Mighty's Contest Updates & Q&A Thread

Training
1101

So, this past week saw me actually performing a bit of resistance work at PT. Using a cable column and a short straight bar handle, I was able to do a standing horizontal row using about 50 lbs. Focusing as much as I could on scapular retraction, there was a slight bit of pain at first, but things quickly fell into place. Also, I finally graduated to standing external and internal rotation of the arm with resistance bands. I will point out though that they were most certainly the weakest bands available, but hey, a step forward is a step forward.

Still humbling though was DB external rotation while laying on my side (targeting the rotator cuff). Jess, the PT, figured I’d use a 5 or maybe even an 8 pounder (I was using a 20 pre-surgery), but I soon found that the 3 was quite enough!

In terms of ROM, I’m definitely making strides here. Jess admitted that she’s now ‘pushing things’ a bit, as I must have seemed a bit panicky at all the snapping, crackling, and popping my shoulder was doing -lol.

One foot in front of the other. Repeat.

S

1102

It’s always nice to hear a little beyond the “here’s what I do”, and get into the philosophies of it all. There’s a definite amount of craft involved.

It’s great to hear your take on it. Thanks for that. I’ll probably pop back in with more questions, but you gave me a lot to chew on.

Good luck on the recovery. Sounds like you’re in good hands.

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On the flip side to all the PT, How is your leg training going, Stu? Glad to hear things are chugging along, you’ll wake up one day and this will all be a distant memory.

1104

@LoRez: Thanks man. Yeah, I’m in very good hands. I realize how lucky I am in this regard. Not simply the fact that my brother happens to be a high respected PT to so many top level athletes, but also the amount of support I seem to be receiving from people I’ve never even met. Guess my little bit of success in the sport has earned me a bit of respect, which is truly a good feeling.

Just hit me up with any questions you come up with. I figure keeping this thread going, even when I’m not prepping for a contest is my ‘paying it forward’ to so speak. I’ve been fortunate to have learned from some amazing people, so now, finding myself on the other side of the equation, I get to give back a little.

@Lonnie123: Ya know, I figured my legs would be toasted all the time, but in actuality, not being able to do the movements I had hoped for is certainly limiting things. I realized that barbell squatting would be out for a while, but was kind of hoping that after a while, perhaps hacks would be an option. Sadly, when I brought it up, my brother looked at me like I had 5 heads. I believe his reply was something along the lines of ‘do you realize exactly what they did when you were unconscious laying on that table?!’ -lol.

Also, while being able to use the leg press is great, I can’t use my left arm as support to keep myself tightly in the seat (grasping the side handles). So I’ve basically got 2 workouts I can do, while I just alternate, going to the gym as often as I can in between my 3 weekly physical therapy sessions.

Session 1 (if I’m repeating this, I apologize)
Single leg extensions
Leg Press (narrow stand, non lockout, very slow controlled eccentrics)
Some abs work (can’t do my favorites - decline russian twists, cross bench leg raises)

Session 2
Seated leg curls
Single leg curls (very light, difficult to keep myself in the machine with one arm)
Hyperextensions (unweighted, just focusing on MMC and TUT)
Straight leg calves (leg press)
Seated Calves

Nothing too thrilling, but by this point, I’m just hoping to keep some blood and nutrients moving around in whatever muscle groups I can. Hopefully things will step up soon. PT Jessica last night informed me that next week is 6 weeks post surgery, and that’s a big deal. I asked if that means I’ll be greeted with a Cake when I come in, but unfortunately all I can look forward to is a further ‘push’ as to my shoulder’s ROM, and I’m guessing different exercises (my weights have all been up quite a bit this week).

And yes, the thought that one day this will all be a past memory is reassuring, but damnit I can’t f-ing wait to get to that point! :slight_smile:

S

1105

Any way you can implement something like Belt squats into the mix? Or one legged versions? Things like Pistols or Bulgarian Split squats (with a spotter so you dont fall over onto your arm…) can actually provide quite the stimulus. If you have access, sled drags are pretty awesome as well.

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I actually did consider something similar to the belt squats. While I haven’t even seen a ‘belt’ in a gym since my old college weight room (they had a belt-standing calf machine! Pretty ancient stuff eh?) I was thinking that if I could find a chain with a clip at the end (to clip back on itself), I could affix a dumbell to my regular powerlifting belt, ensuring that it’s not hanging too low, and add weight in that manner.

The real issue with anything I do for my legs is that I not only can’t put pressure on my shoulder/clavicle/upper back area yet (no hack squats, no safety bar squats, no over the shoulder harnesses), but I can’t support heavy loads with my left arm either. I do realize that it’s just a matter of time though, so I tell myself to relax a bit, and just be glad that I can even get in and do what little I already am.

My brother explained to me last night over dinner why the 6 week post surgery mark is so important. The anchors that the surgeon drills through the labrum to affix it to the bones basically ‘spread’ once drilled in, similar to working on dry wall. As such, there’s a time frame that provides the bones sufficient opportunity to fully heal, and bond to the anchors and various sutures.

So once this point is reached, I would assume that some actual ‘work’ can be done as far as pushing the strength levels of the muscles that attach to the labrum. Obviously, I’ll see when I see, but the original prognosis was ‘no direct bicep work for 8 weeks’. At this point, I’d be damn happy to just curl a can of soup with how horrible (just) my left bicep looks!

S

1107

Ben has some good ideas for how to perform belt squats without the full machine in that article.

Next few weeks should be pretty exciting as it sounds like you will finally be able to start using the arm (even if its for lifting soup cans, I’d take that!) … Dont forget to take a picture for the record books

1108

nice work mr. stu! looking forward to become like you (stepping onstage)!

1109

sir, just want to ask a quick question. considering im on a budget, is it wise to use “free-form” amino acids only as post workout or a protein shake which contains whey on it…

1110

Thanks Stu for sharing and good luck !

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[quote]Lonnie123 wrote:

Ben has some good ideas for how to perform belt squats without the full machine in that article.

Next few weeks should be pretty exciting as it sounds like you will finally be able to start using the arm (even if its for lifting soup cans, I’d take that!) … Dont forget to take a picture for the record books[/quote]

Very cool article Lonnie, thanks for the link. I was considering simply utilizing a DBs hanging off of the belt. I know it’s not the most weight, but after the couple of quad exercises I’ve been utilizing, I may not need that much weight if I used this as a finisher. More so as I’m looking for the full ROM that I get from a squat (as opposed to a leg press), than simply piling on a ton of weight. I wasn’t sure if a typical dip belt would be sufficient with a DB as most guys in my gym hang plates, but seeing as how it’s obviously being done by others, I’ll take a go at it this week and letcha know if I get a nice torching after single extensions and leg presses.

As for the pics, I plan on taking some weekly shots once I get the actual go-ahead to ‘really’ train. At this point, I can admit that I’m pretty embarrassed about how I look. My legs certainly feel good, and my muscle separation is noticeable. Size wise, I don’t think I’m packing on any real weight due to the limitations of what I can do, but some days due to my torso atrophying, they do look pretty impressive -lol.

S

1112

[quote]starofdavid5 wrote:
sir, just want to ask a quick question. considering im on a budget, is it wise to use “free-form” amino acids only as post workout or a protein shake which contains whey on it…[/quote]

Okay, first let me point out that both options are good in terms of providing your body with aminos acids, which are the real point of protein supplementation. Of course when we’re talking about overall muscle growth, calories will also come into the equation. After you train, I would suggest you go with the shake due to the higher levels of calories in addition to aminos contained in the whey powder. What I do on occasion, when I need to shave calories, but am concerned with not getting enough protein, is to add amino acid powders to 1 scoop of protein powder, where I might normally take 2 scoops of protein powder. This allows me to feel good about getting my nutrients in, but also being able to skim some calories when I’m cutting.

Straight amino acids are good in that they don’t require the same digestion as protein powders. Also, there is something to realize in the case of BCAAS (Branched Chain Amino Acids). The human body will draw from several different energy sources during training, and one of those will be BCAAs. Your body stores BCAAs in skeletal muscle, and when it needs them, in the absence of readily available AAs, they will be scavenged from muscle tissue. This is the basic rationale behind supplementation with aminos during training.

Hope that sheds some light, and good luck with your future competitive plans!

S

1113

[quote]The Mighty Stu wrote:

[quote]Lonnie123 wrote:

Ben has some good ideas for how to perform belt squats without the full machine in that article.

Next few weeks should be pretty exciting as it sounds like you will finally be able to start using the arm (even if its for lifting soup cans, I’d take that!) … Dont forget to take a picture for the record books[/quote]

Very cool article Lonnie, thanks for the link. I was considering simply utilizing a DBs hanging off of the belt. I know it’s not the most weight, but after the couple of quad exercises I’ve been utilizing, I may not need that much weight if I used this as a finisher. More so as I’m looking for the full ROM that I get from a squat (as opposed to a leg press), than simply piling on a ton of weight. I wasn’t sure if a typical dip belt would be sufficient with a DB as most guys in my gym hang plates, but seeing as how it’s obviously being done by others, I’ll take a go at it this week and letcha know if I get a nice torching after single extensions and leg presses.

As for the pics, I plan on taking some weekly shots once I get the actual go-ahead to ‘really’ train. At this point, I can admit that I’m pretty embarrassed about how I look. My legs certainly feel good, and my muscle separation is noticeable. Size wise, I don’t think I’m packing on any real weight due to the limitations of what I can do, but some days due to my torso atrophying, they do look pretty impressive -lol.

S[/quote]

Ah, I was mainly talking about getting a shot of the bicep before you can start training it, and then a shot a while later. Although now that I think about it in context it certainly would make sense to get some shots of the wheels.

Could be a cool picture to see before surgery, 6 weeks no training, and after training it again for 6 months.

1114

wow mr stu! very well said!thank you so much. i think ill head on with whey (more bang for the buck thinggy since free form aminos costs also )…i really learned a lot from your posts. we may have different needs but thank you for shedding some light on those grey areas, considering your a natty!

1115

Just wanted to let people know that Cat and I have been without power all week. I’ve been doing my best taking care of emails and PMs via my IPhone, but I just wanted to apologize for not being on here a bit more this week. At least living in an apartment has allowed us to escape some of the more serious issues other New Yorkers have experienced. My brothers house flooded as well as his car being submerged under enough water that he couldn’t get the doors open.

Hopefully all other east coasters on here have managed to stay safe!

S

1116

[quote]The Mighty Stu wrote:
Just wanted to let people know that Cat and I have been without power all week. I’ve been doing my best taking care of emails and PMs via my IPhone, but I just wanted to apologize for not being on here a bit more this week. At least living in an apartment has allowed us to escape some of the more serious issues other New Yorkers have experienced. My brothers house flooded as well as his car being submerged under enough water that he couldn’t get the doors open.

Hopefully all other east coasters on here have managed to stay safe!

S[/quote]

LOL - Stu, no apologies needed man. You contribute so much around here (for free, and on a professional level) and I’m sure all of us just want to make sure you and your families, and all those involved in the storm, are safe.

Big biceps can wait a week…

Stay safe man.

1117

[quote]Lonnie123 wrote:
Big biceps can wait a week…[/quote]

Lol, no they can’t. Lol.

I echo the ‘stay safe’ sentiment.

1118

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So while I wasn’t able to get to PT for a whole week, I realize that in the grand scheme of things, I’m lucky this was all that I ‘suffered’. We got our power back on yesterday, and while we had to throw out all of our food, we’ve been fortunate that we had a closet fully stocked with Met Drive, Pop Tarts, Cold Cereal and Almonds.

Gasoline is a real issue, and the few stations in our area that have any are backed up with lines of people, not even in their cars, carrying containers, and extending well down the block. We’re trying not to drive if we can help it, but we’ve got to venture out while we can and try to stick up on basic staples before the gasoline issue gets resolved and there’s a mad rush.

NYC teachers were instructed to report to work today even though the students don’t have to come in until Monday. At the last minute, I assume, they sent out an email allowing you to fill out an online waiver of sorts if the storm has made it difficult for you to get in (and sit around in an empty, possibly powerless building all day -lol).

As my family is still without power, and I have no intention of wasting a quarter tank of gas getting to work while I have no actual charges, I filled out the waiver in hopes that the day won’t be taken from my sick bank (I need those days for my monthly checkups with the surgeon who did my shoulder).

Spoke to my middle brother who lives out on the water on the south shore of Long Island, and his home is pretty trashed. We’re all grateful that his fiance was at work (Nurse in a hospital), and that he was able to escape with his dog (cute lil puggle named ozzie).

I have no intention of turning my usual updates and Q&A into a Hurricane update thread, but figured since most people know I reside in NY that I’d share a bit.

In putting things into perspective, here’s a cel phone pic my brother snapped of his neighbor’s house burning to the ground amidst 4 ft of water in the streets.

I’m very lucky that my little inconveniences during all of this were just that.

S

1119

So while we’re trying to conserve what little gasoline we’ve got, I managed to get to Physical Therapy yesterday. Due to so many of their patients being unable to make it during the week, they kept extended hours all weekend, and while they had some power, there was quite an array of flood lights set up to keep the facility close to its usual conditions. Gotta give props to such committed professionals.

Cat and I also managed to get to the gym. While training Quads, I was able to get a hold of a dipping belt, and finally tried out squatting with a dumbell supported by a chain. I attempted this after multiple sets of single leg extensions, and easily 10 sets of leg presses. Suffice to say, it didn’t require much weight to seriously feel the strain of just a 50 pounder!

While awkward at first, it became a bit easier with each successive set. I’;m actually looking forward to repeating this exercise sequence, albeit with a heavier weight next time!

S

1120

mr. stu, considering you are a natural trainee and already lifting for 7 years, having sore muscles a day after a workout does that mean that muscles are still growing? or this is just a misconception of watching too much pumping iron…i know this question might sound dumb, but that is what i believe in my years of training…hope you could again shed some light.

Thanks in advance, mR. stu!