Robertson's Lair of Strength

Training Powerlifting
41

Mike,

I ventured to the gym today with the cast on my leg.

I am just trying to work with the upper body right now.

Benching was a real bitch without leg drive. I did some DB presses as well.

Is this just going to be a steady eddie approach with the cast - with a very limited exercise selection - or do you have any tips?

Ideas? Suggestions?

What about rowing? with a cast?

I am not a big fan of the lat tower, but I have the impression I’m stuck with it for a while for back work.

What can I do for legs besides a pistol on my good leg?

42

Where is the cast exactly? And what was the injury? Let me know and I’ll see what I can do!

Stay strong
MR

[quote]Atreides wrote:
Mike,

I ventured to the gym today with the cast on my leg.

I am just trying to work with the upper body right now.

Benching was a real bitch without leg drive. I did some DB presses as well.

Is this just going to be a steady eddie approach with the cast - with a very limited exercise selection - or do you have any tips?

Ideas? Suggestions?

What about rowing? with a cast?

I am not a big fan of the lat tower, but I have the impression I’m stuck with it for a while for back work.

What can I do for legs besides a pistol on my good leg?[/quote]

43

Hi Mike,

Shin Splints… Running on an uneven field this spring and no break from practices created a chronic shin splint problem. Soon enough it seem to travel up my leg into my inner thighs and my ankles each practice started to feel swollen and the bottom of my feet were swollen. I also felt the actual points of each cleat in my feet which bruised my heals and balls of my feet.

Any ideas on how to get rid of these shin splints etc for good. I get them any time I run on a hard service and the same thing happens in track. How can I get rid this is issue?

-Get Lifted

44

[quote]Mike Robertson wrote:
Where is the cast exactly? And what was the injury? Let me know and I’ll see what I can do!

Stay strong
MR[/quote]

The cast is on my left leg. It starts 5 inches below the knee. I have full function of the knee. It covers the calf, the ankle and the foot, but exposes the toes.

A bad break right at the ankle. I broke the tibia twice, the fibula once and I dislocated the ankle. On 4/14 I had surgery for the necessary repairs, specifically, I had an open reduction internal fixation of the left ankle.

45

I would check out the Neanderthal No More series; very rarely is an issue solely located in one area. To say the least, I would think that you have some mechanical issues with your body, your running stride, or both. A good physio, chiro or PT can determine if you are properly aligned.

As far as the actual shin splints go, you need to really stretch/massage the peroneals and calves, as well as ART or myofascial release if possible. Strengthen the tibialis anterior using a DARD or dumbbell. Make sure to stretch and ice after training; if things are really far along, you might have to take a little down time to get this sucker healed up. Good luck!

Stay strong
MR

[quote]Get Lifted wrote:
Hi Mike,

Shin Splints… Running on an uneven field this spring and no break from practices created a chronic shin splint problem. Soon enough it seem to travel up my leg into my inner thighs and my ankles each practice started to feel swollen and the bottom of my feet were swollen. I also felt the actual points of each cleat in my feet which bruised my heals and balls of my feet.

Any ideas on how to get rid of these shin splints etc for good. I get them any time I run on a hard service and the same thing happens in track. How can I get rid this is issue?

-Get Lifted[/quote]

46

Not a lot of options here, but I would imagine you can use basically any horizontal pressing movements you normally would (bench, board press, floor press, etc.) You won’t be able to use as much weight without the leg drive, but your pressing muscles will be stronger in the long run. Just think how strong you’ll be when you CAN use leg drive again!

For back I’d do tons of low cable rows, supine rows, supine pulldowns, etc. All should be outlined in my “Wanna Grow? Gotta Row?” article.

For legs, that’s really tough, but you can always perform bridges and other glute activation work. As well, maybe you’ve been slacking on your flexibility work, so you could really focus on loosening up the hips, quads, hammies, etc. You may not be able to do the big stuff for a while, but in the end your body will be functioning better and you’ll be healthier to boot! (Sorry, no pun intended!)

Stay strong
MR

[quote]Atreides wrote:
Mike,

I ventured to the gym today with the cast on my leg.

I am just trying to work with the upper body right now.

Benching was a real bitch without leg drive. I did some DB presses as well.

Is this just going to be a steady eddie approach with the cast - with a very limited exercise selection - or do you have any tips?

Ideas? Suggestions?

What about rowing? with a cast?

I am not a big fan of the lat tower, but I have the impression I’m stuck with it for a while for back work.

What can I do for legs besides a pistol on my good leg?[/quote]

47

I’m out like a fat kid in dodgeball. See you guys tomorrow from 7-9 CST!

Stay strong
MR

48

Ok, had a few computer issues but I’m ready for questions. Fire away!

Stay strong
MR

49

Hi Mike,

I posted this elsewhere, but I was too late, so herer is a cut/paste of it…I hope you can help.

I was doing high volume and low reps workout and GPP work before. Then I messed up my right bicep. I took a week off, got some therapeutic massage and it got better…that is when the strange thing happened.

During that time my left shoulder started to feel strange (a little pain). I was doing no upper body workouts during this time so it was definately unusual.

Anyway, went back to working out the same…and the bicep was fine, but the left shoulder got aggravated BADLY.

I can’t say what’s wrong (language barrier between Doc and I…I"m in China) but the massage seems to be working. He says not to exercise for 2 more weeks…not even lower body nor to even carry a grocery bag. All I can say is that pressing moves hurt, and to sleep on that side is painful and to hang the arm across the body while sleeping on the other side is painful also. LOL…I’m a damn mess.

It would be funny if I didn’t enjoy lifting so much.

My MAIN question for you is easing back into the iron game. What is your opinion on how to best get back into lifting heavy/low reps while minimizing (if not totally ixnaying) the chance of reinjury?

Thanks!

TB

PS…If you have any idea on how in the world a left shoulder injury can happen from no exercise/down time during a right bicep massage, please expound…I am TOTALLY at a loss for words…lol

50

What are some techniques you’d recommend for increasing OHP?

51

Hey Mike-

Can you describe the general protocol that you use for PNF stretching at your facility in terms of how long you hold the passive stretch, contraction, and how many times you repeat a PNF sequence on a muscle group, etc.?

Thanks-
Craig

52

Trail,

It’s possible that you did something to the long head of your biceps. If you look at a pic, they actually insert near the shoulder and can be confused for a problem “in the shoulder.” A softball player I’m working with now had something similar, and ART along with stretching of the biceps/brachialis has really sped up her healing. Ice wouldn’t be a bad idea, either, if there’s still significant swelling/inflammation in the area.

As far as getting back into lifting, the old adage of light weight, high reps is probably your best bet. With injuries like this, I don’t like to have ANY pain whatsoever, so definitely work around it. For legs a safety bar would be your best friend. Take the upper body stuff slow and make sure you get it healed right the first time. Let me know how it works out!

Stay strong
MR

[quote]Trailblazer wrote:
Hi Mike,

I posted this elsewhere, but I was too late, so herer is a cut/paste of it…I hope you can help.

I was doing high volume and low reps workout and GPP work before. Then I messed up my right bicep. I took a week off, got some therapeutic massage and it got better…that is when the strange thing happened.

During that time my left shoulder started to feel strange (a little pain). I was doing no upper body workouts during this time so it was definately unusual.

Anyway, went back to working out the same…and the bicep was fine, but the left shoulder got aggravated BADLY.

I can’t say what’s wrong (language barrier between Doc and I…I"m in China) but the massage seems to be working. He says not to exercise for 2 more weeks…not even lower body nor to even carry a grocery bag. All I can say is that pressing moves hurt, and to sleep on that side is painful and to hang the arm across the body while sleeping on the other side is painful also. LOL…I’m a damn mess.

It would be funny if I didn’t enjoy lifting so much.

My MAIN question for you is easing back into the iron game. What is your opinion on how to best get back into lifting heavy/low reps while minimizing (if not totally ixnaying) the chance of reinjury?

Thanks!

TB

PS…If you have any idea on how in the world a left shoulder injury can happen from no exercise/down time during a right bicep massage, please expound…I am TOTALLY at a loss for words…lol [/quote]

53

As far as training, making sure to alternate accumulation/intensification would be priority one. Another good idea would be to make sure you are doing a ton of vertical pulling to offset any possible muscle imbalances that would want to spring up.

As far as technique, I would make sure to get as tight/rigid as possible; this would include bracing the abdomen and squeezing the butt cheeks. Basic stuff, but it works wonders when properly applied!

Stay strong
MR

[quote]bigpump23 wrote:
What are some techniques you’d recommend for increasing OHP? [/quote]

54

Hey Craig, how are things in Indy?

For PNF I use a standard contract-relax. For hamstrings, I would tell the patient to push at 20% of max for AT LEAST 10 seconds, and then to relax for anywhere from 10-30 seconds. This is the primary protocol I use, but there are a few others if someone has really rigid or fibrotic tissue to deal with. Chaitow’s books are an excellent resource for this stuff, and comes with a DVD to help better explain the topics.

As far as reps, I don’t worry so much about a set rep scheme, but rather the outcome. For instance if someone has 45 degrees ROM at the hammies, I’ll work until I can get them to 65 or 70 degrees that day. Each time I work with them, I’ll try to get them a little farther. As well, I’m always working to promote flexibility balance between the limbs, so I might do more work on one side than the other.

Hope this helps!

Stay strong
MR

[quote]craigrasm wrote:
Hey Mike-

Can you describe the general protocol that you use for PNF stretching at your facility in terms of how long you hold the passive stretch, contraction, and how many times you repeat a PNF sequence on a muscle group, etc.?

Thanks-
Craig
[/quote]

55

Ok people, I’m out of here. See you for Prime Time next Tuesday!

Stay strong
MR

56

Mike, whats your thoughts on guys in the gym who at the top of movements(db shoulder presses or db chest presses) turn the db’s in?

57

TC might have forgotten about me, but I’m on for the next two hours; shoot me some questions and make me feel important!

Stay strong
MR

58

I agree with EC’s answer in his thread; just keep the hammer grip throughout the movement.

Stay strong
MR

[quote]bigpump23 wrote:
Mike, whats your thoughts on guys in the gym who at the top of movements(db shoulder presses or db chest presses) turn the db’s in?[/quote]

59

Twiddling thumbs

60

I have a couple of questions for you mike if you dont mind.

I am currenlty following your nnm series in order to correct some posture problems before going on to a heavy strength routine. I was just wondering what sort of rm or %of one rm should i be using. Would it be smart to keep one or two reps in the hole as CW was mentioned before. Also do you feel its a smart decision to correct this weakness first?

A second question i would like to ask is what kind of training mesocyles might you recommmened to a baseball player both inseason and off season. I know who would need to address certain individual needs the athlete himself would need addressed so i quess i am just looking for some generic info with some ways that i might be able to make the program more user specific

Mostly i would like to know what reps ranges along with volume and intensity you would normal prescribe

also do you have certain predetermined volume amounts that you would recommened to those you train. Case in point would be ian king recommending no more then 12-20 total work sets or waterbury recommending a rep range of 24-50 for hypertrophy

Finally what kind of training parameters would you recommended to an athlete looking to lean up by 5-7% body fat. Does volume need to decrease, should training density be included, should only heavy load parameters be used in order to maintain lean muscle or is a slight reduction in calories and carbs more appropriate then what training program.

Bascically what are you parameters for an athlete looking to cut

Sorry for all the in depth questions but someone with your knowledge is hard to come by so while your around i want to pick your brain as much as possible