no pulling today…
Doctor said I might have torn my delt a bit so No upper body work for a while. I get my MRI after I get back from my trip.
My coan deadlift cycle may have just been ruined
do u see a therapist? also try getting massages on it
went to the doctor, x rays showed nothing, getting the mri when I get back from vacation. If I can’t do the coan DL cycle I’l do smolov.
this sounds rough, i had tendinitis in my shoulder, went to therapist, said it was very under stretched (had significant pain to) showed me special streatches and had to ice alot, fixed it too. could be what u have months of bad felxibility and benching will cause that
[quote]zephead4747 wrote:
I just got bck from the weightroom before my last post
Today:
squats:
185x5
225x3
275x2 was going for 3 but failed
275x1
295x1PR
close stance beltless boxsquats:
225x5
245x5
255x3
good mornings:
135x5
155x5
155x5
these are easy, but I don’t know if my form is right, the coan deadlift cycle says arched backed GMS, but I go into troll-mode when I do these, I’m pretty arched.
floor press:
135x5
155x5
165x3
165x2
these hurt my wrist, but I havent done an honest flat press in weeks. My old bench max was in the low 200s, I would of thought I’d be able to floor press at least that much. These didn’t hurt, but my right shoulder was a little weaker by the time I got to the 165 sets.
doctor checks out my shoulder tomarow[/quote]
now this looks like an actual workout. i understand you’re going for ME, but you aren’t trying to maintain bodyweight are you? adding some volume may slap on some muscle on your frame rather than only brute strength. shoulder injuries are always iffy. hope it goes well.
[quote]ZeusNathan wrote:
zephead4747 wrote:
I just got bck from the weightroom before my last post
Today:
squats:
185x5
225x3
275x2 was going for 3 but failed
275x1
295x1PR
close stance beltless boxsquats:
225x5
245x5
255x3
good mornings:
135x5
155x5
155x5
these are easy, but I don’t know if my form is right, the coan deadlift cycle says arched backed GMS, but I go into troll-mode when I do these, I’m pretty arched.
floor press:
135x5
155x5
165x3
165x2
these hurt my wrist, but I havent done an honest flat press in weeks. My old bench max was in the low 200s, I would of thought I’d be able to floor press at least that much. These didn’t hurt, but my right shoulder was a little weaker by the time I got to the 165 sets.
doctor checks out my shoulder tomarow
now this looks like an actual workout. i understand you’re going for ME, but you aren’t trying to maintain bodyweight are you? adding some volume may slap on some muscle on your frame rather than only brute strength. shoulder injuries are always iffy. hope it goes well.[/quote]
Thanks, I’ve been going on the theory that as I get stronger I will hypertrophy as well. I wanted to get up to and maintain 195-200ish until I need to cut for competition.
I’m tryng to make the best out of the situation, I’ve lost and am losing more time due to the bullshit. I’ve come to the realization if I don’t bench or deadlift for a while, I can’t make it to state. But, I can build my squat up with smolov, which may or may not carry over to my deadlift.
[quote]ZeusNathan wrote:
now this looks like an actual workout. i understand you’re going for ME, but you aren’t trying to maintain bodyweight are you? adding some volume may slap on some muscle on your frame rather than only brute strength. shoulder injuries are always iffy. hope it goes well.[/quote]
Yeah, but it would be more beneficial to add extra volume via assistance exercises rather than ditching his ME work for something like 5x5.
Max effort work WILL build muscle though.
I can’t wait until I’m working again, Bulking will be much easier I’ll probably end up eating like:
8:30:
4 eggs, 4 pieces of ww toast
eggs may be substituted with meat equivalent
11:00
1000 calorie shake
2:00
Jerky+vegies
4:00
pwo
5:00
steak and vegies
7:30
600 calorie shake
10:00
milk, milk, and more milk
I need to put on some weight, preferably lots of it. I’m excited that I won’t have to make due with what’s at the house anymore.
brazilian/macedemian nuts
secret weapon
Mother of all plateaus
Deadlift:
225x4
315x2
365x1belt
385x1belt
395x0belt
Good mornings:
135x5
155x5
185x3
I still feel like I’m doing them wrong, hunched over 1/8th squats.
boxsquats
225x5
245x3
erectors are failing me at this point
DB Rows:
95x3x5
Well i’m not surprised that you haven’t made that much progress on the deadlift lately… for me, going for a pr every workout would be counter productive.
but you said that you were going to do the coan deadlift routine thats good.
[quote]alocubano1110 wrote:
well i’m not surprised that you haven’t made that much progress on the deadlift lately… for me, going for a pr every workout would be counter productive.
but you said that you were going to do the coan deadlift routine thats good.[/quote]
yeah. On the deadlift I got like 50 pounds in 5 weeks or 60 in 6 when I switched to conventional, I don’t remember, but once I hit 385 I’ve stalled out.
conventional i plateueded also at about 350 then i pulled my back at 375, rested for two months the week i can back hit 300 again, next week 350 got stuck again for a month, took a week of from deadlifts came back and hit 405 out of nowhere:)
[quote]bignate wrote:
conventional i plateueded also at about 350 then i pulled my back at 375, rested for two months the week i can back hit 300 again, next week 350 got stuck again for a month, took a week of from deadlifts came back and hit 405 out of nowhere:)[/quote]
pretty wierd. I want to press again so badly, it’s pissing me off. I can tell my chest/shoulders are atrophying. I’ve lost the full muscle feel to my chest.
I would suggest snatch grip deads, defecit deads, and DE deads to get over that plateau. Try not doing ME deads for a few weeks and do these then go for 405.
Just an update sort of deal:
Been on vacation for a week, which was good because the weightroom was closed all week for maintenance anyways. I have my job interview on saturday, and my MRI monday morning.
My shoulder is feeling better, but weaker, less flexable, and tight with slight pain when I pull it back like I’m benching. I haven’t benched in quite a few weeks, se hopefully in 1-2 more I’ll be good to go. If not, I don’t have a chance of pressing 275 in competition next year.
Stiff-leg deadlift: 8 rep
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
I can do the SLDL, BOR, ABGM in a circuit, but in my weightroom, my equipment will be gobbled up if I leave the rack/pulldown station, so I’ll just do the pulldowns at the end. As long as there is weight progression, I don’t think it will be a big deal.
Today:
had the MRI, shoulder has a lot of internal
pressure.
Squat:
185x3
225x3
275 5x1
285x0damnit
Boxsquats
just did work with 225+245, haven’t lifted in a week because of vacation/weight room closed. I’ll be gaining again soon.
I have supraspinites tendonitis.
emed:
Strengthening includes isotonic resistance exercises with the supraspinatus, internal rotators, external rotators, prone extension, horizontal abduction, forward flexion to 90°, upright abduction to 90°, shoulder shrugs, rows, push-ups, press-ups, and pull-downs to strengthen the scapular stabilizers.
I think I can do all of this.
so no surgery ?
thats hella good news