Hi Arachne
I think the part that bothered me the most about them watching me is that it bothered me. lol
So mostly it was me I was grumpy with.<-That’s usually how it works right? Yep I was thinking of doing something different for my shoulders.
Hi Busy
You tease!
I usually do a deload every 4th week for all major lifts.
As far as job stuff is concerned I have at least decided where to focus. I will be looking for the same job but with a different company. I will focus on finding work closer to Vancouver and with larger companies so I can advance. I think part of my indecisiveness is because I have been doing the exact same thing for 3.5 years. I like what I do but I need to advance or feel that I can. I don’t have the job I want yet but at least I know what I want.<–Feeling positive and wanting the job also helps with interviews and cover letters. imo.
Thanks everyone for offering advice in this area too.
^ THE PUFFY - I love it. It’s all about some puffy pillows up there!
Sounds like you are turning a corner with your job angst. That’s a good thing.
About OH pressing and shoulders, a lot of people claim the OH press get to them. I haven’t had any problems yet, but I have been warned to do lots of things like face pulls, DB cleans, and that Prone Horiz. Abductor prehab stuff that Heavy T likes.
Just stuff to maintain balance and to try to keep the rotator cuff healthy. Constantly cue yourself to keep shoulders down and back. Put your shoulder blades in your back pockets. I’m hoping that keeps me out of trouble, because I really like the OH press and flat bench…both shoulder killers for some people.
yeah, that is great that you have a career plan. not sure if this is a silly idea or not… universities have security. not sure if they have their own security or whether they contract out but often if you are an university employee you can take one course per semester for free and the workplace tries to accommodate the classroom hours etc. people get degrees that way, sometimes.
i have to be careful of my shoulders, too. at the moment i just back off when they feel cranky, but i do wonder if there is more i could do to keep them healthy.
[quote]Powerpuff wrote:
^ THE PUFFY - I love it. It’s all about some puffy pillows up there!
Sounds like you are turning a corner with your job angst. That’s a good thing.
About OH pressing and shoulders, a lot of people claim the OH press get to them. I haven’t had any problems yet, but I have been warned to do lots of things like face pulls, DB cleans, and that Prone Horiz. Abductor prehab stuff that Heavy T likes.
Just stuff to maintain balance and to try to keep the rotator cuff healthy. Constantly cue yourself to keep shoulders down and back. Put your shoulder blades in your back pockets. I’m hoping that keeps me out of trouble, because I really like the OH press and flat bench…both shoulder killers for some people. [/quote]
I couldn’t remember the name so I just named it after you. I call the glute activation thing I do before squats and deads days “Bre’s x-rated glute warmup”.
I was thinking I would give my OH pressing a rest, not including push presses. It may be an overworked problem. My job involves driving for at least 8hrs and that’s city driving so lots of turning and parking and pulling out and turning around, etc. So I think 3.5 years of the same routine with very few vacation could be the cause of the problem. The pain that I feel during the OH press is a more extreme version of what my shoulder sometimes feels while working. Also it makes sense that it is the right one as that is the arm I use when one handed driving. So trying to use both hands while driving now and hopefully the next job involves less in town driving.
I’ll add in the face pulls and db cleans too. So maybe do the pre hab exercises for a while on OH press day.
[quote]Nadia Comeandeat wrote:
Charlie: That’s great that you have a career plan! I don’t know about shoulder stuff are you doing your mobility work? [/quote]
I’m not sure what to do for shoulder mobility. This is what I was doing to warm up the shoulders.
Circuit done 2-3 times(until warm usually)
-Big circles with arms(no weight)(10 one way 10 the other)
-DB millie press(really light weight)10 reps
-Push up plank(bw) for 10-20secs
-Push press(just the bar)5-10 reps
If you have more shoulder mobility/warm up stuff I would appreciate hearing about them.
[quote]alexus wrote:
yeah, that is great that you have a career plan. not sure if this is a silly idea or not… universities have security. not sure if they have their own security or whether they contract out but often if you are an university employee you can take one course per semester for free and the workplace tries to accommodate the classroom hours etc. people get degrees that way, sometimes.
i have to be careful of my shoulders, too. at the moment i just back off when they feel cranky, but i do wonder if there is more i could do to keep them healthy. [/quote]
Yeah my problem might be an overworked problem, lots of city driving + OH presses = cranky shoulder
The university in the city where I live does have security but they usually pay less and I was hoping to get a job with a large company that will give me chances to advance, I want to learn more about what goes on in other parts of the business so I can decide if I want to maybe own my own security company.<–Long term goal I am not even thinking about yet. Just the small stuff now.
Although maybe one of the bigger Universities up the Valley(Van) might be different, our local univ is small. It might be different for UBC or Simon Frazer U. I will have to look into it.
The concentration this week was lock the lats down then pull to the knees(trying to maintain starting back ankle, while driving up with legs) then thrusting hips forward. I think I was successful some of my pulls, but not all. Practice! I think I am getting close and I will be ready to retest my 1RM and nail 185lbs either during week 3 or after the next deload.<–not sure when would be the best time to retest.
65% 110 x 5
75% 125 x 5
85% 145 x 4 This was the second set of this weight I’m using this one as it had the most reps that I liked in it of the 3 sets I did of this weight. lol I liked the first 2 pulls and maybe the 4th.
My lats are sore and tired after this so hopefully that means I was using them to lock in my back position.
You know I’m not a traditional DL person, but your position looks good to me and that 145 went up so easy! I’m excite to see you push your max. And watching you makes me want to lift something! WHAHH! I’m so glad you have a log up. It’s nice to have some newbie lifting company over here. And thanks for all the well wishes on my log, Charlie. I do soo wish we could all meet up in real life. Sigh. Keep killin’ it sista.
Those DLs look great to my novice eye. Looked quite easy, I’d say.
As for shoulder stuff, I like these—I usually structure them at the end of my workout though because I want all those stabilizing muscles at their best during the big lifts–Also, they’re exercises that you have to check the ego at the door because piling on the weight is no bueno for the shoulders. Most I do is probably 5#. Since I’m a grandma when it comes to technology here’s the link.
Also, when you hold the push up plank, you can make it a push-up-plus. You may not “feel” the burn like in other exercises, but these are good for strengthening the muscles that control the scapula–which hopefully will get your shoulders working the right way so they don’t hurt going overhead.
[quote]Powerpuff wrote:
You know I’m not a traditional DL person, but your position looks good to me and that 145 went up so easy! I’m excite to see you push your max. And watching you makes me want to lift something! WHAHH! I’m so glad you have a log up. It’s nice to have some newbie lifting company over here. And thanks for all the well wishes on my log, Charlie. I do soo wish we could all meet up in real life. Sigh. Keep killin’ it sista. [/quote]
Well you can definitely lift vicariously through me.
I think it will be interesting seeing what you can do when you start training again. I don’t think you would even have any atrophy after a month. Muscles grow when we are healing so you can definitely coast for a few weeks. Back lunges and high step ups are good bw bum exercises. I think the frustration will come more from not being able to go all out rather than muscle loss. IMO.
[quote]cholulalula wrote:
Stopping in to say heeyyyyy–
Those DLs look great to my novice eye. Looked quite easy, I’d say.
As for shoulder stuff, I like these—I usually structure them at the end of my workout though because I want all those stabilizing muscles at their best during the big lifts–Also, they’re exercises that you have to check the ego at the door because piling on the weight is no bueno for the shoulders. Most I do is probably 5#. Since I’m a grandma when it comes to technology here’s the link.
Also, when you hold the push up plank, you can make it a push-up-plus. You may not “feel” the burn like in other exercises, but these are good for strengthening the muscles that control the scapula–which hopefully will get your shoulders working the right way so they don’t hurt going overhead.
[/quote]
Hi Cholulalula <–lol
I had forgotten about the YTI exercises and now there are 2 more, I’ll definitely have to throw those in after the lifts but before abs/core(these are my most disliked and so I make myself do them every day I’m in the gym and at the end of my lift day lol)
I have never even heard of the push-up-plus but it looks like a good addition to my warmup, thanks for the vids.
Just be careful as how you word your issues with the your current job. The people who hire you don’t want to be rehiring again in 6 months, right? They are looking for long term commitment. Word it in such a way that you enjoy your current job but don’t forsee any openings in the future for any job advancement. They will ask you the 100$ question and you best be prepared anyways.
I am just putting my squat vid in. This is for 110lbs which is a new PR. Now all week 3 squats will be new PRs.
I’m undecided if I hit parallel on the first rep but I am sure I did on the second rep. Not getting below parallel though.
Some definite grunting going on and I lost form on the way up from the second rep and “good morninged” it up and lost my arch a bit on the way up(it may be difficult to tell this but I felt it) that’s why I racked it after the last rep, I may have had one more rep in me. Lately I have been letting myself have more than one crack at the final set, this is where you are supposed to give your all, and if I am giving my all how am I able to do more than one set? As I was nervous about 110lbs, new PR, I told myself, just to make sure I gave my all and didn’t chicken out, that this is the only attempt I would get at this weight and if I didn’t get at least one rep then I would have to repeat these numbers after the deload. I kept telling myself just one rep, you can do one, and I did the second because I wasn’t sure I got low enough on the first, lol, I didn’t want to repeat the last 3 weeks after the deload.<–Of course now I have to add 10lbs. :-/
Just be careful as how you word your issues with the your current job. The people who hire you don’t want to be rehiring again in 6 months, right? They are looking for long term commitment. Word it in such a way that you enjoy your current job but don’t forsee any openings in the future for any job advancement. They will ask you the 100$ question and you best be prepared anyways.
[/quote]
Thanks Frenchie. I am currently reevaluating my resume and cover letters so those tips is useful for sure, I’ll have to make sure I have the “I will work for you forever” vibe and the “I would work for my current employer forever but…” vibe too.
This is probably especially important as I am going to start sending out unsolicited resumes and cover letters.<–I used to have better luck with these rather than applying for the jobs in the classifieds.
Our nice rounded butts makes it hard to easily see if we hit it - you def did on the second. The tip I got for this is to push your knees out. It makes room for the hips to drop down properly. Sounds weird, I know.
being proactive about the job is issue is fantastic. go get it.
Depth looked good to me. Congrats! That’s as much as I lift - I really struggle with my squat (and as I’ve said in my own thread, I can do more reps on the leg extension with the same weight. Ludicrous!). Squats are a real head game. Overcoming fear is a big part of training, I find.
Lots of great progress. If you’re getting anxious about the increasing weight you could just increase your maxes by 5lbs. Really, on 5-3-1 you can’t go too slow.
I’d call that squat depth good. Nice deadlift too. I notice you don’t lower your hips as much when lowering the bar as when raising it. To me, that’s not a problem as long as you’re not getting sloppy and forgetting form on the way down so you hurt yourself. It’s something to be aware of.
For shoulders, I like standing in a doorway, putting my hand against the jamb, and gently moving forward.
Also you are so cute! I love your focus on the deadlift.
