I am woman hear me roa... Er... What? [Forum Archive]

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I am woman hear me roa... Er... What?

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Posted by: CowPimp

I'm not entirely sure how frequently I am going to update this journal, but I figured I would make one so I can at least chart my progress at some kind of regular interval. I will try to update a few times per week, but I am not making any promises.

I kind of trailed off on my last journal, which was my jaunt into HST. I just couldn't get into HST. I don't like how you have to preceed your final workout of every 2 weeks with 4-5 pussy workouts where you stop short of failure on every single set. Hogwash.

My new routine is based on a book I just read not too long ago called Dinosaur Training by Brooks Kubik. In fact, I made a couple of posts about it in the training section: One was a mini review of the book; the other was a layout of my routine.

I'm going to be trying his split of 2 days (Tuesday, Friday or Monday, Thursday) one week and 3 days (Monday, Wednesday, Friday) the following week.

As you all will see, I am at least marginally stronger than the last time I started a journal. This is mostly thanks to Max-OT, but I was ready to try this new routine after reading the book. The book was very inspiring.

On another note, I decided to max out on deadlifts last week just for the Hell of it. I finally pulled 405.

Posted by: CowPimp

Squats
95 x 5
135 x 5
185 x 5
265 x 3

Military Press
45 x 5
65 x 5
95 x 5
145 x 6

Bent Rows
95 x 5
135 x 5
185 x 5
215 x 6

Farmer's Walk
80s x 3/4 + 1/4 Round Trips

Full Decline Situps
20 x 15
20 x 9

For some reason my squats lost a couple reps (Although this happened the previous week while still doing Max-OT, so they remained the same as that number). They held fast at 3 repetitions, although it took like 8 seconds to get the positive portion to lockout. I did attempt a 4th, but basically got stuck in the hole pushing with all my might until the bar pushed me back to the rack. Nonetheless, this is still the highest my olympic squats have ever been.

Everything else improved. My military presses went up a reptition, and I will be increasing weight. The same with my bent rows. I will finally be using 2 plates with bent rows. I was using 2 plates with Yates rows at one point when I did Westside, but I think 195 was the highest I ever went on standard pronated rows. I also added weight on my full decline situps. I like these better than the 5 degree decline situps I was doing because I don't have to muscle 75 pounds into place to make it a good workout, although I will be forced to eventually I hope.

Farmer's walks are damned hard. I was dissapointed with what I did, but that leaves lots of room for improvement. I love improvement. I made 3/4 of a round trip in my gym (Probably 20-30 seconds). Then I almost dropped the DB in my right hand on my foot. I set them down, took about 5 deep breaths, then carried the DBs back to the rack.

All in all I enjoyed this workout. All the warmup sets made me feel like I was doing some work. However, this type of workout suits my mental abilities well. I'm much more focused by the time I hit that final working set. Very enjoyable first day training like a dinosaur!

Posted by: Rocco32

Great w/o Cow, I look forward to seeing how you do on this program

Posted by: soxmuscle

Welcome back, CP.

Workout looks good, how have you been? You didn't like HST? I am doing an HST-like routine this summer, hopefully I'll like it.

Posted by: fUnc17

Lookin good man, congrats on the 405 pull. I too love improvement, good luck!!

Posted by: P-funk

Fuck Yeah Man!! Dinasour training is some of my favorite shit! I am defenitly going to check in on this journal!

Posted by: CowPimp

Rocco32
I appreciate it. I have high expectations for this routine.

soxmuscle
I suppose life has been good. We moved to a new place where I might start being able to save money and maybe a semester or two down the road get back into school full time and work part time. Thanks for asking.

Anyway, HST was a nice change of pace at first. However, I'm a very strength-oriented guy. HST just didn't do anything special for strength. The workouts are very good at conditioning you, especially with 60 second rest intervals. Even so, I don't like only going balls to the wall 20% of the time. HIT is much more my style.

fUnc17
Thanks func. Who doesn't love improvement? That's what the iron game is all about.

P-funk
I'm glad to hear that, as I'd love to have your input along the way.

Deadlifts
135 x 3
225 x 3
315 x 3
385 x 2

Bench Press
95 x 5
135 x 5
185 x 5
225 x 4 + 0

Turkish Getups
30 x 11

Side Bends
60 x 20
60 x 20

Curls
115 x 3

I enjoyed this workout, although I'm a tad dissapointed with this bench press. I'm sure it will go up, but that's what it stuck at the last 2 Max-OT workouts. However, I did just overcome a plateau at 215 x 4 which had been in place forever, so I should be patient. Also, I disliked the fact that I tried for a RP repetition and failed. My arms were fried, totally. My bench press is weird in that I can apply my strength to a 1RM far more effectively relative to reps. At 215 x 4 I hit 265 for a single.

The deadlifts went well, and I almost got a 3rd rep. I got stopped like half way up. I tried damned hard though; I was sitting half way up for a good 10 seconds before my back was beginning to round and I decided to let up. I have never been stuck half way on a deadlift, always stuck at the very bottom. I think that's a good sign, as my lower back has probably gotten stronger. 3 reps will come next workout I think.

Turkish getups are a bitch. Wow. My shoulders got really tired supporting the weight, and it's taxing on the entire upper body. The lower body gets worked slightly, but the upper body is ripped a new one. Everyone in my gym was looking at me like I was insane, so I think that means I'm on the right track.

Never did side bends before. I'll use more weight next time.

Although I hit 115 x 3 last time I worked out, I cheated up my last rep with a lot of leaning. This time it was clean, but definitely slow. I went for a 4th and got stopped at the bottom. Nonetheless, I pushed until my muscles started giving out.

Posted by: shiznit2169

Quote:

Everyone in my gym was looking at me like I was insane, so I think that means I'm on the right track.

At least you had the guts to do that. I probably wouldnt have. Can you explain how turkish getups are done? Any pics/videos of it?

Posted by: P-funk

Quote:

My bench press is weird in that I can apply my strength to a 1RM far more effectively relative to reps. At 215 x 4 I hit 265 for a single.

some people are just strong in certain rep ranges. I am the same way with my squats and deadlifts. I am good for a rep or two but after that I pretty much eat it.

Posted by: M.J.H.

Nice workout bro! 385 for a double in deadlift is great. Keep it up man.

Posted by: Rocco32

Quote:

Originally Posted by P-funk

some people are just strong in certain rep ranges. I am the same way with my squats and deadlifts. I am good for a rep or two but after that I pretty much eat it.

Same here. Another great w/o Cow. Guess I need to order a copy of dinosaur training

Posted by: fUnc17

hmmm turkish getups and side bends, sounds like my kettlebell program. I absolutely LOVE those two exercises, side bends rape your lats like no other!! Not to mention the cardio workout you get from the getups, they are fun.

w/o looks good

Posted by: CowPimp

shiznit2169
Turkish getups are simple. You lay flat on your back on the floor. You hold a weight out with your elbow locked. Now get up without letting the weight touch the floor and maintaining a locked elbow. I usually put my other arm on the ground to brace me then switch arms while I'm standing before I lay back down. Google will provide you with pics/videos.

P-funk
It sucks that certain lifts are that way, but I guess we have to take the good with the bad. Glad to hear I'm not the only one.

MonStar
Thank you for the kind words sir.

Rocco32
Thanks Rocco. I highly recommend you do. If you take nothing else from it, it will provide you with a lot of motivation.

fUnc17
I actually enjoyed side bends myself, although I have always been reluctant to try them for no good reason. Getups are likely to become one of my favorites. I really enjoyed the overall worked feeling that is similar to that of cleans.

Bottom Squats
95 x 5
135 x 5
185 x 5
245 x 1

Standing DB Military Press
10 x 5
20 x 5
40 x 5
60 x 7

Pullups
-80 x 5
-40 x 5
0 x 5
40 x 6

Farmer's Walk
80 x 1

Captain's Chair
15 x 17

Hanging Leg Raise
0 x 7

I didn't know what to expect with the bottom squats. Been a while since I've done these, and I've never done them olympic style. I got one solid rep, then paused for a few seconds on the rack at the bottom and went for a second. I failed a few inches off the rack but kept pushing. I slowly went back onto the rack but continued to push with all my might for another 5-10 seconds after contacting the rack.

DB overhead presses went well. I went up significantly from the last time I tried them a couple weeks ago. I went for another, but basically was stuck at the bottom, although I kept pushing for 5-10 seconds in the bottom position.

Chinups were great. I have never been able to chinup with this much weight. It's getting hard to keep the weight between my feet. I need a weight belt. I went really hard on these. I got about half way up on my 7th and did about a 10-15 second long negative pulling as hard as I could until the weight finally dragged me down.

I got a little bit further with my farmer's walk this time. Hopefully next time I can add another 1/4 of a trip. I think I'll stick with this weight until I make somewhere in the neighborhood of 2-4 round trips along the route I take.

Although I wanted to grab a bench and lay down by this time, I finished with some ab work. Went up on my captain's chair and got stuck about half way on my final repetition which led to a 5-10 second negative at the end. Hanging leg raises were so damned hard at this point. It took a lot of concentration just to make sure I maintained my grip. I could definitely do more of these if I started fresh, but my core was fried. Next time I'll do 2 sets of these instead.

Posted by: P-funk

good workout pimp.

Bottom squats acre the shit out of me. You have to be really tight to get that bar up otherwise all hell breaks loose on your spine.

Posted by: P-funk

good workout pimp.

Bottom squats acre the shit out of me. You have to be really tight to get that bar up otherwise all hell breaks loose on your spine.

Anyway. I know you are short on change but I have some links to making home made strong man implements, farmers walks, thick bars etc....so maybe you can take some of these ideas for your home gym and add them in when you get the chance. Somebody emailed them to me so you can check them out.

[QUOTE] http://bigtonyscrivens.homestead.com...homefarmer.jpg
> These arn't mine but i have built a pair just like
> it. They work very well. the timbers are treated 6x6
> like they sell at homedepot. Handle size need to be 1
> inch or 1.25 inch.
>
>
> http://bigtonyscrivens.homestead.com/files/Drag.jpg I
> haven't used this before but i thinkit would work very
> well.
>
> http://www.shellbent.com/articles/sanke.html Kegs
> are used alot in strongman. They are cheap and easy to
> use. Try a local bar or liquor store, they will
> probebly give them to u or sell them up to 30 dollers
>
> http://www.tc.umn.edu/~keen0018/makeastone.htm
> This is a hard technique to use but if you do it right
> it works very well. I myself have made 2 stones this
> way. much cheaper than the alternative.
>
> http://jva.ontariostrongman.ca/TITEFW.htm Another
> good way to build farmers walks
>
>
> http://jva.ontariostrongman.ca/THICK.htm A good
> way to make a thick bar.[URL=
[/QUOTE]

Posted by: WATTS

looking strong pimp, keep up the good work.. hell man 6 full pullups with 40lbs over bodyweight is great man. keep the weights progressing

Posted by: ihateschoolmt

Quote:

Originally Posted by CowPimp

I didn't know what to expect with the bottom squats. Been a while since I've done these, and I've never done them olympic style. I got one solid rep, then paused for a few seconds on the rack at the bottom and went for a second. I failed a few inches off the rack but kept pushing. I slowly went back onto the rack but continued to push with all my might for another 5-10 seconds after contacting the rack.

The frist few times I did those it was hard as hell, then I got kind of used to it and went up a lot in weight. I bet you make a lot of progress in these the next few weeks. I'm glad someone started a dinosaur training journal, I was wondering how good it works.

Posted by: soxmuscle

Your workouts are awesome. They look like a ton of fun. What is this dinasaur training you speak of? any links? First you introduce me to westside, now this... whats next.. haha

Posted by: P-funk

Quote:

Originally Posted by soxmuscle

Your workouts are awesome. They look like a ton of fun. What is this dinasaur training you speak of? any links? First you introduce me to westside, now this... whats next.. haha

Dinosaur training is a book by Brooks Kubik. Do a search for the book. I believe you can get it at ironmind.com. Brooks also has his own web page...

Brooks Kubik

Posted by: BulkMeUp

"I am a Woman."? .. oh ok.. so in real life you are actually a black woman called 'Chaka Khan' ?

Good luck with the new routine, Cow. I'll be following along.

Posted by: Rocco32

Another great w/o Cow, keep it up

Posted by: P-funk

Pimp, don't know if you mentioned it and I just missed it, but are you training onece ever two days like Kubik reccomneds or doing something else?

Posted by: M.J.H.

Quote:

Bottom Squats
95 x 5
135 x 5
185 x 5
245 x 1

Are these starting from the bottom position?

Posted by: P-funk

Quote:

Originally Posted by MonStar

Are these starting from the bottom position?

yea, off the pins.

Posted by: Triple Threat

How would squats off the pins differ from pausing in the hole?

Posted by: P-funk

Quote:

Originally Posted by CaptainDeadlift

How would squats off the pins differ from pausing in the hole?

even when pausing in the hole you have had to of performed an eccentric contraction which is going to generate some energy. Going straight from the bootm up is harder as you really have to work to over come the bars static inertia. Also, there is a big core element involved. If you pause in the hole you are performing the eccentric to get there and that is giving you time to get set and get tight. Starting from the bottom you don't have that option. When you get under the bar you need to tighten up and it is go time. That is it. If you are not tight that bar is not moving. It is just like doing anything else from the pins, like bottom position bench presses (or what the west side guys would call suspend bench press I guess.).

Posted by: Triple Threat

Thanks, P-funk.

Posted by: soxmuscle

Thanks P-funk, exactly what I was looking for.

Posted by: CowPimp

P-funk
They don't scare me. If you even think about pushing up without a tight core you realize the error in your ways before the bar even gets off the pins. You fold like a shitty lawn chair.

Thanks for those links by the way. I am especially interested in the farmer's walk implements for when I outpace the dumbbells. I'm also planning on going with an army surplus bag and some sand in the near future. Some issues with my car are putting me in the negative on money right now, so in due time.

I'm alternating between 2 and 3 days per week. Last week was Tuesday (Or Wednesday, I forget) & Saturday. This week it's Monday, Wednesday, and Friday. Although this week the last workout may be Saturday depending on how things turn out with my car. We shall see.

By the way, thanks for fielding the questions presented by others.

WATTS
Thanks man. I appreciate the support.

ihateschoolmt
I hope you're right about my progress. Although I think I'm about to start cutting again. I really would like to be cut for the remainder of the summer. I have fat kid syndrome I think. Anyway, I hope my journal is helpful to you.

soxmuscle
Looks like P covered ya good, but thanks for stopping in.

BulkMeUp
I hope you enjoy the ride. Yeah, I like to make goofy journal titles.

Rocco32
Thank ya sir.

MonStar
Yes sir, beginning with the concentric part of the lift.

CaptainDeadlift
Although P explained the concept well, I think I have another example that will really give you an idea of the difference. Take deadlifting for low reps for example, like 3-5. The first repetition is always the hardest for me to get off the floor. Even with a pause in between, the subsequent repetitions are easier because of the stored elastic energy from the eccentric portion of the motion. Judging by your name, I'm sure you understand this phenomenon well.

Good Mornings
95 x 5
135 x 5
185 x 5
235 x 6

DB Bench Press
20 x 5
40 x 5
60 x 5
90 x 4

Cleans
95 x 3
135 x 3
185 x 3
185 x 3
185 x 3

Hanging Leg Raise
0 x 10
0 x 7

Calf Raises
500 x 10

Good mornings went quite well. I was only expecting 5, but I banged out a 6th with some struggle. I went for a 7th, but the weight slowly pushed me back to the rack, where I continued to push for another few seconds. I have readjusted my positioning on this lift. I know have the bar sitting slightly higher up my back (Increased lever arm distance) and I go down farther than when I did Westside. Despite this, I am still slightly stronger on this lift.

DB bench was about where I expected it. I pushed hard for a 5th but got stuck an inch or two off my trunk. I kept pushing even when the DBs came back into contact with my trunk for another few seconds.

Been a while since I've done cleans, but they went well. My traps are sore as I type this. Nothing ever makes my traps sore like cleans. Also, I only used 60 second rest intervals in between these sets.

I've decided to go with captain's chairs on workout 3 and hanging leg raises on workout 4. I finally got double digit reps on this movement. I don't think I have ever hit that before. Also, I can barely get any ROM after my last rep. Although I try to curl my legs up as hard as possible in a nearly static position until complete exhaustion.

Calf raises went well. I like using such heavy weight. I really struggled for an 11th but couldn't quite lock it out. Bah.

Posted by: P-funk

Quote:

Thanks for those links by the way. I am especially interested in the farmer's walk implements for when I outpace the dumbbells. I'm also planning on going with an army surplus bag and some sand in the near future. Some issues with my car are putting me in the negative on money right now, so in due time.

making the sand bag with the army duffel bag is a good idea. Kubik says you can make the bag adjustable in weight if you take smaller bags and only fill 10-20lbs of sand in them. Then throw the smaller bags into the army bag. Not only is it cleaner and less likely to leak everywhere but you can adjust the weight up or down depending on what you are doing.

Posted by: shiznit2169

Quote:

Hanging Leg Raise
0 x 10
0 x 7

how can you do these? They are freakin impossible. I cant get by 2 reps without swinging back and forth like crazy. It's hard to keep my body still vertically. I really want to do these but the swinging prevents me from doing it and makes me look like a fool.

Posted by: BulkMeUp

yea, i used to keep swinging as well. But with practice i learnt to use my legs to prevent that. I can do 3 sets 11 reps each. But i dont think i am doing it right as a dont feel anything much in my abs

Posted by: CowPimp

On Friday night I power walked for like 2.5 hours because, let's just the car I was in was impounded. I don't really want to get into details, but I didn't do anything wrong.

Saturday evening I did some sprinting for about 10 minutes. I would sprint and walk in intervals. I warmed up for 5 minutes or so with light jogging.

I'm cutting for the next couple of weeks. I slacked on my diet somewhat last week, although not too badly. I think I'm going to maintain for a bit after that. I am to do cardio a minimum of 2 days this week, if not 3.

P-funk
That makes sense. I was thinking of having duffel bags at 50 pound intervals, but that is much more economical and easier to deal with if I were to use sandbags twice in a workout. Good call.

shiznit2169
Actually, I go fairly slow and if I accidentally come down a little too fast I just touch my toes the floor briefly enough to stop me and continue.

BulkMeUp
That's pretty good man. This is a hard movement. Try to curl your hips and focus on that. Sometimes I tend to use a little too much arm and add a little dash of pullover to the motion.

Squats
95 x 5
135 x 5
185 x 5
265 x 4

Military Press
45 x 5
65 x 5
95 x 5
155 x 3

Bent Rows
95 x 5
135 x 5
185 x 5
225 x 4

Farmer's Walk
80s

Full Decline Situps
20 x 16
20 x 10

Interesting workout because I went to Gold's Gym. My gym closed early and I schemed my way in for a workout. All movements using a barbell are actually 2 pounds more because of the clips.

Got another rep on my squats. Failed near the bottom on this movement. I would be very happy with merely getting a 5th repetition next time.

I was disspointed in the military press, although this is the most weight I've ever used in the movement and I was going a tad lower than normal. I think I could've had the 4th had I exploded a little more from the bottom. I got stuck about half way up on this movement. I'm thinking my triceps are the weak link here. I think I'll hit 5 next time.

Bent rows went about as expected. I was very close to a 5th. I could've quite move the bar the last 4-6". I really went hard on these. My legs started shaking after the incredibly long negative started to take its toll.

Because of the different gym, I just rocked the farmer's walks until total failure. Not sure how it compares to previous distances.

Slightly different decline setup, but I gained a rep on both sets.

Posted by: CowPimp

Deadlifts
135 x 3
225 x 3
315 x 3
385 x 3

Bench Press (CG + WG-RP)
95 x 5
135 x 5
185 x 5
225 x 3 + 1

Turkish Getups
30 x 13

Side Bends
70 x 18
70 x 16

Curls
115 x 3

I eeked out that 3rd rep on deadlifts this time. It took me several seconds to complete the motion, but the weight came up. That set exhausted me. 395 x 3, here I come.

Let me explain the bench press. I am thinking my triceps are currently my weak link in my pushing movements as the bar comes up quick off my chest and slows down about half way up, and a similar situaiton occurs with overhead presses. I did some CG reps (Powerlifting CG position), then I rest paused out a rep with my normal wider grip. I'm hoping I get that 225 x 5 next time. Hopefully this did some kinda good. I may do some lockouts instead of DB presses if I don't hit my goal next time I do the BB bench.

I added a couple repetitions to the getups. Again, these kicked my ass more than you can imagine. I'm going to increase the weight 2.5 pounds next time, maybe 5 if I'm feeling bold.

Side bends were pushed really hard. I was sweating my ass off by the time I got to these. I do my weaker side first and match it with my stronger side, although the difference is only a repetition or so.

Curls stayed the same. I'll stick with them for a bit, but I might try going heavier or lighter if this poundage doesn't move next time. I've never tried a heavy single curl, but the author of Dinosaur Training recommends them. We shall see.

Posted by: CowPimp

Bottom Squats
95 x 3
135 x 3
185 x 3
245 x 1

DB Military Press
10 x 5
20 x 5
40 x 5
67.5 x 4

Pullups
-80 x 5
-40 x 5
0 x 5
45 x 4

Farmer's Walk
80s x 1 1/3 + 1/3 + Static

Hanging Leg Raises
0 x 12
0 x 8 + 1

Bottom squats stayed the same. I could've exploded out of the hole a bit better 2nd repetition, but my intensity was pretty good otherwise.

DB overhead pressing looked about right. Used more weight than last time.

Pullups looking strong too. Used more weight than last time as well.

Farmer's walk resulted in a bit of extra distance. I rest paused the remaining distance to the DB rack, then I statically held my DBs at my sides until my grip started to fail.

I gained a couple reps on this movement for the first set, and another rep or so second set. It's hard to reach total failure, so I rest paused out another rep after the last set.

Posted by: CowPimp

Random Update:

I did some lifting on Tuesday. I decided to take the next 5 days off lifting, as I haven't taken a break in a while and my sleep schedule has been getting screwed up because of work. I keep having to stay late because of the bad weather racking the east coast (I work the evening shift at the airport). It has been at least 4 months since I've taken a break. It'll be good in the end I think, although I'm already getting antsy.

Posted by: CowPimp

Squats
135 x 5
185 x 3
225 x 1
265 x 4

Military Press
45 x 5
95 x 3
135 x 1
155 x 5

Bent Rows
95 x 5
135 x 5
185 x 5
230 x 4

Farmer's Walk
80s x 1 1/2 + 1/2 + Static

Full Decline Situps
20 x 17
20 x 13

Fairly productive workout. Unfortunately, my squats didn't go up. I think I'm gonna try an incredibly slow negative at the end, a rest pause rep, or a combination of both if I don't hit 5 repetitions next time. I'm getting closer though. My 4th rep came up quite a bit faster than last time.

My military pressing went up, so I am gonna shoot for 160x5 next time.

I increased the weight on bent rows but didn't go up in reps. I'll shot for 5 next time.

Farmer's walks are about the same. Once I hit 2 round trips I'll increase the weight, or unless I stagnate on this exercise.

Full decline situps went up a bit. Increased resistance following fairly soon.

Posted by: CowPimp

I did about 30 minutes of jogging on Saturday, and a little bit of swimming on Sunday.

Deadlifts
135 x 3
225 x 2
315 x 1
390 x 2

Bench Press
95 x 5
135 x 3
185 x 1
225 x 3 - Superset - Dips x 8

Turkish Getups
35 x 15

Side Bends
72.5 x 20
72.5 x 20

Curls
110 x 4 + 1

Deadlifts remained the same. I might try a rest pause repetition if I don't get that 3rd repetition next time. This time I got the bar off the floor a foot or more on the attempted 3rd rep, but it just pulled me back down. If it fails next time, I'm going to try for a single with 415. If, thereafter, my deadlifts don't go up again, I might try a bout with higher repetitions.

Bench press also remained the same. I decided to superset with dips because my triceps are obviously the weak link. It moves off my torso pretty quick, which I attribute to my improved lat strength, until the movement is all tricep. Then I just hit a wall. If my bench press still refuses to move up another rep or two, then I'm going to try heavy lockouts. I have some other ideas brewing as well.

Good progress on both turkish getups (DEATH) and side bends.

Curls were about the same. We'll see how I do at this weight over the next week or two.

Posted by: CowPimp

Bottom Squats
95 x 3
135 x 2
185 x 1
230 x 3

Standing DB Press
10 x 5
30 x 3
50 x 1
70 x 4

Pullups
5
5 x 3
25 x 1
47.5 x 4 + 1 Negative (Extremely slow with BW)

Farmer's Walk
80s x 1.5 + .5 + Static (Much longer than before - Estimated 5 vs 30 seconds)

Hanging Leg Raises
15
10 + 1 Negative

Added 5 pounds to my bottom squats without losing a rep. Can't complain.

Added 2.5 pounds to my standing overhead presses, but I lost a rep. Hopefully I get it next run.

Added 2.5 pounds to my pullups, but I lose a rep. Again, hopefully I get this the next time around.

Farmer's walks stayed the same in terms of distance, but the static hold at the end was much longer. If I don't travel any further after the next run, then I'll just increase the resistance another 2.5 pounds and hope to maintain the same distance.

Hanging leg raises looked good. Added a clean repetition on both sets.

Overall, this felt like a pretty good workout. I used a lot of intensity, and it was a lot of fun.

Posted by: P-funk

Looks like a brutal workout.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Looks like a brutal workout.

Indeed it was. All the people at my gym give me weird looks when they see me finishing a set where the last repetition takes like 10 seconds to complete and I go for yet another.

Posted by: CowPimp

I'm thinking that I'm going to ignore DB bench presses for a while and stick to the barbell. I think if I don't hit 4 repetitions this time, I will start doing lockouts and/or decline presses again. I always respond pretty well to both of them, but it's been a bit since I've done either one.

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

Indeed it was. All the people at my gym give me weird looks when they see me finishing a set where the last repetition takes like 10 seconds to complete and I go for yet another.

lol, i get those looks all the time. Usually for pullups or curls, i struggle to get up the last rep which takes a good 10 seconds but i keep trying to go for more and most of the time, i get it but after like 15+ seconds! People think i am crazy

Posted by: CowPimp

Quote:

Originally Posted by shiznit2169

Yeah, people are pussies. I mean, I understand the whole high volume approach, but you still should have to exert some level of effort. I love the people who spend 90 minutes in the gym and don't break a sweat.

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

or people who complete a set, talk with their buddies or go in the other room to catch up the news or the game on tv and come back after 5 minutes to complete another set without any effort at all, repeat.

Ridiculous.

Posted by: CowPimp

Good Mornings
135 x 5
185 x 3
225 x 1
250 x 3

Bench Press
95 x 5
135 x 3
185 x 1
225 x 3

Cleans
95 x 5
135 x 3
185 x 1
200 x 3
200 x 3
200 x 3

Although I lost a couple of repetitions on the good mornings, I did go up in weight. I'll have them back in no time. Either way, I'm happy because I've never really used this much weight for more than a single.

Bench press stayed the same. I really slipped out of form on this. I need to focus very intently. Although I keep saying I want to do some lockouts and such, I want to stick with some extra BB benching for the moment and improve my form. I think that is what's holding me back currently. I am quite confident I could break this plateau if I could push the bar in a straight line. Once I get my form down more, then my weak-link triceps are gonna get a beating.

Cleans felt great. They're become more compound. At first the motion was kinda like this: deadlift, shrug, upright row, curl. Now that I'm getting into heavier weights (I've never used 200+ successfully before) it has become: deadlift, calf raise, shrug, upright row, curl, quarter front squat.

I couldn't do calf raises after this. Those cleans mopped the floor with my ass. Stretching was tough after this. I was really pushing myself hard. My whole back, from traps to erectors, is totally sore today. Loverly.

Posted by: CowPimp

I did about 30 minutes of jogging and some stretching on Saturday. Sunday was a pretty lazy day.

Squats
135 x 5
185 x 3
225 x 1
265 x 4 + 1

Military Press
45 x 5
95 x 3
135 x 1
160 x 3 + 0

Bent Rows
95 x 5
135 x 3
185 x 1
230 x 5 + 1

Farmer's Walks
80s x 1 1/2 + 1/2 + Static

Full Decline Situps
20 x 19
20 x 13 + 2

I decided to attack the weights from a slightly different approach and hit total failure, plus do a rest pause repetition on every lift. I think I'll stick with this for a while.

Today was the day of coming extremely close to hitting that last repetition but failing. I really thought I had that 5th rep on the squats. I will have it next time, dammit. I pushed up the 4th with some struggle, but fairly quickly. On the 5th rep I got half way through. The sticking point will be broken. I'm going to simply try squats again instead of bottom squats. I need to work on the middle of the lift, which is probably best accomplished by just doing it more. I've been stuck here for a few weeks with squats, so perhaps this is what the doctor ordered.

The same thing happened on the military presses. About where my elbows made a 90 degree angle, even slightly beyond that, is where I failed. Damn you triceps. You limit me on all my pushing movements. I'm going to do military press lockouts where I would normally do DB military presses. Fuck it. Nonetheless, this is the most weight I've ever used for military pressing, so that made me happy.

The same thing happened on bent rows too. Although I did add a repetition from the previous session, I almost hit 6. This was incredibly close. Almost to the point where some would probably consider it a full repetition, but not I. Either way, I'll be using 235 next time, which is definitely the most I've ever rowed. Hell, it's more than I've done supinated.

Farmer's walks stuck again. I'm gonna add 2.5 pounds next session. Fuck it, I'm probably in endurance territory as it is. I want crushing grip, not lasting grip.

Decline situps went up a couple of repetitions. I was again, SO damned close to hitting 20. I had probably 2inches of ROM left before I would of deemed it a complete repetition. Oh well.

I felt good this session, but it was frustrtating coming close, but not succeeding, on so many lifts!

Posted by: Rocco32

Damn, looking good in here buddy! Dinosaur training's working for you eh?

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

Damn, looking good in here buddy! Dinosaur training's working for you eh?

All of my lifts jumped up a bit initially. However, my squat and bench press have stagnated for a couple of weeks. I'm making some small changes though. One is that I am going to be doing rest pause sets on every lift now, except for cleans. I'm also going to lighten the weight on bench press a little bit to focus on form, because I think that is one thing holding me back. I'm also going to start doing partials and switching around movements based on my sticking point for those lifts.

Posted by: P-funk

Quote:

Now that I'm getting into heavier weights (I've never used 200+ successfully before) it has become: deadlift, calf raise, shrug, upright row, curl, quarter front squat.

Not really upright row in a clean. More of a shrug under. It shouldn't look like a jacked up reverse curl. Dorp the quarter front squat and squat clean all the way. I know it is rough because you have strength to throw up the weight. I have the same problem. That is why my coach is making me just learn the basics at light weight and not go all out. If you can really get the form of a good squat clean you can do a lot more weight.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Yeah, I know you're right. I'm working my way there. I'll really focus on getting deep under the weight next time. I appreciate the tip.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Yeah, I know you're right. I'm working my way there. I'll really focus on getting deep under the weight next time. I appreciate the tip.

the real trick is to focus on it with about 60 or 70% of the weight you can use. Otherwise it is tough to get the proper muscle control to make the movement smooth. It is very complex (and sometimes annoying).

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Maybe I'll do some cleans and presses instead for the time being. That will limit the weight I can use, but still make the movement really challenging when I have to press it. What do ya think?

My other option is to drop the weight and do higher reps. I hate high reps, but maybe it would be good for me...

Posted by: P-funk

Quote:

Originally Posted by CowPimp

don't do high reps. Do tons and tons of sets with low weight. Just sets of 2's or singles. Like sometimes I may do about 20sets of doubles with 155lbs. That is it. It beats you up, the weight is light enough to work on form and speed and the volume is high enough to kick your ass. Good technique is everything with these lifts. You can pretty much do them every workout as long as you are using a lower intensity and just hammering the technique.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Gotcha. I'll probably stick with triples, but use like 135 or so for maybe 8 sets. That's what I'm thinking. I could do 20 sets, but I like to keep my workouts short. I'll probably be using 30-60 second rest intervals too to economize time. I think I can do this while maintaining good form. I'll adjust accordingly if not. I've become accustomed to workouts that take about an hour including warmup and stretching.

Posted by: CowPimp

Just a sort of random worthless update. I worked out as planned last week. Progress is hard to track because I've lightened up on everything to give my central nervous system a break. I'll be hanging in the 6-10 range for a bit now.

I went to Los Angeles over the weekend, but I did workout. However, the hotel gym only had some machines and 50lb dumbbells. I did some squats, overhead presses, and rows with the 50s. Then I did some turkish getups with the 35s. I called it a workout. I did some cardio Thursday. I also did plenty of swimming on Saturday when I went to Hunnington and Laguna beaches. Today has been a long day of flying and waking up early and stuff.

Tomorrow I resume real training. I think I'm gonna try working out 3 days per week every week as opposed to alternating between 2 and 3 days.

Oh yeah, and my diet sucked over the weekend. It will probably suck next weekend too as I will be going to Ocean City with a friend of mine who has access to a timeshare. He's also gonna pay for gas. I couldn't turn down that offer. Tis all good. Once school starts I'll be eating better for the most part. Mon-Fri should be on point in terms of diet too.

Posted by: CowPimp

Oh, by the way P-funk, I did 8 sets of 3 with 135 with 30 second rest intervals on cleans. It was too light I think, if that makes sense. The weight was so light that I was practically throwing the bar through the celing on the way up. However, I was dropping under it much better. I'm gonna keep up with this method for a bit though. I think it is definitely improving my form.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Oh, by the way P-funk, I did 8 sets of 3 with 135 with 30 second rest intervals on cleans. It was too light I think, if that makes sense. The weight was so light that I was practically throwing the bar through the celing on the way up. However, I was dropping under it much better. I'm gonna keep up with this method for a bit though. I think it is definitely improving my form.

yea, it should be light. just learn form and control so that when the weight gets heavier you are able to get a better pull on the bar.

Posted by: DeadBolt

Heya man hows things going. Didn't realize you switched yur routine over. Another strongman journal eh! Looks interesting...best of luck to ya!

Posted by: CowPimp

P-funk
Thanks for your input; it is valuable as always. I still think I'm gonna raise the weight by 5 pounds the next few sessions because I have a lot of wiggle room while the weight still remains really light.

DeadBolt
Things are good. I just came back from a little vacation, and I'm about to go on another jaunt for the weekend, and I've been fooling with a new lady, so all that has kept me in good spirits. My lifting couldn't be better, and I am really liking this routine. I highly recommend you try it. I'm sure, of all people, you have the mental drive necessary to succeed HIT style.

Squats
95 x 5
135 x 3
185 x 1
230 x 11 + 2

Military Press
45 x 5
65 x 3
95 x 1
135 x 10 + 1

Bent Rows
95 x 5
135 x 3
185 x 1
205 x 10 + 1

Farmer's Walks
82.5s x 1 1/4 + 1/4 + Static

Full Decline Situps
22.5 x 19 + 3

I decided, for now, to just stick with lowering my reps and keeping to my 2/3 day alternating split to minimize the variables that may affect progress. Not to mention that I was ass tired Monday morning after waking up at 5:30AM on Sunday to fly back from LA.

So, my first workout with everything lightened up (Except for farmer's walks) went quite well. Mentally, I was on point. I pushed myself quite hard on every exercise. It shows in my rest-pause sets, which only allowed me another repetition or two. Everything is definitely way higher from whenever the last time I lifted in this rep range was. Squats, in particular, are much improved. It's already looking like lightening up for a bit is a good idea, although I won't fully jump to conclusions yet.

Posted by: soxmuscle

Your doing an HIT routine?

Posted by: DeadBolt

Heya bro good lookin w/o there! Everyone is doing HIT and it looks very interesting. I have just been opn the rehab deal for a while but its time that I get back to a normal routine soon. I was thinking of giving something a try just not sure what....was leaning towards prrs again but I dunno.

Glas to hear things are going good...vacation, new girl, keep at it my man!

Posted by: CowPimp

soxmuscle
Yessir, and liking every minute of it. It's definitely more my style. I'm not gonna say that I'll never do something else; however, I do feel as though the majority of my training from now on will be low volume and high intensity.

DeadBolt
Glad to hear you're getting back on track. You have a lot of potential I think, and you would probably do quite well with a routine like HIT. I'm sure you have the mental drive for it.

Deadlifts
135 x 5
225 x 3
275 x 1
315 x 10 + 2

Bench Press
45 x 5
95 x 3
135 x 1
185 x 10 + 3

Turkish Getups
37.5 x 17 + 3

Side Bends
77.5 x 20 + 4

Curls
45 x 5
65 x 3
85 x 1
95 x 10 + 1

I had a really invigorating workout today. I got a nice post workout high from it, and my stretching was really intense. I just felt really good coming out of the gym today.

Deadlifts looked good. I hit my target number of reps, and eeked out another 2 after several deep breaths. That last one came up really slow, but steady.

Bench press also looked good in terms of the weight I moved. Honestly, I probably whimped out here a little bit, as evidenced by the fact that I got far more rest-pause reps out than with the other exercises. Unfortunately, with no spotter, I have to be a tad more conservative on this lift. I haven't worked with this rep range in a while, so it's harder to tell how much I have left in me. I will get better once again after a couple more workouts like this. Also, on the bright side, my form was really spot on until the very end. I have the utmost confidence I will add 5 pounds, and probably 10 pounds, to this and still hit 10 reps.

Turkish getups skyrocketed 6 repetitions from the last time. Enough said.

Added 2.5 pounds to the dumbbells I used for the side bends. I'm questioning whether I will smoothly add another 2.5 next week. I have been steadily increasing in this exercise for a while, so I'm about due for a little plateau. But hey, I won't complain if the gains keep coming.

I smashed my previous record on curls at this weight by 3 repetitions. Curls have always been one of my worst lifts too. If I add 5 pounds next week without losing a rep I will be really impressed because that 10th barely came.

All in all, I'm glad I went a little lighter. I'm sure I'll work back into heavier weights, but I need to learn to cycle the rep range a little more. Well, off to the beach at 12:30!

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

soxmuscle
Yessir, and liking every minute of it. It's definitely more my style. I'm not gonna say that I'll never do something else; however, I do feel as though the majority of my training from now on will be low volume and high intensity.

DeadBolt
Glad to hear you're getting back on track. You have a lot of potential I think, and you would probably do quite well with a routine like HIT. I'm sure you have the mental drive for it.

Deadlifts
135 x 5
225 x 3
275 x 1
315 x 10 + 2

Bench Press
45 x 5
95 x 3
135 x 1
185 x 10 + 3

Turkish Getups
37.5 x 17 + 3

Side Bends
77.5 x 20 + 4

Curls
45 x 5
65 x 3
85 x 1
95 x 10 + 1

I had a really invigorating workout today. I got a nice post workout high from it, and my stretching was really intense. I just felt really good coming out of the gym today.

Deadlifts looked good. I hit my target number of reps, and eeked out another 2 after several deep breaths. That last one came up really slow, but steady.

Bench press also looked good in terms of the weight I moved. Honestly, I probably whimped out here a little bit, as evidenced by the fact that I got far more rest-pause reps out than with the other exercises. Unfortunately, with no spotter, I have to be a tad more conservative on this lift. I haven't worked with this rep range in a while, so it's harder to tell how much I have left in me. I will get better once again after a couple more workouts like this. Also, on the bright side, my form was really spot on until the very end. I have the utmost confidence I will add 5 pounds, and probably 10 pounds, to this and still hit 10 reps.

Turkish getups skyrocketed 6 repetitions from the last time. Enough said.

Added 2.5 pounds to the dumbbells I used for the side bends. I'm questioning whether I will smoothly add another 2.5 next week. I have been steadily increasing in this exercise for a while, so I'm about due for a little plateau. But hey, I won't complain if the gains keep coming.

I smashed my previous record on curls at this weight by 3 repetitions. Curls have always been one of my worst lifts too. If I add 5 pounds next week without losing a rep I will be really impressed because that 10th barely came.

All in all, I'm glad I went a little lighter. I'm sure I'll work back into heavier weights, but I need to learn to cycle the rep range a little more. Well, off to the beach at 12:30!

Heya bud! Damn good lookin w/o! Awsome numbers!!!

Soon enough I will be starting my new bulking cycle...you think HIT would be alright for that? Also would you happen to have anything I can read up on it? I know the gist of it but am curious about the total package!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

I read the book Dinosaur training by Brooks Kubik. I'm not too sure about any free literature on the web, although I'm sure there's plenty. I highly recommend you check out the book.

Posted by: CowPimp

Well, my right shoulder is fucked. There were some ridiculous waves at the beach yesterday because of the hurricane that had passed by. I got wrecked bodysurfing one of them. Like 4 other people had to goto the hospital during the few hours I was there.

I called off work today and I'm gonna go to the ER and try to figure out what exactly I did to my shoulder. I iced it last night before bad and a little bit ago after I woke up. I guess I won't be lifting this week, which kinda pisses me off. Oh well, hopefully it's nothing serious, although I think it's somewhat serious because it hurts without even moving it, and the pain becomes amplified after about a 3 inch range of motion in any direction.

Posted by: DeadBolt

Hell yea bud go get that checked out....don't be like me. I'm perm fucked now and theres nothing I can do about it. Get them to give you an MRI and if they can't try an X-ray that will even show whats wrong most of the time just not as detailed. Best of luck bro!

I'll try to check the book out...I hope its not one of those monster like 3000 page books LOL I'm not much of a reader.

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Hell yea bud go get that checked out....don't be like me. I'm perm fucked now and theres nothing I can do about it. Get them to give you an MRI and if they can't try an X-ray that will even show whats wrong most of the time just not as detailed. Best of luck bro!

I'll try to check the book out...I hope its not one of those monster like 3000 page books LOL I'm not much of a reader.

I went to the ER today. No broken bones. It's a shoulder dislocation. Probably just some stretched connective tissue. They just want me to call an orthopedist in a few days. Most likely he will just tell me a couple of stretches and minor rehab movements so I don't get a "frozen shoulder." As is, I just have to keep the bitch in a sling for a week or so till the pain subsides. Hopefully I should be back to lifting in no time at all.

Dinosaur training is fairly short. It's quite entertaining as well.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Glad to hear it my friend!!! Thats nothing crazy....you'll be back at it in no time. just don't milk it and stay in a sling to long or it will be harder to rehab it later.

I'll have to try and get a hold of the book! Where can ya pick it up...only online?

Posted by: BulkMeUp

Quote:

Originally Posted by CowPimp

I went to the ER today. No broken bones. It's a shoulder dislocation. Probably just some stretched connective tissue. .

Argh! that sucks! Hope you get well soon and back into the routine

Posted by: P-funk

sublexation or dislocation?

If it is dislocated did the doctor re-set it for you?

Posted by: CowPimp

DeadBolt
Yeah, I'm only keeping on the sling until the pain subsides a little more. It's actually quite a bit better now, and I have been moving my shoulder periodically throughout the day, even though it hurts a bit still. The pain is bearable enough now that I can.

I was only able to find the book online. I forget where I ordered it from. I remember it was a bit of a task to actually find it.

BulkMeUp
Thank ya. I will definitely get back into the swing of things as soon as I can. I will probably start by doing bodyweight stuff and slowly packing on weight over the course of a couple months or something like that, pending the advice of an orthopedist.

P-funk
Dislocation. I made a windmill motion with my arm when I get out of the water to see if I could (Bad idea in retrospect). I felt my arm out of it's socket, but it popped in when I did that. It didn't even hurt that much because I had a crazy adrenaline rush. To be honest... I was kinda drunk as well. Haha.

Posted by: CowPimp

Actually, I just looked up what a sublexation is. That does sound more like what happened. Otherwise it probably wouldn't have just popped back into place so easily.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Actually, I just looked up what a sublexation is. That does sound more like what happened. Otherwise it probably wouldn't have just popped back into place so easily.

right, a sublexation is when the bone pops out of the joint but it pops back in on its own.

a dislocation is when the bone pops out of the joint and needs to be "re-set" by a specialist.

Chances are if you went into an ER or to a general practitioner they will say dislocation because they don't know what the fuck they are talking about. if you went to a sports medecine specialist, orthopedic surgeon or physical therapist they will say sublexatio because they know what they are talking about (some of them at least).

so good news...not a dislocation.

bad news.....now that you sublexed it you will have some instablity and a greater posibility for dislocation or more sublexations. maybe some cool cracking sounds when you move too like I have. So, make sure you do some shoulder stability work to keep things healthy and smooth in there.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

I'm going to a more specialized doctor on Friday morning. He is supposed to tell me some rehab exercises to do. I have been leaning forward and letting my arm swing like a pendulum to prevent the joint from freezing, but have kept it almost immobile besides that.

I am almost positive that the damage is mostly to the tendons, and slighlty less to the rotator cuff. This is because if I lift my arm in front of me using the power of my other arm there is zero pain, only if I actually use my anterior delt to lift it. However, if I extend my arm laterally then it hurts (Although not too badly) whether I use my other arm or not.

Posted by: CowPimp

Alright, so I went to the doctor this morning (A sports doctor thank goodness). His diagnosis was good. Basically he said I'm healing well, and my rotator cuff strength is quite good. He said it will probably be about 2 weeks before I can go back to work, and in the mean time I should attend 3 physical therapy sessions per week.

I didn't bother asking about my return to weight training just yet. I'll get that from him in 2 weeks, or maybe during one of my PT sessions, when it's time to get back to work as well. This is going to be the longest I have gone without hardcore lifting in the past couple of years. Bah!

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Alright, so I went to the doctor this morning (A sports doctor thank goodness). His diagnosis was good. Basically he said I'm healing well, and my rotator cuff strength is quite good. He said it will probably be about 2 weeks before I can go back to work, and in the mean time I should attend 3 physical therapy sessions per week.

I didn't bother asking about my return to weight training just yet. I'll get that from him in 2 weeks, or maybe during one of my PT sessions, when it's time to get back to work as well. This is going to be the longest I have gone without hardcore lifting in the past couple of years. Bah!

Hey glad to hear its nothing thats gonna knock ya out like mine bro!

Hey don't worry the weights aren't going anywhere....they will be there to kick your ass in a few weeks!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Hey glad to hear its nothing thats gonna knock ya out like mine bro!

Hey don't worry the weights aren't going anywhere....they will be there to kick your ass in a few weeks!

It's a little dissapointing simply because I was making some good progress. Thanks for the words of encouragement though. It definitely helps.

Posted by: P-funk

maybe you could train your legs in the meantime? Or even train the other arm by itself.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

maybe you could train your legs in the meantime? Or even train the other arm by itself.

I was thinking about it. I don't really feel comfortable holding weight on my back during squats or something. I will probably do some hack squats or other machine work in the meantime. I will probably also do some situps and hyperextensions. I'm still undecided if I want to try my good arm by itself or not.

Either way, I'm taking this week off in full. My arm is feeling much better at this point. I can eek full range of motion out of it, but it just hurts very mildly and feels a little weird. I will probably do some jogging and stuff so I don't become totally deconditioned in the meantime.

Posted by: DeadBolt

I always thought it would be a bad idea to only train one arm....it would cause you to be unbalnced or something? Not sure where i got that from but it would make sense to me.

Posted by: P-funk

Quote:

Originally Posted by DeadBolt

I always thought it would be a bad idea to only train one arm....it would cause you to be unbalnced or something? Not sure where i got that from but it would make sense to me.

actually with an injury it is the best thing you can do. Your body will give you some crossover effect to the non-working side as it struggles to remain balanced. The worst thing you can do is simply not train your upper body (the perfectly good side in this case) at all! You have worked to gain to much strength to just let both sides weaken up. The weaker side will catch up much quiker than if you just stopped training. the main thing to do is train the good side like you normally would and once you get the OK from your PT start working on building up your strength back into the non-working side and getting back your active ROM via lifting in a pain free ROM and stretching.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Thanks for the input. I will definitely implement some unilateral upper body work on Monday and hit the gym as best I can. I will probably be going lighter and not stressing myself too much, but at least enough to maintain the strength I've developed thus far. I think I'm just gonna play it by ear. However, my current tenative plan is something like this when I go on Monday:

Hack Squats x 3
One arm DB press x 3
One arm bent DB row x 3
Hyperextensions x 3

Like I said, I'll be going pretty easy on myself the next couple of weeks until my arm is more useable. Progress is good though. I basically have a full range of motion back with my shoulder, both in front of me and laterally. However, my pain-free ROM is still somewhat limited. I can practically extend my shoulder so it is parallel to the ground without pain. Laterally is a little tougher, but almost there. This is awesome considering about 2 days ago I couldn't move my arm more than 2-3 inches without extreme pain, and moving it beyond that point made it feel like my arm was gonna pop back out of the socket.

P, what's your opinion on stretching? You think that I would be okay to stretch my injured shoulder yet, or are my connective tissues probably still too brittle for that?

Posted by: P-funk

I wouldn't stretch yet.

the PT's are (or should be) pretty good about stretching you and showing you what to do.

the reason i say don't start to soon is because if your doctor hasn't told you what ROM you should be stretching through wait for the PT to tell you. They usually have a plan like the first 2 weeks try and get through 0-90 degrees of flexion, the next weeks increase....know what I mean?

Posted by: CowPimp

Quote:

Originally Posted by P-funk

I wouldn't stretch yet.

the PT's are (or should be) pretty good about stretching you and showing you what to do.

the reason i say don't start to soon is because if your doctor hasn't told you what ROM you should be stretching through wait for the PT to tell you. They usually have a plan like the first 2 weeks try and get through 0-90 degrees of flexion, the next weeks increase....know what I mean?

Thanks man. I appreciate your advice.

Posted by: DeadBolt

Quote:

Originally Posted by P-funk

Yea I learned this last semester in my exercise science class but I never learned about the unilateral movement and cross over affect bit. I guess in time I'll get to it!!!

Thanks I appreciate it my man....but where were you when I tore my cuff LOL! I kept very active with lots of leg work each week and still used my arm with the fire dept etc but did no direct heavy lifting.

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Oh well, it looks like you're getting back into it nonetheless. I can't wait to get more into the meat of the exercise science courses. How are you liking the major so far anyway? I remember you switched around the same time I did a while ago, but I have been going on an extremely part time basis for a while, so I have yet to get into the major-specific courses really.

On another note, I did that workout I laid out previously today: 3 sets of hack squats, one arm overhead presses, one arm bent rows, and situps. Honestly, it was a cakewalk. I'm so used to going to failure and beyond that this workout was like taking a shit: it took a little bit of effort, but it still stunk.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

School is good. Last semestet I took some really awsome courses but this semester I'm taking bread and butter core courses that will transfer over to my next college. I wont start the classes me and you are interested in until I transfer over which is hopefull next semester or the one after. Can't wait to get into those classes man I lvoe that shit. And I think once I do that I will take some extra courses just for the hell of it....simply to have more knowledge ya know?

Glad ya got to workout! Thats friggin hilarious....great analaogy LOL. Better then not working out at all though right?

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Yeah, those general ed courses get in the way. Heh. Really though, it will be awesome once we get down and dirty.

Don't get me wrong, I was happy to workout; I was just a little dissapointed for obvious reasons. I certainly don't regret the workout though!

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Posted by: CowPimp

I went to my first physical therapy session today. Basically, he just assesed my flexibility and strength and gave me a little program to start doing using therabands.

He said my flexibility was a little too good, whatever that means, heh. He said I don't even need to bother with the stretching part of the routine. My strength also appears fairly good, but not quite ready for heavy lifting. However, he did say I would probably be fine doing some very light rowing (My shoulder will tell me if not), but just to stay away from pressing movements for the time being. That makes me happy!

Basically, the theraband program consists of the following: shoulder flexion, extension, internal rotation, external rotation, and abduction. I do 3 sets of 10 repetitions, or 2 sets of 15 today and tomorrow. He said take Sunday off if I feel the need. My next appointment is Monday morning.

I'm gonna hit the gym in a few hours. I'll be doing some glute ham raises, light rowing, one armed flat pressing, and hyperextensions. That will probably be enough to keep me satisfied.

Oh yeah, and as a side note, I did some jogging the day before yesterday.

Posted by: DeadBolt

Glad things are lookin good for ya bud!!! Told ya man you'd be fine and in no time you'll be right back at benching twice your BW lol!!1

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Glad things are lookin good for ya bud!!! Told ya man you'd be fine and in no time you'll be right back at benching twice your BW lol!!1

Thanks man, I'm sure I'll get there one day.

Posted by: Rocco32

Hope all goes well and take care of the arm. You can have it back stronger than ever if you listen to the docs and do the exercises consistently!

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

Hope all goes well and take care of the arm. You can have it back stronger than ever if you listen to the docs and do the exercises consistently!

Damned straight. When I did that workout yesterday I decided to see what the bar felt like bench pressing. It sort of hurt after a couple of repetitions so I stopped. Nothing serious or shooting, but I didn't feel like tempting fate. The joint support muscles (Rotator cuff, supraspinatus, subscapularis, etc.) are still weak I think. That's what the physical therapist was saying needed the most work to begin with.

Anyway, I will probably be going jogging today or tomorrow, or maybe both. I'll post an update later.

Posted by: CowPimp

I had another PT appointment today. I started off by warming up on their arm bike for 10 minutes. This was followed by my theraband routine. After the therabands, he did an ultrasound on my arm for 5 minutes. This was followed by some cable curls, tricep extensions, and face pulls. The face pulls hurt a tiny bit, but we found a resistance level that was challenging with extremely limited pain. We ended with 15 minutes of ice packing my shoulder. He gave me a theraband of higher resistance and said that I should use that for my home routine now.

I also went to the gym a few hours later. Nothing special. I did 3 sets of horizontal hack squats, one armed military pressing, Yates' rows, and decline situps. I ended with some stretching. However, I still can't comfortably stretch anything around my shoulder joint. Basically, I stretched my lower body and core.

Posted by: CowPimp

Yesterday I did 30 minutes of some light to moderate range cardio and some stretching afterwards, at least what I could stretch without pain. I think I'm almost to the point of doing certain stretches revolving around my shoulder joint.

I had my last scheduled PT appointment today, but I may schedule more depending on what the doctor says Friday morning. I did the same routine as last time, except this time he had me progress in weight on the face pulls because they were far less painful this time. As well, we added in a couple of sets of machine lateral raises and chest presses. I felt some pain on these, but nothing unbearable. More like a nuisance than something extreme.

I'm going to go workout a little later today. I'm thinking basically the same as last time: GHRs, unilateral DB bench press, chinups, and hanging leg raises. If my shoulder hurts on the chinups and leg raises, then I will substitute. Also, I will probably try some bench pressing with the bar at the end of the workout, like 2 sets of 15 or whatever my shoulder can handle.

Posted by: CowPimp

Everything was cool with my workout, except for the hanging leg raises. When I hang with a pronated grip my shoulder doesn't like that. I did one set, but I kind of kept my elbows flexed slightly to take the stress of my shoulders. My last 2 sets were leg raises off the end of a bench instead, which I'm glad I did. My hip flexors were dying! Chinups were nearly pain free though. Just a slight twinge, but nothing to worry about. I also did a couple of sets of bench press with just the bar and a few pushups to test my limits. It hurt no more than my PT exercises, so I think I will continue to do so.

Posted by: DeadBolt

Heya bud looks like you are rollin along!!! Glad everything is going good. Just poppin in to say whats up and check on your rehab...

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Heya bud looks like you are rollin along!!! Glad everything is going good. Just poppin in to say whats up and check on your rehab...

Thanks man, I am definitely improving. My shoulder gets a tiny bit better every day. I'm going to whip that bitch into shape in no time!

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Thanks man, I am definitely improving. My shoulder gets a tiny bit better every day. I'm going to whip that bitch into shape in no time!

Damn straight bro!!!! I am doin the same with mine....trying to get strength back every day. I need to get a new theraband though b/c mine broke. Just snapped and I ordered one from a local supplier but that was 2 weeks ago so I need to find a place that sells a half way decent one by me!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

It's all about the Internet man. I'm sure you can find one online somewhere.

Alright, so I did my 30 minutes of cardio kinda late last night, but I did it nonetheless. I quickly sped off to the gym before closing time to day to get in my workout. I whipped through my workout in about 30 minutes. I did some horizontal hack squats, unilateral overhead pressing, Yates' rows, and decline situps. I also did some extremely light overhead pressing and lateral raises with my injured shoulder. I'm talking like 5 pounds on the laterals, and 10-15 pounds on the overhead presses.

Also, as a side note, I decided to press my luck and slowly acclimate the weight on my rows. I was able to go quite heavy without and shoulder issues cropping up. I'm not sure I could do the same with a pronated grip, but I hit 225 for a set of 5 at the end. That's a good sign my strength hasn't wained much, especially since I was using 60 sec rest intervals and the 225 was my 3rd working set.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Damn good work bro!!!!

Posted by: soxmuscle

Thats a great workout given the circumstances. I can't wait until your completely healthy, I really want to see how your new routine pans out.

Posted by: CowPimp

Thanks for the support fellas. It definitely helps to have some training at less than max capacity.

Alright, so I did a similar little full body jaunt as I have been: GHRs, moderate grip chinups, unilateral overhead pressing, and some leg raises. I also did some stretching. I have resolved to stretch every day, even on days I don't workout. I didn't workout Monday or Tuesday, and I just stretched at the end of my work day. I have also begun to stretch my injured shoulder. I just stretch into the pain right until it begins. Sometimes it subsides as I hold the stretch and I'll push slowly until I feel pain again. I swear it is helping.

Anyway, I hope to do some cardio tomorrow morning if I can get my ass up before class and work. Wish me luck, I suck at waking up to an alarm! Haha.

Posted by: CowPimp

Alrighty, so I got off my ass yesterday and did the jogging early in the morning. I was about 2 minutes late for class, but no big deal. Stretching followed.

I had a PT session this morning. Everything felt better than the last time I went, and this time instead of icing my shoulder he used a heat pad. I lifted a few hours later. I did leg pressing, Yates' rows, unilateral DB bench pressing, and leg raises. I also stretched.

My shoulder has been slowly but surely improving. I did a couple of lateral raises and overhead presses with really light dumbbells with virtually no pain. Also, when I did the machine chest pressing in PT, it didn't hurt nearly as much as last time. This time it was just a minor twinge that could be ignored.

Posted by: Rocco32

Glad your doing better Cow, your doing it the smart way

I hope you continue this progress. How long do you usually stretch for?

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

Glad your doing better Cow, your doing it the smart way

I hope you continue this progress. How long do you usually stretch for?

My stretching routine lasts 15 minutes give or take a minute. I wait until I get into my fully stretched position and hold for about 20 seconds each stretch. It's kind of brutal right now when I stretch into the pain of my injured shoulder, but I normally like stretching. I feel very relaxed afterward.

Posted by: BulkMeUp

Looks like you are well on your way to a full recovery!

Posted by: CowPimp

Quote:

Originally Posted by BulkMeUp

Looks like you are well on your way to a full recovery!

I hope you're right sir. Thanks for the kind words.

Posted by: Rocco32

That's great you like stretching. I really need to do more, my mobility is limited but sretching is VERY uncomfortable for me.

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

That's great you like stretching. I really need to do more, my mobility is limited but sretching is VERY uncomfortable for me.

Yeah, it is very uncomfortable. It's the feeling I get when I'm done with a full body stretching routine that I enjoy.

Posted by: CowPimp

Alright, so as a recap I stretched 6/7 days last week. I honestly kind of forgot to stretch. I'm not in the habit of daily stretching, but 6/7 is better than 3-4 like I was doing. This week will be all 7 days. I will not forget.

Anyway, today was busy. Basically, I went to PT (Where I progressed nicely on a couple of movements), chilled for like 20 minutes, went to the gym, got ready for and went to work, now I'm home and I have to do a little studying before sleep time. Good day though all in all. Tomorrow is similar except instead of gym time it's jogging and instead of PT it's class. Woo.

My workout today was 3 sets of leg presses, unilateral overhead pressing, chinups, and decline situps. Also, of course, a good 15 minutes of stretching.

Posted by: CowPimp

Yesterday I did some light/moderate jogging for 20-25 minutes plus stretching. I was going to go a full 30 like normal, but I decided to give myself an extra 5-10 minutes of studying time before my test. I didn't actually get to put those few minutes to good use, but that's another story.

Today I hit up the weights. I did some GHRs, DB unilateral bench pressing, DB bent rows, and reverse hyperextensions. I'm almost to the point where I would be comfortable doing some moderately weighted deadlifts, but I'm going to wait until next Monday. I think I'll give it a shot then.

Also, I did some bench pressing with the bar. I still experience some pain, but it is slightly improved from the first time I tried. Now it's not pain that worries me I'm doing harm, but still beyond the level of comfort that I deem acceptable to attempt a little increase in weight.

Posted by: CowPimp

Over the weekend I did some jogging. 30 minutes of moderate intensity jogsky on Saturday. I, once again, missed a day of stretching. Dammit! Honestly, I got high real late at night and just kind of passed out before I did it. Haha. Oh well, 6/7 is still pretty good.

This morning, after my PT session, I hit the weights. I did some horizontal machine squats, unilateral overhead pressing, pullups, and leg raises. Finished up with some stretching. On Wednesday I'm gonna attempt to do some deadlifts. I'm hoping my shoulder doesn't have a problem with it. It would be great to get that movement back in my routine.

As a side note, I have an interview at Gold's Gym on Thursday morning to be a sales rep. Not the greatest job in the world, but when you factor in commission, the money I save on gas, and a free gym membership, it is actually financially beneficial to me. Not to mention I get an extra 1.5 hours of free time each day or so because I can walk there in 5-10 minutes as opposed to my 1 hour commute that I have to endure right now. Woo!

Posted by: DeadBolt

Hey hey half baked whats shakin!!!

Sounds like a good weekend....yea my and my boys are gonna smoke up tonight. I was like great way to start a bulk LOL!

Congrats on the golds gig....I tried to get into a few gyms last year but none of em hired me. I think it is really worth your wild to go with it....all the reasons you listed are great! ou may not make as much $ but if you are saving more then before you will make out in the end!

Off to work but catch ya later!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Hey hey half baked whats shakin!!!

Sounds like a good weekend....yea my and my boys are gonna smoke up tonight. I was like great way to start a bulk LOL!

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.

Quote:

Congrats on the golds gig....I tried to get into a few gyms last year but none of em hired me. I think it is really worth your wild to go with it....all the reasons you listed are great! ou may not make as much $ but if you are saving more then before you will make out in the end!

Off to work but catch ya later!

I applied at a different one a while ago and didn't get the job. I really hope I get it. It pays $300/week + $40 per membership sold (At least that's what I was quoted last time I applied). The claim that most people sell at least 1 membership daily. In the end that would be more than I make now, so I hope it's true.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Wow thats a nice pay week. Provided you sell a few memberships and I'm sure once you get good those will be cake to seel! Best of luck to ya bud!

Quote:

Originally Posted by CowPimp

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.

I don't do it every day but I do it enough heh. I just hate how hungry I get afterwards LOL.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.

I applied at a different one a while ago and didn't get the job. I really hope I get it. It pays $300/week + $40 per membership sold (At least that's what I was quoted last time I applied). The claim that most people sell at least 1 membership daily. In the end that would be more than I make now, so I hope it's true.

.

I'm wanting to start a Westside routine next week (well I'll probably mostly be testing my 1RM next week)... The only thing is, I have really fully recovered from a hip strain I got during the summer... Shoulders feel fine now, but my right hip still aches a bit sometimes.

What do you do for full body stretches? Got any links to some info I could read up on?

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Wow thats a nice pay week. Provided you sell a few memberships and I'm sure once you get good those will be cake to seel! Best of luck to ya bud!

I don't do it every day but I do it enough heh. I just hate how hungry I get afterwards LOL.

Thanks man. I feel you on the hunger issue. It really sucks when you're trying to cut. That's when all your will power must be summoned, haha.

Quote:

Originally Posted by Seanp156

Hey CP, what's up... I think it's a little awkward you, DB, and I have all had shoulder injuries... Also what's odd is I'm job hunting right now as well, kinda sucks though, just had an interview yesterday and didn't get the job, but there's a few more places I can try. Anyway, hope you have a fast recovery .

I'm wanting to start a Westside routine next week (well I'll probably mostly be testing my 1RM next week)... The only thing is, I have really fully recovered from a hip strain I got during the summer... Shoulders feel fine now, but my right hip still aches a bit sometimes.

What do you do for full body stretches? Got any links to some info I could read up on?

Yeah, it sucks. Thankfully I think my injury is fairly easy to recover from relative to DB's. What type of injury did you get?

I'm sure you'll get a job. Just be persistent. Maybe you'll get a better one in the end.

Westside is awesome, but definitely be weary of your hip. I would give it a shot and see if your hip starts to become aggrivated. If it does, then you can nix the program for a little while.

I sort of just picked up my stretching routine over time from soccer, football, wrestling, and physical education. I would just hit up Google. I'm sure you'll find something. I could try to explain my stretches to you, but the explanations would probably suck. Haha. I'd be happy to try for you anyway.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Yeah, it sucks. Thankfully I think my injury is fairly easy to recover from relative to DB's. What type of injury did you get?

I'm pretty sure my injury's less severe than DB's as well. Both my shoulders and hips I guess were techinally strained, but the right sides of both were/are far worse than the left... I'm not exactly sure how it happened with the shoulders, mostly I just recall doing pullups and there'd be a clicking sound in my right shoulder at the top of each rep... The next time I was at the gym I was doing incline flyes, and I think I went a little too low and it got pretty painful. With the hips, I had changed my stance from fairly narrow to fairly wide without gradually changing it, then that same day I did some DB lunges... I guess that didn't mix well either

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Hrm, interesting. Do you stretch? It almost sounds like a lack of flexibility was behind some of this...

Posted by: Seanp156

Yes, I scretch after every workout now, and sometimes on off days too... I'm not exactly sure how to stretch my shoulders other than some basic stuff I learned back in middle school playing tennis... my hammies are very flexible though, I can easily touch my hand to my toes sitting down with a straight back...

When the injuries happened, I didn't stretch every single workout, but if I did legs, I generally always stretched them afterwards.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Yes, I scretch after every workout now, and sometimes on off days too... I'm not exactly sure how to stretch my shoulders other than some basic stuff I learned back in middle school playing tennis... my hammies are very flexible though, I can easily touch my hand to my toes sitting down with a straight back...

When the injuries happened, I didn't stretch every single workout, but if I did legs, I generally always stretched them afterwards.

You should try stretching every day. I honestly think it makes a difference. Occasionally my left hip would bother me slightly after being at work all day. Wieght training never seemed to aggrivate it. It was totally ignoreable, so that's what I normally do. I recently started trying to stretch every day and it hasn't acted up once since I began.

Posted by: Rocco32

Quote:

Originally Posted by CowPimp

I said the same thing in his journal back when he was having problems, never heard back from him

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

I said the same thing in his journal back when he was having problems, never heard back from him

Ah well, the advice is out there. Hopefully he makes use of it.

Anyway, just as an update I hit the weights yesterday. I was able to do deadlifts with fairly heavy weight (3 plates) without protest from my shoulder. YES. My strength is only down very slightly. If I had gone to failure, I probably could've hit 315 x 8-9, and 10 was my previous best with HIT. Not too bad all things considered. Everything on the posterior of my body is sore today: middle/lower traps, erector spinae, glutes, and hamstrings. I love it. My workout was: Deadlifts, unilateral bench press, Yates' rows. I cut out the ab work because I was running a bit late for work. Whateva, it was a good session.

I have my interview at Gold's tomorrow instead of today now. I went there, and the interviewer called saying she got caught in rush hour traffic. I hate the beltway. I hate it so much. New time is tomorrow at 2. Woo.

Posted by: Seanp156

Quote:

Originally Posted by Rocco32

I said the same thing in his journal back when he was having problems, never heard back from him

Eh, sorry Rocco... I try to respond to every post, but sometimes I overlook some

Posted by: CowPimp

Hit up some physical therapy this morning, then followed that up with a workout. I did hack squats, unilateral overhead pressing, chinups, and decline situps. Finished up with some good ol' stretching.

I just came back from my Gold's interview. I think it went well. She gave me a week pass to the gym so I can meet the people and see how it works a little. She said she's gonna call my references Monday/Tuesday and get back to me later in the week to probably set up a 2nd interview. Yay.

Posted by: BulkMeUp

Quote:

Originally Posted by CowPimp

I just came back from my Gold's interview. I think it went well. She gave me a week pass to the gym so I can meet the people and see how it works a little. She said she's gonna call my references Monday/Tuesday and get back to me later in the week to probably set up a 2nd interview. Yay.

Sounds promising. Wish you best of luck!

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Hit up some physical therapy this morning, then followed that up with a workout. I did hack squats, unilateral overhead pressing, chinups, and decline situps. Finished up with some good ol' stretching.

I just came back from my Gold's interview. I think it went well. She gave me a week pass to the gym so I can meet the people and see how it works a little. She said she's gonna call my references Monday/Tuesday and get back to me later in the week to probably set up a 2nd interview. Yay.

Sounds good, good luck to ya !... I hate interviews

Posted by: DeadBolt

Congrats pimp hope you get it bro!!!

Posted by: CowPimp

Thanks fellas. Today was a slack day. No exercising. I stayed up a little too late last night and had to wake up early for class. I ended up taking a 3 hour nap later. My only plan is to hit up my home theraband routine for my shoulder and a little stretching shortly.

Ah well, I'm gonna try to do some jogging tomorrow morning. Next week is my last week of PT. Hopefully I can start doing some real pressing movements soon. I can almost do some pushups without pain. I think I may possibly start hitting up sets of pushups in my fully body routine if I feel comfortable enough beginning Monday. I'm also going to give squats a try and see if my shoulder doesn't mind holding the bar in place.

Posted by: CowPimp

Hit up Gold's on their free week offer today. Man it's so much better than my gym, heh. I did some deadlifts, DB presses, bent rows, and decline situps. I actually did DB presses with my bad shoulder. I started with 10 pounds and worked my way up slowly. I got to about 40s before I decided that any heavier might actually do some harm. I have a tiny bit of pain right off my chest then it's gravy. Actually, really on the first couple of reps hurt a little, then it dissipates after that. I followed up with a set to total failure with my good arm and some real weight.

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Hit up Gold's on their free week offer today. Man it's so much better than my gym, heh. I did some deadlifts, DB presses, bent rows, and decline situps. I actually did DB presses with my bad shoulder. I started with 10 pounds and worked my way up slowly. I got to about 40s before I decided that any heavier might actually do some harm. I have a tiny bit of pain right off my chest then it's gravy. Actually, really on the first couple of reps hurt a little, then it dissipates after that. I followed up with a set to total failure with my good arm and some real weight.

Awsome bro...progress thats what its all about. Don't try and break and records jsut yet just strengthen it up man! Believe me in no time you'll be back nto normal! Your doin great bro!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Awsome bro...progress thats what its all about. Don't try and break and records jsut yet just strengthen it up man! Believe me in no time you'll be back nto normal! Your doin great bro!

Thanks for the kind words. I'm definitely taking it easy. I'll probably stick with the same weight for another session or two at least (Unless there is zero pain). I figured this would be fine since I was using the chest press machine during my PT sessions, and the pain was about the same level. That was the gauge I used.

Posted by: CowPimp

Thank God, I was able to squat today. My shoulder really didn't have issues keeping the weight on my back. I may even give back squats or good mornings a try in the near future, although I'm still a tad leary about supporting weight on my rear delts. We shall see. Also, I decided to go back to HIT style today and start recording some weights. My damned legs are already sore; tomorrow is gonna be bad news.

Squats
237 x 8 + 3

DB Press
30 x 15 x 2
Unilateral w/ good arm
55 x 10 + 1

Chinups
BW x 13 + 3

Farmer's Walks
80s x 1.5 + .5 + Static

Hanging Leg Raises
BW x 10

Thankfully I lost very little in the way of squat strength. I actually don't know if those reps are exactly right. I was so in the zone on the RP set that I can't remember if I got 2 or 3 reps. I'm pretty sure it was 3 though. I seriously don't know how I did it. That last one took about 10 seconds to complete.

I did some light overhead pressing with both arms, then finished with some heavy pressing with my uninjured arm. I should've taken another couple of deep breaths before my RP set, and I probably could've hit another rep. I was really close.

Just wanted to see what I could do in terms of BW chins. Big PR for bodyweight chinups. Hell yeah. I held out on the negative of the last repetition for a long time before giving in at the end too.

I think my FWs are about the same, but I worked out at Gold's today. I have no idea how the length I walked compares to my gym. Whatever, my grip was fried. That's all that matters.

Hanging leg raises were fine until I started letting myself hang totally lose. My shoulder didn't like that. I just decided to stop before tempting fate. I'll go with lying leg raises next time, or maybe some captain's chairs.

Awesome workout. Felt fucking great.

Posted by: DeadBolt

Awsome w/o bro....congrats on putting pressure on the shoulder. Maybe you should hold off on BB squats for another week or so and let that shoulder heal up nicely. Or do em nice and light!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Awsome w/o bro....congrats on putting pressure on the shoulder. Maybe you should hold off on BB squats for another week or so and let that shoulder heal up nicely. Or do em nice and light!

I'm just worried about PL style back squats and good mornings. I'll put them off until Monday next week. Then I'll start out real light and acclimate the weight slowly and play it by ear. If I have to bail then I will, but I think I'll pull it off.

Thanks for the support as always DB.

Posted by: boilermaker

Cowpimp,

Beginner question, but what exactly is a PR set? And is it best to do one set until failure on chinups, or should I be doing 3 sets?

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

Cowpimp,

Beginner question, but what exactly is a PR set? And is it best to do one set until failure on chinups, or should I be doing 3 sets?

When I said PR, I was talking about a personal record. PB, for personal best, is another similar acronym.

RP sets are rest pause sets. Basically, you hit failure on your main working set, rack the weight for 10-15 breaths, and then crank out as many more as you can until failure.

Do whichever method you prefer. If you are hitting complete failure and doing things like rest-pause sets, statics, or negatives to further increase the intensity of effort required to finish the set, then one set is plenty.

Higher volume approaches work well too, and I have had success with those as well. Just make sure you aren't applying the same techniques as you would during an HIT type protocol unless you follow this small bout with overtraining with lower intensity workouts.

Posted by: boilermaker

Thanks for the info Cowpimp. This is starting to remind me of all the swing thoughts I go through with golf. I usually end up playing my best when I just hit the damn ball. Oh well, I'm a quick study.

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

Thanks for the info Cowpimp. This is starting to remind me of all the swing thoughts I go through with golf. I usually end up playing my best when I just hit the damn ball. Oh well, I'm a quick study.

I feel you on that. Having an analytical mind can be a pain sometimes. One tends to overthink things; I often do the same thing. However, it does often go hand in hand with being a fast learner. I'm happy with it.

Posted by: CowPimp

When I was at the gym today there was a personal trainer at the squat rack I used to do squats yesterday with his client. He said the bar was 55 pounds. I asked him about that. He's like yeah, we have some 45 and some 55 pound bars. I thought it looked kinda thick for a standard olympic bar! So, I squatted 237 instead of 227. I lost even less strength than I thought. I lost like 2 reps. Boosted.

Anyway, I did some circuit training today. I felt my shoulder might be ready for a decent set of pushups, and it did pretty well. It bothered me a tiny bit for the first couple of reps. It got better with each subsequent set. I don't even think it bothered me at all on the last set. Here's what I did (The same as the GPP routine I posted in the training section):

5 Minutes Warmup Elliptical

4 Cycles - 60sec RI
Squats x 25
Pullups x 5
Situps x 20
Hyperextensions x 25
Pushups x 20
Rock Climbers x 20

Stretching

Posted by: soxmuscle

hyperextensions. crap, i knew i was missing one part of the circuit training you love.

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

hyperextensions. crap, i knew i was missing one part of the circuit training you love.

Gotta get the posterior chain movement!

Posted by: BulkMeUp

Quote:

Originally Posted by CowPimp

4 Cycles - 60sec RI

that sounds brutal!

Posted by: CowPimp

Quote:

Originally Posted by BulkMeUp

that sounds brutal!

Indeed. Actually, I did really get too tired until the very last cycle through. I was surprised as I had totally slacked on my cardio the previous week.

Posted by: Rocco32

Looking good Cow, nice to see you recovering nicely! That does look like a brutal circuit!!

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

Looking good Cow, nice to see you recovering nicely! That does look like a brutal circuit!!

Thanks man. Your shoulder doesn't seem to be acting up too terribly either, in general. It's not stopping your PRs anyway. Hehe.

Posted by: CowPimp

Okay, as a precursor, I forgot my stuff to write down my workout today. I think I remember it all though. I'm pretty good at remembering numbers for some reason.

5 Minutes Warmup Elliptical

Deadlifts
315 x 8 + 1

Bench Press
95 x 15
115 x 10
Unilateral DB Uninjured Arm
75 x 14 + 3

DB Bent Rows
85 x 13 + 4

Leg Raises
23 + 4 + Static

Stretching

Good workout, but a couple of almost reps that pissed me off. Most notably on deadlifts. I was like inches from lockout on rep 9 and rep 2 of my rest-pause set. I'm not sure I've ever failed so close to the top before. I guess that's my upper back failing to retract my scapula into lockout? I don't think it was my gluts/hams, as I'm pretty sure my hips were all the way forward. Maybe not though, it's hard to pay attention to something like that during a super intense set of deadlifts. I think I'll do some RDLs next time.

Anyway, 2 reps short of what I did before I took off and couldn't do deadlifts for a while is cool with me. About the same as with squats. Not too bad of a setback.

My shoulder didn't complain too badly about the bench pressing. There was virtually no discomfort, except maybe for the first repetition, when I did 95 pounds. 115 was a little sore, but about on the level of my PT work.

The bent rows were another one where I almost had it. That lest rep was moving fairly steadily then stopped a couple inches short of contact with my trunk.

As a side note, both rows and presses were way higher than expected! I was aiming for more like 10 or 11 reps with each. Looks like I get to go heavier next time. Yay.

Posted by: CowPimp

Warmup Jogging

9 Sprints

Cooldown Walking & Stretching

I decided to give sprinting a go. I hadn't done it in a while, and I had just read a good article about some benefits of sprinting. It got me fired up. I would just sprint, then actively rest by walking. I didn't really pay attention to rest intervals or sprint intervals. I sprinted anywhere from 10-20 seconds at a time and rested for 60-80 seconds in between I would say.

Posted by: DeadBolt

Heya bud glad to see your back to some lifting!!!! Good shit man!

Now its all downhill from here....keep on kickin ass!

Posted by: CowPimp

Stretching

Woohoo, my first week of stretching every day. I think I'm officially in the habit now. Hopefully I don't slack on this. It's great. My shoulder has virtually 100% range of motion without pain as long as I bear no weight on it. Also, my left hip hasn't felt sore at all since I started stretching more religiously. It would occasionally feel a little sore at the end of a work day or something, although infrequently. Nothing in the past month or so. Yay for stretching.

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Heya bud glad to see your back to some lifting!!!! Good shit man!

Now its all downhill from here....keep on kickin ass!

Thanks buddy. You always bring the kind words in here.

Posted by: CowPimp

5 Minutes Warmup Elliptical

Squats
240 x 8 + 3

DB Overhead Presses
30 x 15
35 x 10
Unilateral Uninjured Arm
57.5 x 6 + 0

Pullups
BW + 20 x 8 + 2

Steep Decline Situps
24 + 5

Cooldown Stretching

Hours later after work some shoulder rehab...

Theraband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Pushups
15 x 2

Pushups Plus
15 x 2

Pretty good workout today. Squats looked good; I added a few pounds and maintained the same number of reps from the last session. Overhead presses were a little dissapointing. For some reason my arm was very fatigued going into the unilateral set. Apparently my strength endurance sucks the big one. Hopefully that will change when I goto my next planned routine, which does address this to some degree. Pullups were about on point. My shoulder acted pretty good for pullups, even in a full hang.

Posted by: soxmuscle

Youre getting stronger and stonger each workout. When do you imagine your shoulder will be 100%?

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

Youre getting stronger and stonger each workout. When do you imagine your shoulder will be 100%?

Yeah, well I'm just gaining back my bit of lost strength from being forced to do purely machine movements with my lower body. Ugh. I'll exceed my previous numbers soon enough.

I have no idea when it will be good again, but I predict within 2-3 weeks. No way to say for sure. Sometimes my shoulder feels great, sometimes a little less so. For example, I just discovered that if I rotate my hand so that my knuckles are facing forward and try to abduct my shoulder it hurts pretty good when it gets to about parallel with the floor. Any other hand orientation I'm good for 100% ROM without weight. It's really annoying, but I'm not pushing anything. I'm playing it by ear.

Posted by: CowPimp

Stretching

Yeah, I decided to get a little extra sleep today...

Posted by: BulkMeUp

Quote:

Originally Posted by CowPimp

Yeah, I decided to get a little extra sleep today...

Extra sleep is always a good thing!

Posted by: CowPimp

Quote:

Originally Posted by BulkMeUp

Extra sleep is always a good thing!

Indeed. Never underestimate the power of some good restin'!

5 Minutes Warmup Elliptical

DB SLDLs
110 x 11 + 3

DB Bench Press
40 x 15, 12
Unilateral Good Arm
80s x 10 + 2

Bent Rows
205 x 9 + 1

Farmer's Walk
100s x Failure + Failure + 10sec Static Hold

DB Lateral Raises
10s x 15 x 2

Cooldown Stretching

Shoulder rehab after work...

Therband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Good workout today, save for the dickfuck who decided to chitchat with me and slow me down. Nice fellow, but don't talk to me while I workout. I'm busy.

Anyway, DB SLDLs improved several repetitions over the last time I did them. I was kind of surprised, since I haven't done any form of stiff-legged deadlift in months. My hamstrings are already showing signs of DOMS. I will be walking like a butt-raped prison inmate tomorrow.

DB presses felt fine on my shoulder for the most part. Still a tiny twinge at the bottom part of the movement, but I felt I would stay at the same weight anyway. No need to rush. I'll try to go up 5 pounds or so next time. Playing it by ear. My unilateral pressing with my good arm was really good.

Bent rows were 1 rep short of the last time I did them, so my strength is almost back there 100% as well. I think I should be back to where I was strength wise on everything except my fucked shoulder within a week or two. Not bad at all really.

Farmer's walks were evil. My forearms burned to all Hell. Good stuff. I decided to go heavy today. I think I'll do that more often.

Finished with some lateral raises for the shoulder. I was doing those in PT (Except on a machine), so I figured it would be a good idea to continue.

Posted by: Seanp156

Good looking w/o CP

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Good looking w/o CP

Thank ya sir.

Warmup 5 Minutes Elliptical

4 Cycles - 60sec RI
Squats x 25
Pushups x 20
Hyperextensions x 25
Pullups x 5
Situps x 20
Rock Climbers x 20

Cooldown Stretching

Some more circuit training today. Good stuff. I suppose I will increase the number of repetitions or add a 5th cycle in at some point down the road.

Posted by: Seanp156

On that circuit, I assume the squats are just bodyweight, right? As well as hyper extensions? Also, what are the rock climbers?

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

On that circuit, I assume the squats are just bodyweight, right? As well as hyper extensions? Also, what are the rock climbers?

Yes, all bodyweight stuff. I'm try to turn the workout into an active recovery session for my muscles, but a good workout for my heart. Seems to be doing the trick. I'm out of breath, but my muscles aren't experiencing undue fatigue as a result of this routine.

Let's see if I can explain rock climbers... Imagine you are at the top of a pushup. Your arms are planted about shoulder width apart and your toes on the ground with your body holding steady and straight. Bring one leg toward you. You should almost look like you're about to start running. Now, you kind of hop up just enough to switch your legs. That is, kick out the bent leg and bring in your straightened leg. Repeat for the other side. That is one repetition. They are really a great finisher.

Posted by: P-funk

mountain clibers are brutal! Fuck doing them for reps though. Try doing them for time like 45sec per set.

Posted by: boilermaker

Hey Cowpimp, you incorporate some of the most unique training exercises that I see on here. Keep up the good work. I'm sure that they translate very well to functional strength and agility. I think you'd be the last person I'd want to see against me in an obstacle course race!

Posted by: CowPimp

Quote:

Originally Posted by P-funk

mountain clibers are brutal! Fuck doing them for reps though. Try doing them for time like 45sec per set.

I'll give that a shot next time I do some circuit training. Just out of curiosity, why do you suggest going for time as opposed to repetitions?

Quote:

Originally Posted by boilermaker

Hey Cowpimp, you incorporate some of the most unique training exercises that I see on here. Keep up the good work. I'm sure that they translate very well to functional strength and agility. I think you'd be the last person I'd want to see against me in an obstacle course race!

Heh, thanks. I try to keep things interesting. There is more than one way to condition the cardioresperatory system and add some extra exercise to your routine!

5 Minutes Warmup Elliptical

Bottoms-up Squats
45 x 3
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
255 x 1

Unilateral DB Press Good Arm
57.5 x 10 + 1
Bilateral
35 x 10
40 x 10

Chinups
BW + 25 x 9 + 1

Leg Raises
BW x 16 + 6

Lateral Raises
10 x 15 x 2

Cooldown Stretching

A few hours later...

Theraband Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Nice workout today. Hit a new PR on bottoms-up squats. It came up a little slow, but I maybe could've gone for another 10 pounds. I decided to call it a PR though.

Overhead pressing was awesome. I added 4 repetitions over last time. I think I am a tad stronger now than when I was doing standard bilateral overhead presses before I got injured. Hopefully, as my shoulder recovers, I will get my other arm up to par quickly and smashing old records all over the place. Also, I went up 5 pounds on my overhead pressing with my injured shoulder and it felt just fine. There was virtually no pain with the weight I used last time (35), and only very very mild pain during the first repetition or two with 40. I might be able to move up next time, but I'll start with 40 and play it by ear.

Chinups looked about on point. My shoulder felt good enough that I went a little wider than I have been. I was happy about that. I like switching up my grip a lot on pullups/chinups for some reason. I held out on the negative of the RP repetition for quite a while. My lats and biceps were burning. Good stuff.

Leg raises are pretty killer when you RP them! Good set. Abs and other hip flexors were burning good. I'll be forced to get some ankle weights in no time like this.

Posted by: CowPimp

Warmup Couple Minutes Walking

25-30 Minutes Light Jogging

Cooldown Walking & Stretching

Went for some active recovery today. Nothing special to report. Moo.

Posted by: P-funk

Quote:

I'll give that a shot next time I do some circuit training. Just out of curiosity, why do you suggest going for time as opposed to repetitions?

Because it is harder...lol. You just more in. 20reps is nothing. Going for time is a better test of local muscular endurance.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Because it is harder...lol. You just more in. 20reps is nothing. Going for time is a better test of local muscular endurance.

Yeah, I'm not really trying to kill myself (Well sort of), but I think I can handle 45 seconds without too much trouble. I think 20 repetitions is at least 30 seconds. I count a repetition as the movement of both legs, not just one. It's really 40 repetitions.

Posted by: CowPimp

Stretching

Yay, another week of stretching every day. Got me a nice 8 hours of sleep last night.

Posted by: CowPimp

Stretching

Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Pushups x 15
Pushups Plus x 15

No real workout today. I had to wake up early my 2nd interview this morning at Gold's, and it was a success. I'll start in 2 weeks when I finish up with my current employer. They already gave me a membership though, so I might go in for some circuit training tomorrow morning. I kind of planned on sprinting, but I'm tempted to go just because I'm excited to take advantage. I'll just play it by ear, but I'm gonna do one or the other. Woo, I'm happy. I don't have to work another winter outside!

Posted by: Seanp156

Congrats on getting the job CP... What exactly are "Pushups Plus?"

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Congrats on getting the job CP... What exactly are "Pushups Plus?"

Thank you sir. I read about the push-up plus in an article on EliteFTS about shoulder rehab. Check out this link:

http://www.fitrex.com/fitness_info/exercise710.html

Posted by: boilermaker

Hey CP, glad to hear you got the job at Gold's. You'll bring alot of good knowledge there. I've always found that its easier to look for a job when you already have one, eh.

Posted by: DeadBolt

Quote:

Originally Posted by boilermaker

Hey CP, glad to hear you got the job at Gold's. You'll bring alot of good knowledge there. I've always found that its easier to look for a job when you already have one, eh.

True!

Posted by: DeadBolt

Wassup Pimp!! Sorry I haven't been around been really busy. Bustin my ass in the gym and getting enough sleep is leaving me without much time for personal stuff!

Looks like your shoulder is really improving!!!! Glad to see your kickin ass again. Congrats on the job when do you start??

Posted by: Pylon

Quote:

Originally Posted by CowPimp

Thank you sir. I read about the push-up plus in an article on EliteFTS about shoulder rehab. Check out this link:

http://www.fitrex.com/fitness_info/exercise710.html

Good link, CP. That's a really funky looking move....Might try it sometime...

Posted by: CowPimp

boilermaker
Thanks man. Unfortunately, I don't know much about sales. I'm a quick study though. Hell, I'm just happy I can walk to work (My current commute is 35 minutes of driving plus 30 minutes of shuttling) and I get a free membership to a nice gym. Not to mention I have an in for when I make the switch to trainer in the not too distant future.

DeadBolt
It's all good buddy. Even though we all need to relax and have time to ourselves, it is sometimes a good thing to be really busy. Work + school can catch up to you sometimes. My shoulder is definitely getting better, although it has its good and bad days. Anyway, thanks for making time to stop in!

Pylon
Good ol' Google. My original search string yielded countless sites about pushup bras. Haha.

Warmup 100 Jumping Jacks

4 Cycles - 60sec RI
Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 20
Rock Climbers x 30sec

Cooldown Stretching

Man, converting to timed rock climbers is a lot harder than I thought. I was going to go for 45 seconds, but my pace is faster than I estimated. 45 seconds would've left me puking by the 4th cycle, haha. Anyway, it was a nice workout, and a girl with a real nice ass wearing spandex decided to do lots of bent over stretching right in front of me while I was stretching. Needless to say I left to gym very refreshed for an early morning workout.

My shoulder was real good during the pushups, but it's a tiny bit sore right now. It gets sore sometimes at random; a general soreness. It can be ignored though for the most part.

Posted by: boilermaker

You'll do fine in sales. It's 90% about being able to interact with people. From what I've seen on here, you have no problem with that. Throw in the fact that you are in an environment and selling a product that you are totally comfortable with already and you'll be off to the races. Do a little searcing on "partnership selling" or "relationship selling" if you want something to read up on.

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

You'll do fine in sales. It's 90% about being able to interact with people. From what I've seen on here, you have no problem with that. Throw in the fact that you are in an environment and selling a product that you are totally comfortable with already and you'll be off to the races. Do a little searcing on "partnership selling" or "relationship selling" if you want something to read up on.

Thanks for the vote of confidence. I'll definitely search around about those topics too. Thank ya sir.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Anyway, it was a nice workout, and a girl with a real nice ass wearing spandex decided to do lots of bent over stretching right in front of me while I was stretching. Needless to say I left to gym very refreshed for an early morning workout.

Hahaha, nice

Posted by: CowPimp

I decided to go back to a slightly higher volume approach than HIT. My strength endurance sucks, and I just wanted a change of pace. I'm going to avoid total failure for a little bit.

I have another routine I have written up that will further attack this weakness of mine and hopefully do well when I start bulking. For now I'm kind of winging it, but have somewhat of a skeleton to abide by. Anyway...

Warmup 5 Minutes Elliptical

Sumo Deadlifts - All exercises 60sec RI
367 x 3, 2, 2

BB Bench Press
125 x 10, 10

Unilateral DB Bench Press Good Arm
85 x 6, 5, 4

DB Lateral Raises
15 x 10, 10

Bent Rows
187 x 7, 7, 7

4th Level Decline Situps
BW x 15, 15

Stretching

Later...

Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Sumo deadlifts felt pretty good; I haven't done them in many months. My conventional deadlifts have been stronger even since I strengthened my lower back a lot on Westside. Anyway, these were definitely fine. I probably could've pulled 5 reps on an all out set to failure.

Bench press didn't tweak my shoulder too badly. The very bottom of the movement made for a bit of pain, but it subsided a few reps into each set. 1 plate comes soon. Yay. Unilateral DB benching looked real good too. Tacked on some light lateral raises for rehab purposes.

Bent rows were about on point. I really like this type of workout for movements like rows. It is really easy to cheat on rows if you hit total failure.

Situps went fine. Probably could've done a few more here.

Overall it was a good workout. I'm happy with the changes I made.

Posted by: DeadBolt

Good lookin weight man!!! Keep up the good work and good idea on not going to failure! Thats the only thing that sucks about my shoulder and prrs....low volume but you have to hit failure so its hell on the shoulder sometimes!

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Good lookin weight man!!! Keep up the good work and good idea on not going to failure! Thats the only thing that sucks about my shoulder and prrs....low volume but you have to hit failure so its hell on the shoulder sometimes!

That definitely sucks the big one. That's a fun routine though; just make sure you don't hurt yourself again. You seem to be doing quite well, just don't let you zeal for lifting overpower your body telling you to take it easy!

Stretching

Yeah, that's all I did. My plan is to lift tomorrow, sprint or jog on Saturday, and do whichever I don't do Saturday on Sunday, or sleep in if I happen to stay out way too late Saturday night. Hehe.

Also, I'm going to post my routine in the training section that I plan on starting in a few weeks. I really want my shoulder at close to full capacity before I begin. I think overhead pressing should be back to normal real soon. My shoulder never really bothered me with those too much. However, flat pressing is coming a tad slower, but steadily enough. Feel free to check it.

Posted by: CowPimp

5 Minutes Warmup Elliptical

Front Squats - All exercises 60sec RI
187 x 6, 6, 6 (137 x 8 at end of workout)

Unilateral DB OH Press Good Arm
60 x 6, 6, 5

Chinups
BW+30 x 6, 6, 6

Leg Raises
BW x 15, 15

DB OH Press
45 x 10, 7

DB Lateral Raises
15 x 12, 12

Cooldown Stretching

Later...

Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

Front squats, ugh. I can't get them to feel right. I warmed up a lot; 5 warmup sets. Even so, it never feels right. The bar sits against my damned clavicle too much and causes me to bend my wrists so far they feel like they're going to snap. It helped at the end when I used to 45 pound oly bar with 1 plate. I'm going to stick with this movement for a bit until I can get it to feel right. I think I'll be okay if I start with the 45er next time. The 55 pound bar is thicker and has a more aggressive knurl. I also have to get used to really holding my arms up. It's easy to let them slip down.

Overhead pressing was okay. My strength endurance is especially poor on pressing movements for some reason, so I was fairly happy with this. My recovering shoulder felt really good on overhead pressing. Next time I'm just going to start training my arms together on vertical pressing movements. I could have easily gone to 50s, or maybe even more, but I decided to give it another session.

Chinups were real good. My strength endurnace is much better for pulling movements.

Leg raises were fine. I could've done more. I will next time.

Well, time to go read up on front squatting tips and help make sure I move up quickly in these!

Posted by: yellowmoomba

Impressive Sumos CP!!

Posted by: CowPimp

Quote:

Originally Posted by yellowmoomba

Impressive Sumos CP!!

Thanks YM. I'm actually stronger conventional, but I felt like I was due for different variation of deadlifts.

Posted by: yellowmoomba

Quote:

Originally Posted by CowPimp

Thanks YM. I'm actually stronger conventional, but I felt like I was due for different variation of deadlifts.

How'd you like the sumos? Sumos hit my glutes pretty good.

Posted by: CowPimp

Quote:

Originally Posted by yellowmoomba

How'd you like the sumos? Sumos hit my glutes pretty good.

That's kind of why I did them. It seems to call for more involvement from my hip extensors.

Posted by: P-funk

i hate sumos they just feel weird to me. maybe it is because i am so short i have very little ROM?

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

That's kind of why I did them. It seems to call for more involvement from my hip extensors.

I'd like to do sumos more often, but they tend to bother my hip... I wonder if I can work up to being fine with them, or if it's just that my body's mechanics are no good for them

Posted by: CowPimp

Quote:

Originally Posted by P-funk

i hate sumos they just feel weird to me. maybe it is because i am so short i have very little ROM?

They are a little weird after not doing them for so long, but I used to love them. I don't know why I started leaning toward conventional deadlifts more.

Hey, do you have any tips for my doing front squats? Perhaps some things that you found helpful when you first tried learning the movement.

Quote:

Originally Posted by Seanp156

I'd like to do sumos more often, but they tend to bother my hip... I wonder if I can work up to being fine with them, or if it's just that my body's mechanics are no good for them.

It bothered my left hip slightly, but nothing I would be worried about. If you can't get them to stop bothering your hip, don't force it. There are plenty of other movements. If you can work your way up though, then great.

Posted by: P-funk

Quote:

Hey, do you have any tips for my doing front squats? Perhaps some things that you found helpful when you first tried learning the movement.

keep your chin up and your elbows up.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

keep your chin up and your elbows up.

Are you suggesting that I actually look up a little bit? That does seem like it would help actually.

I know I have to get used to keep my elbows up. I hope that comes in time. The repetitions where I let me elbows drop were really bad because it put a lot of pressure on my wrists since they actually bore some weight.

Thanks for the tips. Sometimes it just takes practice where I repeat these kinds of things to myself. Eventually the functions will become autonomous.

Posted by: Dale Mabry

Keeping your chin up causes you to lean back into the movement, keeping the weights CG over the heel instead of over the toes.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

Keeping your chin up causes you to lean back into the movement, keeping the weights CG over the heel instead of over the toes.

Yeah, I typically look forward when I squat, but I keep my back upright. However, I think this may help me a lot with front squat. I have never really had balance or form issues with any other kind of squat.

Posted by: P-funk

I usually look forward or slightly down (neck neutral) when I back squat. When I front squat I keep my chin up and look up for two reasons:

1) to help me sit back more and keep the bar over my center of gravity.

2) Because my flexability is good in my shoulders so I can get my elbows points straight ahead which, if I keep my chin down, causes me to pussh the bar into my adadms apple and loose oxygen. I have almost passed out before.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

I usually look forward or slightly down (neck neutral) when I back squat. When I front squat I keep my chin up and look up for two reasons:

1) to help me sit back more and keep the bar over my center of gravity.

2) Because my flexability is good in my shoulders so I can get my elbows points straight ahead which, if I keep my chin down, causes me to pussh the bar into my adadms apple and loose oxygen. I have almost passed out before.

Sounds good man. I also have pretty good shoulder flexibility. Even my recovering shoulder is quite good in that particular range of motion. It's virtually 100% again.

I feel you on number 2. I definitely pushed the bar into my Adam's apple on multiple repetitions throughout that set. It sounds like looking up is definitely going to helpe me out a lot. Thanks guys; I really want to get good, comfortable, and strong with this lift!

Posted by: Rocco32

Looking good Cow! I'm thinking of switching things up for a month or so after this comp. So I'm watching what your doing closely

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