[quote]1Geech wrote:
If some time off doesn’t improve things, it sounds like you really need a professional to look at that shoulder first hand, and you may need therapy and/or some rehab exercises.
The source of such a problem needs to be identified. Not knowing exactly what is wrong is going to make it difficult for you to really get back on track.[/quote]
yep, I’ll probably end up going to a doctor if it isn’t better by mid june.
Today:
snatch:
worked on form today, I’m kinda sick and cloudy headed, not ideal for snatching.
Squat:
135x5
225x3
275x1
285x1
290x1PR
295x0
Had extra time since I was late to the weightroom today, and lifted alone
cleans:
worked on widening my grip a little bit, I’ve gotten to the point where holding the weight with a close grip, with the force on my wrists entirely isn’t good.
135x34643634
155x54654654
175x654634
I think I’ll be able to hit prs in the dead and clean this week.
I’ve gotten to the point where By far my happiest day of the week is DEAD/CLEAN day. These are my favorite lifts. The feeling power that comes with pulling heavy weight off the ground is amazing, exploring new weights as you get stronger is the best high ever.
My shoulder feels better, but still tight. My upper body day this week will look like:
Incline db press
DB rows
Chins
facepulls
tricep extentions
Then next week I’ll try benching moderately heavy again. Should I stay lighter? like say sub 200 pounds for a few weeks or what?
Congratulations on another squat PR.
Since you are going to start benching again, it does seem to me advisable to keep it on the lighter side for a while and move back up slowly. Don’t let this become a chronic problem if you can help it.
Today:
Db inclines:
50 5x10
DB rows 8x3
Chins:
mex5
+25x3
+35x3
+45 2x2 pr
close grip bench:
135x5
These hurt, getting a doctor appt soon about it.
[quote]1Geech wrote:
Congratulations on another squat PR.
Since you are going to start benching again, it does seem to me advisable to keep it on the lighter side for a while and move back up slowly. Don’t let this become a chronic problem if you can help it.[/quote]
I have the feeling the I won’t be benching for a long time. However, I hope I can maintain my strength with DB inclines, however I’m thinking I’ll have to bite the bullet and deal with being weaker when I get back.
395 deadlift for sure tomarrow.
405 hopefully
If I could, all I’d do is dead and clean anyways, so I’ll try not to stress not being able to press for a while. If the doc says I can’t do upper body for a while I might do something like:
Monday:
snatch
Backsquat to max
Wednesday:
Deadlift to max
Friday:
Speed squat
Clean
or something like that. I need to be prepared to not be able to do upper body. While it’ll be a setback, It’ll give me time to focus on the bigger lifts. I want a 365 squat and a 455 deadlift before I get in my suit. ButI may have to get in it sooner depending on if I stall on the squat.
I’m overthinking this, so I’m cutting this post off.
good luck with the shoulder B.S.
kinda funny story when mine was bothering me . my left shoulder had been buggin’ me for a couple months ; then one afternoon I was steelhead fishing on the river , and I slipped on a muddy slope . as I fell , I grabbed onto a branch with my left hand . well , I feel this sudden “heat” in my shoulder as I’m gettin’ back to my feet …and I’m thinking “oh fuck,now I did it” . but about 10 minutes later it feels better…actually A LOT better…as in it felt GREAT . and it’s been getting better ever since .
coincidence maybe , as I quit overhead pressing about that same time…but who knows ?
[quote]marlboroman wrote:
good luck with the shoulder B.S.
kinda funny story when mine was bothering me . my left shoulder had been buggin’ me for a couple months ; then one afternoon I was steelhead fishing on the river , and I slipped on a muddy slope . as I fell , I grabbed onto a branch with my left hand . well , I feel this sudden “heat” in my shoulder as I’m gettin’ back to my feet …and I’m thinking “oh fuck,now I did it” . but about 10 minutes later it feels better…actually A LOT better…as in it felt GREAT . and it’s been getting better ever since .
coincidence maybe , as I quit overhead pressing about that same time…but who knows ?[/quote]
Pretty wierd. Don’t talk about fishing, it only makes me want to get out on the water even more. I pulled my right trap a few minutes ago and I’m going to be pissed if it wrecks my DL/Clean session tomarow.
[quote]marlboroman wrote:
good luck with the shoulder B.S.
kinda funny story when mine was bothering me . my left shoulder had been buggin’ me for a couple months ; then one afternoon I was steelhead fishing on the river , and I slipped on a muddy slope . as I fell , I grabbed onto a branch with my left hand . well , I feel this sudden “heat” in my shoulder as I’m gettin’ back to my feet …and I’m thinking “oh fuck,now I did it” . but about 10 minutes later it feels better…actually A LOT better…as in it felt GREAT . and it’s been getting better ever since .
coincidence maybe , as I quit overhead pressing about that same time…but who knows ?[/quote]
Pretty wierd. Don’t talk about fishing, it only makes me want to get out on the water even more. I pulled my right trap a few minutes ago and I’m going to be pissed if it wrecks my DL/Clean session tomarrow.
Today:
deadlift
225x4
315x2
365x1 no belt
395x0 I got it off the ground but missed t a few inches off.
385x0 burnt out
I think I could of gotten 395 up had I used a belt on 365. My back was kinda sore after doing it with no belt.
Clean:
135x254346534
155x343534
165x34634634
175x3464364
my back was too sore to go heavy today, so I worked on form. I did so many singles I don’t remember the exact numbers.
Pissed off.
snatch:
worked a lot on form ended up with 95x3 easy
Squat:
135x5
185x5
225x3
275x1easy
295x0 missed a few inches up
285x0 burnt out.
Adding close stance box squats on mondays and leg press on thursdays. hopefully I’ll be able to bust some prs.
today:
Deadlift:
225x4
315x2
365x1
395x0 I got it up to my quads, and stalled there literally 2 inches away from lockout. At least there’s some improvement. I’ll nail it next week, easy.
clean:
135x5
155x5
165x0 shin splints suck, and idk what to do about them they prevent me from cleaning
leg press:
270x5
360x5
450x5
idr the leg press weights exactly, this sounds right though. I don’t really have the feel for them, but I’ll give them a few weeks before considering dropping them.
Today:
squat:
185x4
225x3
275x2
275x1
285x1
290x1
295x I almost had it.
Beltless close stance box squats:
185x8
225x5
245x3
my back was mega sore so I kept it light on the box squats today
Happier side:
I saw a guy do power snatches today, put a smile on my face. Too many guidos when I lift in the evening. a few quarter squatters and a few squat rack curlers, kinda pissed me off because the guy had a horrible case of ILS at 6’3" and 150 pounds.
I’m going to be doing the coan deadlift cycle in like 3-4weeks. Would it be reasonable to go from 405-455 pound deadlift in the 10 week cycle?
Fuck weightloss
Seriously
I could only get 395 1" off the floor today, and I lost 6 pounds. Time to ramp the calories and make some progress in the weightroom. I’ll start the coan deadlift cycle in 2 weeks, as starting next week I go on vacation, with a current max of 385 and projected max of 435. Is this reasonable? Next week will look like:
Monday:
squat till I puke
box squat till I puke again
Tuesday:
chin/row/triceps till I puke
Will maybe see if floor pressing hurts my shoulder
Thursday:
deadlift/legpress/speed deads/good mornings
zephead, you’re trying to get PR’s without actually trying to build muscle.
Today:
squat:
185x4
225x3
275x2
275x1
285x1
290x1
295x I almost had it.
13 reps… perhaps aim for 25+ reps
or is this log just straight up PR log??
[quote]ZeusNathan wrote:
zephead, you’re trying to get PR’s without actually trying to build muscle.
Today:
squat:
185x4
225x3
275x2
275x1
285x1
290x1
295x I almost had it.
13 reps… perhaps aim for 25+ reps
or is this log just straight up PR log??[/quote]
I’ve been thinking about that too actually, I’m mostly just racing to 3 plates at which point I’ll get into a suit. I’ll do a few sets of 3-5 today and work up to 295.
Youre doing max effort work, right zep? Are you going to be able to recover from 25 reps at 90% or above?
If you are doing true ME work (90% or above) then 25 reps is far too much.
PRILEPIN’S TABLE
Percent…Reps per Set…Optimal…Total Range
70 and below …3-6 …24 …18-30
70-80 …3-6 …18 …12-24
80-89 …2-4 …15 …10-20
90+ …1-2 …7 …4-10
These percentages are the ones that Louie Simmons based the ME and DE work used in WSB on and are focused on intensity ranges intended specifically for the development of strength. 5x5 is a great loading scheme but in the context of the program, I dont think its such a great idea…If you are doing repetition work (which I think 5x5 is) on your big lifts, then what is the need for assistance work?
[quote]Stronghold wrote:
Youre doing max effort work, right zep? Are you going to be able to recover from 25 reps at 90% or above?
If you are doing true ME work (90% or above) then 25 reps is far too much.
PRILEPIN’S TABLE
Percent…Reps per Set…Optimal…Total Range
70 and below …3-6 …24 …18-30
70-80 …3-6 …18 …12-24
80-89 …2-4 …15 …10-20
90+ …1-2 …7 …4-10
These percentages are the ones that Louie Simmons based the ME and DE work used in WSB on and are focused on intensity ranges intended specifically for the development of strength. 5x5 is a great loading scheme but in the context of the program, I dont think its such a great idea…If you are doing repetition work (which I think 5x5 is) on your big lifts, then what is the need for assistance work?[/quote]
also a good point, I compromised by doing ME work on normal squats, and a 3x5 scheme on boxsquats after. I did good mornings for the first time in a while today and my back was pretty arches and my legs bent a little, but that’s how they’re done right?
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
plan for the rest of the week:
tomarow:
db rows
chins
face pulls
curls
Friday:
deadlift 395
saturday: leave for fishing trip, 4-5 days
then I start the coan deadlift cycle, comsuming around 4000-4500 calories a day, 1000 of them coming froma weight gain shake, hopefully bump my weight up to the 190s and deadlift in the mid 400s.