Revenge of the Sith: AngryVader's Log

Training Training Logs
321

[quote]tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!

Hope the quad and the shoulder are doing better. Also, where did you get your bands from?[/quote]

HA! The sad thing is, I have no comeback. Not after our last two embarrassing losses. This is a very winnable game for you. Both Jackson and Maggette are ailing and have hinted they may not play tonight.

I actually hope they lose. I want Rowell to fully suffer through the mess he’s created by assembling this roster and I’m thisclose to jumping on the ‘Fire Don Nelson’ bandwagon.

Things are getting better. My quad hasn’t tweaked at all today, so I’m going to rest it the rest of the week and hopefully that’ll be the end of it.

The shoulder is getting better. I’m starting a new shoulder rehab routine this week. I did day one today. Felt really good. I’ll post more about that in a few minutes.

I got my bands here:

http://www.flexcart.com/members/elitefts/default.asp?SearchPhrase=bands&x=0&y=0&m=SR

They do sales and free shipping offers all the time there, so if you’re in no rush to get them, you might want to wait a week or two and see if they go on sale. I didn’t check to see if they were offering any deals at the moment.

322

Monday 12/08: Shoulder rehab and calves

This morning I did the usual SMR for the glutes and calves.

Then at the gym I did a bunch of SMR for the shoulders and chest.

As mentioned in my previous post, this week I’m starting a new shoulder rehab routine that I got from this video:

I did day one today and really liked it.

Done as a circuit:

Shoulder retractions: 30 x 15,15, 35 x 15
Shoulder protractions: 30 x 15,15, 35 x 15
Dip shrugs: BW x 15,15,15
Posterior capsule stretch - I would basically do 3-4 ‘reps’ of holding this stretch for 10-15 seconds and then switch to the other side.

For calves:

Leg Press Calf Raise: 410 x 6,6,6,6,6,6
Seated Calf Raise: 90 x 10/6/6,10/5/6,10/6/7

This is basically from CT’s calf routine from his Monday article a few weeks back.

Tonight I’ll do the broomstick stretch and forward/backward thing and some more SMR for my calves and glutes. They are starting to feel tight again.

323

[quote]pushmepullme wrote:

“Whatever can go wrong, will go wrong.”
[/quote]

Sounds like my life, and most people’s lives.

I love being optimistic.

I wish dumbells were made out of lightsaber engergy, and glowed different colours for different weights…
Would that be cool?

324

[quote]Rattler wrote:
pushmepullme wrote:

“Whatever can go wrong, will go wrong.”

Sounds like my life, and most people’s lives.

I love being optimistic.

I wish dumbells were made out of lightsaber engergy, and glowed different colours for different weights…
Would that be cool?[/quote]

Tell me about it. I was actually sitting around this weekend thinking that I’ve run out of things on my body to hurt and then thought that because I just thought that, I’ll somehow hurt something else.

Lightsaber dumbbells would be awesome, but it might be kind of dangerous to drop them after a heavy set.

325

[quote]tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!
[/quote]

You sure about that?

326

[quote]pushmepullme wrote:
tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!

You sure about that?[/quote]

UUHHHHHH, no :frowning:

Nice work by your Warriors AV. Biedrins was a beast last night with 17 and 21 boards. Durant had 41, but it wasn’t enough.

Thanks for the info on the bands and hope you are back to Vader-like intensity and strength soon.

327

[quote]tmoney1 wrote:
pushmepullme wrote:
tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!

You sure about that?

UUHHHHHH, no :frowning:

Nice work by your Warriors AV. Biedrins was a beast last night with 17 and 21 boards. Durant had 41, but it wasn’t enough.

Thanks for the info on the bands and hope you are back to Vader-like intensity and strength soon.[/quote]

I hope so, too!

Last night surprised me. I just figured they’d lay an another egg on the road, but they ended up playing better without Maggette and Jackson. They actually had some ball movement last night. Go figure. I forgot what that looked like.

This of course has the Warrior Nation already talking about whether or not we even need Jackson and Maggette. There’s already a big ‘trade Maggette’ movement starting and last night has just intensified that.

328

[quote]AngryVader wrote:
tmoney1 wrote:
pushmepullme wrote:
tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!

You sure about that?

UUHHHHHH, no :frowning:

Nice work by your Warriors AV. Biedrins was a beast last night with 17 and 21 boards. Durant had 41, but it wasn’t enough.

Thanks for the info on the bands and hope you are back to Vader-like intensity and strength soon.

I hope so, too!

Last night surprised me. I just figured they’d lay an another egg on the road, but they ended up playing better without Maggette and Jackson. They actually had some ball movement last night. Go figure. I forgot what that looked like.

This of course has the Warrior Nation already talking about whether or not we even need Jackson and Maggette. There’s already a big ‘trade Maggette’ movement starting and last night has just intensified that.[/quote]

Yeah I was thinking the same thing. If the Warriors are winning without Jackson and Maggette, then Maggette might be on his way out. I don’t see Jackson going anywhere, considering he just received an extension. Tell you what: we’ll trade you Earl Watson for Maggette, deal?

HHMMM fire Nelson, huh? The Thunder fired PJ and have Brooks in his place. A lot of people don’t believe me when I say this, but the Thunder are a lot better team then what their record indicates. We’ve been involved in a lot of close games that we should have won, but our team is young, and we’ll get it together soon.

Did you have any luck finding a good track to do sprints/track work yet?

329

[quote]tmoney1 wrote:
AngryVader wrote:
tmoney1 wrote:
pushmepullme wrote:
tmoney1 wrote:
The Warriors are going down tonight!!! Go Thunder!!! THE WARRIORS BETTER BE READY FOR THE PAIN TRAIN!!! CHOO CHOO!!!

You sure about that?

UUHHHHHH, no :frowning:

Nice work by your Warriors AV. Biedrins was a beast last night with 17 and 21 boards. Durant had 41, but it wasn’t enough.

Thanks for the info on the bands and hope you are back to Vader-like intensity and strength soon.

I hope so, too!

Last night surprised me. I just figured they’d lay an another egg on the road, but they ended up playing better without Maggette and Jackson. They actually had some ball movement last night. Go figure. I forgot what that looked like.

This of course has the Warrior Nation already talking about whether or not we even need Jackson and Maggette. There’s already a big ‘trade Maggette’ movement starting and last night has just intensified that.

Yeah I was thinking the same thing. If the Warriors are winning without Jackson and Maggette, then Maggette might be on his way out. I don’t see Jackson going anywhere, considering he just received an extension. Tell you what: we’ll trade you Earl Watson for Maggette, deal?

HHMMM fire Nelson, huh? The Thunder fired PJ and have Brooks in his place. A lot of people don’t believe me when I say this, but the Thunder are a lot better team then what their record indicates. We’ve been involved in a lot of close games that we should have won, but our team is young, and we’ll get it together soon.

Did you have any luck finding a good track to do sprints/track work yet?[/quote]

Watson for Maggette, eh? You’d have to include something else for it to work under the cap, but I’d have to think about it. We still need a true PG, but we’d also still have too many guards once Monta comes back.

The W’s are definitely going to have to make a few moves if not this year, then in the offseason. I just don’t see Monta, Crawford, Jackson and Maggette being able to play together and share minutes. I don’t think Jackson is going anywhere either.

I believe it. You guys are a young team. It will take some time before things start to work out. Durant is fun to watch though. Imagine him in a few years.

I haven’t hit up the local schools yet. With all my issues, sprinting really hasn’t been on my mind. :frowning:

A guy at the gym told me that one of the schools I’m thinking about does have a really nice track and they keep it lit at night, so I need to check that out soon.

The other school I’m thinking of I’m sure has a nice track because it’s less than a year old and the school is in a pretty affluent neighborhood. I drove by it on a Saturday night and the lights were on, but I don’t know if this was because a game was being played or not. I was on my way to a party, otherwise, I would have stopped to make sure. Again, I’ll have to check it out soon.

330

Tuesday 12/09 - Shoulder junk

I did a few minutes of SMR for the shoulder, glutes and calves.

Then I did day two of the new shoulder rehab routine:

DB Cuban Rotation: 15 x 15,15,15

These were done as a circuit:

Band Side External Rotation: mini band x 12,12,13
Band Pull-Aparts: monster-mini band x 15,15,15
Band Dislocates: light band x 15,15,15
Band Presses: light band x 15,15,15

My shoulder felt really good after this. I’m definitely keeping this routine around.

Then I did 16 min on the recumbent bike.

In quad news, my quad hasn’t bugged me at all for a few days, so that’s good. Plus, my back doesn’t feel weird anymore, so I think I’ll be good to resume leg training next week.

331


Just felt like sharing this. Kind of a sign fail pic. I took this pic a few years ago and just found it on my hard drive.

I was driving home with some friends and I look off to the side and see the sign. We pulled over to take a few pictures of this before they fixed it.

332

I picked up a dowel last night. Cut it to ~ 4.7 ft and I did those DC shoulder rotations.

Holy shit they are…fatiguing, I believe that’s the word. I have to go incredibly wide else I cannot do that. I think I see why you said to use those straps.

But, this dowel will be awesome for that broomstick stretch/hold I mentioned.

Where did you get your shoulder routine that you just posted? I may have to mimic that.

333

[quote]AngryVader wrote:
Just felt like sharing this. Kind of a sign fail pic. I took this pic a few years ago and just found it on my hard drive.

I was driving home with some friends and I look off to the side and see the sign. We pulled over to take a few pictures of this before they fixed it.[/quote]

HAHA nice!!! It’s always cool to catch something like that in person. I saw a pic for a store called ‘Kids Exchange’ but the spacing was off, so it read ‘Kid sex change’

334

[quote]PonceDeLeon wrote:
I picked up a dowel last night. Cut it to ~ 4.7 ft and I did those DC shoulder rotations.

Holy shit they are…fatiguing, I believe that’s the word. I have to go incredibly wide else I cannot do that. I think I see why you said to use those straps.

But, this dowel will be awesome for that broomstick stretch/hold I mentioned.

Where did you get your shoulder routine that you just posted? I may have to mimic that.[/quote]

I got it from this video:

The related videos from those guys are all good too.

335

Hey AV -

I know you’ve discussed your shoulder issues.

My right shoulder has really been acting up the past couple months, to the point where I can’t even to decline presses or dips without sharp pain-- it’s also why I don’t bench press. DB presses and incline DB presses are fine, however… ?

Anyway, I have my first A.R.T. session tomorrow AM, focusing on shoulder…

Have you had any therapy? I’ll post my experience in Over 35 here:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log

336

[quote]SteelyD wrote:
Hey AV -

I know you’ve discussed your shoulder issues.

My right shoulder has really been acting up the past couple months, to the point where I can’t even to decline presses or dips without sharp pain-- it’s also why I don’t bench press. DB presses and incline DB presses are fine, however… ?

Anyway, I have my first A.R.T. session tomorrow AM, focusing on shoulder…

Have you had any therapy? I’ll post my experience in Over 35 here:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log
[/quote]

It’s funny because my right shoulder first acted up when doing decline HS presses. It worsened after I continued to try to train through it. I used to love dips, but I think I might have to retire those.

I’ll be interested to hear your experience with ART though. Thanks for the link to your log. I’ll have to get caught up with that now. :slight_smile:

I’ve only looked around once for an ART practitioner and they were located a little too far away. They didn’t appear to have weekend hours, so I’d likely have take a day off to even go there. I’ve been meaning to call around and find something.

UPDATE: I just got off the phone with the THRive center local to me. I’m trying to schedule an assessment with Danny McLarty tomorrow and they already gave me a number of an ART guy local to me that I can call based on their assessment. They said I may or may not want to get ART depending on what they see and have some alternatives that may work.

337

[quote]AngryVader wrote:
…I’m trying to schedule an assessment with Danny McLarty tomorrow…
[/quote]

Did you do this? How did it go?

338

[quote]pushmepullme wrote:
AngryVader wrote:
…I’m trying to schedule an assessment with Danny McLarty tomorrow…

Did you do this? How did it go?
[/quote]

When he called me back, we had to schedule for tomorrow instead. His Thursday was already all booked. The appointment is scheduled for 11 am, so I should have an update for the log tomorrow afternoon.

339

Thursday 12/11 - More shoulder and calves

I did the usual SMR. Because I couldn’t make the gym yesterday and I’m not going to be able to this weekend, I decided to double up on the shoulder stuff and two days 3 and 4 together.

First circuit:
Pull-up Retraction: BW x 12,12,12
Barbell Overhead Shrugs: Bar x 12,12,15
Push-up Plus: BW x 12,12,12
Posterior Capsule Stretch

Second circuit:
Incline DB Retraction: 40 x 12,12,12
Prone “Y’s”: 5 x 12, 8 x 12,12
Prone Internal Rotations: 8 x 12,12,12

Standing Calf Raises: 300 x 6,6,6,6,6,6, 320 x 6

340

So I just got by from my assessment with Danny McLarty. They have a facility in Danville, CA called New Direction Fitness. Pretty cool setup they have there and Danny’s a cool guy.

Anyway, it looks like I have some BASIC stuff I need to work on. The main thing was pec tightness. On one of the assessments to determine pec tightness, he said that I performed about the worse he’s ever seen. My lats are also very tight and need to be stretched.

When bringing my arms overhead, I have to go into lumbar extension to get my arms perpendicular to the ground. I also need to work on my improving my internal rotation (sleeper stretch) and thoratic mobility.

We did a quick test on my hip flexors and I need to work on that as well. My left hip flexor and quads were worse than the right side there, but both sides were tight and needed work.

So at this point, it’s pretty clear that I have some basic stretching work to do still. He said that looking into more advanced things, like ART, is still an option, but I should first work on the basic stuff and see if I get an improvement from that.

He said to continue with the SMR for the shoulder capsule and that to continue the exercises I’m doing for the serratus, low traps, etc.