Mega Newbs Training Log

Training Training Logs
341

[quote]Mega Newb wrote:

I haven’t seen a doctor because I thought shoulder pain from shoulder pressing was quite common…

thought I would try other things before I went to the doctor (stretches and rolling around on a base ball, and bringing up my rear delts and back etc)

but I can go to the doctor if you think its that serious.

[/quote]

It probably wouldn’t hurt (if you know of a good one).

Also maybe check your form on the presses… I don’t have any shoulder issues when overhead-pressing, and I’ve been doing this for a while.

Mh. Maybe it’s your posture during presses? If you press with rounded shoulders, then that may be one reason…

Other than that, what can I say? Your shoulders don’t just decide to start hurting out of the blue. Did you feel the pain more and more over time, or so?

Just remembered something, btw… My mother tore one supraspinatus in an accident… She has trouble doing overhead-work in the household…

I did read some stuff about the supraspinatus tendon rubbing against bone or being pinched if you do some shoulder-exercises wrong (get the db’s real high with too much momentum on laterals, locking out on overhead presses with your arms close to your head when they are straight, etcetc).

I can’t verify the truth of that stuff…

…But maybe supraspinatus-tendon issues (you can supposedly tear it without even being in pain, the resulting imbalance is countered by other muscles and more stress would be placed on those…) are one cause for your troubles.

Another thing may be bone spurs (That would be… bad.)… DeFranco and his dad have/had those real bad… That’s why I’d say get an MRI (or whatever scanning method works best for this kinda thing) done to see where your issue lies.

I can’t imagine that a lack of supposed rear-delt strength (you row and deadlift a lot of weight… DCers don’t even train rear-delts directly, only through pulls, rows and pulldown/rack chin -type exercises… And they don’t seem to have any issues) would cause pain to radiate throughout your whole shoulder socket? I hope that it’s just that, but I dunno man…

Okay, this post came out as quite the mess…
Not that I want to send you into a panic.
Hope you get well soon.

342

[quote]Cephalic_Carnage wrote:
Mega Newb wrote:

I haven’t seen a doctor because I thought shoulder pain from shoulder pressing was quite common…

thought I would try other things before I went to the doctor (stretches and rolling around on a base ball, and bringing up my rear delts and back etc)

but I can go to the doctor if you think its that serious.

It probably wouldn’t hurt (if you know of a good one).

Also maybe check your form on the presses… I don’t have any shoulder issues when overhead-pressing, and I’ve been doing this for a while.

Mh. Maybe it’s your posture during presses? If you press with rounded shoulders, then that may be one reason…

Other than that, what can I say? Your shoulders don’t just decide to start hurting out of the blue. Did you feel the pain more and more over time, or so?

Just remembered something, btw… My mother tore one supraspinatus in an accident… She has trouble doing overhead-work in the household…

I did read some stuff about the supraspinatus tendon rubbing against bone or being pinched if you do some shoulder-exercises wrong (get the db’s real high with too much momentum on laterals, locking out on overhead presses with your arms close to your head when they are straight, etcetc).

I can’t verify the truth of that stuff…

…But maybe supraspinatus-tendon issues (you can supposedly tear it without even being in pain, the resulting imbalance is countered by other muscles and more stress would be placed on those…) are one cause for your troubles.

Another thing may be bone spurs (That would be… bad.)… DeFranco and his dad have/had those real bad… That’s why I’d say get an MRI (or whatever scanning method works best for this kinda thing) done to see where your issue lies.

I can’t imagine that a lack of supposed rear-delt strength (you row and deadlift a lot of weight… DCers don’t even train rear-delts directly, only through pulls, rows and pulldown/rack chin -type exercises…

And they don’t seem to have any issues) would cause pain to radiate throughout your whole shoulder socket? I hope that it’s just that, but I dunno man…

Okay, this post came out as quite the mess…
Not that I want to send you into a panic.
Hope you get well soon.

[/quote]

well my shoulders originally started hurting from what I think was overt training, every 3rd day I would do the following workout

bench
135x10
225x10
315x1
405x

close grip
135x10
185x10
275x10
365x?

incline
35x10
225x10
315x?

shoulder press
135x10
185x10
275x?

decline
135x10
225x10
315x10
405x?

so thats clearly over training my shoulders, also before I started doing that workout I didnt do hardly any shoulder pressing, so going from no shoulder pressing to 275-295-315 or shoulder presses is also hard on my shoudes.

Also I flare mare my elbows at the bottom of my shoulder press, if its bad to do in bench is must be horrible to do in shoulder press.

Im gonna see a sports doctor soon and have him check out my shoulders, if he see’s anything unusual Il take further steps.

343

[quote]Mega Newb wrote:

Im gonna see a sports doctor soon and have him check out my shoulders, if he see’s anything unusual Il take further steps.[/quote]

I think seeing someone your age with your shoulder development would count as unusual.

Are you still doing your presses behind the head? This causes shoulder impingement with a lot of people. Think about it, a BTN Press isn’t that much different from Benching to your neck if you think about your shoulder position.

You could do your presses off the pins. Doing them seated would probably be safer than this guy’s method.

344

[quote]FightingScott wrote:
Mega Newb wrote:

Im gonna see a sports doctor soon and have him check out my shoulders, if he see’s anything unusual Il take further steps.

I think seeing someone your age with your shoulder development would count as unusual.

Are you still doing your presses behind the head? This causes shoulder impingement with a lot of people. Think about it, a BTN Press isn’t that much different from Benching to your neck if you think about your shoulder position.

You could do your presses off the pins. Doing them seated would probably be safer than this guy’s method. [/quote]

I dont do behind the neck presses, all though two huge benchers that I know of do them without problems (yes jealous)

I have actually been considering doing bottom up shoulder press, but I think it may actually be harder on my shoulders to start from a dead stop. Bottom up lifting I always flair my elbows badly.

I tryed some single arm lumber jack presses today that just didnt feel right, I think Il just stick to incline bench for my heavy shoulder movement.

anyways, today I did

rotator cuff work
shoulder stretching
foam roaling
light pushdowns
light cable flys

1 board bench
135x10
225x8
315x6
385x20

incline, pausing locking out fully moving the bar slowly
135x10
185x17

decline
135x5
225x5
315x5
405x4, triceps were fried :frowning:

JM press
95x10
115x10
135x10

345

Dude…you are here to move some heavy fucking weight. You’re a beast and inspiration, great work- keep it going kid.

346

[quote]DouglasJ16 wrote:
Dude…you are here to move some heavy fucking weight. You’re a beast and inspiration, great work- keep it going kid.

[/quote]

thanks man

paralel box squat (belt)
135x5
225x5
315x4
405x3-4
495x2
605x4 easy

stiff leg deadlift
135x10
225x5
275x10

calf raise
3x20
1xdrop set

tommorow is back and abbs and calves

347

nice squats man, real strong

348

[quote]redsox348984 wrote:
nice squats man, real strong[/quote]

Thanks man

my goal is 700x5, once I get that Il wrap my knee’s and get a 805 video.

probably gonna go something like

Box Squat Stiff Leg deadlift Deadlift
605x5 315x10
605x6 365x10
605x7 405x10
640x3 455x10
640x4 495x5
640x5 495x6 400x5x5 deficit no belt/straps
640x6 495x7 425x5x5 deficit no belt/straps
640x7 495x8 450x5x5 deficit no belt/straps
675x3 495x9 475x5x5 deficit no belt/straps
675x4 495x10 500x5x5 deficit no belt/straps
675x5 545x5 525x5x5 no belt
675x6 545x6 550x5x5 no belt
675x7 545x7 575x5x5 no belt
700x3 545x8 600x5x5 no belt
700x4 545x9 625x5
700x5 545x10 650x5
700x6 585x5 675x5
700x7 585x6 700x5
765x3 W’s 585x7 725x5
765x4 W’s 585x8 750x3-4
765x5 W’s 585x9 775x2-3
800x3 W’s 585x10 800x1

22 weeks from yesterday hopefully Il be hitting these numbers, theres the plan anyway.

The reason Im waiting to start deadlifts is Im trying to address my weak lats and upper back. I think if I deadlift right now I wont be able to devote all I need to my lats and upper back work.

349

[quote]Mega Newb wrote:

The reason Im waiting to start deadlifts is Im trying to address my weak lats and upper back. I think if I deadlift right now I wont be able to devote all I need to my lats and upper back work.

[/quote]

Andy Bolton does 225X12 Dumbbell Rows Strapless.

You do 175X40 With Straps, Right?

Buy one of these Dumbbell Handles and you’ll be doing 225X12 Dumbbell Rows in no time. IMO doing Barbell Rows WITH straps is about as hard as doing Dumbbell Rows WITHOUT straps (trading off the stress of all that weight on Barbell Rows with the stress of needing more grip).

What I’m trying to say is, if you get this adjustable Dumbbell so you can go heavier on Dumbbell Rows, you’ll probably have the upper back and lat strength needed to Deadlift 900 pounds within a month, and then you just gotta work on the low back, legs, abs, hips, and all the hard stuff.

350

[quote]FightingScott wrote:
Mega Newb wrote:

The reason Im waiting to start deadlifts is Im trying to address my weak lats and upper back. I think if I deadlift right now I wont be able to devote all I need to my lats and upper back work.

Andy Bolton does 225X12 Dumbbell Rows Strapless.

You do 175X40 With Straps, Right?

Buy one of these Dumbbell Handles and you’ll be doing 225X12 Dumbbell Rows in no time. IMO doing Barbell Rows WITH straps is about as hard as doing Dumbbell Rows WITHOUT straps (trading off the stress of all that weight on Barbell Rows with the stress of needing more grip).

What I’m trying to say is, if you get this adjustable Dumbbell so you can go heavier on Dumbbell Rows, you’ll probably have the upper back and lat strength needed to Deadlift 900 pounds within a month, and then you just gotta work on the low back, legs, abs, hips, and all the hard stuff.

[/quote]

I was just looking at getting a dumbbell handle the other day, but it wasnt big enough :frowning: even if I used 35lb plates I would have to use duct tape just to put on 280lbs.

I would love to get a handle and work up to some sick rows, crock(spelling?) rows that is. If I stuck with dumbell rows I could see my self getting up to some 400lb dumbbells given enough time to train. My goal would be 300x20 dumbell row for the moment tho.

tonight

dumbell cheat curl (really just cheating on the heavy set)
25x10
50x5
75x5
110x9 had allot more

barbell row
135x5
225x5
315x5
405x5
500x8 sloppy, but went bellow my knee’s and touched my belly every rep. To much lower back heaving tho. Wont hurt my deadlift or squat any tho. I think Im weaker today because of the leg training yesterday

barbell shrug
225x10
405x10
585x5
765x8

rear delt fly, I do them differently than most but it hits my delts good and it cant hurt upper back development either.
15x10
35x10
60x10
80x10

forearms and biceps were cramping up hard
dumbell curl strict
50x3 cramps
30x15 super strict

I wanted to get 175x10 semi strict barbell curl but my arms were just screwed… oh well.

351

[quote]Mega Newb wrote:
I was just looking at getting a dumbbell handle the other day, but it wasnt big enough :frowning: even if I used 35lb plates I would have to use duct tape just to put on 280lbs.
[/quote]

I feel kinda silly giving you training suggestions, but I guess all I’m really doing is trying to think up solutions for someone whose outgrown conventional weights.

I can see your point for not getting the Dumbbell. I have the same one. You can only set it somewhere between 185 or 225 depending if you’re using iron plates or really thick rubber coated ones.

But don’t you think doing 500 pound Bent-Over Barbell Rows might effect your Squat and Deadlift training just a little bit? Maybe you and the younger Ronnie Coleman that looked good can take it, but I can’t. I mean, honestly, do the heavy Barbell Rows not impact your Squat and Deadlift training?

My humble advice would be to consider doing Weighted Chins.
This has 2 advantages.
(1) It would take the stress off your low back and hips. And you could still go heavy. Once YOU are doing weighted chins with 5 plates and putting 6 on is just a pain in the ass, I’m sure you’ll be able to find someone to build you a special Lat-Pulldown machine FOR FREE.
(2) Not that you care, but it would shut up the lightweight “functional” tiny people forever. With a 500 pound Barbell Row, you can probably start out with 70 or 90 pounds.

352

[quote]FightingScott wrote:
Mega Newb wrote:
I was just looking at getting a dumbbell handle the other day, but it wasnt big enough :frowning: even if I used 35lb plates I would have to use duct tape just to put on 280lbs.

I feel kinda silly giving you training suggestions, but I guess all I’m really doing is trying to think up solutions for someone whose outgrown conventional weights.

I can see your point for not getting the Dumbbell. I have the same one. You can only set it somewhere between 185 or 225 depending if you’re using iron plates or really thick rubber coated ones.

But don’t you think doing 500 pound Bent-Over Barbell Rows might effect your Squat and Deadlift training just a little bit? Maybe you and the younger Ronnie Coleman that looked good can take it, but I can’t. I mean, honestly, do the heavy Barbell Rows not impact your Squat and Deadlift training?

My humble advice would be to consider doing Weighted Chins.
This has 2 advantages.
(1) It would take the stress off your low back and hips. And you could still go heavy. Once YOU are doing weighted chins with 5 plates and putting 6 on is just a pain in the ass, I’m sure you’ll be able to find someone to build you a special Lat-Pulldown machine FOR FREE.
(2) Not that you care, but it would shut up the lightweight “functional” tiny people forever. With a 500 pound Barbell Row, you can probably start out with 70 or 90 pounds.[/quote]

Well I do back days after squats so the rows dont affect those. Im currently not doing deadlifting because I want to bring up all my weakesses that I had last time. Im gonna start doing rack pulls also…

as to the weighted chins I can only do me like 6 times so I doubt I would add weight lol.

Im thinking about throwing in cardio and limiting my junk food for a few weeks to get down to 300lbs so I could improve my chin ups and lose some fat. If I could work my way up to 3x10 I would maintain that chin up through out the rest of my bulk to like 350lbs and have a sick back when I was done.

anyway like I said I got some back and abb and leg goals I want to get before I start deadlifting again.

I want to get so strong while not deadlifting that as soon as I start I can run a 16 week peaking program to get me to a 800+ deadlift

My deadlift comes along best as soon as I start training it, and then the gains die and I even start to lose gains. So Im waiting until I have my back goals to start training it.

353

Pulldown
stack x 3 x ?

Shrug machine
135x50

rear delt fly machine
3x10

Back extensions 2x20

Rotator cuff work
5x10
15x10
25x10
40x6

dumbell preacher curl
30x1
30x2
30x3
30x4
30x5
30x6
30x7
30x8
30x9
30x10

55 reps per arm

Seated Calf Raise
4x20-25

abb curl down
4-5x10

incline dumbell fly
20x3x20 stretching between sets

roling dumbell extensions at a incline
25x3x20

some shoulder stretching on the cable machine and some bicep stretching and all that crap.

My biceps are very tight, I can really get a sick stretch in my biceps, where as before I wouldnt be able to at all.

just a pump workout, some heavy abbs and calves but mostly it was for recovery.

354

rotator cuff work/warm up
stretch

incline fly - dumbell extension
20x20 20x20
20x20 20x20
20x10

1 board - complete bullshit benching, bouncing not locking out etc
135x10
225x8
315x7
405x22

only rep I locked out was the last rep, I got a video but its so shity looking Im not even going to post it. It is however a PR, and fun to do.

Incline, pause bench, locking out
135x10
225x15

JM press
95x5
115x5
135x5
155x10

355

Paralel box squat, just a belt
135x5
225x4
315x3
405x3
495x2
610x5 easy

stiff leg deadlift, no belt
135x5
225x5
315x10

seated calf raise
5x10

For box squats every workout Im going to add 5lbs and 1 rep, so next time 615x6 then 620x7 625x8 630x9 635x10

I doubt Il keep doing that tho, I hate higher reps in squats. Il probably bail out on like 620x7 and move the weight up to 650 and start working with that for a while. Then on to 700

Next time in Stiff leg deads is 365x10, then 405x10, then 455x10, and 495x3-5 and just add 1 rep every workout.

356

chinup
me x 5 Il add a rep each workout

dumbell cheatcurl
25x10
50x5
75x5
110x10

barbell row, shit form
135x5
225x5
315x5
405x4
500x9 shity form! it went down bellow my knee’s and hit my belly tho

dumbell row
85x5
155x5
225x10 Il add reps every workout

barbell shrug
225x10
405x10
585x5
765x8 9th was a rack pull, I kept losin my grip, even with straps

rear delt fly/row
30x10
60x10
90x10

rotator cuff
35x5x5

cable curls
?x?

357

half way to the gym I realized I had left my gym bag at home.
Today was a bench day so I was really let down.

Without chalk, stickum, elbow sleeves, wrist support, and a belt Im significantly weaker.

My grip slides out when I bench, and I cant keep my arch, also my tendons hurt somewhat. Sooooo I was allot weaker today than I should have been :frowning:

I skipped my shoulder and chest/tri warm up because I was pissed off I didnt have my stuff

1 board press
135x10
225x6
315x7
405x4 heavy :(!
455x10 satisfied with this, with my stuff I can probably get 475-495x10

incline, pausing and locking out all reps
135x10
185x5
245x15 actually 14 because on 15 it hit the uprights before it fully locked. I dunno if I would have got it :frowning: Better than last week tho for sure

JM press with no elbow sleeves
95x5 pain
145x1 severe tendon pain

FUCK

rolling dumbell extension
25x10
50x5x5

pushdown
1x10

dumbell fly
30x3x20

Good workout all things considered, next time I want 475x11 1 board not locking out with a bounce, and 265x13 incline pausing etc.

By the way incase anyone is wondering why Im doing 1 board presses bouncing and not locking out, I think working with this heavy weight is real beneficial for me so Im gonna keep training like this until I can work my way to pauseing the weight for the same reps. Once I get 500x10 Im gonna start pausing and locking out all reps.

358

Today my brother couldnt train with me for legs, he usually gives me a spot on squats. He told me to squat in the power rack because I was going to be weaker because he wasnt there to help me off the box. Basically saying he helps me lift more because he spots me.

this pissed me off, so I upped the weight to show him wat was up

box squat
135x10
225x4
315x3
405x3
495x3
635x5

stiff leg deads, no belt
135x5
225x4
315x4
365x10 very hard for some reason…

calf raises
5x?

rotator cuff work
35x5x6 sets/reps

machine fly
1x100 rest pause light weight, very easy

pec stretching and leg and lower back stretching and foam rolling.

359

so the chalk help keep your hands from sliding farther on the bar? I have the same problem.

360

great squatting man