Tom Emelander's Training Log

Forum to store USPA member training logs.

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PostPosted: Thu Nov 22, 2012 7:06 am
I have recently decided to keep a training log on a couple different websites and since I enjoy lifting in the USPA this seems like a perfect place to start. The first portion of this log will consist of my comeback from major pec surgery. I did not have too much sucess finding any recovery programs online so this is a perfect opporunity to document one for people down the road. I also hope that during this process I can get input from everyone.

A little history of myself: I started competative lifting back in ~07 doing bench only meets at bwt 220 in single ply. At the time I rairly worked legs and dling/squating where not part of my routine. After my first or second meet I recieved a few comments from some strong guys about lack of lower body strength taking away from my bench. The next week I decided it was time to start hitting the legs. My first full squat was 365 and dl was some where around 400. Considering I could hit a 400 lb raw bench this was embarassing to say the least. I continued to do bench only meets moving up weight classes and getting my single ply bench up to 700 a few time in comp. I then started to dead lift in meets and pulled 765 single ply. After the Fit Expo in 11 I decided to switch up to raw lifting for a while, I was getting tired of getting stronger but missing weights due to gear not fitting and other variables that come into play when using gear. By now I was 275 bwt and was going to do a full power meet raw. I ended up tearing my mcl doing some strongman stuff so had to take a little off legs for a few weeks. In August of 11 I did my first raw meet at 275bwt 565, 501, 700. I had a great time and decided I would stick to raw for a while. I decided to do the raw unity meet earlier this year and went 600, 496, 700. I was extremely disapointed with the results but knew my training was to blame, I had been doing my workouts that I had done for gear but just didn't use gear which was not what I needed. I also strained my pec fairly good in this meet so needed some time to rehab. I contacted Josh Bryant and had him set me up a program to lift at the APF Texas cup with intentions to lift at IPL Worlds later this year. We continued to battle through pec strains the entired 19 week training program so I token benched at APF Texas Cup in August. 630 (easy), 135, 755 (easy). I was thrilled to see the results and left some out on the platfrom, this was going to be a huge IPL Worlds for me. During the training for worlds I still continued to struggle keeping injury free with the pec and also had a minor strain in my adductor muscle. The adductor strain took 3 weeks of deload to over come and I was able to bench heavy the last four weeks before Worlds.

IPL Worlds
Going in to this mee the goals listed by importance were to stay injury free, 800 pull, mid 1900 pull. I figured 660-670 squat, 475-500 bench and 800 dl. Meet day came around and I was feeling stronger than I ever had. Opened at 600 squat, it was easy so I went to 640 and missed it on depth. It came up easy as well and I was right there on depth so I decided to go ahead and take it again and save my legs for the pull. Last squat was the best leaving me question of not going up in weight. I started warm ups for bench and I knew right away 500 was not going to be a problem. Opened at 450, then 475 and finally 501. 501 felt and looked like a warm up so I decided to go ahead and try and get a pr fourth attempt at 512. It honestly felt like I could have gone 530 so I figured 512 wouldn't be an issue. Wellllllllll at some point on the way down I tore my pec. I was extremely dissapointed becasue I hate not being able to work out and also I had the meet of my life going on. I passed on dling because I did not know what damage I had done at that point but prior to the tear I was going to open at 770 then go to 800 leaving me a third attempt at something more. It was not ment to be that day. I was not scheduled to come home till Tuesday and my entire upper body on left side was black/purple/swollen. I set up an apt with Dr Holt here in Houston, who is a chief surgeon and shoulder specialist. He is also very sports oriented so I knew he would be the best to help me get back and not say "your never lfiting again".

Apt./Surgery
Wednesday Nov 13 I went in to see Dr. Holt and he was impressed to say the least on how bad it looked, he called in every person in his clinic to come see what a tear looks like on someone with a big pec. He was very reasurring from the beginning, I would be back to 100 percent after surgery. He didn't bother with an MRI becuase either way surgery was going to happen. I had surgery two days ago and things went perfect. He met with my wife and said it was repaired to 100 percent. From what my wife relayed to me it sounded like a type 2 tear between muscle and tendon but I will confirm at my follow up with Monday. He put in two bone anchors and of course sutures where needed. Before surgery I asked about starting rehab and he said I was to do nothing between surgery and the Monday follow up. So here I sit with my arm in sling waiting till Monday hoping that rehab can begin and I can do leg only stuff starting next week.

Other info
I train at the Warehouse gym in League City Texas. Notable members included Josh Thigpen and Andy Vincent (both pro strongmen), Abe Harrod, Trey Kerth, Matt Wray, Nick Guitiarez, Chris Reeves, Zack McVey (powerlifters) and many more ametuer strongmen and various strength athletes.

All that being said, most posts wont be that long and I plan to be very dilligent about keeping log up to date through this entire process and even after. My next post will be after follow up Monday where hopefully I can start working out doing what I can and rehabing the upper body. I haven't made any short term goals at this point becuase I don't have any idea how long this is going to take but I would hope before the end of next year I get that 800 lb pull and 700 lb squat.

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PostPosted: Thu Nov 22, 2012 9:47 am
Welcome Tom! Great to see you post your training log here! I think your rehab training log will help others as they see you get back 100%. Looking forward to seeing you back on the platform in 2013!
Steve Denison,
http://www.uspa.net

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PostPosted: Mon Nov 26, 2012 4:02 pm
I went to my follow up today and recieved some good news. Like he had told my wife the surgeon said everything was repaired perfectly and I can begin rehabing this week. He said the rehab will consist of basic streching with a therapist to ensure my shoulder doesn't loose mobility. No more than 60 deg abduction and no more than 45 external extension. I will do this 3 x a week for 5 weeks, most likely wont have to go this often after the first couple visits. The great news is that I can go to the gym to do leg only movements such as leg press, extension/curls, glute ham and saftey bar squats. My next follow up will be first week of January and if all is well I can start doing light upper body stuff for reps. I will go to gym tomorrow to do legs and probably do this 2 times a week.

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PostPosted: Tue Nov 27, 2012 6:04 pm
First day back in the gym in 3 weeks (includeds the week off before IPL Worlds). All the stuff I did today was exercises I haven't done in over a year. My muscles fatigued quickly and I dragged through this workout, prolly due to not doing anything but laying around for so long and not being in the mood to eat like usual. Already lost about 15 lbs bwt! I am making it a point to eat more and get as much protien as I usually do.

Hack squats
lots of warm up sets x 10
5 x 10 work sets, easy weight but set of 10 made my legs get tired used to triples and singles on stuff
leg press
4 x 10 same type of scenario as hack squats
leg extensions
4 x 10
leg curls
3 x 10, extremely fatigued at this point not only muscle wise but just plain tired
adductors
2x 15
abductors
2 x 15
abs
3 x 15

Tomorrow is first day of going to rehab for pec

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PostPosted: Wed Nov 28, 2012 2:11 pm
First day of rehab, the facility and people where great.

15 min of heat

Checked my active range of motion: Flexion 85 deg, did some other ones but they weren't important becuase she didn't write them down.

I did an exersice I will refer to as pull down stretch. Basically on a pull down machine with a rope fed through a pully over head. I had arms directly in front of me with elbows bent at 90 degs. I pulled on rope with my right had until I got a light stretch in the right armpit area. held stetch for a few secs and then relaxed. Did this for 3 mins.

Moved arms out to a 45 from directly in front of me and repeated the process for 3 mins.

Bent over and left arm hang straight down, supported myself on a rail with right elbow. Swung arm forward and backwards for 20 reps, side to side 20 reps, counterclockwise rotation for 20, clockwise rotation for 20. All movements were done till there was a light stretch.

Checked on passive range of motion and stretched each movement for about 30 sec to a min: flextion 115 deg, Abduction 66 deg, external rotation 36 deg, internal rotation 83 deg, extention was way past limit given by surgeon so she didn't write it down.

Iced for 10 min

My limits as mentioned in previous post where 60 deg Abduction, 45 deg External rotation and 45deg extention. Since I was already past the limit in 2 of the three and very close on third she said she would stretch me till I just felt it even if past the limit. There would be any benefit in moving me to the limit deg with no stretch. I am happy to see that my range of motion was where it needed to be 5 weeks from now, so Im somewhat "ahead of schedule".

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PostPosted: Fri Nov 30, 2012 9:38 am
Rehab #2

Heat 15 mins
Pull up stretching in front 3 min
pull up stretching at 45 3 mins
pendulum arm swings 20 each variation
Added in external flexion and tension with a band 2 sets of 12 each way
Some behind the back stretch where left arm was at waist level holding a strap that i pulled upon with right arm 2 sets 1 min each (did this last week also but forgot to mention it)
Added in another exercises where I laid on my back arms up toward ceiling, did a scap retraction then chest flex 2 sets of 12
Therapist did my stretching again
10 min of ice

Massive improvement on all exercises from two days ago and also ROM on stretches. She didn't record any of the degs becuase I am past the limits given by surgeon. I can also do the exersises at home when i feel like, so i will most likely do them on days I don't go to rehab. The therapist mentioned faxing over my results to surgeon after next week to see what he wants me to do since the progress is far better than expected.

May do legs tonight but most likely tomorrow. Either way I will post about workout tomorrow. I have decided that i will do a 2 day a week split, one day utalizing saftey bar squats with accesories and second day will be a body builder style day with higher volume machine stuff (this day will be something I have never done before).

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PostPosted: Sat Dec 01, 2012 1:32 pm
Leg day

SBS 365 6 sets of 3 90 secs rest
SBS paused 300 2 sets of 5
glute ham 3 sets of 6
reverse hyper with 5 second ecentric 3 sets of 6
banded leg raises 3 sets of 8

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PostPosted: Mon Dec 03, 2012 4:35 pm
Rehab #3

Heat 15 mins
Pull up stretching in front 3 min
pull up stretching at 45 3 mins
pendulum arm swings 20 each variation
Added in external flexion and tension with a band 2 sets of 12 each way
Banded tricep extension 2 sets of 12
Banded bicep curls 2 sets of 12
Some behind the back stretch where left arm was at waist level holding a strap that i pulled upon with right arm 2 sets 1 min each
Added in another exercises where I laid on my back arms up toward ceiling, did a scap retraction then chest flex 2 sets of 12
Therapist did my stretching again
10 min of ice

Can add in real light biceps and triceps at gym. Will do those on leg days since it won't be a full upper body work out. I wasn't supposed to do these for another 3 weeks so I am happy to be making good progress.

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PostPosted: Mon Dec 03, 2012 8:21 pm
TomEmelander wrote:Rehab #3 -- Tom - amazing to see your progress and courage - I will echo Steve's comments - hope to see you on the platform next year - thanks for your posts! - Karl

Heat 15 mins
Pull up stretching in front 3 min
pull up stretching at 45 3 mins
pendulum arm swings 20 each variation
Added in external flexion and tension with a band 2 sets of 12 each way
Banded tricep extension 2 sets of 12
Banded bicep curls 2 sets of 12
Some behind the back stretch where left arm was at waist level holding a strap that i pulled upon with right arm 2 sets 1 min each
Added in another exercises where I laid on my back arms up toward ceiling, did a scap retraction then chest flex 2 sets of 12
Therapist did my stretching again
10 min of ice

Can add in real light biceps and triceps at gym. Will do those on leg days since it won't be a full upper body work out. I wasn't supposed to do these for another 3 weeks so I am happy to be making good progress.

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PostPosted: Tue Dec 04, 2012 5:36 pm
Bike for 10 min
stretch
One arm tricep extensions on cable machine 5 sets of 15 both arms
One arm bicep curls on cable machine 5 sets of 15 both arms
Hack squats 2 sets of 15
Leg extensions two legs up one leg down 5 sec eccentric, 3 sets 6 reps each leg, 4 reps each leg, 2 reps each leg
Leg curls 6 sets of 3
glute kick backs 3 sets of 15
paused leg press 2 sets of 15
abs 2 x 20
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