Seriously? Well, snap.
Both directions the same name? Or is it considered one exercise to do both?
But srs sounds like a variation of shoulder rotations.
Dunno what ur anatomy is like but on the way down lowering towards ur head u are external rotating the shoulder but because gravity ur internal rotators are lengthening under tension i.e. eccentrically to control the movement. On the way back up the internal rotators reverse the movement by contracting concentrically.
When ur lowering towards ur feet u swap them around external rotators are controlling on the way down and when u reverse they contract concentrically.
On both u may find ur ROM is limited by pain, stiffness or ur joint running into its end range. This is external rotation ROM when going towards ur head and internal rotation ROM going towards ur feet
I have limited flexibilty, or so I have discovered. Probably age related because I had no such issue when I was younger. It seems to be a lot worse in the left shoulder. It makes it difficult to postion the bar on back squats for the initial sets until it stretches out. It also affects pressing strength on the left, which is much more noticeable on DB’s. Tonight’s work is an attempt to try and resolve that, we’ll see if I’m doing the right thing or not.
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It’s a common area to warm up. While the internal/external rotators of the shoulder don’t shift heavy weights these small muscles essentially stabilise the shoulder joint when acting in a balanced manner allowing the big muscles around to do work.
Tuesday 7/7
Clean and Strict Press
135 x 1 x 2 sets
225 x 1
225 x 2 x 4 sets (Meant to do 5, but didn’t want to fail a set and the 4th set was rough)
RDL
225 x 10 x 3 sets
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Monday 7/12
DB Shoulder Press
7- x 10 x 4 sets
I would rather do an extra set than an extra rep on each set.
It was midnight, so I called it there.
Wednesday 7/14
DB Front Raises
70 x 6 x 3 sets
DB Side Raises
70 x 6 x 3 sets
Too much driving around and getting medical checks while I’m still in the US.
Thursday 7/16
Front Squats
135 x 5
225 x 5
235 x 5 x 2 sets
Cleaned for a third set at 235, but my head said no. The weight is nothing, the clean is easy, but I got dizzy after the clean on every set and had to take a few breaths and let it pass before squatting. Not sure what that is, other than something BP related.
RDL
235 x 10 x 3 sets
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Can’t decide if I’m lifting something today or not. Did the bike. Been walking around dizzy most of the day. I don’t know if it’s the cardio finally making a difference, or the BP meds the doc talked me into finally doing something, but lower BP quite honestly seems to suck out loud. I would like to DL, but I would have to do that outside atm, and it appears to be ready to hammer down. I would also like more weight for deads, and I literally own more than 1000lbs of plates just over an hour away, along with my stones, axle, Squat bar, and a bunch of other stuff. But it would invoolve interacting with people and hauling it. And then doing something with it if my flight goes as scheduled on Aug 2. Flipping coronavirus causing me issues.
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Monday 7/20
Clean and Strict Press
135 x 5 x 2 sets
185 x 5
205 x 5 x 2 sets
BTN
155 x 1
155 x 2 x 2 sets
Everything was stupid light, but I’m still walking around dizzy. Just didn’t trust myself to do more today.
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I get a big faint sometimes overhead pressing. Dunno what it is. Itd be doubly so if theres already issues going on. U got safeties to bail onto?
I’m currently using a driveway. Small gravel, I’ve got a rubber pad for the plates to sit on instead of directly on the gravel. I have passed out on OHP, a long time ago. No injury or problem , I’m not real worried about getting hurt.
Yeh I imagine it’d be pretty hard to get crushed under a passed out OHP when u can dump it forward
Friday 7/24
DL - Conventional
225 x 5
315 x 5
380 x 5 x 6 sets
I literally have nothing else to put on the bar, so I threw the change plates on too to get to 380. It literally felt easier each set. Didn’t go to mixed grip until 380, and couldn’t be buggered to get out the chalk. The driveway is not level, one end of the bar was roughly an inch (2.5 cm for you UK folks) lower than the other. I have to find some plates if I’m going to DL again here.
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Saturday 7/25
DB Front Raises
70 x 6 x 4 sets
DB Side Raises
70 x 6 x 3 sets
DB Tricep Extensions - OH Seated
40 x 10 x 3 sets
Left side is a problem. It’s stupid how much more I could do with the right side right now.
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Monday 7/27
DB Flyes - lying on the deck
30 x 10 x 4 sets
Rotating DB Extension
30 x 10 x 4 sets
I don’t like doing flyes on the floor, I like the stretch from being on a bench. But, it is what it is.
Thursday 7/30
Finally wasn’t raining. much.
Power Clean and Strict Press
135 x 1
205 x 1 - calf cramped hard and had to walk it off
205 x 3
225 x 2 x 5 sets
205 x 1 clean and 3 presses
It’s my press that sucks, so I wanted to work it a little extra at the end. It’s all coming back to me now, I can even use the clean grip without killing my wrists now. I saw some stretches posted to @Frank_C 's thread and have been using one of them. It works pretty good.
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Saturday 8/1
DB Front Raises
70 x 7 x 3 sets
70 x 8
DB Side Raises
70 x 7 x 3 sets
Looking for opinions on figure 8 straps if anyone has an opinion. Just found my old gymbag in storage and going through some of my stuff. Thinking maybe I might want to try a pair. My current straps are APT, who don’t seem to be selling anything anymore. They’ll probably last forever, they have kevlar in them and are rated for 6 or 7k lbs I believe, but the new figure 8 thingy seems the fad.
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Figure 8s is mostly advantage over lasso styles. Been using a pair for a month or two now.
Durability wise should be nil issues because these get hammered often by pro strongmen and is fine. Max weight same deal with both 500kg pulls being with this style of strap.
Faster set up is a significant advantage especially for top down set ups where ur get tight at the top so by the time u r strapped up and ready to go its been a relatively long time. Figure 8s take a second to set each and then they are super secure. With lasso straps i find the slip gradually when i do long sets which is annoying because it changes my start position.
One thing would be to get the right sizing so that theres not too much slack in them. For me i didn’t want to decrease ROM much because i already cheat pull but also when u have ones that are too big / long for ur hand u have to slide them out to the side further then u intend to grip then twist them in the tension them (see Benni vid). This out to the side set up can loosen up also.
Disadvantage wise u can’t disengage from them very easily say if u pass out of someshit.
Got mine from Cerberus Strength because they offer size options whereas many generic brands are one size fits all. Size small
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Tuesday 8/4
Front Squats
135 x 5
225 x 2 x 2 sets - rained out.
After the scramble to put stuff under cover-
DB Tricep extensions
Right Arm
55 x 8 x 4 sets
Left Arm
55 x 6
55 x 7 x 3 sets
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Thursday 8/6
DB Flyes - on the deck
40 x 10 x 4 sets
DB Curls
40 x 12 x 3 sets
Rolling DB Tricep Extensions
40 x 8 x 3 sets