Read your posts over on Meats thread and noticed you were from Mass. Thought you may be interested in some close by meets up in Manchester, NH.
Americanpowerlifting.org is the web site. I’ve done one and it was well run with a good turnout-23 lifters.
[quote]ecogenx wrote:
Read your posts over on Meats thread and noticed you were from Mass. Thought you may be interested in some close by meets up in Manchester, NH.
Americanpowerlifting.org is the web site. I’ve done one and it was well run with a good turnout-23 lifters.[/quote]
Thanks for the link. It looks like they are all Push-Pull except for the one that is still TBA. I’ll keep an eye out for any full meets. I’d hate to put all this effort into bringing up my Squat, and then do a Push-Pull.
Modi
I’m glad to hear the shoulder is doing better.
Also, sounds like you are recovering well. Looking forward to following the next phase of smolov.
The beast is appearing!
[quote]Free2Be wrote:
Modi
I’m glad to hear the shoulder is doing better.
Also, sounds like you are recovering well. Looking forward to following the next phase of smolov.
The beast is appearing![/quote]
4 more days until I start the Intense Meso Cycle. I was foolish enough to look at the numbers ahead of time, and some of the work sets look insane. This should be interesting…
04/15/09 - Smolov Switching Cycle Week 2 Day 2
A) Speed Deads
…
405x2x8
B) Stair Jumps
3 stepsx5x5
C) Lateral Hops
30secx3
D) GHR
10x3
Speed Deads felt great today. Every rep felt quick and tight.
I tried adding a 4" box to the bottom of the Stair Jumps and going for 4 steps, but the box slid out from under me as I jumped. I aborted this very quickly and just stuck with the 3 steps.
I had to dust of my GHR since I haven’t used it since starting Smolov. These felt decent, but doing them every week definitely helps. My knees kept sliding sideways towards the end of each set, so I had to readjust a couple of times.
[quote]Modi wrote:
This was a HUGE 50lb PR for me. I couldn’t really be any happier.
[/quote]
Fucking amazing. You’re reaping the rewards of some hard ass work. Congrats. 6 plates is sick.
Modi
The way your transition phase is going I think you’ll be able to handle numbers that seem crazy to your mind right now. Sounds like you are super compensating.
405 flying up for speed deads is freaking awesome dude!
goochadamg, Free2Be thanks guys. Hopefully the next 4 weeks will bring some nice rewards as well.
04/16/09 - Bench Stuff
A) Bench (all reps paused)
…225x3
275x1
320x3x5
B1) DB Flyes
30x10x5
B2) Rope Pushdown
70x8x5
C) Face Pulls
Redx12x3
Bench felt decent today. I’m trying to focus on pressing up and back towards my head. When I was doing Sheiko, the percentages were low enough that I got in the habit of pressing everything straight up. When I got to the meet, I had a tough time locking out the heavy weights, but by pressing back towards my head I was able to lock out much smoother.
Flyes and Pushdowns just for some bloodflow to the joints.
My left shoulder is coming along slowly. I’m pretty sure it’s going to flare up during the next Smolov Cycle, and there’s not much I can do about it. I’ve been icing it after every workout and cranking the Advil. I’ve been doing some kind of rehab on it every day, and it seems to be much less aggrivated, but I know the low bar position is going to put a lot of strain on it. If I bitch a lot over the next 4 weeks, just disregard it. Hopefully my legs will hurt enough to take the focus off my shoulder.
If the low bar position hurts could you substitute board press or pin press for the next 4 weeks? Keep the bar higher but still use big weights.
[quote]ecogenx wrote:
If the low bar position hurts could you substitute board press or pin press for the next 4 weeks? Keep the bar higher but still use big weights.[/quote]
Low bar is a Squat position.
I could Squat high bar, but I can’t Squat as much, and don’t know what my current max is so it won’t be as accurate, and that could be deadly if I overestimate.
[quote]Modi wrote:
ecogenx wrote:
If the low bar position hurts could you substitute board press or pin press for the next 4 weeks? Keep the bar higher but still use big weights.
Low bar is a Squat position.
I could Squat high bar, but I can’t Squat as much, and don’t know what my current max is so it won’t be as accurate, and that could be deadly if I overestimate.[/quote]
Is your pec minor tight? Or is it something else?
[quote]mrodock wrote:
Modi wrote:
ecogenx wrote:
If the low bar position hurts could you substitute board press or pin press for the next 4 weeks? Keep the bar higher but still use big weights.
Low bar is a Squat position.
I could Squat high bar, but I can’t Squat as much, and don’t know what my current max is so it won’t be as accurate, and that could be deadly if I overestimate.
Is your pec minor tight? Or is it something else?[/quote]
I have pain in the posterior aspect of the shoulder at the humerus. I think it’s either Infraspinatus or Teres Minor. Hopefully nothing capsular.
I don’t think my pec minor is overly tight. It could be. But that’s not where the pain is.
are your external rotators tighter on the affected side? 5 More Common Technique Mistakes (page 3)
[quote]mrodock wrote:
are your external rotators tighter on the affected side? 5 More Common Technique Mistakes (page 3)[/quote]
No, just the opposite. That’s a good article, and I have the exact issue that EC is talking about. I’ve always been an overhead athlete, baseball growing up, then I threw Javelin for 9 years, and still play softball currently. So my right shoulder has a lot more external rotation than my left (i.e. the internal rotators on my right side have more flexibility) But it is my left side that is currently injured.
[quote]Modi wrote:
ecogenx wrote:
If the low bar position hurts could you substitute board press or pin press for the next 4 weeks? Keep the bar higher but still use big weights.
Low bar is a Squat position.
I could Squat high bar, but I can’t Squat as much, and don’t know what my current max is so it won’t be as accurate, and that could be deadly if I overestimate.[/quote]
my bad, sorry.
[quote]Modi wrote:
mrodock wrote:
are your external rotators tighter on the affected side? 5 More Common Technique Mistakes (page 3)
No, just the opposite. That’s a good article, and I have the exact issue that EC is talking about. I’ve always been an overhead athlete, baseball growing up, then I threw Javelin for 9 years, and still play softball currently. So my right shoulder has a lot more external rotation than my left (i.e. the internal rotators on my right side have more flexibility) But it is my left side that is currently injured.[/quote]
Damn! I really wonder what the hell is going on!
04/17/09 - Smolov Switching Cycle Week 2 Day 3
A) DE SSB Yoke Bar 12" Box Squats
…
335x2x8 (60 sec rest)
B) Lat Pulldown
130x10x3
C) Face Pulls
redx12x3
I decided to take it easy today, since I will start the Intense Cycle on Sunday. I was going to add in a couple more sets on the DE Squats, and do some standing broad jumps, but at this point I wouldn’t get anything out of it, and didn’t feel the need to push it.
I’m going out for a big B-Day dinner tonight, and then tomorrow is an off day. The fun starts on Sunday.
[quote]ecogenx wrote:
my bad, sorry.[/quote]
No worries. I actually did about half of the workouts in the last cycle of Smolov High Bar and the other half Low Bar because I had a lot of inflammation in one of my elbows. I did the lighter weight higher rep days high bar, and the heavy stuff low bar.
The Base Mesocycle was set up as straight weight for the day (i.e. 70%x9x4…) but the Intense is set up like 60%x3 ,70%x3, 80%x4, 90%x3, 85%x5x2 (more similar to Sheiko). I may just do the first few sets High Bar and the drop to the Low Bar position for the heaviest sets. I would probably use 80-85% as my cut off, which is about 470-495.
[quote]mrodock wrote:
Damn! I really wonder what the hell is going on![/quote]
It may be as simple as a rotator cuff strain. Probably the Infraspinatus or Teres Minor.
If it hurts (a lot) on Sunday, I’ll probably go to my ART guy. I haven’t seen him in over a year, so maybe he can work some magic. I’m not going to worry about it right now. If it hurts, it hurts.