Skid,
Nice DL workout. I did the suitcase DL for the first time the other day. I got 135 for 10 reps with each hand. I then loaded up 185 and got six reps with the right hand but I couldn’t get a single rep with my left. They also ripped my hands to hell!!
[quote]mday wrote:
Skid,
Nice DL workout. I did the suitcase DL for the first time the other day. I got 135 for 10 reps with each hand. I then loaded up 185 and got six reps with the right hand but I couldn’t get a single rep with my left. They also ripped my hands to hell!!
[/quote]
Oh yeah - they’re tough that way. This is one of those that I consider it permissible to use straps on since I’m working obliques and TVA, not grip. I haven’t had to yet since the EZ Curl Bar™ is stable that way, but was considering it today while testing how much I could get off the floor. TVA said no thank you at 200 so I stopped.
Nice job repping out, man! My back can’t take reps yet, most especially after DL’ng and squatting. I just stand up and hold it for time, usually.
Hoolee smokes!
I dunno what I did or didn’t do yesterday, but I am one large cramp today. Shoulders, hamstrings, back - even my abs are doing that twitchy thing. Had one hamstring cramp that bounced me out of bed, trying to straighten my leg. Think I’m missing something in my diet…
Damn Skid…another PR! Great job SM. Your avatar is killing me.;-)LOL
[quote]skidmark wrote:
2008-6-24
Lower
Deadlift Warmup (full ROM)
135x5
225x5
315x5
425x3 (PR reps +1)
DL from blocks (8")
475x2 (PR reps +1)
500x1 (PR weight +15) very smooth!
Free Full Squat
245x15 (PR Reps and +10 lbs)
…
DL from blocks: 500 was easier than the 485 last time, even with my calluses splitting. Squats were easier than last time as well. Time enough to start bringing the height down. Or add more weight on the DLs.[/quote]
Looks like you are hitting on all cylinders these days! Which will it be: height or weight? You have done a great job with your Dls and are putting it all together.
[quote]skidmark wrote:
Hoolee smokes!
I dunno what I did or didn’t do yesterday, but I am one large cramp today. Shoulders, hamstrings, back - even my abs are doing that twitchy thing. Had one hamstring cramp that bounced me out of bed, trying to straighten my leg. Think I’m missing something in my diet…[/quote]
Calcium, magnesium, potassium? You know all that. Are you doing any regular stretching after your workout?
[quote]1Geech wrote:
skidmark wrote:
2008-6-24
Lower
Deadlift Warmup (full ROM)
135x5
225x5
315x5
425x3 (PR reps +1)
DL from blocks (8")
475x2 (PR reps +1)
500x1 (PR weight +15) very smooth!
Free Full Squat
245x15 (PR Reps and +10 lbs)
…
DL from blocks: 500 was easier than the 485 last time, even with my calluses splitting. Squats were easier than last time as well. Time enough to start bringing the height down. Or add more weight on the DLs.
Looks like you are hitting on all cylinders these days! Which will it be: height or weight? You have done a great job with your Dls and are putting it all together.[/quote]
Coach advises leave the height alone, so I guess I’m going to put more weight on the bar. I think getting it up to 530-550 will ensure I can pull 500 from the floor.
[quote]daddyzombie wrote:
Damn Skid…another PR! Great job SM. Your avatar is killing me.;-)LOL[/quote]
Thanks DZ. That avatar busted me up the first time I saw it too.
Interesting discussion of the Doug Hepburn Program article. The posts by twiceborn contain more value than the original article, in my opinion. Twiceborn was apparently a protege of Hepburn’s in the 90’s and has some amendments to make to the published Hepburn routine. Amendments that came from Hepburn himself.
I like the hepburn routines as written, but the amendments make more sense for normal human beings. The program is one that you can make progress with for years and if I ever need to stop what I’m doing now, those are what I’d use.
http://www.T-Nation.com/tmagnum/readTopic.do?id=2268213&pageNo=0
I’ve been stretching the pec minor a lot lately and consciously going to sleep (oxymoron?) with my right arm in the sleeper position in an attempt to lengthen the Teres major muscle.
I think it’s working. I’m getting more activity out of the long head of the triceps and the inner head of the biceps. Things feel looser in my armpit and I have more mobility in the right shoulder and no pain beyond muscle soreness from yesterday’s session.
My ass hurts a lot though.
[quote]1Geech wrote:
skidmark wrote:
Hoolee smokes!
I dunno what I did or didn’t do yesterday, but I am one large cramp today. Shoulders, hamstrings, back - even my abs are doing that twitchy thing. Had one hamstring cramp that bounced me out of bed, trying to straighten my leg. Think I’m missing something in my diet…
Calcium, magnesium, potassium? You know all that. Are you doing any regular stretching after your workout?[/quote]
Minerals? Electolytes? feh, overrated. Coffee and cigarettes contain everything you need.
Stretching? Why of course…not.
Yeah - been falling off my supps. That’s SUPPLEMENTS, not SUPPOSITORIES. I ain’t that old!
Happens everytime I get stressed out. I stop eating, and stop taking my vitamins and start staying up late because, y’know, all that helps one handle stress better.
Stretching has gone by the wayside. That’s one thing I admire about you 1G, and mday too, is that you consistently take care of your recovery needs. I hit the gym and then act like all the soft tissue issues will take care of themselves.
I run with scissors too.
[quote]skidmark wrote:
Interesting discussion of the Doug Hepburn Program article. The posts by twiceborn contain more value than the original article, in my opinion. Twiceborn was apparently a protege of Hepburn’s in the 90’s and has some amendments to make to the published Hepburn routine. Amendments that came from Hepburn himself.
I like the hepburn routines as written, but the amendments make more sense for normal human beings. The program is one that you can make progress with for years and if I ever need to stop what I’m doing now, those are what I’d use.
http://www.T-Nation.com/tmagnum/readTopic.do?id=2268213&pageNo=0
[/quote]
That was interesting. I must reaad all of that more carefully when I have time. Have you tried the program?
I did just before I started Westside-type training. I got cocky and chose starting weights too heavy and became overtrained more quickly than I ever have. Stayed stubborn and tried to gut it out and started going backwards and had to stop lifting at all for a couple of weeks.
If I do Hepburn’s program again, I’ll probably be a little more conservative about the poundage than I was then. It’s kinda like Steve Justa’s Rock Iron Steel program of singles (excellent program - saw some of my biggest gains on that one) in that way. 75-80% of max is a good place to start and then work up naturally from there, trying to keep bar speed up.
[quote]skidmark wrote:
1Geech wrote:
skidmark wrote:
Hoolee smokes!
I dunno what I did or didn’t do yesterday, but I am one large cramp today. Shoulders, hamstrings, back - even my abs are doing that twitchy thing. Had one hamstring cramp that bounced me out of bed, trying to straighten my leg. Think I’m missing something in my diet…
Calcium, magnesium, potassium? You know all that. Are you doing any regular stretching after your workout?
Minerals? Electolytes? feh, overrated. Coffee and cigarettes contain everything you need.
Stretching? Why of course…not.
Yeah - been falling off my supps. That’s SUPPLEMENTS, not SUPPOSITORIES. I ain’t that old!
Happens everytime I get stressed out. I stop eating, and stop taking my vitamins and start staying up late because, y’know, all that helps one handle stress better.
Stretching has gone by the wayside. That’s one thing I admire about you 1G, and mday too, is that you consistently take care of your recovery needs. I hit the gym and then act like all the soft tissue issues will take care of themselves.
I run with scissors too.[/quote]
Here I thought I was the only one that like to beat myself up… and then wonder why I get burnt out or hurt.
I think if you and I ever trained together it would be total chaos… dogs and cats sleping together… the world would implode or something.
2008-6-26
Assistance
Lat pull downs (warmup)
160x8
Chinups
BW+45x8
+75x5
+100x2
+115x1,1
1-arm DB Rows
100x15
Arnold Press
50’sx15,12,10
Side Lateral Raise
30’s 3x8
Face pulls
100x8
85x13,13
EZ Bar Curls
80x8
100x6
120x4
110 2x5
All poundages down a bit, as expected. Any training day after lower body is going to suffer. It takes me two full days to recover from the squats and deads.
Arnold presses I was failing from the tri’s wearing out, not the shoulders, which I found interesting.
[quote]bunny7568 wrote:
skidmark wrote:
1Geech wrote:
skidmark wrote:
Hoolee smokes!
I dunno what I did or didn’t do yesterday, but I am one large cramp today. Shoulders, hamstrings, back - even my abs are doing that twitchy thing. Had one hamstring cramp that bounced me out of bed, trying to straighten my leg. Think I’m missing something in my diet…
Calcium, magnesium, potassium? You know all that. Are you doing any regular stretching after your workout?
Minerals? Electolytes? feh, overrated. Coffee and cigarettes contain everything you need.
Stretching? Why of course…not.
Yeah - been falling off my supps. That’s SUPPLEMENTS, not SUPPOSITORIES. I ain’t that old!
Happens everytime I get stressed out. I stop eating, and stop taking my vitamins and start staying up late because, y’know, all that helps one handle stress better.
Stretching has gone by the wayside. That’s one thing I admire about you 1G, and mday too, is that you consistently take care of your recovery needs. I hit the gym and then act like all the soft tissue issues will take care of themselves.
I run with scissors too.
Here I thought I was the only one that like to beat myself up… and then wonder why I get burnt out or hurt.
I think if you and I ever trained together it would be total chaos… dogs and cats sleping together… the world would implode or something.
[/quote]
I would surely die trying to keep up with you.
Skid, what did you think of the face pulls?
A lot of volume in this routine along with a very impressive chinup total (115lb). The Arnold Presses have always been tough for me also, but they are a great upper body exercise.
I love what the face pulls do for my shoulders, but they are challenging in their execution. They make me do my Elvis Face.
A friend of mine recently told me of his shoulder problem and it sounds very similar to mine, though I don’t know.
He said that his doctor told him his biceps long head tendon was jumping the bicipital groove. That seems more like a symptom of an imbalance than the central problem to me though.
Mine does that as well, is incredibly annoying and somewhat painful when it happens and gets inflamed after a bench session at times, but I think it is the result of improper movement mechanics and shoulder instability than a problem with the tendon itself.
I’m now focusing on the right trapezius, which seems not to fire when it ought. I’m about to give up and see a specialist on this as I seem to be going around in circles. I think I can continue on for another couple of months until after the competition, babying it.
I don’t want to have it checked now because I know I’ll be told to stop lifting and to wait for it to heal while it’s being rehabbed. If it comes to it, I’ll just take a token lift on bench to stay in the comp, but I WILL compete, God willing. Besides, I’ve lived with it for more than year and it’s the best it’s ever been in that time, So it should be okay for the comp.
Your competitive desire is admirable, Skidmark, but that meet will just be one occasion. You want to keep on lifting after that, whether in other competitions or not. Why don’t you get an MRI, or whatever is necessary, to see what the problem really is?
I am concerned that you might cause yourself damage either directly, or indirectly through conscious or unconscious compensation attempts, that could affect your long-term lifting or even health. You are working with some heavy weights.
In any event, you can always make a decision after you have found out the facts. I regret I have no knowledge or experience with this kind of problem to suggest anything more specific.