huge shrugs and huge DB shoulder pressing
nice work!
it must be the swedish fish, I like the sourpatch kid type things.
what kind of wraps did you get?
kmc
Just saying HI!
Lookin fierce!
[quote]SteelyD wrote:
Swedish massage, Swedish fish…
Shoulders
DB Shoulder Press (High Incline):
25x12
55x10
70x5
90x9 (I think this is a PR)
95x5 (PR, only because I know I’ve never SP’d 95’s before)
DB Lat Raise:
25x10
35x10
40x10
45x6
Rear Delt (Rev. Pec Deck)
10, 10, 8 (I think 80, 85, 90, respectively)
Rev. Cable X-over:
40x10
45x10
50x8
Power Shrug (BB)
225x8
315x20 (belt/straps on)
405x8, x8
455x10
[/quote]
What’s a power shrug? For some reason I’m thinking it’s an awful lot like what I get from my daughter when I asked if she made her bed.
[quote]ouroboro_s wrote:
What’s a power shrug? For some reason I’m thinking it’s an awful lot like what I get from my daughter when I asked if she made her bed.[/quote]
Just a BB shrug with a little “oomph”. You drive a little with the legs to get the weight up. Allows you to use a bit more weight.
Think like what a push press is to a military press.
Did my first P/T session for my shoulder today and was pleasantly surprised. The guy was pretty good with his analysis and explanations. It boils down to my shoulder is imbalanced and I’m getting impingement, and therefore instability.
He was able to demonstrate by ‘fixing’ my shoulder blade with his hand that I could go through full ROM’s without pain. When he let go, then back to usual. He strategically placed some strips of this ‘kinesio-tape’ on my shoulder, which makes the muscles resist in certain vectors, and amazingly again I could do almost full ROM with no pain.
Sooo, he said I have some ‘re-training’ to do in that I have to be focused on scap retraction and activation on certain movement.
It was very humbling to see that I couldn’t pull a little stretchy band down without my shoulder rotating incorrectly, so I have some movements for that, plus a bunch of horizontal adduction movements and scapular pro/re-traction.
Bad news: No pressing. Normally, I’d balk at this, but I know I need to work this out or 1)I’ll never get a significant bench, 2) I’ll end up tearing something. I’ll go a week, maybe two.
The good side to this is that I can probably double up on back/bi’s and maybe get something out of that.
Massage Tuesday 
Sounds like you have a decent PT…
the ‘kinesio-tape’ is actually a really cool product- I went to a running clinic years ago and they played with it pretty cool stuff.
Two weeks isnt so bad, and takig a break is a good way to encourage the treatment to “sit”
kmc
[quote]SteelyD wrote:
Did my first P/T session for my shoulder today and was pleasantly surprised. The guy was pretty good with his analysis and explanations. It boils down to my shoulder is imbalanced and I’m getting impingement, and therefore instability.
He was able to demonstrate by ‘fixing’ my shoulder blade with his hand that I could go through full ROM’s without pain. When he let go, then back to usual. He strategically placed some strips of this ‘kinesio-tape’ on my shoulder, which makes the muscles resist in certain vectors, and amazingly again I could do almost full ROM with no pain.
Sooo, he said I have some ‘re-training’ to do in that I have to be focused on scap retraction and activation on certain movement.
It was very humbling to see that I couldn’t pull a little stretchy band down without my shoulder rotating incorrectly, so I have some movements for that, plus a bunch of horizontal adduction movements and scapular pro/re-traction.
Bad news: No pressing. Normally, I’d balk at this, but I know I need to work this out or 1)I’ll never get a significant bench, 2) I’ll end up tearing something. I’ll go a week, maybe two.
The good side to this is that I can probably double up on back/bi’s and maybe get something out of that.
Massage Tuesday ;)[/quote]
Isn’t it amazing the difference it can make to have a bit of pressure in one area? This is demonstrated to me repeatedly by my chiro. I still remember him tying a belt around my hips to tighten the joint and the difference it made in the strength in my legs. It wasn’t super tight, just snug. It completely affect how my glutes fired.
At least you know what the issue is and can work it out fairly quickly. Just be careful you don’t tear your labia when you start benching again 
[quote]ouroboro_s wrote:
Just be careful you don’t tear your labia when you start benching again :)[/quote]
OK, I give up.
I typed and deleted 5 clever responses to this, but I’ll just leave it alone…
[quote]SteelyD wrote:
ouroboro_s wrote:
Just be careful you don’t tear your labia when you start benching again
OK, I give up.
I typed and deleted 5 clever responses to this, but I’ll just leave it alone…
[/quote]
She has that effect, doesn’t she?
[quote]DaCharmingAlbino wrote:
SteelyD wrote:
ouroboro_s wrote:
Just be careful you don’t tear your labia when you start benching again
OK, I give up.
I typed and deleted 5 clever responses to this, but I’ll just leave it alone…
She has that effect, doesn’t she?
[/quote]
Am I the only one who read about the guy that tore his labia benching in the ‘Off topic forum’. No actual labia’s were torn or even touched in the crafting of this post.
[quote]ouroboro_s wrote:
I still remember him tying a belt around my hips the difference it made in the strength in my
labia It completely affect how my glutes fired.
:)[/quote]
I dont know how you could have missed this…opportunity
kmc
[quote]kmcnyc wrote:
ouroboro_s wrote:
I still remember him tying a belt around my hips the difference it made in the strength in my
labia It completely affect how my glutes fired.
I dont know how you could have missed this…opportunity
kmc[/quote]
You made me gob on my key board. You bastard.
I heart you
kmc
Back/Biceptuals
Chest Suppt. T-Bar:
1p x 10
2p x 10
3p x 10
4p x 8 (straps)
3p + 25 x 5
3p + 10 x 5
BB P. Curl:
50 x 10
70 x 10
80 x 10
85 x 10 (this was a grinder. Move up)
Chest Supp. BB Row:
135 x 15
185 x 5 (grip)
235 x 5 (strap) – these sets were awkward.
Alt. DB Curl
50 x 10
55 x 6
50 x 8
Lat. P/D:
150 x 12
200 x 10
210 x 8
Standing Alt. Hammer Curl:
40x10
45x8
50x7
I measured my arms the other day. They SHRANK. I don’t wanna talk about it.
[quote]SteelyD wrote:
Did my first P/T session for my shoulder today and was pleasantly surprised. The guy was pretty good with his analysis and explanations. It boils down to my shoulder is imbalanced and I’m getting impingement, and therefore instability.
He was able to demonstrate by ‘fixing’ my shoulder blade with his hand that I could go through full ROM’s without pain. When he let go, then back to usual. He strategically placed some strips of this ‘kinesio-tape’ on my shoulder, which makes the muscles resist in certain vectors, and amazingly again I could do almost full ROM with no pain.
Sooo, he said I have some ‘re-training’ to do in that I have to be focused on scap retraction and activation on certain movement.
It was very humbling to see that I couldn’t pull a little stretchy band down without my shoulder rotating incorrectly, so I have some movements for that, plus a bunch of horizontal adduction movements and scapular pro/re-traction.
Bad news: No pressing. Normally, I’d balk at this, but I know I need to work this out or 1)I’ll never get a significant bench, 2) I’ll end up tearing something. I’ll go a week, maybe two.
The good side to this is that I can probably double up on back/bi’s and maybe get something out of that.
Massage Tuesday ;)[/quote]
Going through some of this to correct my bench. Having to relearn/retrain myself to move both sides of the body correctly and at the same time. Weights are down for now but I’m sure will pay off in the long run. Things that have been helping me. Not even sure what they’re called, push up postion, arms stay stiff, do push ups using only shoulder blades. Facepulls, and barbell shrugs behind the back. Good luck with you’re retraining.
[quote]SteelyD wrote:
I measured my arms the other day. They SHRANK. I don’t wanna talk about it.[/quote]
Feel free to send me full front and back double bi shots and I will let you know what I think. Make sure they’re full body shots and you’re nekkid.
[quote]hel320 wrote:
Things that have been helping me. Not even sure what they’re called, push up postion, arms stay stiff, do push ups using only shoulder blades. Facepulls, and barbell shrugs behind the back. Good luck with you’re retraining.[/quote]
“Scap Pushups”-- yep, they’re on the list of “To Do”. Also standing face to a wall, arms up, pinky side of hands on the wall scaps retracts. Another killer is laying face down on a bed or floor, arms out, thumbs up to ceiling, retract scaps and reach for ceiling.
The killer was the bands. Retract scaps then pull bands toward you and down keeping arms straight. I couldn’t feel that my shoulder was rotating up (he kept saying it), but as soon as he put the mirror in front of me it was obvious. The real kicker was that the resistance from the bands was like 2# or something. He said a lot of what we’re doing in “retraining” is like breaking a bad habit.
[quote]SteelyD wrote:
hel320 wrote:
Things that have been helping me. Not even sure what they’re called, push up postion, arms stay stiff, do push ups using only shoulder blades. Facepulls, and barbell shrugs behind the back. Good luck with you’re retraining.
“Scap Pushups”-- yep, they’re on the list of “To Do”. Also standing face to a wall, arms up, pinky side of hands on the wall scaps retracts. Another killer is laying face down on a bed or floor, arms out, thumbs up to ceiling, retract scaps and reach for ceiling.
The killer was the bands. Retract scaps then pull bands toward you and down keeping arms straight. I couldn’t feel that my shoulder was rotating up (he kept saying it), but as soon as he put the mirror in front of me it was obvious. The real kicker was that the resistance from the bands was like 2# or something. He said a lot of what we’re doing in “retraining” is like breaking a bad habit.
[/quote]
That sounds like some of the mobility stuff we’ve been doing in maximum strength. For sure we do scapular pushups. Tonight I did behind the neck band stretches. None of it is heavy. It’s just light, getting blood flowing to the joint.
I have a light band exercise to do to wake up the lats on my right side. It’s like you said, it’s getting the muscle to retrain itself.
Hodgepodge
Well, since I can’t press for awhile and squats are tomorrow, I did a ‘triceps/abs’ kinda thing.
A1: Triceps Cable P/D (straight bar): 100x12, 130x12, 150x10, 180x10, 197.5(max)x8
A2: Cable Rope Ab Crunch: 120x15, 150x12, 170x12, 180x10, 197.5(max)x10
B1: Decline Tate Press: 40x10, 45x10, 50x5
B2: BW Squat: 20, 20, 20
C1: Tricep Cable Rope PD: 100x12, 130x10, 160x8
C2: Hang Leg Lift + (Scap Pullup): 6(8), 6(8), 6(8) (can’t get my legs to head DAMMIT!)
D1: Flat Tate Press: 40x10, 45x10, 50x8
D2: Bench Crunch: 15, 15, 12
E: Seated DB Curl (just for the hell of it): 25x15, 25x15, 35x10
FatGripz DB FarmerWalk: 60, 65 (each once around track)
Band Scap pull thingies from P-T, other ‘P-T’ stuff.
Note to body: Fuck you arms!