[quote]bunny7568 wrote:
You don’t think I should do any d/l’s or pulldowns for 6 weeks? I dunno about about that… 6 weeks with no pulling, I am gonna lose a lot of strength. I was thinking 2 or 3 weeks would be good, you don’t think that would be good enough?[/quote]
You’e right. I’m probably being over cautious.See what Meat says but I’d hate to see you injure yourself to the point you’d miss the meet.
[quote]bunny7568 wrote:
Thanks guys, been giving this alot of thought. I am thinking heavy shrugs, Zercher squats, regular squats, front squats, Anderson squats, good mornings, grip work… what about “step ups” with barbell? Never done these before.
What about trap bar deadlifts? Or should I stay away from it all together (pulling?)… forget I said that, I already know the answer.
Anything else I can do… how about pull downs?[/quote]
I might structure something like GMs to 3 rep max, followed by shrugs, step ups, and last some light, high rep pull downs, maybe session after next, to get some blood in the area. Experiment with the grip/attachement, you might find for instance V grip doesn’t irritate as much as wide grip, or vice versa. Trap bar deadlifts are really just a squat with the bar in your hands, as far as I am concerned.
[quote]PeteS wrote:
bunny7568 wrote:
Thanks guys, been giving this alot of thought. I am thinking heavy shrugs, Zercher squats, regular squats, front squats, Anderson squats, good mornings, grip work… what about “step ups” with barbell? Never done these before.
What about trap bar deadlifts? Or should I stay away from it all together (pulling?)… forget I said that, I already know the answer.
Anything else I can do… how about pull downs?
I might structure something like GMs to 3 rep max, followed by shrugs, step ups, and last some light, high rep pull downs, maybe session after next, to get some blood in the area. Experiment with the grip/attachement, you might find for instance V grip doesn’t irritate as much as wide grip, or vice versa. Trap bar deadlifts are really just a squat with the bar in your hands, as far as I am concerned.
[/quote]
Yeah… Thanks Pete(y)/ Eco this is what I was thinking. If I am standing erect and holding weight in my hands (barbell/ dumbell) there is no pain. As soon as I bend forward and the scapula/ lat starts to stretch (right underneath the armpit at the back) is when the pain starts.
So, conversely, I was thinking if I am erect (my upper body that is, for you sickos) while doing pulldowns, it might be alright. I have not tried it yet, so we will see. Same with the trap bar deadlifts… keeping the upper body as erect as possible.
I will do some heavy shrugs/ bar holds/ good mornings etc. just to keep the grip and the CNS fired up for d/l poundages. Can’t think of anything else at the moment.
When you guys do “step ups”… how high do you set the step, and how heavy do you go?
On another note… last 2 days here has been between 90-100 degrees with the humidity. Brutal.
[quote]bunny7568 wrote:
PeteS wrote:
bunny7568 wrote:
Thanks guys, been giving this alot of thought. I am thinking heavy shrugs, Zercher squats, regular squats, front squats, Anderson squats, good mornings, grip work… what about “step ups” with barbell? Never done these before.
What about trap bar deadlifts? Or should I stay away from it all together (pulling?)… forget I said that, I already know the answer.
Anything else I can do… how about pull downs?
I might structure something like GMs to 3 rep max, followed by shrugs, step ups, and last some light, high rep pull downs, maybe session after next, to get some blood in the area. Experiment with the grip/attachement, you might find for instance V grip doesn’t irritate as much as wide grip, or vice versa. Trap bar deadlifts are really just a squat with the bar in your hands, as far as I am concerned.
Yeah… Thanks Pete(y)/ Eco this is what I was thinking. If I am standing erect and holding weight in my hands (barbell/ dumbell) there is no pain. As soon as I bend forward and the scapula/ lat starts to stretch (right underneath the armpit at the back) is when the pain starts.
So, conversely, I was thinking if I am erect (my upper body that is, for you sickos) while doing pulldowns, it might be alright. I have not tried it yet, so we will see. Same with the trap bar deadlifts… keeping the upper body as erect as possible.
I will do some heavy shrugs/ bar holds/ good mornings etc. just to keep the grip and the CNS fired up for d/l poundages. Can’t think of anything else at the moment.
When you guys do “step ups”… how high do you set the step, and how heavy do you go?
On another note… last 2 days here has been between 90-100 degrees with the humidity. Brutal.
[/quote]
here’s my 2 cents-
stay away from any rowing or pulls for the next two weeks. pulldowns are fine as long as you keep the weight light for high reps. after the two weeks move back into the deads with very small jumps in weight. you still won’t be taking anything in the 90% range or higher for that six weeks. you won’t get weaker… trust me. keep hitting the bench and squats hard. front squats and zerchers will keep the lower back, core and quads strong. you would do well to try those front squats from the bottom like i did against bands.
as for step ups, keep them low. i tore my adductor by doing them too high. do them around the 9-10 inch height. you can go really heavy on these.
do NOT pull heavy or row heavy again until after this meet. trust me.
Hey Bunny,
I don’t have enough experience to offer any advise… mind you this is the internet so that pretty much qualifies me as an expert… but anyway, I just wanted to remind you that a big gym lift attempt right now is worth sweet fuck all if it takes you out of the comp. You need to get on the platform first.
[quote]maraudermeat wrote:
bunny7568 wrote:
PeteS wrote:
bunny7568 wrote:
here’s my 2 cents-
stay away from any rowing or pulls for the next two weeks. pulldowns are fine as long as you keep the weight light for high reps. after the two weeks move back into the deads with very small jumps in weight. you still won’t be taking anything in the 90% range or higher for that six weeks. you won’t get weaker… trust me. keep hitting the bench and squats hard. front squats and zerchers will keep the lower back, core and quads strong. you would do well to try those front squats from the bottom like i did against bands.
as for step ups, keep them low. i tore my adductor by doing them too high. do them around the 9-10 inch height. you can go really heavy on these.
do NOT pull heavy or row heavy again until after this meet. trust me.
[/quote]
The clouds parted, angels with trumpets blaring… a voice boomed from above… done like dinner.
Was supposed to squat today… feeling kinda burnt out from work. Gonne go in today nice and fresh. Off for a few days now.
#$@!-- have to go all the way back into the city to get my gym bag which I left in my office with all my gear last night. Damn… weekend traffic, this should be fun. 90 degrees here today, should be fun squattin’.
Had a few beers with my old hockey team last night, keep buggin’ me to come back and play. Told them maybe in the fall after the meet… truth is, dunno if I will. I am havin’ fun doin’ this… just miss the cammeraderie (sp?).
Gym bags are too stay in vehicles when not in gym. This is especially true when it is 90+ out. That way your whole vehicle has that wonderful aroma of sweaty sweats, the odd smell from jump stretch bands, and the salty tang of a bench shirt that hasn’t been washed in 5 or 6 sessions:)
[quote]PeteS wrote:
Gym bags are too stay in vehicles when not in gym. This is especially true when it is 90+ out. That way your whole vehicle has that wonderful aroma of sweaty sweats, the odd smell from jump stretch bands, and the salty tang of a bench shirt that hasn’t been washed in 5 or 6 sessions:) [/quote]
I caution against this… an M1 lifter that Ouro directly competes against left her gear in her car and her car got stolen 2 nights before a meet back in April. Between Ouro and myself we were able to dress her so she could still compete, but holy hell…I would have been the biggest stress case in the world!
[quote]Court wrote:
… but holy hell…I would have been the biggest stress case in the world![/quote]
You? Never!
Well, drove all the way down to work in the +90 degree weather with no major problem, tunes blarin’, wind in my hair. Got my gym bag, answered 400 stupid questions from people, even though I told them I was not working… still did not deter them.
Finally got out on the open road headed home, traffic stopped dead. Tried a couple of alternate routes, no go. So, grabbed a coffee and resigned myself to sitting in traffic behind the myriad of campers, trailers and cars packed to the hilt with various summertime goodies and toys… and pissed of cranky kids and parents making weird faces and rude gestures at anyone who will pay them some attention.
So, took me about an hour and a half to get home… then my 77 year old father in law decides he wants to go to the mall downtown… he does not drive and his health is not the best. So, out I go again, take him downtown to the mall… 15 kilometers took almost 45 minutes one way.
Finally, get to the gym… really had to kick my own ass today because I was tempted just to go hit a patio somewhere and crack a cold one… take in the sights of summer.
JUNE 26TH SQUAT/ ACCESSORIES
SQUAT
bar x 100
135x10
225x5
315x5
405x1
(belt and wraps on)
475x1
495 x 4 sets of 1
405x5
ANDERSON SQUATS
I set these up at about the same angle I would be at for the start of deadlifts, so not quite parallel.
315x3
405 x 2 sets of 3
495x1
585x0 (broke the pins but did not lock out)
SEATED DUMBELL PRESS
70 x 3 sets of 10
went light on these today, gonna be benching tomorrow
ROPE/ CABLE FACEPULLS AND D.B SIDE LATERALS
3 sets supersetted to failure, got some good blood flow in the shoulders
Missed yesterdays squat session, so did it today. I am gonna bench tomorrow, as I have my schedule all done up and missing a day will screw me up. Going to a function with the wife tomorrow, a welcome home BBQ for some of the boys returning from Iraq and Afghanistan. Lotsa food and beer, mmmmmm…
Tonight, chillaxin’ with the bride, feet up in the airconditioning, scarf some pizza and watch Clint kick some ass… just bought the DVD movie Gran Torino. Think I might even open a bag of chips. Cheat night tonight… lol!
[quote]bunny7568 wrote:
Well, drove all the way down to work in the +90 degree weather with no major problem, tunes blarin’, wind in my hair. Got my gym bag, answered 400 stupid questions from people, even though I told them I was not working… still did not deter them.
Finally got out on the open road headed home, traffic stopped dead. Tried a couple of alternate routes, no go. So, grabbed a coffee and resigned myself to sitting in traffic behind the myriad of campers, trailers and cars packed to the hilt with various summertime goodies and toys… and pissed of cranky kids and parents making weird faces and rude gestures at anyone who will pay them some attention.
So, took me about an hour and a half to get home… then my 77 year old father in law decides he wants to go to the mall downtown… he does not drive and his health is not the best. So, out I go again, take him downtown to the mall… 15 kilometers took almost 45 minutes one way.
Finally, get to the gym… really had to kick my own ass today because I was tempted just to go hit a patio somewhere and crack a cold one… take in the sights of summer.
JUNE 26TH SQUAT/ ACCESSORIES
SQUAT
bar x 100
135x10
225x5
315x5
405x1
(belt and wraps on)
475x1
495 x 4 sets of 1
405x5
ANDERSON SQUATS
I set these up at about the same angle I would be at for the start of deadlifts, so not quite parallel.
315x3
405 x 2 sets of 3
495x1
585x0 (broke the pins but did not lock out)
SEATED DUMBELL PRESS
70 x 3 sets of 10
went light on these today, gonna be benching tomorrow
ROPE/ CABLE FACEPULLS AND D.B SIDE LATERALS
3 sets supersetted to failure, got some good blood flow in the shoulders
Missed yesterdays squat session, so did it today. I am gonna bench tomorrow, as I have my schedule all done up and missing a day will screw me up. Going to a function with the wife tomorrow, a welcome home BBQ for some of the boys returning from Iraq and Afghanistan. Lotsa food and beer, mmmmmm…
Tonight, chillaxin’ with the bride, feet up in the airconditioning, scarf some pizza and watch Clint kick some ass… just bought the DVD movie Gran Torino. Think I might even open a bag of chips. Cheat night tonight… lol!
[/quote]
Great session, bunny! and sounds like good times on your days off.
[quote]bunny7568 wrote:
SQUAT
475x1
[/quote]
I was surprised to see this in there. I was about to suggest you request your gym purchase a couple 25lb plates since it seems everything goes in increments of 90 only. 
Looked like a good session. Let me know if the movie is good, I haven’t seem it yet.
[quote]bunny7568 wrote:
Well, drove all the way down to work in the +90 degree weather with no major problem, tunes blarin’, wind in my hair. Got my gym bag, answered 400 stupid questions from people, even though I told them I was not working… still did not deter them.
Finally got out on the open road headed home, traffic stopped dead. Tried a couple of alternate routes, no go. So, grabbed a coffee and resigned myself to sitting in traffic behind the myriad of campers, trailers and cars packed to the hilt with various summertime goodies and toys… and pissed of cranky kids and parents making weird faces and rude gestures at anyone who will pay them some attention.
So, took me about an hour and a half to get home… then my 77 year old father in law decides he wants to go to the mall downtown… he does not drive and his health is not the best. So, out I go again, take him downtown to the mall… 15 kilometers took almost 45 minutes one way.
Finally, get to the gym… really had to kick my own ass today because I was tempted just to go hit a patio somewhere and crack a cold one… take in the sights of summer.
JUNE 26TH SQUAT/ ACCESSORIES
SQUAT
bar x 100
135x10
225x5
315x5
405x1
(belt and wraps on)
475x1
495 x 4 sets of 1
405x5
ANDERSON SQUATS
I set these up at about the same angle I would be at for the start of deadlifts, so not quite parallel.
315x3
405 x 2 sets of 3
495x1
585x0 (broke the pins but did not lock out)
SEATED DUMBELL PRESS
70 x 3 sets of 10
went light on these today, gonna be benching tomorrow
ROPE/ CABLE FACEPULLS AND D.B SIDE LATERALS
3 sets supersetted to failure, got some good blood flow in the shoulders
Missed yesterdays squat session, so did it today. I am gonna bench tomorrow, as I have my schedule all done up and missing a day will screw me up. Going to a function with the wife tomorrow, a welcome home BBQ for some of the boys returning from Iraq and Afghanistan. Lotsa food and beer, mmmmmm…
Tonight, chillaxin’ with the bride, feet up in the airconditioning, scarf some pizza and watch Clint kick some ass… just bought the DVD movie Gran Torino. Think I might even open a bag of chips. Cheat night tonight… lol!
[/quote]
Did you like Gran Torino? I was going to get it at Blockbuster but, quite frankly, Paul Blart Mall Cop looked like too much thinking so I left empty handed and just read in the bath tub.
It’s too bad you don’t live closer 'cause you could read in my bathtub. Either that or you could go see our ART/Chiro that you saw fixing people in Belle River. He’d have you fixed up in no time with no likely break in training. The issue I was having with the pain in my back that felt like a broken rib was a result of foot problems. My back is mostly fine now since I’ve been doing these fucked up foot things.
How many weeks not to your meet?
i actually watched Gran Torino again tonight. I saw it when it first came out and rented it tonight. Clint Eastwood is the fucking man… period… end of story. I love every movie he’s ever been in. Unforgiven is one of my favorite. “Kill’n a man is a hell of a thing… You take everything he has and everything he will ever have”
I can sit and watch his westerns all day long.
[quote]maraudermeat wrote:
i actually watched Gran Torino again tonight. I saw it when it first came out and rented it tonight. Clint Eastwood is the fucking man… period… end of story. I love every movie he’s ever been in. Unforgiven is one of my favorite. “Kill’n a man is a hell of a thing… You take everything he has and everything he will ever have”
I can sit and watch his westerns all day long.
[/quote]
x2
[quote]maraudermeat wrote:
i actually watched Gran Torino again tonight. I saw it when it first came out and rented it tonight. Clint Eastwood is the fucking man… period… end of story. I love every movie he’s ever been in. Unforgiven is one of my favorite. “Kill’n a man is a hell of a thing… You take everything he has and everything he will ever have”
I can sit and watch his westerns all day long.
[/quote]
I have always been a huge fan of Dirty Harry. In my mind, I’m him.
Another one I enjoyed was The Gauntlet. It’s an oldie.
Maybe I’ll get Gran Torino tomorrow and hope my brain kicks on.
[quote]Ruggerlife wrote:
bunny7568 wrote:
SQUAT
475x1
I was surprised to see this in there. I was about to suggest you request your gym purchase a couple 25lb plates since it seems everything goes in increments of 90 only.
Looked like a good session. Let me know if the movie is good, I haven’t seem it yet.[/quote]
The movie… GRAN TORINO… very good, I really liked it. I was pissin’ myself laughing through alot of it, 'cuz my old partner at work was Korean and a lot of interactions with each other was very similar to scenes in this movie. Then he and I would gang up on any and all other ethnic variations at work… used to confuse the hell out of people.
I give this movie “2 thumbs up”. On another note… Clint cannot sing… horrible. Mind you, if I had a dozen beer and some J.D., I would listen to him… just because it’s him.
Thanks Rugger, we don’t have 25 lb plates, I just tied 2 bags of potatoes to the end of the bar, lol!.. initially I was going to do 475 x 4-5 sets of 2, but it was so damn hot and humid yesterday I was feeling pretty spent mentally, especially after sitting in a car stuck in traffic for a couple of hours. Also, did not wear shorts… wore these cotton polyester long pants things, that were stuck to my legs with sweat. Everytime I went deep in the squat they would stick… the crotch started to rip and I am sure my ass was hanging out after the first rep.
So, decided to go to 495, nice deep reps, rack the weight, pull up pants… remove belt and wraps… take drink of water… re-wrap kness, put belt on… squat… rack… pull up pants… repeat.
By the time I finished 405 x 5 (I was going to try for 10-15) my pants were hanging below my ass. There was some M and M/ Slim Shady wannabes in the gym that were watching… so I left them hanging like that… walked by to the water fountain, said “Yo yo yo, what up dogs, how be ma homey’s yo… I’m outta this motha… peace!” while grabbing my testicles, hat on sideways and giving each one of them “bumps” with my fist. Just joking… but serious about the pants thing.
OUROBORO-- I remember that movie… “The Gauntlet”, lol! Nag, nag nag… lol!
[quote]bunny7568 wrote:
Ruggerlife wrote:
bunny7568 wrote:
I give this movie “2 thumbs up”. On another note… Clint cannot sing… horrible. Mind you, if I had a dozen beer and some J.D., I would listen to him… just because it’s him.
[/quote]
Clint singing. Watch “Paint your Wagon” with Clint and Lee Marvin singing…Thats ugly!! They can’t carry a tune in a bucket.
The best part of the movie is when the preacher, mid-sermon, disappears into the pit and is met by a drunken and filthy Lee Marvin, who takes a big swig and says “Welcome to Hell, Reverend!”
[quote]ouroboro_s wrote:
bunny7568 wrote:
How many weeks not to your meet?[/quote]
6 weeks (41 days- 42 days including the day of the event) until the meet. I don’t know if a chiro could do anything about this injury… but I am seeing a RMT again next week.
I am going to work around it (the injury) for 2 weeks or so (orders from the gods Meatus and Peteus)… and hope for the best.