Sorry if this is a bit out of the flow of things here, but what is it that is stopping you from starting o-lifting again? I know you have a serious problem with your ribs and shoulder, and a freakishly mobile wrist, but you are doing fronts squats with the bar (what does the DW in “DW front squats” stand for anyway?), and those sumo deadlifts at 70kg and up are putting quite a load on you ribs and shoulder and they seem to be standing up ok to that stress. I’m not trying to recommend or encourage you to start o-lifts again, because all I know about you is what I read in your log, that’s why I’m asking this question. By the way, persevering through all the pain has my respect.
[quote]Carl Darby wrote:
Sorry if this is a bit out of the flow of things here, but what is it that is stopping you from starting o-lifting again? I know you have a serious problem with your ribs and shoulder, and a freakishly mobile wrist, but you are doing fronts squats with the bar (what does the DW in “DW front squats” stand for anyway?), and those sumo deadlifts at 70kg and up are putting quite a load on you ribs and shoulder and they seem to be standing up ok to that stress. I’m not trying to recommend or encourage you to start o-lifts again, because all I know about you is what I read in your log, that’s why I’m asking this question. By the way, persevering through all the pain has my respect.[/quote]
I completely understand your question. Believe me it perplexes me as well. I’m really not so worried about my shoulder, I’ve dealt with it before and can be fixed. It’s my rib/thoracic area that’s the real mystery and problem. Not only can I get very sharp electric pain going through it, but when it is at it’s worse, seizing up, I get hunger pains & heart palpitations. They can’t find a significant pathological reason why it should bother me so much.
I mean I have a little issue here and a little issue there that might contribute to one big issue. It seems that I can’t take any progressive weight if the weight of the bar is sitting superior to my thoracic, instead of inferior like in deadlifts, specifically sumo deadlifts, because I guess it also places the load more on my hips. Which is something my last physical therapist said I needed to work on, was stabalising & strengthening the hips, that it might help with my ribs.
Even some basic rehab exercises I used from other physiotherapists, bothered the ribs. So through trial and error, I was over the moon that I was able to actually progress with good enough weight on the sumos. I’m just baby stepping on the other stuff. I tried to progress with just front squats, I can tolerate those more than back squats, but still after I hit 40kg, it would just seize up. And the other frustration, is that an exercise might not bother me while I’m doing it, but the night of or day after it would.
I don’t quite understand, and would probably have to study physiology a bit more to really get what is going on.
Went out for a hike with friends. So out of shape and they are not. It’s been probably 2 years since I’ve done proper hiking and probably 9 months since I’ve done any walking, always on the bike.
And why are my triceps sore, when did I use them from it? My butts not sore though. Deadlifting should be interesting tomorrow, but I’ve not been able to stop eating carbs all weekend. Ugh and its the 3 pauses of 2’s seconds this week.
Holy frick those 3 paused eccentrics are hard. And hard to find where the best place is for each pause, might have to play around with it on a lighter weight.
YTWL’s (these were hard), goblet squats, sl dl’s…
Sumo dls …
Warm up
8 - 55kg
6 - 60kg
Medium work sets (3 paused eccentrics)
1 x 4 - 65kg (could not lift bar up again for 5th one)
2 x 5 - 65kg (hmm second set easier)
…supersetted 8kgs KB presses (3 paused eccentrics)
—needed 2 minute rest between supersets----
Empty bar 20kg
2 x 10, 6 -A1 Rear lunges
3 x 10 - A2 DW Front squats
Only just remembered that I have to do breaths on the rear lunges, and doesn’t bother my ribs as much. I might go wild next week and add 2.5kg onto the FS & lunges
Played around with the 2 sec pauses on dls, so one just above knee, one just below knee, and one just before releasing. Feel them more in the quads though, than the slow eccentrics???
Prowler pushes…6 or 7 (lost count) rounds of 20kg plates
chest level
lower level
KB swings 3 x 15 (30’s sec rest)
20kg
KB Dl’s (30’s sec rest)
3 x 10 - 36kg
Light KB presses (long TUT)
2 x 10 - 4kgs
TRX rows
2x10
Still at work and I’m tired!!! Presentation tomorrow, so unfortunately won’t get in my 2nd dl for the week, stupid work.
Well that sucked. Thought I felt a bit off, mentally and physically. Couldn’t keep anything tight, everything was floppy.
2x3 YTWLs, goblets, single leg dls
Crapo Sumos
Warm up (or well trying not to cry)…
2 - 55kg (nope didn’t feel right)
4 - 50kg (meh!, couldn’t keep the grip on the bar)
4 - 60kg (not feeling right either)
3 pause eccentrics
4 x 3 - 65kg (better than nothing)
…supersetted 3 x 5 KB presses - 8kg
2x8 empty bar
FS
Lunges
Ugh…its almost TOM so that could be a reason. Win some lose some yadda yadda. Going to go home take a nice bubble bath with some overpriced stuff that I bought with my overpriced Lycria.
Interesting, my leg muscles have all felt firmer & more pumped, especially my glutes, and I’ve never really had ‘glutes’ before, now NOT “looking” firmer, but it’s a start. But the glutes also pretty much get extra blood flowing to them twice a day when I cycle to & from work 5 days a week.
I forget lower back can be quiet sensitive during this time. No KB swings or dls, Oops forgot KB presses.
Prowler pushes…8 rounds of 20kg plates
chest level
lower level
TRX rows
2x20
1x8
Tried 2 minutes of some farmers walks with just 10kg plates, but for some reason bothered ribs. But things could just be tight and tired, so will try again.
That’s better. Was a bit touch and go this morning, didn’t know what the hormones were gonna do. But decided to go to work so that I can go to the gym.
Goblet squats, hip openers, etc
Sumo dls…
Warm up
8 - 50kg
4 - 60kg
2x1 - 70kg (3 paused concentric & 3 eccentric, these felt so light knew the work set was gonna be fine)
Work set (3 paused eccentrics)
3 x 5 - 65kg
…Superset KB press (3 paused eccentrics too) - 8kgs
–rests 1 min 20 secs
3 x 10 empty bar…
Wide FS (adductors feel much better from doing these than just plain dynamic stretches)
Lunges
Good mornings…
3x10 - 30kg (hmmm back wasn’t very comfortable but will work on it)
2x5 YTWL’s
Cycled home, going to eat loads of food, was queasy and spacey this morning. CT suggested on another thread that one could add in a 5th week, where one does 3 paused concentrics & eccentrics, might add those in so that I don’t have to go through doing paused dls during the next 25 - 28 days. Didn’t think about the timing when I started this.
[quote]minimaltechno wrote:
Didn’t think about the timing when I started this.[/quote]
All just implementation issues of the plan.
You’ll learn and adjust.
This slow eccentric/paused stuff seemed interesting when I first read it. I’ll be watching carefully to see how you do with them. Maybe something for down the road when progress slows.
[quote]Carl Darby wrote:
This slow eccentric/paused stuff seemed interesting when I first read it. I’ll be watching carefully to see how you do with them. Maybe something for down the road when progress slows.[/quote]
Well I’ll probably have to do a couple more months of this eccentric, concentric paused stuff to really be able to tell. We are moving soon(ish) so I’m hoping to get maybe 2 more cycles of this to feel the difference.
I do have to say that the eccentric pauses changes the feel for the sumo deadlifts. It wasn’t really one of the recommended exercises, but CT does mention that one can do sumos or RDLs, but not conventional. I can definitely see how this would kill for squats.
And I’m also guessing its not the best method for real technical lifts, where technique would be the main focus. But my main reason for doing this is for tendon/ligament strength, which is what caught my eye when I first read it. He has an older article but it just seemed more complicated.
[quote]minimaltechno wrote:
[quote]Carl Darby wrote:
This slow eccentric/paused stuff seemed interesting when I first read it. I’ll be watching carefully to see how you do with them. Maybe something for down the road when progress slows.[/quote]
Well I’ll probably have to do a couple more months of this eccentric, concentric paused stuff to really be able to tell. We are moving soon(ish) so I’m hoping to get maybe 2 more cycles of this to feel the difference.
I do have to say that the eccentric pauses changes the feel for the sumo deadlifts. It wasn’t really one of the recommended exercises, but CT does mention that one can do sumos or RDLs, but not conventional. I can definitely see how this would kill for squats.
And I’m also guessing its not the best method for real technical lifts, where technique would be the main focus. But my main reason for doing this is for tendon/ligament strength, which is what caught my eye when I first read it. He has an older article but it just seemed more complicated.
[/quote]
I was thinking to keep it in the squat toolbox. I have used pauses on cleans and snatches before, right below the knee. It turns them into a partial deadlift–adjust position if necessary–hang snatch or clean, but it does seem like it would eventually improve the pull. I didn’t do them long enough to see any benefit though, only a few weeks.
2x5 YTWL’s, sdls, KB rows, KB halos
Sumo dls…
Warm up
2x5 - 60kg
2x1 - 72.5kg (3 paused concentric & 3 eccentric)
Work set (3 paused concentrics)
3 x 5 - 65kg
…Superset KB press (3 paused concentrics ) - 8kgs
3 x 10 - 22.5kg
Wide FS
Lunges
So the paused concentrics actually felt like I was working on deadlifts, which makes sense since normally the strength is in picking up the weight. Things felt very light, until my left grip sort of gave up on the last 2 reps of the last set. Probably because I’ve added back more carbs in the last week, not by real choice but something worth considering. Did a slightly different warm up because I was too lazy to change plates that someone left on the bar. Now the concentrics for the press felt weird, no consistency on where to do the 3 pauses.
Ugh fucking prowler…
Prowler pushes…8 rounds of 20kg plates
chest level
lower level
Prowler drags 1 round (not so sure of these, but it was easier than pushing)
KB Swings
3x15 - 24kg
KB Deadlift
3x10 - 32kg
Light KBs presses
2x20 - 4kgs
TRX rows
2x20
Looking strong Minimaltechno. Hope the left hip stops giving up on you. If you look underneath every prowler the number 666 is stamped into the metal. The work of the devil.
[quote]NHLFTR wrote:
Looking strong Minimaltechno. Hope the left hip stops giving up on you. If you look underneath every prowler the number 666 is stamped into the metal. The work of the devil.[/quote]
Ha thanks. It’s actually its my left GRip not Hip, and it didn’t even have the decency to wait until my last set, calluses are griping at me too, f-ing knarly bars, they have different ones in the gym. Anyway wasn’t feeling the best, some weird stomach pains, and a bit of coughing, had to break one set into two, but I struggled through.
2x5 YTWL’s, sdls, KB rows, KB halos
Sumo dls…
Warm up
2x5 - 60kg
2x1 - 72.5kg (3 paused concentric & 3 eccentric)
Work set (3 paused concentrics)
1x5 - 65kg
2x3 - 65kg
…Superset 3x5 - KB press (3 paused concentrics ) - 8kgs
–hmmmm might need more than just 1 minute rest between sets
3 x 10 - 22.5kg
Wide FS
Lunges
NEED CARBS!!!
More work for the devil. I cut down rest times in between rounds too and added 5kg more, but cut down the number of rounds.
rowler pushes…6 rounds of 25kg plates
chest level
lower level
–cut rest to 45 secs
KB Swings
3x15 - 24kg
Light KBs presses
2x20 - 4kgs
Single Leg Deadlifts
1x10 - 16kg (meh not enough muscle focus)
1x10 - 12kg (ok better)
TRX rows
2x20
1x10 (trying to do one arm at a time, can actually focus on rear delt better)
I devoured waaaayyyy too many carbs, we went out, so started out with a sugary cocktail drink, nachos, crostini, but some sensible shrimp, but then 2 more glasses of wine at jazz concert, then on our way home we accidently had a slice of pizza. Oops
2x3 YTWL’s, KB halos
Sumo dls…
Warm up
4 - 60kg
5 - 60kg
2x1 - 72.5kg (3 paused concentric & 3 eccentric)
Work set (3 paused concentrics)
3x5 - 65kg
…Superset 3x5 - KB press (3 paused concentrics ) - 8kgs
–1.20 rest seemed to do the trick
3 x 10 - 22.5kg
Wide FS
Lunges
Good mornings
2x15 - 22kg
Then a very slow cycle home, no energy. I thought the more you did something the easier it became. Down 1/2 inch on the hips & stomach, its the only 2 places I bothered to measure before so not sure about the rest of me, but the hips are usually the last to budge.