Tuesday 01/27 - Arms
RGBP (Smith): 205 x 8,8, 215 x 8,8, 225 x 8 - Had almost no pain in the shoulder while doing these, so it looks like I’m making progress there.
PJR Pullover: 85 x 8,8,8,8
Reverse/Regular Pushdown: 80 x 8/8, 8/8, 85 x 7/4
DB Preacher Curl: 40 x 8,8,8,6
DB Hammer Curl: 42.5 x 8, 45 x 8, 47.5 x 8
Reverse EZ Curl: 70 x 10,10,10
Wednesday morning 01/28
Just got back from the podiatrist. She said that my right leg was about 1 cm shorter than my left, but that was within the normal range. She said what seemed to be more of an issue was that I was overpronating with my right foot, so that was turning my right foot out as I walked. The recommendation was that I get a good arch support for the right foot to start with and see how things feel after a few weeks of using them.
I picked up a pair of Superfeet supports on my way to work and I’m wearing it in my right shoe now. Feels pretty good. We’ll see how things go over the next few weeks.
So you only wear the support in one foot? I would be concerned that might make things wonkier. Will you do this for all activities, including running and lifting? Let us know how it goes, as I too have overpronating issues.
[quote]pushmepullme wrote:
So you only wear the support in one foot? I would be concerned that might make things wonkier. Will you do this for all activities, including running and lifting? Let us know how it goes, as I too have overpronating issues.[/quote]
I’m going to send her an email to ask about the other foot, but I think because the overpronation is occurring with the leg that is already shorter (compensation?), the arch support is an attempt to even me out. It’s also a pretty small correction, so it’s not like I feel like my right side is now higher than my left.
My doctor said to build up to all day use of the arch support, but that yes, I should wear it for all activities. I’ll probably end up getting multiple pairs since all my shoes don’t fit the same and you need to trim the arch support a bit to fit the shoe. I won’t know until I get home, but I would imagine that the arch support won’t fit in my Free’s the same way it would in my track flats, my basketball shoes, or my regular Sketchers and GBXs.
Update: The doctor said to wear both inserts as I have very flat feet, but that it should still help correct the pronation.
I just heard back from my other doctor about the x-ray and they said that the x-rays didn’t show any issues with the joint as far any damage or bone spurs. I have an appointment with an ortho to have the shoulder looked at.
Wednesday afternoon 01/28 - Cardio and shoulder stuff
Recumbent Bike: 15 minutes
Side Internal Rotation: 32.5 x 15,15,15
Side External Rotation: 22.5 x 13,12,12
DB Retraction: 70 x 15,15,15
DB Protraction: 70 x 15,15,15
Prone Internal Rotation: 12.5 x 15,15, 15 x 15
Wall Slide: 15,15,15
BTN Band Pull Aparts: Light band with hands about shoulder width apart x 10,10,12
Then a few minutes of assorted chest, subcap, pec minor and shoulder stretches.
Thursday 01/29 - Hams and calves
This morning I finally got up early enough to do some SMR and 20 minutes of yoga before going to work.
I had my othro appointment today. He said based on the fact that it’s been getting better and the pain was never really that severe, he’s not convinced it’s a tear. However, he thought that it’s still possible that their might be some kind of tear of the labrum going on. He put in for an MRI, but since this is Kaiser, it might take a few weeks before they call me to schedule it.
Otherwise, he said to just keep going what I’m doing since it hasn’t gotten worse and the exercises I’ve been doing seem to be strengthening the shoulder and making the pain go away over time.
On to the workout:
RDL: 295 x 4,4,4, 305 x 4,4,4
Lying Leg Curl: 150 x 5,5,5,5,5
Good Morning: 95 x 10, 115 x 10, 135 x 10,10 - I need to get used to these still.
Leg Press Calf Raise: 490 x 6,6,6,6,6,6
Seated Calf Raise: 95 x 27,25,27
Garhammer Raise: 6,6,6
Friday 01/30 - Chest and Shoulders
Band Push-up : Light band x 8,8,8,8,8
BB Bench Press: 185 x 6,6,6,6,6
Incline DB Press: 75 x 8, 80 x 8,8,8, 85 x 8
Neutral Grip DB Press: 55 x 5,5,5,5
DB Iron Cross (hold in seconds): 17.5 x 20,20,20, 20 x 15
DB Lateral Raise: 35 x 12,12,12
The shoulder felt slightly better than last week. Kind of disappointing considering how it felt on Tuesday. I was expecting more of a carry over. Oh well…
Saturday 01/31 - Back, Rear Delts and Calves
Got up this morning and did a whole bunch of SMR and then a nice 25 minute yoga session.
A few hours later, I went down to the track and did about 10, 70 meter sprints. Felt a lot better this week. I’m not sure if that’s due to me just getting in better sprint shape or the arch supports, but whatever, I’ll take it.
Then a few hours after that, the workout:
Chins: 45 x 5,5,5,5,5,5
BB Row: 260 x 5,5,5,5,5
Seated HS Row: 90 x 8, 115 x 8, 125 x 8,8
Incline DB Shrugs: 90 x 8,8,8,8
Rear Delt Machine: 140 x 8,8,8,8
DC-Style Leg Press Calf: 380 x 20 reps (about 9 minutes for the set)
At the end of the workout, I experimented with some Bench Press in the Smith Machine and that seemed to feel better than just regular BB Bench, so I may mess around with that for a few weeks. I tried some rack lockouts and those felt better than BB Bench, but not as good as the Smith. Tomorrow, I’m going to play around with some Neutral Grip DB Presses and see how those feel. I’m just going to keep trying to find exercises that I can use to train around this damn shoulder.
Sunday 02/01 - Cardio and Shoulder stuff.
Recumbent Bike - 15 minutes
Internal Rotation - 35 x 15,15,15
External Rotation - 22.5 x 15,13,12
Incline DB Retraction - 50 x 15,15,15
Incline DB Protraction - 50 x 15,15,15
Incline Prone Internal Rotation - 10 x 15, 15 x 15,15
Wall Slides - 15,15,15
Then got home and did some SMR and stretching. No yoga today. I didn’t have as I had to get ready for my friend’s Superbowl party. Priorities, you know.
I did the incline today just to change things up a bit. No other reason. I did try some neutral grip DB presses after and those felt pretty good, so I think I can experiment or alternate with the Smith Machine Bench and the Neutral Grip DB Presses for the next few weeks, while I figure out what’s wrong with the shoulder.
Based on everything I’m reading and from what I’ve heard from friends, I should elect for physical therapy and training around the shoulder injury for now. I guess the surgery for a torn labrum, if that is my issue, takes a LONG time to recover from, so to only get the surgery if the tear is significant or the pain is at the point where it’s unmanageable.
I’ll obviously know more once I get the MRI, but that’s how I’m going to play it for now.
Your body is like a Jenga tower, man, it keeps breaking down.
Good on you for keeping up with the SMR and appointments, correcting things early.
I may pick up a pair of those Vibram Five Fingers next month and be the guinea pig.
I usually wear a pair of these (this color, actually):
http://oakley.com/pd/3554/13354
And the soles are incredibly flat; my feet hate everything else, now.
I hear the Vibrams are great, but I’m guessing they wouldn’t do anything for my arch support. I was able to get another set of Superfeet supports that will work in my Chucks, so I’m going to give those a try later today for legs.
[quote]AngryVader wrote:
I hear the Vibrams are great, but I’m guessing they wouldn’t do anything for my arch support. I was able to get another set of Superfeet supports that will work in my Chucks, so I’m going to give those a try later today for legs.[/quote]
My coach gave me a pair of these that he bought online (too small for him). They are very light and feel really good on my arches. I did 20x135 squats with them and I might try using them more often.
Plus, you can’t deny, they look AWESOME.
Monday 02/02 - Quads and Calves
Pin (Anderson) Front Squats: 165 x 4,4,4, 175 x 4,4,4 - I think I’m going to start doing higher reps on these. Not much higher, like maybe just in the 5-6 rep range.
Leg Press: 360 x 2:00 min x 30 reps, 360 x 2:00 x 32 reps, 360 x 2:00 x 40 reps - If this hasn’t been clear from previous workouts, I use a narrower stance with each set, so the reason the reps go up with each set is because the range of motion decreases as my legs hit my chest more as I bring my stance in.
Leg Extension: 120 x 20,20, 130 x 15
Standing Calf Raise: 380 x 6, 400 x 6,6,6,6,6
Seated Calf Raise: 90 x 26,24,20 - I used a different seated calf raise machine this week and I got a much different feeling in my calves. Weird that using a different machine would make such a huge difference. I guess I’ll alternate between the two machines to keep things interesting.
Garhammer Raise: 7,6,6
Tuesday 02/03 - Arms
RGBP (Smith): 225 x 8,8,8,8,8 - Not exactly pain free, but still felt really good.
PJR Pullover: 90 x 8,8,8,6
Reverse/Regular Pushdown: 100 x 8/8, 120 x 8/8, 140 x 8/6 - This done on a double-pulley and not the normal station I do tricep pushdowns on.
DB Preacher Curl: 40 x 8,8,8,8
DB Hammer Curl: 47.5 x 8,8,8
Reverse EZ Curl: 72.5 x 10,10,10
Wednesday afternoon 02/04 - Cardio and shoulder stuff
Recumbent Bike: 15 minutes
Side Internal Rotation: 35 x 15,15, 37.5 x 15
Side External Rotation: 22.5 x 15,15,15
DB Retraction: 75 x 15,15,15
DB Protraction: 75 x 15,15,15
Prone Internal Rotation: 15 x 15,15,15
BTN Band Pull Aparts: Light band with hands about shoulder width apart x 15,15,15
Need to do some additional SMR tonight. I have some really weird tightness in my armpit towards the back of the pit where the shoulder and lat meet.
Thursday 02/05 - Hams and calves
RDL: 295 x 5,5, 305 x 5,5, 315 x 5,5 - These still don’t feel quite right. I might back the weight off next week and make sure I’m in the right groove for these.
Lying Leg Curl: 150 x 5, 155 x 5,5,5,5
Good Morning: 135 x 10,10,10,10 - I’m still not sure if I like these. Might switch to pull-thrus or something like that next week.
Leg Press Calf Raise: 500 x 6, 510 x 6,6,6,6,6
Seated Calf Raise: 95 x 30,30,30
Garhammer Raise: 6,6,6
Vader, glad you are doing well. Sorry haven’t been online much lately. Yeah I hear ya on the good mornings, I always felt awkward doing them and I don’t think I had correct form. Pullthroughs would be a good alternative.
May the force be with you.
Friday 02/06 - Chest and Shoulders
Band Push-up: Light Band x 8,8,8, Light + Mini Band x 6,6
Neutral Grip DB Press: 75 x 8, 80 x 8,8, 85 x 7,7
Incline DB Press: 80 x 8,8,8,8,10
Neutral Grip Shoulder Press (Seated): 45 x 8, 50 x 8, 55 x 8,8
Seated Iron Cross: 20 x 20,20,15,15
DB Laterals: 35 x 12, 37.5 x 12,12
I really like the Neutral Grip DB Presses! It’s the first time in a while I really felt like my chest was working without my shoulder feeling weird.
The Incline DB Presses seem to bug my shoulder the most now, but it usually feels better after the first set or two. I’ll have to experiment those a bit to see if I can get them feeling better.
The shoulder still isn’t pain free, but it did bug me less than in previous chest workouts. I’m going to stick with this routine for a while since it doesn’t seem to bother my shoulder all that much.
A-fuckin’ men!!! It blows my mind. I think this is a symptom of the still-prevailing “overtrainophobia” going around. You will not spontaneously combust if you squat and deadlift in the same workout. I’ve been doing it for years, and it’s worked well.
I mean sure, you don’t do it ALLL the time, but there’s nothing wrong with it. Besides, full ROM heavy good mornings as a 2nd exercise are just about as bad as heavy deadlifts but for some reason people don’t get all scared about doing them with squats.
And going further, it’s not like WSB guys haven’t been doing that very thing for a bunch of years… Or Sheiko… or O-lifters… or strongmen…
I like to do them in the same workout. You max on one, then you can do the other at a light rep range like 8-10 or so. Just because you squat and deadlift each 2x a week doesn’t mean they have to be heavy both times. OR, I also like to max on one and then work up to a heavy 5RM in the second one, or do 3x5.