BlackLabel's Westside Log

Training Training Logs
161

[quote]zephead4747 wrote:
BlackLabel wrote:
MC sp3 wrote:
BlackLabel wrote:
And Zep,

When you first started to develop tendonitis in your shoulder, what was the feeling?

My right shoulder has this weird feeling everytime I try and do MP’s. Im a little concerned.

I ain’t Zep but I had a similar problem develop when I was working BB bench and military press together. I switched to DBs and added face-pulls and band stretches. The pain went away after a few weeks.

Nice job on the deads. Hopefully I can pull 405 before you do:)

Thanks for the adive. Ill probably stay away from the MP’s for another few weeks. Ill add in those face pulls and band stretches, and use a tennis ball on it every few days.

And when are you plannin on pullin 4 plates anyway? Im lookin at mid febuary.

Thw pain was a dull throb originally. After a while it becuase a very sharp pain. Here’s what I would do if I were you.

two weeks off of pressing.
Ice shoulder every day before bed
ibuprofen 3x a day for the next few weeks
the first week off pressing, don’t do any upper back work add that in during the second week.
-at the start of the second week start doing dumbell pro/retractions

-Bring up your row and chin strength. I realize you train for bench/squat/dead but you won’t be going very far on the bench unless you prioritize your upper body pulling at this point.

I recomend:
-dumbell rows
-facepulls
-everything in that video
-shrugs

http://www.boxingscene.com/exercise/39385.php
http://www.uptodateonline.com/patients/content/topic.do;jsessionid=50F4ED106A2CD5679C4349929BC93702.0503?topicKey=~G2o..Sw6LW_v63G&view=print

I have one more with a list of recomended lifts for upper back, but I’m off to bed.

good luck.
[/quote]

Ok, thanks man.

162

[quote]BlackLabel wrote:

And when are you plannin on pullin 4 plates anyway? Im lookin at mid febuary.[/quote]

I could probably do it now. The plan is to go for a heavy double in about a month, hopefully 405. I’m not planing on pulling any singles any time soon. I’m not a PLer so 1rm isn’t as important to me. I just want to break that fucking 4 plate barrier so I can start thinking about 5.

Since I tweaked my shoulder again last week, it looks like I’ll have plenty of time and energy to focus on pulling.

163

1-27-09 RE bench day:

DB bench:
20x10
40x10
80x20-PR+3

Crazy plate press:
25’sx10
25’sx12
2 25’sx12
2 25’sx12

Kennely DB’s:
20x10
20x10
20x10

Not to much, gonna stop pressing for the next two weeks. Shoulder felt fine during the workout, still not gonna risk it tho.

164

Did some light shit today, not even worth posting.

165

Damn, I was about to say we are at somewhat similar strength levels. Then I looked at you bench, lol. I’ll race you to the 4 plates on the deadlifts though. Lookin strong.

166

lol, yea bench has always been strong for me.

When are you plannin on 405?

167

I don’t know if I will be doing a meet in February until tommarrow. If I’m not, I’ll probably test my deadlift in about 2 weeks.

168

New short term goals:

Feb. 28th: 280, 2 board bench

Feb. 25th: 315 squat, no wraps or belt

March 8th: 405 deadlift

Get a girlfriend

That is all.

169

Im suck as fuck rite now. Ive puking all day, and am very constipated.

I cant eat food or ill throw it up, well see how I am tomorrow, but as far as training goes…not gonna happen.

170

Still sick, stopped puking and what not, but im still gonna try and relax.

Ill have a DE squat and ME deadlift day on wednesday.

And my shoulder is feeling alot better, had a dull pain for a couple days, its gone now.

171

1-4-09 ME Squat/Deadlift:

Squat:
135x5
135x5
185x5
225x4
265x2
ADD BELT
285x1
315x1-dropped second rep

Deadlift:
135x5
135x5
225x5
275x2
315x2
ADD BELT
335x2
365x2-PR
REMOVE BELT
325x1
325x1
325x1

GM’s (still workin on form):
barx5
65x5
65x5
75x5

Leg raises:
3x12

Medicin ball sit ups:
3 sets of 20 somthin reps

I asked a trainer there to see how low I got on squats, he said 2-3 inches below parallel, which is awesome. The belt wasnt tight at all on the 315 set, so I should be able to hit that beltless goal sooner then I thought.

172

I really wanna go to SouthSide barbell in Connecticut. The only problem is I need a ride, im thinkin about takin a bus. I saw some videos on youtube and even read an article on Elitefts about them. Even if I could get 1 training session in with them, thad be great.

173

I just wanted to drop in and say I am impressed in how educated you are for being 15/16. I wish I would have known as much as I do now when I was that young.

The way you come on here, learn, and listen (even to opinions you may not want to hear) is very unique.

Good luck in life man.

/gay post.

174

[quote]DOHCrazy wrote:
I just wanted to drop in and say I am impressed in how educated you are for being 15/16. I wish I would have known as much as I do now when I was that young.

The way you come on here, learn, and listen (even to opinions you may not want to hear) is very unique.

Good luck in life man.

/gay post.[/quote]

To be honest theres atleast 3 kids on here around my age that know plenty more then me.

Thanks alot tho!

175

There is virtually no meets going in CT. I wanna do atleast 1 before I turn 17 in November.

176

http://www.powerliftingwatch.com/powerlifting-meets/apa/2009/norheast-coast-open

177

Thanks zep,

I honestly didnt think it was gonna cost this much for a meet. I have to pay 15$ for registration to the APA. 130$ if I want a full meet, and I have to get myself a singlet.

fuck…

178

[quote]BlackLabel wrote:
Thanks zep,

I honestly didnt think it was gonna cost this much for a meet. I have to pay 15$ for registration to the APA. 130$ if I want a full meet, and I have to get myself a singlet.

fuck…[/quote]

try to find a highschool variant of a fed. We have the WHSPA as a usapl affiliate.

179

Measurements (Not that they matter):

Shoulder span: 21"
Right/Left bicep: 15 1/2"
Chest: 46"
Left/Right thigh: 23"

180

1-8-09 RE Squat:

Squat w/ light bands: (Something like 60 or 70 lbs. at top.)
barx5
135x5
135x5
185x5
205x5
ADD BELT
225x5
ADD KNEE WRAPS
235x5
235x5

High box squat (1-2" above parallel):
225x5
225x8

First time using the bands for squatting, I think ill have to incorporate some more band work into my squatting over the next few months. And ill see about getting some ACTUAL chains, not some shitty ones that I got from a scrapyard.

And I used my new Black Mamba knee wraps, they work really well, alot better than the ones from sports authority.