Skidmark's Training

Training Over 35 Lifter
61

[quote]skidmark wrote:
Deal.

I actually started last night and I’m already feeling some changes in the shoulder around the collar bone/arm junction. There has always been a tightness there that made it difficult for me to put my arm behind my back. Since I’ve been sitting with my shoulder consciously drawn back, that tightness and the attendant pain is much less.

By drawing the shoulder back to where it ought to be, I’m experiencing some muscle aches in the levator scapula and the lower part of the trap responsible for drawing the shoulder blade in toward the spine as they begin to do their intended jobs, but the tightness and pain in the lat and teres muscles where where they join up with the humerus is lessening, since they are not having to do ALL the stabilization now. I think things will come into alignment pretty quickly if current results are any indication.

Looking forward to doing those scap complexes today. Every time I get up from my desk I do a scap wall slide or 3.[/quote]

I’ve been sitting here all morning doing scap pushups motion while sitting & thinking to add real scap pushups to my non-lifting day exercises. I’m also feeling the ache between and under my scaps.

62

Forearms, abs and shoulder rehab

wrist curls
Flexion 45 3x15
Extension 25 3x15

Wrist Levers
front and back 2x10

Scap pushups,
inverted rows,
overhead shrugs,
dip shrugs and
shrug pullups 2x20

Abs later cuz the scap stuff was surprisingly tiring…

Upper back is tired from doing “Tits UP!” all morning - LOL

63

2008-4-10

Upper

Incline Bench
115x10
165x3
180x3
195x3
210x1
220x1,1,1,1

total: 2860

Reverse Grip BB row
115x10
185x3
205x3
225x3
250x1,1,1,1

total:3995

Push Press (3 sec negative)
115x6
165x5,4,1(5sec)

total:2340

Dang, didn’t get my head under #4, lost it 3/4 of the way up and had to redo it. Then was gassed.

Neutral Med Grip Pullups
BWx10
BWand40x5
BWand75x5,5

total: 4950

Grand Total: 14145
avg intensity: 160.7lbs

Not too hard today. Found I’m keeping right shoulder too low when benching and so not retracting enough. Fixed that and the weight felt relatively easy. Haven’t done maxes for inclines since Dec. I’m back at old level on this now.

Abs got tired on the push press reps. I like these. The negatives are helping the standing press for sure.

64

Hey skid,

Haven’t seen you on the Westside thread for a while and decided to look around to see what you’re up to. And whaddaya know, you’re over here!

Good job with the training and take care of that back. You’re always good for doing some “inventive” stuff that I’ve never seen. I’ll be following this and keep up the good work!

65

Thanks Tony. Nice to hear from ya.

Inventive - is that a synonym for “screwy?”

66

2008-4-11

Abs and grip

Front Planks
BWand40 45s,25sec

Side Bends
125 2x15

1 Hand Hangs
BWand40 25sec,20sec (PR weight)

2-hand Plate Pinches
25’s x 10
35’s x 8
45’s x 5

1 hand Plate Pinch
25’s 2x3 (PR weight and Reps)

2 hand bar hang(2" bar)
2x30sec

Shoulder Rehab
Cuban Press
15 2x15

Excellent session! Never got 25’s with one hand more than once. Ever. The muscle that brings the thumb across the hand is all pumped - feels weird.

Jumped weight by 15 lbs on the 1 hand hangs and wondered if I would be able to hang on at all - Fingers were slipping halfway along. On a rotating bar it would be impossible for me.

Found I could slip my olympic sleeve through the pullup handles on my cage and so tried some hangs from a thicker bar. I really gotta flex my forearms even to stay on and to take the stress off the thumbs, which are weak in comparison to the fingers.

Fun stuff!

67

Damn strong grip man,

so you where just doing picks with the plate pinches? 2 25s with one hand is real strong.

on the bar hangs do you use a overhand or underhand grip?

I tried hanging from my 2" axle in the power rack and it was HARD!

Good work.

68

[quote]Kalle wrote:
Damn strong grip man,

so you where just doing picks with the plate pinches? 2 25s with one hand is real strong.

on the bar hangs do you use a overhand or underhand grip?

I tried hanging from my 2" axle in the power rack and it was HARD!

Good work. [/quote]

What are picks? Is that where you just get it off the ground? If so, then I’m picky. I would like to try a full stand and hold for time though. Next grip session I’ll try it. I’m using old black iron BFCO plates which are not smooth, so I’m probably getting an advantage out of that. Can’t do as much with the Ironmind pinch block which is silk smooth and just about as wide as the 2 plates…

I use overhand grip on the hangs with the thumbs wrapped around, trying to keep bicep involvement out of it though the irradiation would probably help. My biceps have been feeling tweaky lately.

They are danged hard, I agree.

Thanks man. Always good to hear from you.

69

[quote]skidmark wrote:
Kalle wrote:
Damn strong grip man,

so you where just doing picks with the plate pinches? 2 25s with one hand is real strong.

on the bar hangs do you use a overhand or underhand grip?

I tried hanging from my 2" axle in the power rack and it was HARD!

Good work.

What are picks? Is that where you just get it off the ground? If so, then I’m picky. I would like to try a full stand and hold for time though. Next grip session I’ll try it. I’m using old black iron BFCO plates which are not smooth, so I’m probably getting an advantage out of that. Can’t do as much with the Ironmind pinch block which is silk smooth and just about as wide as the 2 plates…

I use overhand grip on the hangs with the thumbs wrapped around, trying to keep bicep involvement out of it though the irradiation would probably help. My biceps have been feeling tweaky lately.

They are danged hard, I agree.

Thanks man. Always good to hear from you.[/quote]

Yeah I meant just picking it off the ground.

what your doing is my same plan of attack to overcome my small girl hands. My grip is good tell the diameter of bar increases so I need to improve my thumb and finger strength.

70

The external rotator and scapular activation work is working. Even in normal movement my shoulder is much less painful and I can raise my right arm in a scap wall slide without wincing.

I’m starting to look forward to the near-max 1 arm press scheduled 4 days from now, which I usually have some trepidation about. If this shoulder stays seated both my bench movements and overhead presses should take some jumps.

I’m also looking forward to developing the strength of the medial head of the right triceps, which has been lagging due to this shoulder. It looks atrophied compared to the left side. The long and lateral heads have been compensating for the lack of shoulder stability, which has led to elbow pain as the angle of attack changed which in turn has encouraged further scapular instability.

Geez, I guess it IS all connected…

71

[quote]skidmark wrote:
The external rotator and scapular activation work is working. Even in normal movement my shoulder is much less painful and I can raise my right arm in a scap wall slide without wincing.

I’m starting to look forward to the near-max 1 arm press scheduled 4 days from now, which I usually have some trepidation about. If this shoulder stays seated both my bench movements and overhead presses should take some jumps.

I’m also looking forward to developing the strength of the medial head of the right triceps, which has been lagging due to this shoulder. It looks atrophied compared to the left side. The long and lateral heads have been compensating for the lack of shoulder stability, which has led to elbow pain as the angle of attack changed which in turn has encouraged further scapular instability.

Geez, I guess it IS all connected…[/quote]

You’re doing wall slides and scap pushups, right? anything else?

It’s good to hear that you are getting a fast improvement. Just means I need to be a little more proactive now…

72

Soldog -

Wall slides, Scap pushups, scap pullups, dip shrugs, overhead shrugs, and scap rows. bodyweight mostly, but I think I’m going to have to start loading 'em up. Did the scap row and pushup 1-armed last night and it felt good-er. Also doing external rotator work like Cuban presses and some internal rotator pulls for the right side.

Close grip bench was less of a problem tonight because of this. If I can be consistent, the problem should just go away. I haven’t been consistent in the past which is why it keeps recurring.

2008-4-12

Lower and Arms
ATG pause squat
115x3
135x3
165x3
195x3
225x3
255x3
295x1,1 +10lb from last time
315x1,1 +30lbs and PR for this lift.

total: 4490

Good Mornings
205x4,6 +20 lbs from last time, missed the groove on #5 of first set

total:2050

1-legged DLs
(r) 195x5,5
(l) 195x5,5

total: 3900

Close grip bench a la Hel320
195 3x5

total: 2925

DB Curls (alternate sets)
65 2x5

total: 1300

Grand total:14665
Avg intensity: 190.5lbs

Squats are still coming up. 315 is the most I’ve done on deep squats and I felt like I could have done another single at higher weight. Wasn’t sure about these, as I twanged something in the lower back with the side bends yesterday. I’m going to drop those and go for suitcase DL’s with static hold at the top for time.

GM’s I went too heavy on and couldn’t get the groove. Gutted out the second set to get ten total. stupid - I lose form on this I may have to get that operation I’ve been congratulating myself on avoiding.

I like the close grips the way Hel320 does them. I modified it a bit in that I lowered to pins, paused/relaxed and then pushed. Coming down above the neepples and stopping about 3-4 inches above chest.

Took my son down to the beach today so he could use his boogie board (70-plus deg today). I forgot that sunshine changes one’s skin color and got quite a nice toasting across the back and shoulders. Did the workout after we got back as soon as I could before the burn set in. I was too late. PeelOut had a great time, though.

73

Congrats on the big squat PR! Rock on!

74

Thanks PN. It ain’t much weight for some here, but it means something to me :slight_smile: I see your squat is moving up pretty good too!

2008-4-13
Forearms and shoulder rehab

Overhead shrugs
135 2x15

Scap Pullups
BW 2x20

1-arm inverted scap Rows
BW 2x15

1-arm scap pushups
BW 2x15

Dip Shrugs
BW 2x20

Forearm curls
Flexion 50 2x15, 1x12
Extension 25 2x15

Abs still tuckered from planks 2 days ago. The one-armed stuff above ends up working the abs as well.

75

Nice looking training Skidmark. Very strong!

76

Thanks DZ. Good Luck on your comp. Sounds like you’re dialing it in pretty good.

77

2008-4-14

Upper

1-arm Overhead DB press
25x10
35x3
45x3
55x3
65x3
75x3
85x3
(r)92.5x0,1,1,1,1 (weight PR)
(l)92.5x1,1,1,1
(r)55x15 (partials from the bottom to retrain the lat)

total:3440

Wide Pronated Grip Pullup
BWx8
+30x5
+50x5
+75x3
+100x1,1,1,1 (weight PR)

total:3055

Called to a meeting, more later.

Dips
BWx5
+25x5
+50x5
+75x5
+110 2x5 (Rep PR and an oops)

total: 2700

1-Arm DB Rows
100x10
137.5x5,5 (rep PR)

total: 4750

Grand Total:13945
Avg intensity: 135.4lbs

Good session! learned some things about my overhead press. Not creating a platform by engaging the lat for the press on the right side. It’s why I keep failing the first few attempts. More external rotator work will definitely help this. Left side - could have done doubles.

Dips - I misjudged the weights. I was only supposed to do 90 lbs for the top sets according to the plan. oops. Glad I didn’t look at my log book before doing it, now…

Feeling beat up by the time I got to 1-arm rows so I only took a 2.5 pound jump. Went well, but I’m glad it’s deload time. Debating whether to do complexes or simple super high rep day (ca. 100).

78

I ate 3000 calories in one meal last night and I feel great this morning! I gotta find a way to do that more often.

I figure I need to gain 10 lbs (190 lbs) to reach my lift targets. or, at least, I believe that doing so would make them easier to reach.

79

2008-4-15
Shoulder Rehab, abs and Grip

Scap Pushups(reverse grip)
bw 2x20

Scap Rows (reverse grip)
BW 2x20

Scaps Pullups(close rev. grip)
bw 2x20

Overhead Shrugs (rev grip BAD IDEA)
135 2x20

External Rotation
Cuban Press
20 2x15

Internal rotators
supine 90-deg pullovers
20 2x15

Abs
Oly Bar Suitcase DL (great for grip too)
135 2x20sec

Weighted Plank
40x1 min

Grip
Rotating D Handle lift
100x3sec
125x3sec
150x3sec
175x3sec
200x2sec(rt),3sec(lft)
175 3x3sec

Pinch Block lift and 3 sec hold
35x3,3,2

35 1x10sec 8 sec

Good Session. I was hoping for more on the D-handle lifts, but at least I’m back to my previous personal best there and a bit more. Was only able to pick that weight, not hold it.

Based on something Soldog showed me I supinated my grip on the scapular activation stuff and it was perfect for nailing the exact weak spot in my shoulder.

The rotator cuff internal rotation was quite strenuous. The right side is really weak on that. It’s great to feel the muscle under shoulder blade begin to work, though. Kinda strange to get a pump UNDER your shoulder blade…

Deload day tomorrow. Decided on high reps rather than complexes. Either will work cardio, but I need the ligament and tendon flush the high reps’ll give me. Gotta remember to get some carbs beforehand so I don’t bonk. I have no stamina.

80

2008-4-17

Deload Day a.k.a endurance day

Bench
135x25,7,8,12

Total: 7150

Bent row
135x25,15,12

Total: 7150

Free Squat
175x15,15,15

Total: 7875

Stiff Legged DL (fast pull)
175x30 (1 per 10sec)
175x10 (2 per 10sec)
175x10 (5 per 10 sec)

Total: 8750

1-arm DB overhead press
40x20,20,10

Total: 4000

Grand Total: 34925
Avg intensity: 116.8 lbs

Had crazy day at work on the 15th ended up staying up all night and on into yesterday. Went to sleep at 6PM and woke up at 9 AM today. Needless to say, training was out for yesterday.

Didn’t do as well as I’d hoped. I was looking for 20’s on squat, but there was no way it was gonna happen. Bench 2nd and third sets I was still gassed from set #1 - should’ve paced myself better.

Started SLDL at a rate of 1 rep/10sec, pulled as fast as possible. Was getting bored after 30 of 'em and started doubles every 10 sec and then finally 5’s. Strange sensation. After about 20 of 'em you get into a zone and don’t notice what you’re doing…

Joints feel great, though.