Rode 30 miles on my bike today.
Haven’t been on my bike for a year. My legs were fine, but my traps were screaming bloody murder by the time I finished.
One last comment on plate shape. When I asked at my gym if anyone was aware of other gyms in the area that might have round plates, I was told “no” and that round plates were dangerous because they could roll and hurt someone. I see.
[quote]kpsnap wrote:
, I was told “no” and that round plates were dangerous because they could roll and hurt someone. I see.
[/quote]
WTF???
[quote]kpsnap wrote:
Rode 30 miles on my bike today.
Haven’t been on my bike for a year. My legs were fine, but my traps were screaming bloody murder by the time I finished.
One last comment on plate shape. When I asked at my gym if anyone was aware of other gyms in the area that might have round plates, I was told “no” and that round plates were dangerous because they could roll and hurt someone. I see.
[/quote]
Ah yes, the runaway plates. See it all the time. Very serious issue.
I hate it when the plates chase me around the gym. It’s not so much the big, mean 45’s but those damn sneaky little 2.5s get you when you’re not looking.
Some of your lifts may be scary, eg, Triceps Overhead DB Extension, but you do them and don’t quit. Good determination.
30 miles for the first time out in a year?!? But, of course. Its Snapper.
Forget the legs, I hope your ass is fine today. (well, its fine everyday, but you know what I mean).
Road bicycle, I’m assuming?
[quote]kpsnap wrote:
One last comment on plate shape. When I asked at my gym if anyone was aware of other gyms in the area that might have round plates, I was told “no” and that round plates were dangerous because they could roll and hurt someone. I see.
[/quote]
Not as much as a punch in the throat. Retards.
What’s the origin of Snap? I’ve meant to ask before.
[quote]kimbakimba wrote:
30 miles for the first time out in a year?!? But, of course. Its Snapper.
Forget the legs, I hope your ass is fine today. (well, its fine everyday, but you know what I mean).
Road bicycle, I’m assuming?[/quote]
geeezeee, I hope it was a road bike. right now I can’t imagine 30 miles on a mtn bike first time out in a year.
great depth nice work.
multi sided plates truly do suck ass.
how do you feel about shoulder dislocates with a broom stick-
is your shoulder up to that- they might help or hurt
your abilites.
do you do face pulls- lytp or the like?
I have creaky junk for shoulders working on
scapular stability combined with prehab + mobility
does the trick.
Yep. Road biking on a paved trail. From Coors Brewery in Golden, Colorado, to north Denver and back. Pretty mellow really. And yep. The ass will pay for those 30 miles tomorrow.
Loved the jokes about the dangerous round plates. The sad thing is that I think those bozos at my gym really believe it.
Origin of Snap: Short for “whippersnapper.” Got promoted in the publishing industry a number of times in my early 20s so that I was a managing editor by the time I was 26 and, hence, in charge of people older than I. The nickname was shortened to “Snap” or “Snapper.”
Shoulder dislocates. Couldn’t hurt to try, kmcnyc. The name alone frightens me, though.
And I must admit. I’ve never done a face pull. Don’t know how.
I still have much to learn.
Not to sound like a master-of-the-obvious-retard, and get punched in the throat by Ms. O, but what has helped me tremendously is to always, consciously, retract and downwardly rotate my scapulae as hard as I can before doing any exercise. Militaries, bench, squat, pushups, even…you know… 
Today’s training at the “new” gym. Dive really.
RDL
10/45
Conventional Deadlift (LOVING life with the round plates)
10/85
5/5/115 (a titch more than bodyweight)
Squat
10/45
Box Squat (full pause in the hole)
3/8/80
A) Lat Pulldown
3/8/50
B) Weighted Hypers
3/10/25
A) Leg Extension
3/8/80
B) 45 Degree Pushups
3/10
So I’m gradually gaining confidence in my shoulder and slowly upping my weights. Also lowering the angle of doing pushups until I hit the floor. Feeling good.
I would love to hear how the round plates roll out an hurt people, and what example they would use. I think that would make my day.
snap - you should look into some of Eric Cressey’s work
he has evolved as a shoulder guru- found his stuff sensible and helpful
I need lots of cuff upper trap and rear delt/scap stability work to push anything.
Today’s upper body training involved physical therapy prescribed work mixed in with trying a bunch of stuff to see if I could do it.
warmup 2 minutes on hand bike
A) Flat Bench DB Press
3/10/10
B) Wrist Curls
2/20/25
1/14/25
A) Bicep Concentration Curl
3/10/15
B) Tricep Kickback
3/10/10
A) DB Shrug
3/10/22.5
B) Bentover BB Row
3/10/25 (a little ouchy)
Lying DB Shoulder Punches
3/10/10
Tricep Rope Pushdown
10/30
2/10/35 . . . used to be able to do like 95 lb. on these
Cable External Rotation
No way
Assisted Chinups
No way
The good news is that my DB presses are going up and feeling a wee bit better each time.
My coach and I talked about when I might be able to do a meet. In the back of my mind, I was really hoping for the State meet in December. But that’s not realistic. So I’m looking at next March. I’m also considering cutting a weight class. Down to the 105s. I always weigh in within one pound of 110, so that’s just a 4-6 lb. drop. I’ve been thinking about where that sweet spot may be in terms of my strength-to-weight ratio being the best.
Have any of you experimented with that?
[quote]kpsnap wrote:
I’m also considering cutting a weight class. Down to the 105s. I always weigh in within one pound of 110, so that’s just a 4-6 lb. drop. I’ve been thinking about where that sweet spot may be in terms of my strength-to-weight ratio being the best.
Have any of you experimented with that?[/quote]
Since we share the same height/weight/body type, I thought about what it might be like to lose 4-6 lbs. And I honestly don’t think I could without losing muscle mass. There just isn’t enough fat left to lean down that much. Losing muscle would seem like a lose-lose proposition for powerlifting.
I doubt there is enough fat in your ass/thighs to lose that much weight. And there sure isn’t any extra fluff in your upper body.
I would advise against going to a lower weight class. You already appear to be quite lean. I struggled with this last year hanging onto 56 for as long as I could and ending up way too lean. When I went up to 60 all my lifts increased more than proportiate to the weight I gained. One very experienced lifter said that in a sport where many men hover around 15% bf, my bf being around 13-14% was waaaay to low and negatively impacted recovery. He was right. You, in particular, are recovering from a serious surgery. I wouldn’t risk slowing it down by cutting weight.
Well…I’ve now read through you entire log snap. I’m guessing you had your surgery soon after your injury, so…middle of March? Dang I’ve got my work cut out for me to keep up with your progress. I found it interesting you’ve recently ended your therapy, mine only lasted a few weeks. In fact I went back to them and told them I was pretty disappointed with them after wards, and if I had to do it again I’d drive to the next town for PT.
Your squat vid is great! Nice form.
Hello DZ. I tore my cuff in mid-March and had surgery in mid-May. Almost four months out now. Both my surgeon and PT have been extremely attentive and tolerant of my many questions. I have my fifth (!) post-surgery appointment in two weeks. My surgeon prescribed 12 weeks of PT, which is probably excessive, and asked for regular progress reports from my PT. I have been wildly impressed with my care. I’m sorry your experience hasn’t been as positive, DZ.
Thanks for chiming in on the weight class issue, Kimba and O. Not what I was expecting to hear. I have no intention of cutting weight now since I won’t do a meet until March. Just something I’m thinking about.
Bike riding with the kids today . . .
Snap, another thing I noticed about the wieght is that my shoulders and joints ached a lot more at lower body fat. I was squatting heavy and I’d wake up in the middle of the night with upper body pain from the having had the weight on my back. I still get that from time to time but not nearly as bad as it was before. BF protects our joints as well which is very important when you start getting heavier especially as we age.
a snapper vid!
and eat. no diet. you don’t carry any excess and you want to heal that injury.