Damn man I wanted to say first and foremost great job on the RAW deadlifts.
You’re form is fucking great. You setup into that perfect and your execution just looks top fucking notch.
Great job man, I hope you get the suit fixed.
[quote]ALKoHoLiK wrote:
Damn man I wanted to say first and foremost great job on the RAW deadlifts.
You’re form is fucking great. You setup into that perfect and your execution just looks top fucking notch.
Great job man, I hope you get the suit fixed.[/quote]
Thanks buddy!
I have gotten some really good help with the deadlift. The thing that is so frustrating is the suit does not allow me to use proper form, I have to fight the damned thing the whole way. But I WILL get it figured out, and hopefully really soon.
Just in case someone has similar shoulder problems . . . I present some shit that seems to be fixing my shoulder:
First what was the shoulder problem:
A little over 3 months ago when I was setting down a missed bench onto safety pins I felt pain in the supraspinatus. My best guess is I pulled the supraspinatus. A sports medicine doctor thought I had calcific tendinitis of the supraspinatus. I don’t think about injuries in this way though, I think about what movements hurt and how to fix it so they don’t.
Things that hurt: overhead pressing type movements, with arms overhead moving arms toward head, swinging my arm backward, trap 3 raise, sleeper stretch (really hurt), and especially closed chain scapular retraction (i.e. scapular push-ups from knees).
So after much experimentation, here is what seems to be working:
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Broomstick stretch (partial ROM) [Dante talks about this being the cure-all to shoulder problems, given something Bill Hartman has said I do not like the idea of going all the way down to the back and “dislocating” the shoulder. So I just go down to shoulder height.)
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Scapular wall slides (I started doing these partial ROM (bottom end) because they seemed to irritate my tight upper traps and levators.)
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Subscapularis stretching (I discovered this because the sleeper stretch hurt so damn much. I figured the subscapularis must be really tight if that hurts. So all I do is put a 2-3 in. cushion under my elbow and try to touch my hand to the floor. Maybe the most important exercise I am doing. I will be switching to dynamic stretching of the subscapularis as detailed in Dale Buchberger’s video.)
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Behind the neck pull-aparts (The second most important exercise I am doing)
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Band shoulder extension (The one good exercise I was given by the physical therapist. This really seems to address whatever the hell was going on when I swung my arm back and felt pain in the subscapularis or anterior deltoid.)
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Milk jug proprioceptive training (I just started doing this because as with most injuries a proprioceptive deficit results. I just filled a gallon-sized milk jug with a handle 1/3 full and I shake the hell out of it for about 15 seconds a couple of times.)
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Diagonal chest stretch (Got this from a tnation article), Defranco demonstrates it on video with a band.)
I am not done yet, but I am getting much closer. The whole idea of all of this is to not only bring my shoulder back to 100%, but to improve my shoulder function far beyond what it was before. One of the main things I want to be able to do is dynamic blackburns with relative ease. Once I can do those I figure I’ll be well on my way.
One thing I learned tonight is that if you get in the position to do the subscapularis lift off test but have someone do the lift off for you, then when they slowly remove their support if your hand goes into your back your subscapularis is pretty jacked up. Thanks Dr. Buchberger, I think!
Anyone that has shoulder issues I urge you to research the problem far beyond reading articles. They can help, or they can largely lead you down the wrong path as they did for me.
Week 7, Day 1 (Damn thighs)
Close grip bench with chains (44lb chains, 1 finger from smooth)
1x5x115
1x5x135
1x5x155
1x4x175
Squat (Ivanko bar)
1x8x135
1x5x225
belt
1x3x315
1x1x385
suit (straps down), wraps
1x1x455
suit (straps up), wraps
1x2x510 (little high, couldn’t sit back)
510 (started down, couldn’t sit back, ABORT)
deadlift suit backwards (straps up), no wraps
1x1x455 (no pop from suit)
RAW
1x3x315 (70%)
5x3x360 (80%)
Floor Skullcrushers (EZ bar)
1x10x50
1x10x60
1x16x70
Lat Pulldowns (V-bar)
1x10x80
1x10x100
1x16x110
Squat (cambered bar)
1x5x225 (50%)
1x5x270 (60%)
5x5x315 (70%) [belted]
My precious squat suit is now too damn small . . . unless . . . I can shrink my thighs!!! I gained 6 pounds and an inch on my thighs, DAMNIT!! So I have a size 48 Metal King V-type squatter on order, hopefully I can get that sucker worked in within 2 or 3 sessions at most.
Sure wasn’t fun doing the whole raw squat workout after fucking around with the suit for an hour.
Thanks for all your help on my DL form critique… It helped me pull a 30lb PR man…
[quote]ALKoHoLiK wrote:
Thanks for all your help on my DL form critique… It helped me pull a 30lb PR man…
Well that is beyond awesome, way to fucking go man!
I am glad you got something out of all the stuff I typed! I was concerned it might lead to confusion.
Enjoy 500 in 4 weeks, you’ll own it.
I hope. However I doubt I can keep getting 30lb PRS. I will try.
I’m just trying to work up to half the volume you’re fucking doing
[quote]ALKoHoLiK wrote:
I hope. However I doubt I can keep getting 30lb PRS. I will try.
I’m just trying to work up to half the volume you’re fucking doing[/quote]
You pulled that 470 with ease! Take on 500 with that aggression and there isn’t a doubt in my mind.
Enjoy getting stronger with “half” the work, haha. There will be plenty of time for more volume.
Lol you and I have a difference of opinion of what was “with ease”
Well I hope to grow up to be like you deadlift/squatting like a fucking maniac.
Well deadlifting is a difficult endeavor! Sometimes 60% feels unpleasant. Either way, I look forward to your 500 pull in 4 weeks!
It’s funny how easy Sheiko squat and deadlift training is for me compared to max effort, trying to set PR’s on main lifts every week.
As an adult at one point I weighed 132 pounds at 5’9". Today I crossed a very dangerous threshold. I am no longer on the safe side of a 30 BMI. I am now 206.8 at the same height, so proud!
[quote]mrodock wrote:
As an adult at one point I weighed 132 pounds at 5’9". Today I crossed a very dangerous threshold. I am no longer on the safe side of a 30 BMI. I am now 206.8 at the same height, so proud![/quote]
Tis the bulking season so just ride it and enjoy the results. You’ve gained over 30lbs since starting this log a year ago. There is plenty of time in the Spring to readjust if needed. I’m right there with you.
Merry Christmas!
[quote]Bagger wrote:
[quote]mrodock wrote:
As an adult at one point I weighed 132 pounds at 5’9". Today I crossed a very dangerous threshold. I am no longer on the safe side of a 30 BMI. I am now 206.8 at the same height, so proud![/quote]
Tis the bulking season so just ride it and enjoy the results. You’ve gained over 30lbs since starting this log a year ago. There is plenty of time in the Spring to readjust if needed. I’m right there with you.
Merry Christmas![/quote]
Indeed it is! I have to be careful though because I want to weigh 198 or under come January 30.
Yeah I am definitely glad about gaining 30 in a year after my newbie gains. And glad to hear you are putting some more weight on.
At the risk of saying something illegal, Merry Christmas to you too.
I planned on sending you the suit on Wednesday from my parents’ house, but I left it at my house. I’ll ship it out on Monday. Sorry to keep you waiting.
Week 7, Day 2
Bench (paused)
1x5x135
1x3x175
1x1x205
*add 42 Fury
1x1x255 (1.5 board)
1x1x275 (1 board)
1x0x295 (lost it, TOUGH touch)
3x1x305
Deadlift
1x4x270 (50%)
1x3x325 (60%)
1x3x380 (70%)
7x4x430 (80%)
Leg Lowering
2x12
I just have a helluva time touching in anything under 305 in that shirt. On the 295 I hovered about 1/2 inch above the shirt for a couple of seconds before finally getting it to touch. I came out of my groove in order to touch and then there ws no way I was coming back up with it. But then 305 seemed to be just enough weight that I could row it down to my chest, and each successive rep was better.
I am going to try and get in the shirt at least one and possibly two times a week. A lot of work around 295 to 305, trying to get better at owning those weights.
Deadlifts today were a very pleasant surprise. The idea was to do 8-9x3x80%. But when I started the first set since it felt like warm-up weight I decided to throw in an extra rep. The 7th set was pretty difficult so I decided to cut it there.
The set where I slice open a callous (6th set this time) is very seldom difficult enough to warrant stopping, but it the long run it will make me tougher. I really think I have added a good amount of poundage to my deadlift from this more aggressive cycle. I think the Sheiko programs I have tried aren’t nearly aggressive enough for the deadlift, they were always way too easy.
I feel pretty energized after this workout so I think I will do my squatting tomorrow night instead of going on Monday as planned. Doing it tomorrow will allow me to get back to my regular schedule faster.
[quote]novaeer wrote:
I planned on sending you the suit on Wednesday from my parents’ house, but I left it at my house. I’ll ship it out on Monday. Sorry to keep you waiting.[/quote]
If you can upgrade the shipping so it will get here by Wednesday I will more than cover the extra shipping (2nd day air or whatever it is called).
Week 7, Day 3
Squat (straight bar)
1x5x225 (50%)
1x5x270 (60%)
2x5x315 (70%) [belted]
5x4x340 (75%) [belted]
DB Tricep Extensions
1x10x20
1x10x25
1x17x27.5
Pendlay Rows
1x8x110
1x6x130
1x8x150
Hammer Curls
5x10x25
Sumo Goodmornings (cambered bar)
1x5x205
2x5x225
Side-lying concentric-eccentric (rotator cuff)
2x15x3lbs
4-way shoulder
1x25x5lbs
Leg Lowering
3x10
Squats were a bitch today, no surprise though. I was glad to get back on track with my regular lifting schedule.
Shoulder is doing pretty well, fingers crossed.
My next 5 sessions are really important, have to get a deadlift and squat suit figured out. Time to zero in and get shit done.
I know youve mentioned it, sorry, but when is your meet exactly?
[quote]BlackLabel wrote:
I know youve mentioned it, sorry, but when is your meet exactly?
[/quote]
Jan. 30
[quote]mrodock wrote:
If you can upgrade the shipping so it will get here by Wednesday I will more than cover the extra shipping (2nd day air or whatever it is called).[/quote]
It will probably get there in the PM, so hopefully it gets to you in time for your training session. Just add ten bucks to the previously negotiated rate and all will be even.