Nice man, 535, thats not far off a PR is it?
[quote]ED3180 wrote:
Nice man, 535, thats not far off a PR is it?[/quote]
545 is my PR. Hopefully I have a new one coming soon but I’m not gonna rush it… trying to let the strength build I guess. Plus going all out on a single just totally kills me.
Really looking forward to being a 600lb deadlifter.
Shouldn’t be long now, I’ll pm you a cycle that’ll get you there in no time. It’s brought my deadlift up a lot, got it from a Russian lifter
thurs 1/13
Not even worth posting. My god damn fucking shoulder wouldn’t let me do anything. Pin press, DB bench, inclines, DB inclines, DB floor press… nothing. Settled for a few 3bd presses with an extreme tuck. I want to stab it repeatedly and viscously so at least it has a good fucking reason to hurt.
Thinking of making Tuesdays be clean & press and Fridays be OH pin presses or DB mil press. Maybe do a lot of flyes on Tuesdays so I can get some pec stimulation. Also do shoulder raises and rows on Tuesday, then arms on Friday.
Whats wrong with your shoulder? impingement?
[quote]ED3180 wrote:
Whats wrong with your shoulder? impingement?[/quote]
I don’t know. Had an MRI last Feb and there was nothing wrong with it according to the Dr. Just the really bad kind of pain, usually in the last half to third of the stroke going towards lockout. If I belly-bench it kind of doesn’t happen, but when it’s acting up I can’t seem to find a way around it with any bench variation. Tendonitis maybe? It was pretty noisy today… felt inflamed I guess.
My shoulder was messed up a long while ago. My orthopod did a couple tests by moving and manipulating my arm and seeing if I felt pain or tightness to try and diagnose what was wrong.
Google Neer’s test and Hawkin’s test, if you haven’t been through them already. It may help you figure out what is wrong.
[quote]theuofh wrote:
My shoulder was messed up a long while ago. My orthopod did a couple tests by moving and manipulating my arm and seeing if I felt pain or tightness to try and diagnose what was wrong.
Google Neer’s test and Hawkin’s test, if you haven’t been through them already. It may help you figure out what is wrong.
[/quote]
Thanks! I do remember that and there being no pain. However if I try to put the right hand behind my back and reach up (like if you were going to touch your hands behind your back), it does hurt and the ROM is pretty limited. Actually it’s been that way for as long as I can remember, even as a little kid. Is there a name for that test and what it may indicate?
Like this?
[quote]theuofh wrote:
Like this?[/quote]
Exactly. My left arm would go as high as that picture, but with the right arm I’m not sure my fingers would even get to the left scap.
Edit: Ok, Apley scratch test, limited ROM and pain seems to indicate a rotator cuff injury. I do the internal/external rotations against mini band as a warm-up every upper body day. They have been getting stronger but obviously they aren’t doing enough to address my particular issue.
Thanks for your help man, I appreciate any more advice you have.
[quote]
Subscapularis function is assessed with the lift-off test. The patient rests the dorsum of the hand on the back in the lumbar area. Inability to move the hand off the back by further internal rotation of the arm suggests injury to the subscapularis muscle.[/quote]
I can’t do this with my right arm ^^^
I wish I could help more, but from my experience finding somebody that knows how to fix this stuff is difficult. ART/massage, chiro, pt, coach, doctor, etc. will all be hit or miss unless you know somebody that can recommend a good guy.
When my shoulder was bad it was due to AC joint inflammation from overuse when I switched over to try olympic lifting exclusively. I tried a chiro who gave me cortisone, then when the pain came back he wanted to go in there and shave off some bone. I said no and went to a chiro who just had me pretty much stop doing whatever aggravated it, with some simple physical therapy and stretching. In the end, a lot of time and money was wasted for something I could have done myself.
Yours seems to be more complicated and I have no knowledge of subscapularis pathologies.
[quote]theuofh wrote:
I wish I could help more, but from my experience finding somebody that knows how to fix this stuff is difficult. ART/massage, chiro, pt, coach, doctor, etc. will all be hit or miss unless you know somebody that can recommend a good guy.
When my shoulder was bad it was due to AC joint inflammation from overuse when I switched over to try olympic lifting exclusively. I tried a chiro who gave me cortisone, then when the pain came back he wanted to go in there and shave off some bone. I said no and went to a chiro who just had me pretty much stop doing whatever aggravated it, with some simple physical therapy and stretching. In the end, a lot of time and money was wasted for something I could have done myself.
Yours seems to be more complicated and I have no knowledge of subscapularis pathologies.
[/quote]
Well thanks for your input. I’m going to try not benching for a while and doing a few stretches daily to see if it calms down some. Feels better after a couple days of stretching so that’s good.
1/17
warm up: lower usual
squat - belt at 405
135,225,315x5, 365x3, 405,415,425,435x1, 385x5, 225x38 (thought it was 40, dammit)
SSB step-up - belt for 205, steps per leg
65,115x10, 155,175,205x6
calf raises
superset
SSB GM - light
65x10, 135x3x10
leg press - close and low to hit the quads
3 sets 20+
stretch
Shoes threw me off a little bit squatting but everything worked out alright. Was hoping to get to 455 but 435 was a little slow so stopped there. I can’t fucking count so 225x40 was actually 225x38. Would have done 2 more reps if I had known. Best set of the night was 385x5 (only one that didn’t get filmed)… very smooth and nailed the rebound on every rep. Pushed the weight on step ups and then just coasted for GMs and leg presses. Good day overall.
435x1:
225x38:
1/18
warm up: mini band stuff, LT traction, mini internal rotation stretch
clean & press - clean every rep from hang, no jerk
95x10, 115,135,155x5, 165x3, 175x1, 155x5
NG pullup
superset, BWx10
reverse grip OHP
95x10, 115x6,6,6, 95x15 (TUT set, no lockout)
HS DY row - both arms at once, squeeze at top
superset, 10 reps
arm stuff
stretch at home
Clean and press was a lot of fun! Everything felt good and the weight felt lighter than I expected. RG OHP was also good… if you don’t lock it out it seems to hit the upper chest really hard. Little short on time due to the terrible weather and an early gym closing.
I’m contemplating abandoning the 2 wks heavy, 1 wk reps scheme and just going by feel… i.e. backing off on the weight as necessary. Mostly because I’m excited to throw on some wraps and squat some real weight.
squat looked pretty good, remember to lead with your head out of the hole though and not with your hips, you got bent over on your way up. what helps me is i try to constantly push against the bar and arch back on my way down in the squat, then that sets me up in a good position to get out of the hole. takes a lot of back strength though…soooo more safety bar! lol
[quote]2-SCOOPS wrote:
squat looked pretty good, remember to lead with your head out of the hole though and not with your hips, you got bent over on your way up. what helps me is i try to constantly push against the bar and arch back on my way down in the squat, then that sets me up in a good position to get out of the hole. takes a lot of back strength though…soooo more safety bar! lol[/quote]
Yeah I noticed that… pushing back constantly is worth a shot, I think I know what you mean.
1/20
warm up: lower usual
sumo dl - belt at 455
225,315x5, 405x3, 455x5x3
GM - belt at 315
135x20,225,275,315,365x10 (PR +4 reps)
dip belt calf raise
superset
seated leg curl/extension/calf raise
4 sets, 10-20 reps
stretch
Trying the program ED3180 gave to me. All reps were fine but 5 sets is a lot! GMs were actually pretty sweet… I’m glad I haven’t lost any back strength and seem to have gained some. Must be the SSB work and weighted back raises!
GM Vid:
Nice wheels dude! Deadlift scars and bruises on the shins? Hell yeah!
[quote]pbclax1 wrote:
Nice wheels dude! Deadlift scars and bruises on the shins? Hell yeah![/quote]
Lol, most of that is from pedal rake actually… jakerz knows what I’m talking about I’m sure. Unless he was smart and consistently wore shin guards while trials riding. Due to scar tissue the skin is paper thin and tears open wicked easy on deadlifts… hence the shin guards while deadlifting.