Bangin Skanks and Wearin Tanks

[chobbs]

Week 9 day 3, weighed 193 today after 5 Krispy creme doughnuts last night

Floor press 2:30 pinkies on rings
Barx10
135x6
165x4
185x8
205x8
225x6
205x8
185x8 close grip…thumbs length from smooth

Face pull 60 sec
5x20

Rear delt raise 60 sec
3x15 with 15

Half way overhead extension/half skullcrusher on incline bench
4x12-15

Tried doing my lateral raises but on the first rep my right should did it’s thing and when I tried turning my pinky to the roof my shoulder socket just rolled out and like got stuck out of socket

Rear delt/upper back with Bands
3x15
-SS-
PUSHDOWN
3x15

Pull aparts
3x25
-SS-
Banded resisted push ups 2x15, normal push up 1x15

[chobbs]

225x6 with your legs parallel like they should be…no that’s not my douchebag brother at the end of the video

[bdocksaints75]

[quote]chobbs wrote:
Have barely ate anything today because my wisdom teeth are breaking through on my bottom jaw and it hurts like a mother fucker. [/quote]
I lost about 10 lbs when I had mine taken out because I couldn’t eat for about a week it sucked.

[56x11]

[quote]chobbs wrote:
Tried doing my lateral raises but on the first rep my right should did it’s thing and when I tried turning my pinky to the roof…[/quote]

Don’t do raises this way.

Keep the arms at or near the scapular plane plus/minus few degrees.

Keep the thumb/index finger slightly higher than the pinkie or about the same level.

People who tell others to raise the pinkie (pouring water out of a pitcher) will argue that you target the lateral heads better.

With practice and finding the movement path specific to your needs, you’ll find the difference in lateral head recruitment to be minimal if you do it the way I suggest. And there is the added benefit of less irritation at the shoulder joints/connective tissue.

Some old-school tricks have and will stand the test of time. Others need to go the way of 8-track and vhs.

[chobbs]

[quote]56x11 wrote:

[quote]chobbs wrote:
Tried doing my lateral raises but on the first rep my right should did it’s thing and when I tried turning my pinky to the roof…[/quote]

Don’t do raises this way.

Keep the arms at or near the scapular plane plus/minus few degrees.

Keep the thumb/index finger slightly higher than the pinkie or about the same level.

People who tell others to raise the pinkie (pouring water out of a pitcher) will argue that you target the lateral heads better.

With practice and finding the movement path specific to your needs, you’ll find the difference in lateral head recruitment to be minimal if you do it the way I suggest. And there is the added benefit of less irritation at the shoulder joints/connective tissue.

Some old-school tricks have and will stand the test of time. Others need to go the way of 8-track and vhs.
[/quote]
Thanks I’ll have to try this out…the old way definetely is helping my shoulder obviously

[trivium]

[quote]chobbs wrote:

[quote]56x11 wrote:

[quote]chobbs wrote:
Tried doing my lateral raises but on the first rep my right should did it’s thing and when I tried turning my pinky to the roof…[/quote]

Don’t do raises this way.

Keep the arms at or near the scapular plane plus/minus few degrees.

Keep the thumb/index finger slightly higher than the pinkie or about the same level.

People who tell others to raise the pinkie (pouring water out of a pitcher) will argue that you target the lateral heads better.

With practice and finding the movement path specific to your needs, you’ll find the difference in lateral head recruitment to be minimal if you do it the way I suggest. And there is the added benefit of less irritation at the shoulder joints/connective tissue.

Some old-school tricks have and will stand the test of time. Others need to go the way of 8-track and vhs.
[/quote]
Thanks I’ll have to try this out…the old way definetely is helping my shoulder obviously [/quote]

This, or you can just avoid them all together. I don’t seem to have enough discipline to do them right, so I just do tons of rear laterals and face pulls instead. I figure that doing OHP and incline bench will hit the rest of the delt pretty well.

But, 56x11 knows his stuff. He was one of the guys who was helping me with my knee, so if you are bent on doing them, he is probably right.

[RampantBadger]

Good log, and that was a really good pros/cons write up on 5/3/1

[chobbs]

[quote]RampantBadger wrote:
Good log, and that was a really good pros/cons write up on 5/3/1[/quote]
Thanks, you were/are one of my favorite posters on here when I first came here. Always got straight to the point, gave solid advice, and weren’t a dickhead all at the same time.

[56x11]

Chobbs,

If you are able to perform lateral raises in the scapular plane, with the thumb/index finger pointing slightly higher than pinkie, then also be sure to raise the arm NO higher than about parallel to the floor. In fact, I recommend staying well below this imaginary line.

When you perform the movement by raising the pinkie (the old school, pour-water-out-of-the-pitcher method), it internally rotates the humerus, which is a common way of creating impingement issues at the acromion. There can also be some irritation at the labrum, which is very common among people who bench with poor form; so be sure to squeeze those scaps back and stay tight when doing any horizontal pressing (this includes all variations of the bb and db bench, incline, floor, and even push ups) as this will promote the humeral head to stay centered in the glenoid fossa (shoulder socket).

(The head of the humerus (the upper arm bone) is larger than the glenoid fossa. This is why the shoulder is the most mobile joint in the human body. This is also why the shoulder can be very unstable.)

You can also try raising the db with the elbow bent at around 35-40 degrees, pause briefly at the top, extend - but don’t lock - the elbow, then lower the db. By bending the elbow 35-40 degrees on the concentric, you are essentially making the weight easier to manage because it is now closer to your torso. Remember, we are least strong in the concentric phase of a lift.

By extending (but not locking the elbow) at the top, you are essentially making the weight heavier because it is farther away from the torso. Now you can take advantage of the fact that you are stronger in the eccentric portion.

This requires a moderate and controlled tempo. And it certainly is not the only way to perform raises but it is a good variation to get more bang out of a lighter weight. After all, you’re not exactly training for the World’s Greatest Lateral Raise Stud Contest, are you…? So why grind your dick into the dirt on accessory movements…?

As trivium correctly stated, if lateral raises hurt, then you definitely want to examine why. This includes seriously considering if they are even worth having in your current program.

I don’t know your lifting history so all I based my earlier post on is the fact that your shoulder bothers you when you do lateral raises with the pinkie up. But it sounds like there is more to this…

I suggest you go over your past routines, your current routines, your goals, and ask yourself the following questions:

1. Is the weight too heavy for any given exercise at any given time within that particular session?

2. Is your form optimal for your body type?

3. Are other movements in your program contributing to your shoulder issues and it is manifesting in the raises?

4. Are you doing more pulling in the horizontal plane than pressing? The ideal ratio is approximately 2 pulling:1 pressing (although rock climbers and rowers can often do well with 1:1 or even 1:2 depending on the individual).

5. Are you doing your fair share of deloads? People make the mistake that if they simply reduce the weight or volume but the keep the exercise selection the same, they’ve done a proper deload. Yes and no. You can also swap out exercises. For example, you can consider working in db bench in lieu of bb bench, which will make it easier to bring the humerus at a 45 degree angle in relation to the torso. Or cycle in reverse-band bench, which will ease the load at the bottom. There are quite a few viable options you can select from.

Make no mistake: these are not the only questions. In fact, answering one may give rise to another. Getting stronger on a consistent basis WITHOUT getting injured in the process is just as much an intellectual challenge as it is a physical one.

[MightyMouse17]

Love me some floor press! Although I like to get a decent arch and make it similar to my bench.

[budreiser]

[quote]MightyMouse17 wrote:
Love me some floor press! Although I like to get a decent arch and make it similar to my bench. [/quote]
yeah i just do them like i’m benching, except on a floor

[Evolv]

Yo Chobbs, been out of the loop for the last week and a half. Just wanted to say I couldn’t agree more on your 5/3/1 comments, interested to see the unfolding of “using”-- I struggle with not doing it and think about it often, AND I eat Wendy’s after every training session instead of a protein shake. Yeah, there you go.

Training is looking good.

[MightyMouse17]

How dare you write anything negative about 531! Hulk mode here I come! AARRRRRGGGG!

No but seriously, good comments on it but I do disagree with some of the cons. There are some ways to get higher frequency but ultimately that isn’t what 531 is about so thats a good point.

I do think you can easily build the deadlift with other exercises by just doing the prescribed reps and then hitting the assistance harder. That way your’e still getting some reps in every week without killing your recovery. For example, working up to my meet I pretty much always left 2-4 reps in the tank on deadlift and then followed it up with assistance to really build it. My main supplementary was front box squats followed by good mornings and 1a db rows. Bench frequency was just once a week but I did the floor press afterwards to add more volume along with the first set last method.

Paul Carters programming is appealing though and maybe one of these days Ill try it out. I have his strength life legacy book but haven’t attempted the strong or big 15 yet.

[chobbs]

[quote]56x11 wrote:
Chobbs,

If you are able to perform lateral raises in the scapular plane, with the thumb/index finger pointing slightly higher than pinkie, then also be sure to raise the arm NO higher than about parallel to the floor. In fact, I recommend staying well below this imaginary line.

When you perform the movement by raising the pinkie (the old school, pour-water-out-of-the-pitcher method), it internally rotates the humerus, which is a common way of creating impingement issues at the acromion. There can also be some irritation at the labrum, which is very common among people who bench with poor form; so be sure to squeeze those scaps back and stay tight when doing any horizontal pressing (this includes all variations of the bb and db bench, incline, floor, and even push ups) as this will promote the humeral head to stay centered in the glenoid fossa (shoulder socket).

(The head of the humerus (the upper arm bone) is larger than the glenoid fossa. This is why the shoulder is the most mobile joint in the human body. This is also why the shoulder can be very unstable.)

You can also try raising the db with the elbow bent at around 35-40 degrees, pause briefly at the top, extend - but don’t lock - the elbow, then lower the db. By bending the elbow 35-40 degrees on the concentric, you are essentially making the weight easier to manage because it is now closer to your torso. Remember, we are least strong in the concentric phase of a lift.

By extending (but not locking the elbow) at the top, you are essentially making the weight heavier because it is farther away from the torso. Now you can take advantage of the fact that you are stronger in the eccentric portion.

This requires a moderate and controlled tempo. And it certainly is not the only way to perform raises but it is a good variation to get more bang out of a lighter weight. After all, you’re not exactly training for the World’s Greatest Lateral Raise Stud Contest, are you…? So why grind your dick into the dirt on accessory movements…?

As trivium correctly stated, if lateral raises hurt, then you definitely want to examine why. This includes seriously considering if they are even worth having in your current program.

I don’t know your lifting history so all I based my earlier post on is the fact that your shoulder bothers you when you do lateral raises with the pinkie up. But it sounds like there is more to this…

I suggest you go over your past routines, your current routines, your goals, and ask yourself the following questions:

1. Is the weight too heavy for any given exercise at any given time within that particular session?

2. Is your form optimal for your body type?

3. Are other movements in your program contributing to your shoulder issues and it is manifesting in the raises?

4. Are you doing more pulling in the horizontal plane than pressing? The ideal ratio is approximately 2 pulling:1 pressing (although rock climbers and rowers can often do well with 1:1 or even 1:2 depending on the individual).

5. Are you doing your fair share of deloads? People make the mistake that if they simply reduce the weight or volume but the keep the exercise selection the same, they’ve done a proper deload. Yes and no. You can also swap out exercises. For example, you can consider working in db bench in lieu of bb bench, which will make it easier to bring the humerus at a 45 degree angle in relation to the torso. Or cycle in reverse-band bench, which will ease the load at the bottom. There are quite a few viable options you can select from.

Make no mistake: these are not the only questions. In fact, answering one may give rise to another. Getting stronger on a consistent basis WITHOUT getting injured in the process is just as much an intellectual challenge as it is a physical one.

[/quote]
Wow I really appreciate you taking the time to give this detailed response. You hit the nail right on the head, my right labrum (the one that always rolls out) is torn and I’ve never got it fixed. To answer your questions…

1. I would say no, I can’t tell you the last time I failed to get the number of reps I wanted for a set.
2. I have no idea lol but I’m not going to stress about it bc I will more than likely just drop the laterals anyways.
3. Sometimes rear delt raises and face pulls irritate it
4. No
5. I have not deloaded in at least 9 weeks more than likely 13

[chobbs]

[quote]Evolv wrote:
Yo Chobbs, been out of the loop for the last week and a half. Just wanted to say I couldn’t agree more on your 5/3/1 comments, interested to see the unfolding of “using”-- I struggle with not doing it and think about it often, AND I eat Wendy’s after every training session instead of a protein shake. Yeah, there you go.

Training is looking good.[/quote]
Thanks bud…EC is considered using?

[chobbs]

[quote]MightyMouse17 wrote:
How dare you write anything negative about 531! Hulk mode here I come! AARRRRRGGGG!

No but seriously, good comments on it but I do disagree with some of the cons. There are some ways to get higher frequency but ultimately that isn’t what 531 is about so thats a good point.

I do think you can easily build the deadlift with other exercises by just doing the prescribed reps and then hitting the assistance harder. That way your’e still getting some reps in every week without killing your recovery. For example, working up to my meet I pretty much always left 2-4 reps in the tank on deadlift and then followed it up with assistance to really build it. My main supplementary was front box squats followed by good mornings and 1a db rows. Bench frequency was just once a week but I did the floor press afterwards to add more volume along with the first set last method.

Paul Carters programming is appealing though and maybe one of these days Ill try it out. I have his strength life legacy book but haven’t attempted the strong or big 15 yet.[/quote]
BBM is only $10 and you didn’t hear it here but you can download it for free online but personally I think you should pay the man his money lol I want to try a strong-15 cycle just to see where it takes me.

[RampantBadger]

[quote]chobbs wrote:

[quote]RampantBadger wrote:
Good log, and that was a really good pros/cons write up on 5/3/1[/quote]
Thanks, you were/are one of my favorite posters on here when I first came here. Always got straight to the point, gave solid advice, and weren’t a dickhead all at the same time. [/quote]

thanks very much, will keep an eye on your log

[chobbs]

Don’t feel like training at all today, damn you fireball and busch light

Week 9 Day 4
Hang clean from pin around 2-3" below knee
barx5
65x5
95x5
135x5
3x3 @ 155

BB Row 2 min
4x8 with 135…I got the best contraction when I was semi upright kinda Yates style

Shrugs 2 min
4x20 with 225…first 2 sets double overhand last 2 sets with straps

Fat gripz pull ups 1 min
6x6

Cable rows 1:30
4x8…I like these alot

T bar machine thing
4x12-15 with 2 drops on the last set
-SS-
Toes to bar
4xfail

BB curl w/ fat gripz
4x10-12

Hammer curls
4x8-10

Off to purdue for hopefully a fun night of friends, girls, and alot of regrets…as long as noone dies or goes to jail should be a good time

[Evolv]

[quote]chobbs wrote:

[quote]Evolv wrote:
Yo Chobbs, been out of the loop for the last week and a half. Just wanted to say I couldn’t agree more on your 5/3/1 comments, interested to see the unfolding of “using”-- I struggle with not doing it and think about it often, AND I eat Wendy’s after every training session instead of a protein shake. Yeah, there you go.

Training is looking good.[/quote]
Thanks bud…EC is considered using? :/[/quote]
Wow, I must have totally misread the posts from above. I got the impression you were considering using Test in the future. Sorry bro.

BTW, love the Fat Gripz.

[chobbs]

[quote]Evolv wrote:

[quote]chobbs wrote:

[quote]Evolv wrote:
Yo Chobbs, been out of the loop for the last week and a half. Just wanted to say I couldn’t agree more on your 5/3/1 comments, interested to see the unfolding of “using”-- I struggle with not doing it and think about it often, AND I eat Wendy’s after every training session instead of a protein shake. Yeah, there you go.

Training is looking good.[/quote]
Thanks bud…EC is considered using? :/[/quote]
Wow, I must have totally misread the posts from above. I got the impression you were considering using Test in the future. Sorry bro.

BTW, love the Fat Gripz.[/quote]
Oh my bad I am considering using…and ya I got them a while ago, used them all the time, then went thru a spell of never using them.