[quote]trivium wrote:
Captain obvious reporting for duty. (salutes)
This sounds like something you should exercise extreme caution with.[/quote]
If you noticed, I kinda stopped squatting for awhile. So yup.
But the front squats – when wearing Oly shoes, not barefoot – felt fine without this issue, at least as far as I noticed.
So maybe there’s some truth to this whole “weak quads” thing.
To be fair, it may not actually be my kneecap sliding laterally. There is definitely a pop I feel in my kneecap as things click into place, but after looking at an anatomy chart, it could be a tendon underneath the kneecap and not the kneecap itself.
[quote]LoRez wrote:
To be fair, it may not actually be my kneecap sliding laterally. There is definitely a pop I feel in my kneecap as things click into place, but after looking at an anatomy chart, it could be a tendon underneath the kneecap and not the kneecap itself.[/quote]
It could be something like an ACL as well.
Anyway, re-read TCs article from this month, his “why you’re fat and weak” one, and he mentioned the weighted pullup as the “upper body squat”.
Just for the sake of curiosity, I wanted to actually see what my weighted pullup max was. It’s been a while since I’d done them, and even then I was only working with something like an additional 10 lbs.
Managed to work up to 75. Tried 85, failed, then couldn’t do 75 again. It was probably a little bit more when you factor in the weight of my loading pin, but whatever.
I couldn’t be bothered to use a dip belt properly, so I just used my loading pins and a carabiner. Worked all the same.
I’m thinking about doing a 3x5 or 5x5 on these. My thoughts right now is that this is almost the exact opposite movement as the overhead press that bothers my shoulder (the scapulo-thoracic joint, I think)… so if pressing is causing issues, might as well balance with some pulls along the same axis.
Again, worst case scenario, I get stronger.
I’ll be honest though, I’m surprised I was able to do 75. I didn’t even think I could do 45, but 50 was a breeze (again, couldn’t be bothered to unload the 25, so I just threw on another 25… clearly feeling lazy tonight).
Just attempted a 5x5 and failed.
Figured 80% would be a good place to do that. Couldn’t figure out whether that should be 80% of the additional weight (75) or 80% of the total weight (225).
Did
55 x 2, 30 x 3
Clearly not enough rest, too much fatigue, too high a percentage, or just the fact that I used too much the first set. I think working up to 5x5 at 30 lbs is a good plan though.
After trying it out, I think chinup percentage should count bodyweight + additional weight.
80% of 225 is 180. Minus 150 is 30 lbs. I actually don’t quite weight 150 yet (haven’t regained it back), but that’s close enough.
Making progress on my back at least.
Similar photo, in January, about halfway down: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/lorez_training?id=5283481&pageNo=13
Weighing in sub-145 right now. Need to fix this.
7 Mat Pulls w/35lb Chains
135 x 5
185 x 5
225 x 5
275 x 2
275 x 2
315 x 1
Left leg at the hip-joint feeling off. Feeling a bit weak on these right now; too much time away from them.
Will probably revisit these Wednesday closer to where I left off on them. Just use today to get my body back in the groove.
** Just reviewed my log, and last time I did these heavy was at the end of June and hit 330 x 6. The month of July just slipped away from me it seems.
Ive had decent success with patellar dysfunction by strengthening the hips and vmo. Vmo is most active in the last ~30 degrees of knee extension, so like TKE or step up/downs. I have helped some with different taping techniques for patellar tracking as well.
Neutral Grip Chins
30 x 3
25 x 3
25 x 4
20 x 5
20 x 5
Front Squats
45 x 5
95 x 5
135 x 5 – something moved under my left kneecap on the last rep and hurt quite a bit
135 x 3 – form broke down for some reason; knees didn’t hurt but there was movement in both sides
135 x 3 – fine, all good reps
Chain Pulley-Aparts
17.5 x 10
17.5 x 10
The workout didn’t have my full attention at all – I was on speakerphone. I was thinking of benching, too, but short on time and attention.
I guess I’ll work up to 25x5x5 on the chins. Not sure I’m completely ready to do front squats yet… need more technique work I think, so I don’t compromise my knees.
[quote]Ass Banana wrote:
Ive had decent success with patellar dysfunction by strengthening the hips and vmo. Vmo is most active in the last ~30 degrees of knee extension, so like TKE or step up/downs. I have helped some with different taping techniques for patellar tracking as well. [/quote]
Thanks. I’ll have to try some things and get back to you.
7 Mat Pulls w/35lb Chains
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
315 x 5 + 20s rest + 1
Weighted Neutral-grip Chins
25 x 4
25 x 4
25 x 3.5
25 x 3
25 x 2.5
Left leg near the groin was hurting during some of the mat pull sets. Then, later, that pain migrated to the outside of my left hip, and then to my low back on the left side. Whatever.
I’m glad I stayed at 315 for these. Low back is actually what gave out; probably should do some hip activation work (i.e., kettlebell swings) before doing the top set.
Weighted Chins I’m going to work up to 5x5, then bump up to 30 lbs and repeat.
Shoulders are overall feeling pretty good these days. Excluding where the bar rests for front squats.
–
My general plan right now is twofold.
Right now it looks like the staples will be Front Squats, Weighted Chins, Mat Pulls, and those Chain Pulley-Aparts. (That name makes me laugh.) Squats on the 2x5,1x5+ and 2.5lb increments; Deadlifts on the 1x5+ with 5lb increments; Weighted chins with 5x3-5 and 5lb increments; Chain Pulleyaparts with 3-5x12-20, or so.
I think I’ll start re-introducing some pressing slowly later this week or next. If not, then at least some tricep work.
–
Movers are coming in tomorrow to estimate. Still plenty to do before they get here.
Little late but recently learned the bar should NOT be choking you on front squats. It might be slight pressure but not to the point its choking. I used to do it that way and it actually means the bar is positioned wrong. The bar should rest in a slight padding made by the front delts slightly forward of the neck… if you search for it theres a little indent on the inner region of the front delt that it nestles in nicely
[quote]PlainPat wrote:
Little late but recently learned the bar should NOT be choking you on front squats. It might be slight pressure but not to the point its choking. I used to do it that way and it actually means the bar is positioned wrong. The bar should rest in a slight padding made by the front delts slightly forward of the neck… if you search for it theres a little indent on the inner region of the front delt that it nestles in nicely [/quote]
I’ll have to find that spot. Thanks.
Just some general thoughts regarding shoulder health.
Nothing new here, since you can pretty much find the same things spread throughout articles.
I don’t think It’s enough to just say “do [twice] as much pulling as pressing”. I actually have no thoughts on volume at this point.
My thought at this point is that for every movement of the shoulder, you should also train the opposite.
Protraction should be balanced with retraction.
Elevation should be balanced with depression.
Upward rotation should be balanced with downward rotation.
These go both ways. If you’re doing overhead presses, you should be doing pullups. But the corollary is also true: if you’re doing pullups, you should be doing overhead presses.
Although it’s not quite that simple. Pullups always involve downward rotation, and may involve retraction and depression. Overhead presses always involve upward rotation, but may involve elevation and protraction (at the top).
Besides the shoulder movements themselves, you need to make sure the muscles are balanced. If you train the muscles involved in protraction (e.g., the pecs), even if you don’t actually protract while doing those movements, you should train the muscles involved in retraction (e.g., the lower traps).
That’s normally taught with the bench/row pairing. But I think there’s also the deadlift/pull and pullup/pulldown pairing.
I’d say the same thing could be done around the elbow joint… curling movements (even if back work) should be balanced with straightening movements (even if chest work). You can probably look at the knee and the hips the same way.
Anyway, the shoulder stuff is what’s mostly relevant to me right now.
What’s the latest my man? I hope you are well :).
I went through a phase of very strictly balancing all of my movements, and I found it made a huge difference to my dodgy shoulder. My stance has slightly changed now my shoulder is fine. I think in terms of building strength that carries over between planes there is no need to train a joint from every angle - for example my dumbbell row was at it’s strongest after a couple of months of doing nothing but weighted pull-ups. BUT I feel that when you are working around an injury then strictly balancing all of your planes of movement can really help.
Just what I’ve found myself anyway, no expert at all!
Hey, thanks. I’m taking a break for right now, for similar reasons as you did.
I’m moving across the country and juggling a bunch of stuff at work. Any focus on training is on hold right now and that includes diet. Working on some other projects too, which are doing a better job at keeping me sane than training does.
I know a lot of people “need” the gym to keep themselves sane, but I’m not one of those people.
Also, for what it’s worth, my shoulders are feeling better than ever these days.
I’m really glad to hear that your shoulder is feeling better, and it sounds like you are going through an exciting time right now. I’m definitely in the same boat with regards to training, sometimes it helps but usually I swear it makes it worse lol. Stressing about training when you’ve got a million other things on your mind is never good. Rattlehead and I were actually discussing this exact thing a couple of weeks ago lol. Speaking of which, when are you coming across to join us for some training? 
Good luck with the move and work and your other projects :).
Are you getting any bigger?
Movers come on Monday. Drive starts Tuesday.
Not ready.
I’m reading the Iliad though. I read Candide a couple weeks ago.
Also, this, a compilation of a number of “Great Books” lists: Welcome to Great Books and Classics - Great Books and Classics
I’m filling in some gaps in my education.
