Never Walk Alone

Training
481

Contrary to the hate for full body training that the people posting in the begginers and bodybuilding section seem to have, I love training multiple muscle groups per sessions. Full body is pretty successful for staying fit/lean/toned/sexy/muscular etc. and getting stronger, and personally I just like to train so any excuse to stay in the gym longer is cool with me. When I am powerlifting my routine is pretty close to full body.

As far as your A/B split, looks like you go everything covered and seems like a solid program, plenty of exercises hitting all muscle groups. Looking forward to seeing how it works out for you.

482

[quote]Nadia Comeandeat wrote:
I have no programming advice to offer. But, damn it is hard to fit everything in. If only we didn’t need rest days. [/quote]

yeah :frowning:

it is hard to write programs…

interesting to hear how you approach the bar and about anger not helping. i love it how everyone has their own little ritual of how they approach it and interact with it.

483

P.S. I would love to see pics of Masch playing soccer :slight_smile:

484

Excellent! So i’m all systems go on the full body w/o! Thanks everyone!

You all make good points re: the decreased DOMs and the overall effects of a full body program - so i’m glad to hear this. I think I will totally enjoy this! And I agree, you can’t really burn out on this. I mean, for the most part its high reppy-stuff. But we’ll see. I AM 30 now. HAH!

Btw, Snap, I’ve been thinking about you all morning. My shoulder still doesn’t feel 100% and I can’t help thinking about the worst case scenarios that might occur if I push my luck…

Beast! Lol! I’m glad I can be a source of inspiration for your friend! Tell her Mascherano says “Do it.”

So this weeks training is totally deviating from my schedule and in case you haven’t figured it out, I like to be hyper-organized. Its the Virgo in me. But I’m trying to go with the flow.

Monday I did a 3 mile run interspersed with 1 min hill sprints. I wanted to do 5 miles, which is what I normally do, but i ran out of time.

Last night I was supposed to do my other conditioning work but the guy that I train with was sick! So I was left all alone in the gym with no clue what to do! When I asked a trainer, “what should I do” he said, “Do whatever you want!” So I did. It was ok.

20mins core conditioning

Superset
DB snatches 3x6
DB rows 3x8
Goblet squats 3x10 (3 sec descent, explosive up)

superset
BB Row 5x 85, 95, 105, 115 < I was inspired by all the heavy rowing going on in the compound, and i’m happy to say this was fairly easy. My grip was crapping out on me though. At least now I have a reason to use my straps.
BB RDL 10x 85, 95, 105, 115

I know i did DB rows and BB rows - but he said, “do whatever you want”! See, I suck at ad hoc training.

Anyways, I also learned a new variation of the DB snatch - where you catch in a lunge position. Could be fun and something to remember for the full body training.

So here’s my quandary - altho i trained last night and my shoulder felt ‘ok’, this morning its still a bit achey. I have a pretty good range of motion, but if I raise my arm upwards and do a snatch motion, especially when I lockout, its painful. I tried warming it up this morning and stretching it a bit, but that does nothing to aleviate the ache. And the clicking sound is still there. Grrr… (<— There’s a growl for you!)

I have a feeling that I fucked up my shoulder when I was catching snatches and instead of dropping the weight behind me I tried to save it - a big no-no and an obvious way to fuck up your shoulders. Oops. I hope its nothing serious.

Anyways, at this moment I’m thinking I shouldn’t do Oly tonight. But I’d hate to take time off right when (despite my bitching) I was making some progress (plus I was planning on gettind some vids). Annoying. Maybe its time for a deload? (was I ever loading? lol)

Have a great day peeps!

485

btw, i’m also doubly annoyed that doing DB snatches last night felt ok, but doing just the snatch motion this am hurts. WTF?!

486

What are you doing for the shoulder? Ice, hot/cold, icy hot, anything?

487

[quote]Mascherano wrote:

Last night I was supposed to do my other conditioning work but the guy that I train with was sick! So I was left all alone in the gym with no clue what to do! When I asked a trainer, “what should I do” he said, “Do whatever you want!” So I did. It was ok.
[/quote]
Poor Maschy

488

I’m sorry about your shoulder. But, ha we have something else in common I’m a total whore for my schedule. I hate deviating from it.

Here’s what I think. Because you will have pain when you go to execute the movements correctly --it is very likely you will subconsciously make some adjustments–when you are trying to learn technique this is a bad thing. You just add more misses to your bell curve. This will slow your progress more than a day off.

Also, one of my good friends is a climber, who not uncommonly has managed to fuck up her shoulders, she swears by the 8 weeks to monstrous shoulders routine. Loves it. Her surgically repaired shoulders have never felt better.

489

[quote]inkaddict wrote:

Poor Maschy[/quote]

OMG! Its true! I am the forever alone guy!

Thanks for asking Joe, truth is I’ve done nothing for it since it started! As it turns out, I’m also terrible at taking care of my pain…eeks! I always just assume the pain will go away. I did take some aleve this morning though. Do you know anything about shoulder pain? Do you have any recs?

Nadia! Thank you for talking some sense into me (I love this place) - you’re right! Plus if I start overcompensating with my other body parts I’ll probably just end up fucking something else up! 8 weeks to a monsterous shoulder routine? I think I saw this before. I’ll look it up! Thanks mama.

490

Ok, now that I’ve blown up my own log (forever alone!), I just want to pop in for an update on the shoulder situ.

I just got off the phone with Coach Joe and he basically confirmed my suspicions that between the upper body lifting on Thurs and the Oly on Friday I angered my shoulder and its probably just inflamed. He said that I should ice it and lay off it for a good 10 days (!!), and that we’ll see about practice on Friday. He also said that he wants to look at my training sched to make sure I’m not doing anything stupid eye roll

In the meantime Coach said to work on sqwatz, pumping up my tri’s (his words not mine) and shrugs, and added “for the love of God, don’t do any WG pullups until the shoulder is better”.

And then he said “you really are one strong chickie” smile Seriously, my daddy issues know no bounds!

491

I hate shoulder issues, Maschy.

And you are never alone.

we’s all be withchu. always.

492

querida mascherana, what I’m learning is that …basically, I can lift anything once, but to actually lift consistently with reps, etc, takes a lot of ground work to build the foundation. I dont know how long you’ve been at this, but for example with my butt… I was just rocking up to the squat rack and squating my weight with no time spent warming up or working on form, which my body tolerated for like 2 weeks, and then revolted with injury.

It’s been my experience that you have to do a lot of BW/form/warm-up stuff for sustainable lifting. Maybe you dont feel like the bar is a lot of weight (and maybe compared to the rest of the people in this forum it’s not) but it actually is for your shoulder? The bar is a hell of a lot more difficult than I thought it could be when I’m warming up, and I often feel like a pussy, but very few people actually lift consistently so maybe thats why I never seen anyone warming up at my gym…

I suppose everyone has his or her needs, but if your shoulders bad, maybe you just need to give it a break, and then come back and strengthen it with body weight work for a few months. Olympic Lifting will always be there when you’re ready! abrazos :slight_smile: – also what Nadia said - look out for the subconscious adjustments! srsly!

493

Sounds like a rotator cuff issue. Do you have a good sports physio who can assess you? It may be nothing serious but in my own experience, small shoulder niggles that you think you can train through turn into chronic injuries a few years down the line.

Eric Cressey also wrote a good series of articles called “Shoulder Savers” that you can find here (it’s probably easier to go to ericcressey.com and using the links from his site to here). Good read and very useful.

494

[quote]Mascherano wrote:
Ok, now that I’ve blown up my own log (forever alone!)
[/quote]

My bad.

Fishoils.

  1. Buy them
  2. Take them
  3. ???
  4. Profit
495

[quote]inkaddict wrote:

[quote]Mascherano wrote:
Ok, now that I’ve blown up my own log (forever alone!)
[/quote]

My bad.

Fishoils.

  1. Buy them
  2. Take them
  3. 69 hug Bre
  4. Profit[/quote]
496

Your shoulder. My knee. Its a bunch of walking wounded 'round here!!!

Rest it, ice it. 20 minutes at a time with a package of frozen peas (I’m not a fan of the peas). Do you have an ART girl or guy? That would be a super idea too.

Sorry, babe. Injuries suck. But we’ll both be up and back at it with DOUBLE THE RAGE soon enough!

497

I hear you on the injuries… partially dislocated my left shoulder 3 or so weeks ago. And now I have some sort of stress fracture or shin splint on my tibia that starts on the top and radiates down to the lower shin. Basically, pain whenever I go into a full squat with dorsiflexion, especially with weight on the bar. Ghey. as you can see my left knee is taped… that didn’t do shit but pull my damn leg hair.

498

Gee, shoulders are complex. Could be so many different things. Cal is right. Probably not major now, but don’t want it to turn into something… The red light for me is pain + clicking. Either as a stand alone are no biggie (usually). Pain can be referred and snap-crackle-pop happens. Your coach is probably right regarding the inflammation. Beast is right about the fish oil. Actually, everyone that posted made a valid point. Also, if you like indian food, go eat some curry. Lots of anti-inflammatory properties in those spices.

Hope it starts feeling normal again soon.

499

i’ve never had shoulder issues in my life but i have to be pretty careful not to overuse them now or they start to hurt. better to take some time off now than not do it and need to take more time off later. fingers crossed it comes right for you in a couple days.

500

blah!! I don’t like My Mascherano injured! BOOOO!!

But you get to do squatz 4 ten days! (well you know what i mean)protect that delicate shoulder area! no badness!

I’m already envisioning those legs of yours lookin PRIME