Yes, I do seem to be able to deadlift without shoulder pain. A little jarring when I slam the bar down. But nothing bad. Now, of course, my hammie is hurting.
So . . . since I need to lay off upper body and DL, I’ve decided that I will do three weeks of the Smolov squat program. Or try to. It calls for squatting 4x week, which is a big change for me since I’ve only been squatting 1x week and with very low reps.
The first week’s protocol calls for:
Monday: 4 (sets) x 9 (reps) x 70% (of 1 RM)
Wednesday: 5 x 7 x 75%
Friday: 7 x 5 x 80%
Saturday or Sunday: 10 x 3 x 85%
The weight goes up 20 lb. on each day for the second week and an additional 10 lb. for the third week.
When I plug what I believe to be my actual 1 RM into the handy-dandy online calculator, the numbers are not realistic for me. So I fiddle with the 1 RM until the program looks . . . well, I can’t really call it manageable, but potentially do-able with serious pain and some expected failures. What I find is that this program really helps me mentally learn to push beyond what I think I’m physically capable of.
I don’t know Snap, I definitely admire you optimism and dedication, but that Smolov deal sounds intense. Are you sure you really want to do something that aggressive? (well it sounds it to me, but I’m a noob)
I guess I’d advise to just be careful about overcompensating with your other body parts during the lift - maybe similar to how you felt the hammie with the deadlift. People do train around injuries and you’re a seasoned pro, so I’m sure you can figure something out
I’m a relative noob too, Maschy. Not a seasoned pro! I’m also really late to the party . . . I just discovered SAMA last night. Wow. You guys look super awesome!
I started Smolov today. Very light. I couldn’t resist adding in some accessory work since the working squat sets were so light. I’m a bad tinkerer with programs.
Squat
10/45
10/70
4/9/88
Have I mentioned how much I hate high reps? Anything over five just annoys the hell out of me.
Good Mornings (My shoulder does not like these.)
10/55
8/70
3/5/85
A) Standing Calf Raise
3/8/255
B) Decline Situps
3/25
My shoulder just doesn’t want to cooperate. Even holding the bar to squat is a bit scary. It’s just really fucked up. Won’t track right. Catches constantly. I’m feeling pretty pissy about it right now. But I’m done whining. I promise.
Whine all you want, you’re allowed! Injuries are incredibly frustrating.
I hope smolov works out for you, and you’re able to get through it without aggravating your shoulder any further. Just remember, there’s no shame in letting hardcore training take a backseat when you’re rehabbing an injury (although I fully understand not wanting to).
` nah SAMA is more like machu pichu in the 17th century still hidden in the jungle waiting for some explorer to beat through a lot of crap to find the hidden treasures.
[quote]nlmain wrote:
` nah SAMA is more like machu pichu in the 17th century still hidden in the jungle waiting for some explorer to beat through a lot of crap to find the hidden treasures.[/quote]
Kind of hard to get in the ham machine with my bum shoulder.
Speaking of which. Went to see Mr. ART to start therapy today. After a short consultation, he advised me to go back to the orthopedist instead. Sad. I’ve scheduled an arthrographic MRI for later this week. I guess it’s best to know exactly what I’m dealing with and figure out the quickest way to fix it. Feeling very low.
[quote]kpsnap wrote:
Speaking of which. Went to see Mr. ART to start therapy today. After a short consultation, he advised me to go back to the orthopedist instead. Sad. I’ve scheduled an arthrogram/MRI for later this week. I guess it’s best to know exactly what I’m dealing with and figure out the quickest way to fix it. Feeling very low.
[/quote]
That sort of news would make me feel low too. Huge. Bummer.
But there is just no use hiding your head in the sand. Clearly you are injured. At this point, finding out EXACTLY what is wrong and generating a list of options to fix it is the first priority. Lifting heavy shit is far, far, below that in priority.
[quote]kpsnap wrote:
Speaking of which. Went to see Mr. ART to start therapy today. After a short consultation, he advised me to go back to the orthopedist instead. Sad. I’ve scheduled an arthrogram/MRI for later this week. I guess it’s best to know exactly what I’m dealing with and figure out the quickest way to fix it. Feeling very low.
[/quote]
That sort of news would make me feel low too. Huge. Bummer.
But there is just no use hiding your head in the sand. Clearly you are injured. At this point, finding out EXACTLY what is wrong and generating a list of options to fix it is the first priority. Lifting heavy shit is far, far, below that in priority.[/quote]
Exactly! Try not to feel so low, this means you’re one step closer to figuring out exactly what the problem is, and how best to fix it.
A little late to the party, but just thought I’d give you my experiences with Smolov. I did it for about 6 weeks… first 3 weeks were difficult, but manageable. End of week 3 my hips started hurting like a mofo and didn’t stop, so I took a few days off. I went into the next 3 weeks wearing loose suit bottoms just to give my hips some support.
I was told (after the fact of course) that to ease into it I should push the 4x weekly squatting back to 3x and just take an extra week with the program. Ie do Day 4 at the beginning of week 2. Just make sure you listen to your hips. I’ve found us women get to deal with fun hip pain more than our male PL counterparts.
Lady, nothing is worse than injuries, especially ones at the joints (I am crying for your shoulder and my knees). I am interested to hear what the doctor says and what they suggest for after care. Good thoughts for you
