I’ll give it a look over. I’m treating the 10x3 as a deload, sort of. The weight increase is very minimal; the entire program lasts for four weeks. Of course I could do it longer. My wife is really wanting a slimmer me. She does deserve it. So do I.
[quote]Lift and Eat wrote:
Depends what you mean by ‘sore’? If they feel like they are sore as in fatigued then yes you might be doing too much of the work with your front delt. [/quote]
Its sore when I rotate my shoulder, but feels like a painful cramp when I touch the joint.
It does feel more inside. Not too sore when under pressure. I’m still able to bench, military without any weight decrease. I really noticed it when I was doing my front squat warm-ups. Bar rested directly on the ‘sweet’ spot. I put some Joint-Ritis on it this morning. Supposed to help with inflammation.
No need to read all of War and Peace. The only exercises I do that involve my shoulders are bench, military, dips, barbell rows, and chins.
[quote]It sounds like a deload week would do you good.
[/quote]
You might be on to something.
[quote]TheDudeAbides wrote:
Its sore when I rotate my shoulder, but feels like a painful cramp when I touch the joint.
It does feel more inside. Not too sore when under pressure. I’m still able to bench, military without any weight decrease. I really noticed it when I was doing my front squat warm-ups. Bar rested directly on the ‘sweet’ spot. I put some Joint-Ritis on it this morning. Supposed to help with inflammation.
[/quote]
Hmmm shoulder stuff is tricky and I wouldn’t even attempt to diagnose something over the internet.
I would say to keep an eye on it because you certainly don’t want it to get worse as then it might start to impact on your lifting. Maybe put some ice on it after training as it will help settle any inflammation down and if it continues to to be irritating or seems like its getting worse then get it checked out sooner rather than later.
You could post a question in Eric Cressey’s locker room, I’ve seen him help some people out over there with various shoulder issues.
I’d recommend reading these when you have some time:
http://www.T-Nation.com/readTopic.do?id=1426252
http://www.T-Nation.com/findArticle.do?article=280rotator2
Good luck with the 10x3, I’ve not done the fat loss prog but have used those parameters in other progs and really enjoyed it. I would say to start with slightly less weight than you think you’ll need as it’s important to complete all the sets and easy to add a little next session.
Today’s Workout
hack squat - 1x5x135
1x5x175
1x10x205
military - 1x5x175
1x3x175
1x4x175
barbell row - 3x5x250
chin-ups - 1x12xbw
1x8xbw
bw = 244
The end of 8 weeks of fun!
I did the hack squats instead of front in preparation for next week when I start 10x3. I need to work on the form.
Military went well. I wasn’t sure how my shoulder was going to hold. I felt good. The best in several weeks. Must be that Joint-Ritis!
Chins were tough, but I really focused on going all the way down. I made sure my feet touched the ground, but no upward momentum.
Tomorrow I will post my progress with pictures.
Dude, hows the weather today? Your storm is heading this way but it’s supposed to be rain by the time it reaches here. I hope all is OK.
Stu
We were supposed to get with 6-8 inches yesterday (Friday). Stupid weathermen. Today is 'supposed ’ to be another 4 inches. Whatever.
I’m doing good bud. My shoulders starting to feel better. I need to do some prehab so it doesn’t get worse.
I’m going to be giving an 8 week update later today with pictures.
Then, I will do a practice round in preparation for next weeks 10x3 - 10 minutes of jump roping.
I guess Ohio is getting the worst of it. Ontario is supposed to get dumped on.
I went for a bike ride today for the first time in years. You don’t know what you’ve been neglecting until you do it. Change is good.
Nicely done!!
Do you have any sense of how your body composition changed? Where your weight stayed the same and you increased your strength, I imagine you’ve dropped a little fat.
Stu
front relaxed
front double bi
side relaxed
lat spread
back double bi
legs
Dude, your progress was phenomenal, and your pixs prove it too… congratulations, you’re an inspiration!!
[quote]stuward wrote:
Nicely done!!
Do you have any sense of how your body composition changed? Where your weight stayed the same and you increased your strength, I imagine you’ve dropped a little fat.
Stu[/quote]
This is a tough one for me. Pictures and mirrors are deceiving. I believe I gained mass/muscle/something in my upper chest, arms, shoulders, back, neck, and legs. I suppose a little all over. I am happy, but I’m not because I still have very little definition. Sure when I flex I have muscle separation. Thanks Stu for following along and helping.
[edit] I should also mention that I have more vascularity in my forearms and veins visible in my upper chest.
Almost forgot, I did 10 minutes of jump roping earlier. That was rough. My left calf has a severe cramp (I’m hobbling around) and my right just has a regular cramp. Good stuff.
I think the side pictures do you the most justice. I second ws4sbIII or 5x5.
I’m switching back onto a somewhatish westside basic template routine. My log is in the strength sports forum.
You’ll look great when you’re sub 15% bodyfat. I’m just curious, why not backsquats?
ALSO
with the westside they have rear delt work, which when they are up to par, will prevent you from geting shoulder injuries, etc. It’s something to think about.
50 dips and 21 chinups at almost 250lbs? That is some nice work. If you cut a little fat I bet those muscles would be bulgin out, and think how many more pullups you could do with say 20 less lbs on you. Very impressive improvments. Following threads like this really helps me to keep myself on track, thanks for keepin the log going and keep up the progress.