisher (like what is in 3XM). I also throw in a strongman medley on weekends for conditioning. I need to loose 20lb, maybe 30. I suck at counting calories or diet plans so I have resorted to eating mainly huge salads filled with veggies (plus some fruit and nuts). I only put oil and vinegar on them. Is there anything wrong with this simplistic approach to fat loss??? Thanks.
14. Oct, 2011
at 7:31 pm #
Where are your merrel trail gloves?
14. Oct, 2011
at 8:42 pm #
Awesome Jay. I gotta question for you, which I also asked in your inner circle.
Out of all your programs… (RBC (2), Uncaged, Rampage, 666, 3XM etc.)
Which one would you say has so far delievered the best size and strength?
I respond better to intensity training. I find I always burn out from high volume programs. I was, and still am, good at sprinting, jumping and all the fast, explosive sports.
Thanks heaps.
15. Oct, 2011
at 5:52 am #
Shoulder stuff aside….I gotta give you a shout out for the Army of the Pharoahs
15. Oct, 2011
at 11:18 am #
Fuckin heading out the door right now to heave some weights after watching those videos. Awesome stuff!!
15. Oct, 2011
at 2:17 pm #
What’s up Jason. Hey, so I bought your Minimalist Training guide not long ago and was planning on commencing my weight lifting last Monday. So I arrive at the shed where I have all my weights(I took a 3 month break from lifting) & to my sad & inconvenient surprise.. ALL my weight lifting equipment had disappeared! It seems someone had taken all my weights. So anyways, since I have NO WEIGHTS and I am a customer of three of your products(MSG, 3XM, & the last Minimalist Training) I was hoping you could maybe help me come up with an effective body-weight training program, seeing as I no longer have weights & the closest gym is 50 miles away(aside from the fact that I dislike public gyms). Thank You for any help! It truly will be appreciated.
28. Oct, 2011
at 8:54 am #
@Weightless Customer: So sorry to hear that man. Try Zach’s Bodyweight Bodybuilding- http://tinyurl.com/42jsfz9
Kyle- Hindu, divebomber, blast strap, med ball, plyo, jungle gym, superman, slide, planche, steep incline, close grip, you name it.
AS- I will assume you are young because young guys get this quite often from dips. I’d simply stop doing them.
Carl- Unfortunately that would not be my area of expertise or something I would feel comfortable commenting on.
Steve- Swiss bar on an incline is way safer. Swiss bar flat is way safer. Straight bar incline is way safer. Straight bar flat bench is the riskiest.
16. Oct, 2011
at 5:08 am #
That’s awesome Jay, totally relate to the doing the lateral raises… just because you could!!
I had knee surgery 5 weeks ago and now I’m now gunning to clean and jerk 150% of my bodyweight! Back playing Rugby next week and cant wait!!
You may no-sell benching 225 for 9 but that is still strong! Incredibly strong considering you had shoulder surgery!! It’s also a milestone in the long run to getting as strong as you’ve ever been :)
16. Oct, 2011
at 10:43 am #
Could you share with us your “push-up variations” that you did? I’ve lost some definition in my chest and would like to get it back.
16. Oct, 2011
at 6:00 pm #
Hey Jason,
Glad to see your shoulder is healing up….wish you the best. I have a similiar problem except with my chest. When i do dips i get this searing, sharp pain in my sternum. Do you know why this could be. I really love dips and the effect on my tris, but the pain in my sternum is too much. Ive given up dips for now but i dont know what i could possibly replace dips with in my routine for my triceps. any help would be appreciated.
17. Oct, 2011
at 8:14 am #
the Close-Grip Bench Press is awesome for the triceps. They respond best to high loads and this exercise allows you to load on the plates.
17. Oct, 2011
at 7:47 pm #
Jason,
It is great to heat you have rehabilitated your shoulder to the point where you can get back to more of the exercises you enjoy. Thank you for including the videos. MGS explains a lot, but the videos really clarify the right cadence and intensity for me. I am dealing with a disc protrusion between S1 and L5. After two years of natural healing, and therapy I am much better than I was and while I can downhill ski and mountain bike I still cannot tolerate much spinal loading. If I squat or dead lift even light weight with perfect, deliberate form the radiating pain returns and can take days to weeks to settle down. Multiple doctors of different disciplines tell me at this point my only option is surgery, but that of course carries certain risks (scar tissue development or a nicked nerve can result in hamstring numbness, continued pain or drop-foot). I remember you had herniated disks from, I believe abdominal work. Do you have any ideas on how to rehab this injury further or other training techniques that might help? Thank you very much.
20. Oct, 2011
at 7:23 pm #
Jason,
Glad to see you’re back to the exercises you love. I have a question that I ask with tremendous respect however. Just the other day you had a post about highly NOT recommending bench pressing due to so much stress on the shoulders. I’m not neither for or against the bench press, but I’m confused because I thought you were against it, especially with your shoulder problems. Does using the Swiss Bar with neutral grip take stress off of the shoulders? I’ve never been in a gym with one of those. Thanks for all the great info and blog!
28. Oct, 2011
at 4:50 am #
Damn dude I missed this, training looks solid and strong!
Log Press finisher was legit!!!
Keep doin’ it homie!
28. Oct, 2011
at 8:54 am #
@zach even – esh: Thanks brotha! Just trying to keep up with you!
29. Oct, 2011
at 2:20 pm #
Thanks Jason! I’ll be sure to look into that. Also I’m glad everything’s going good with your shoulders & that you’re back to doing the exercises you used to love. Hope all is good.
29. Dec, 2012
at 2:41 pm #
Hey Jason,
I just found your site a few months ago but i’ve been reading everything I can, I absolutely love your training philosophy. I’m 19 an training to be a SEAL. About 3 months ago I strained my lower back doing a power clean. I haven’t been able to do jack shit since and its been killing me. I got x-rays and an MRI and none of them found any issues with the discs or bones, its a muscular injury. I’m saying all this because I read that you had a similar problem in your past when you herniated some discs in your back. I’ve been seeing a Physical Therapist, but it doesn’t seem to be getting better. What did you do to rehab your back and deal with not being able to train?