Thanks guys, for the interest and concern. I was sounding like a dog’s squeaky toy on the way home from the beach. left foot, right foot-eep!. left foot, right foot-eep!. Got me laughing after a bit.
Better today. Geech is right - I could have used an extra day off before hitting bench. Dunno about week off. The frequency of training is so low, I’d rather not.
Back feels better today. I think it’s mostly fibrous stuff pulling loose as the injury continues to heal.
Anybody reading this know what to do for an underactive set of teres muscles? Dunno how, but they’re both tight and weak at the same time. Big size diff between right and left with left side being normal. It’s like a hole under my right posterior deltoid that doesn’t exist on the left side.
Bunny - you said you had yours re-attached. Did the docs give you any exercises to do to bring them back?
On an unrelated note - Danya Tyuleneva has a very distracting backside. I keep losing 6rack of what I’m doing and the boffons of firum oages.
Dont know sqyuat about those muscles…But I have the same problem with that photo
Nope… they re-attached my infra and supraspinitus, a portion of my biceps tendon, repaired the rotator cuff and removed a chunk of my clavicle where it was “impinging” (sp?). They then put 4 titanium screws and some piano wire in there to hold everything together
They advised me that from the damage through the years playing hockey and baseball that I had what they referred to as a “frozen shoulder”. Apparently I had been compensating for the damage by using the trapezius and and scapular movement only.
Then, when I got hit by the truck, everything… all the scar tissue, calcium deposit(s) etc. just tore all to pieces, leaving one hell of a mess.
When I was doing rehab, the exercises they gave me for getting the shoulder moving again… and ones that I really felt in the upper back/ lat (which I now know to be the Teres Major and Minor) were called “wall washers”. They are described as follows;
1)Get a dish towel or other piece of cloth (dry non abrasive material) and place in the effected hand.
2)Face a wall with nothing impeding your arm movements (i.e. pictires, lamps)Keeping the arm straight(can have small bend in the elbow) place the hand with the cloth on the wall, lean slightly into it, feeling your shoulder blade pop out a bit.
3)Now move your arm similar to as if you were actually washing the wall, focusing on the stretch and the contraction of the upper lat (Teres) as you are going from left to right, up and down. Your face should be almost touching the wall.
I found that bringing my right arm (the injured one) across the front of my head to the left side… getting a good stretch… then leaning into the wall applying more pressure as I brought the arm back across to the right side worked the best for me.
Another exercise was “scapular pulldowns”, and this exercise called “skiing”
If this url does not come up… which it looks like it didn’t… go to Youtube, type in “shoulder protocol diesel crew”… and all the exercises there will assist you.
For the first 3 months I did what the therapist said… then I got tired of playing with the pretty rubber bands and started doing additional stuff on my own.
Hope this helps you. be prepared to be sore brother… that is a nasty little set of muscles when they are sore, and a bitch to get to to massage as well.
[quote]bunny7568 wrote:
Nope… they re-attached my infra and supraspinitus, a portion of my biceps tendon, repaired the rotator cuff and removed a chunk of my clavicle where it was “impinging” (sp?). They then put 4 titanium screws and some piano wire in there to hold everything together
They advised me that from the damage through the years playing hockey and baseball that I had what they referred to as a “frozen shoulder”. Apparently I had been compensating for the damage by using the trapezius and and scapular movement only.
Then, when I got hit by the truck, everything… all the scar tissue, calcium deposit(s) etc. just tore all to pieces, leaving one hell of a mess.
When I was doing rehab, the exercises they gave me for getting the shoulder moving again… and ones that I really felt in the upper back/ lat (which I now know to be the Teres Major and Minor) were called “wall washers”. They are described as follows;
1)Get a dish towel or other piece of cloth (dry non abrasive material) and place in the effected hand.
2)Face a wall with nothing impeding your arm movements (i.e. pictires, lamps)Keeping the arm straight(can have small bend in the elbow) place the hand with the cloth on the wall, lean slightly into it, feeling your shoulder blade pop out a bit.
3)Now move your arm similar to as if you were actually washing the wall, focusing on the stretch and the contraction of the upper lat (Teres) as you are going from left to right, up and down. Your face should be almost touching the wall.
I found that bringing my right arm (the injured one) across the front of my head to the left side… getting a good stretch… then leaning into the wall applying more pressure as I brought the arm back across to the right side worked the best for me.
Another exercise was “scapular pulldowns”, and this exercise called “skiing”
If this url does not come up… which it looks like it didn’t… go to Youtube, type in “shoulder protocol diesel crew”… and all the exercises there will assist you.
For the first 3 months I did what the therapist said… then I got tired of playing with the pretty rubber bands and started doing additional stuff on my own.
Hope this helps you. be prepared to be sore brother… that is a nasty little set of muscles when they are sore, and a bitch to get to to massage as well. [/quote]
Skiing - Those look like just the ticket. I’ve been replicating that motion with bands 'cuz it just felt good. I’ll try the wall washers too. It’s actually painful to cross my body with the right arm with shoulder extended, so those sound like the right thing to be doing.
Thanks Bunzilla (Gojira-Bunny?)
Edit:
10 minutes later:
The wall washers and skier swings are hitting the right spot. I owe ya one, Go-Bunny.
I am glad that I am finally able to impart some helpful advice.
Buy me a beer (or protein shake) some day when I fulfil one of my dreams to visit Venice Beach…
2008-6-10
Assistance Day
Neutral Grip Pullups
BWx8,5
+45x5
+75 5x5
1 arm DB Row
105x15
Shoulder Circuit
Rear,Side and Front Laterals (Giant sets)
35’s 3x8 (PR on almost puking)
1 Arm DB Preacher Curls
40x9,8
Did a good job of keeping the rt shoulder back on the pullups, so I’m feeling them in the right places. Burn set of Rows hurt just right.
Shoulders needed a break from heavy pressing coach suggested a shoulder circuit. I think I went too heavy, but it feels good.
Later:
1-arm DB press
65x5
35x15
40x20
Face Pulls
70x15,12
Your program still looking good as always. Hope you stay injury free.
Thanks eco for posting again and the good wishes. Hope the same for all.
I was looking over my old blog from a year and bit ago and it looks like I haven’t made any progress. Perhaps even a slight backslide in the main lifts in that year.
Well…
NOT THIS YEAR!
Results so far from the change in program and eating.
Liftwise, none - so no negative effect from the reduced frequency which was a concern for me. I believe I’m still recovering from overwork, so the lifts may hold par for a while. In fact, lower body lifts are still progressing and, since that is my focus right now, it’s all good.
Appetite is up, joints are feeling good. Just went over 180 on the scale for the first time in a long time.
Shoulders, back and legs are thickening. a little. Pants legs and shirt sleeves are a little tighter around their respective limbs.
Muscle separations are blurring, indicating that I’m getting enough calories to begin storing them. I consider that a good thing.
The next month should be interesting.
[quote]skidmark wrote:
I was looking over my old blog from a year and bit ago and it looks like I haven’t made any progress. Perhaps even a slight backslide in the main lifts in that year.
Well…
NOT THIS YEAR!
[/quote]
Aren’t you forgetting to factor your rehab into this? As I said before, you look from this log like you are about to take a big next step. Trust yourself.
Edit: Just saw your subsequent post: Coals to Newcastle …
[quote]1Geech wrote:
skidmark wrote:
I was looking over my old blog from a year and bit ago and it looks like I haven’t made any progress. Perhaps even a slight backslide in the main lifts in that year.
Well…
NOT THIS YEAR!
Aren’t you forgetting to factor your rehab into this? As I said before, you look from this log like you are about to take a big next step. Trust yourself.
Edit: Just saw your subsequent post: Coals to Newcastle …[/quote]
No worries. It’s always refreshing to hear the positive side of things, Geech. It’s rare that someone will take the time to remind another that their efforts - even in failure - aren’t futile and have some benefit. I appreciate it and it’s what I like about this forum in particular.
2008-6-12
Lower
Deadlift warmup - full ROM
135x5
225x5
315x5
405x3
Deadlift from 8" inch blocks (sticking point)
435x3
465x1
485x1 (slow, but I owned it all the way)
Squats (just below ||)
235x15 (+10 lbs) PR, pathetically
Abs
Weighted planks
110 2x30sec
1 hand hangs
BW+35 2x30sec
I am bloody slow coming out of the hole on squats. If anything the last few reps were faster than the first ones. Need to consider doing a warmup on the high rep squats before the work set, focusing on speed.
Hooooollllyyy!
Skid, your deads are awesome! Incredible!
When you do your “weighted planks”, where do you put the weight… lower, middle or high on the back… or on your butt?
I seen a guy in the gym the other day, he had a weighted belt (20 pounds) around his waist, and he was suspended between 2 benches doing planks with the weight hanging below. Is this what you do?
Thanks Bun. I hope to get that to 500 and work the height down. I’m dusting off my 4 inch blocks…
'Course - there’s no video, so it never happened…
I do the weighted planks exactly as you described this other fella doing them. I just take a dip belt and put it in the usual place. Puts a lot of the stress around the hips and lower abs and complements the weighted crunches well by working the other end of the abs.
Skid, nice numbers!!!
How do you do the weighted planks?
[quote]SteelyD wrote:
Skid, nice numbers!!!
How do you do the weighted planks?[/quote]
Dunno if you can see his posts yet, the system is behaving strangely, but BunZilla provided a good description of it.
Got it-- yeah, there was a long pause after I posted then yours right came in right before.
Random thoughts:
Remember when hydration was just known as drinking a s***load of water?
Protein Supplementation was called eating meat?
creatine was something a scientist did in his lab or an artist in his studio?
Skid,
Nice numbers on the DL. On your way to the 500 in a few weeks. We will all be watching.
How has your body been feeling?
mday