Better Living Through Iron

Training Over 35 Lifter
401

11/29/09 DE UPPER

Shoulder felt much, much better this morning after icing it yesterday.

Warmup: band rotator cuff work, band traction, foam rolling, shoulder myofascial release with a ball

Speed bench, mixed grip: 10x3@135+50 chains to manpon

Pullups: 3x3

Shrugs: 3x8@225

Decline DB pullovers: 10@55, switched to…

rolling DB extensions: 3x10@25

monster mini panora press: 3x15

bent-over BB rows: 3x8@135

Sled pull, 4 plates, long route

Weight: 260.5

Shoulders were still tweaked after today’s workout. Stopped by the store on the way home, picked up an actual ice pack and an ACE bandage. I’m going to try icing my shoulders daily, to see if I can manage to get the tendons to a point where movements don’t irritate them. From what I understand of rotator cuff issues, once you’ve got inflammation, it’s a catch-22, because anything you do causes more inflammation, which causes more irritation, which causes more inflammation, and so on.

I’m hoping that a week or two of daily icing will bring the inflammation down to a point that the cycle is broken. I’ve taken a full week off recently, doing nothing but some shoulder rehab, and it didn’t go away, so I’m guessing I need to be more aggressive. Hence the ice.

I’m also now officially and exactly 12 weeks out from my first meet. It’ll be time for singlet shopping soon. :slight_smile:

402

Today’s training:

403

For rotator issues the icing is key I found when dealing with mine. Also, can’t recommend enough really light, high rep db benching.

404

Yeah, the ice is really helping. It makes a difference in just a few minutes. I ordered this thing: http://www.totalicetherapy.com/2005/index.html

…so I can stop trying to wrap an ACE bandage around my shoulder. Also, so I can use actual ice, which stays colder longer than these cold packs.

405

21/1/09 ME LOWER

Warmup: got there late, so minimal stretching

DL off 4" boxes: 8@135, 5@185, 3@225, 3@315, 2@405 (no box on that set), 1@455 (PR, woot!), MISS@465, 1@405 (was supposed to be a triple, but was wiped out)

Chain supported GMs: 5@135, 5@135+40lbs chains, 5@155+40c, 3x5@225+40c

Sled@4 plates x 1, long route.

Weight: who the hell knows. probably 260 or so.

Shoulder’s feeling pretty good after the workout, and right leg isn’t as numb. The GMs might’ve unhosed my back a bit.

406

Last night’s video:

I need to get my ass down more on my deadlifts still. :confused:

407

Great PR mcl. Looking really good and really strong. Also, looks like a great bunch you are working with.

408

good pulling

409

12/3/09 ME UPPER

Seeing the chiro tomorrow morning.

Warmup: shoulder rotator cuff band work, band dislocations, band traction

Bench: 8@bar
5@135
8@135+50 lbs chains to 3 board
3@185+75c to 3bd
3@185+110c to 3bd
2@225+110c to 3bd
1@225+110c to 3bd
1@225+110c to 3bd

(3 board PRs)

DB rows: 2x10@55
kettlebell rows: 2x10@24kg

panora press w/monster mini: 3x15

Skipped shoulder work due to pain.

Weight: 260.

410

Last night’s video:

Unfortunately, the one shot included of me doing 225+110c was the last one of my set, and Higgs helped the bar along a bit. I was toast by that attempt.

411

12/5/09 DE LOWER

Warmup: usual shoulder work, a bunch of bodyweight squats off a 15" box

SSB speed squat to 15" box + foam: a lot@bar
5@170 to box+foam
3@170 to box (no foam)
5@bar+purple bands to box
5@130+bands to box + 1 pad
3x2@170+bands to box+pad
2@190+bands to box+pad
2@210+bands to box+pad – rocking forward coming off box. Dropping weight to work on form
7x2@170+bands to box+pad – need to remember to stay on outside of feet+heels

KB swings: 12@24kg, 2x12@32kg

box jumps: 3x8@30"

sled pull: 5 plates, long route

GHR: 3x8

Weight: 258.5

412

Nice work, mcl. That’s a lot of numbers.

KB swings…is that kettle ball? Either way, how are they done?

What do you think of the sled?

413

Today’s video:

414

[quote]LittleStrick wrote:
Nice work, mcl. That’s a lot of numbers.

KB swings…is that kettle ball? Either way, how are they done?

What do you think of the sled?[/quote]

kettlebell swings. Here’s how they’re done:

Hits your hams and glutes pretty good, plus really helps with hip drive. And they’ll really kick your ass, GPP-wise.

I hate the sled with a passion. Which is why I need to keep doing it. I’m going to work on doing 2 circuits with the sled at 5 plates, then move up to 6. It’s another thing that’ll really work your hams and glutes, plus hammer your GPP.

Sometimes I wonder why some of the guys’re going so heavy on DE days. I was told it’s because they can maintain their speed at those weights. And I’m going light because if I try to keep speed at heavier weights, my form goes in the toilet. That’s why I dropped the weight back down today. Then again, 170+purple bands is about 60% of my max, which is a good working weight for speed work.

My current goals are: 500 DL, 315 bench, and 400 squat in 6 months. I strongly suspect I’ll hit the squat and DL faster than that, though.

My immediate concern is just being able to put up a 1,000lb total at my first meet in Feb. If I can work out my form on the 3 lifts, it should be doable, even if I miss all my 3rd attempts.

415

12/6/09 DE UPPER

Warmups: internal and external band work, pullaparts, traction, and dislocations
Fat bar floor press: 10@bar
5@125
3@165
8x3@165+25 lbs chain

Military press: 3x5@95

monster mini panora press: 4x15

standing cable row with quadded purple band: 3x8@90

BB shrugs: 8@225, 5@315, 5@405

rolling DB press: 3x5@40

Pullups: 3x3

Weight: more than Kevin, less than Brad

416

Go get 'em, mcl! I’ve set the bar (rather low) for you to beat in your meet in February. It is February isn’t it?

417

Yup. February 20. If I’m lucky and I train hard, I’m hoping to get a 1,000 lb total.

The competition out here is rather stiff, even in the Master’s class, even in the 275 lb category. But I’m just going to get my first total and compete against myself. And rid myself of the last nagging vestiges of this ego that keeps hanging around. :wink:

418

[quote]mcl wrote:
Yup. February 20. If I’m lucky and I train hard, I’m hoping to get a 1,000 lb total.

The competition out here is rather stiff, even in the Master’s class, even in the 275 lb category. But I’m just going to get my first total and compete against myself. And rid myself of the last nagging vestiges of this ego that keeps hanging around. ;)[/quote]

You can do it! You have Jack and Tony as examples for the 1000lb total.

419

12/9/09 ME LOWER

Warmup: rotator work, traction, bw squats

SSB: 5@bar, 5@130, 3@170, 3@260, 2@310, 0.5@350 (spotter had to help me out of the hole a bit), 3x3@260
Depth was way below parallel on everything but the 310 (intentional) and 350 (unintentional and high).

SSB GMs: 5@130, 5@170. Was rounding badly on these. Took it as a sign and stopped.

GHR: 3x8

KB swings: 8@24kg, 10@24kg, 12@24kg

Was running late for an 8pm commitment, called it a night.

Weight: 261.

Pissed at myself for missing the 350, since I know I can do at least 2@365 with a straight bar, but a couple of people reminded me that the whole point of the SSB is to sit high and try to throw you forward. So the fact that I can’t hit my normal max with the SSB isn’t surprising.

of course, watching one of the people telling me this get in the rack after me and rep 500 didn’t help much. :slight_smile:

420

Sunday’s video:

Tonight’s video: