boilermaker said:
Thanks for the vote of confidence. I'll definitely search around about those topics too. Thank ya sir.
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- Thread starter CowPimp
- Start date
Thanks for the vote of confidence. I'll definitely search around about those topics too. Thank ya sir.
Hahaha, niceCowPimp said:
Wednesday
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.
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.
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!
Thursday
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.
DeadBolt said:
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.
Friday
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!
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!
Last edited:
Impressive Sumos CP!!
yellowmoomba said:Impressive Sumos CP!!
Thanks YM. I'm actually stronger conventional, but I felt like I was due for different variation of deadlifts.
CowPimp said:
How'd you like the sumos? Sumos hit my glutes pretty good.
yellowmoomba said:
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 themCowPimp said:
.
P-funk said:
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.
Seanp156 said:
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.
P-funk said:
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.
Keeping your chin up causes you to lean back into the movement, keeping the weights CG over the heel instead of over the toes.
Dale Mabry said:
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.
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.
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.
P-funk said:
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!
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 
Saturday
Rocco32
Thank you sir. What do you think you might be moving onto after Westside?
Warmup ~5 Minutes Jogging
9 Sprints
Cooldown Walking & Stretching
Decided to do some sprinting this evening. Got out and did it a little late, but that's okay. Better late than never. I ended up taking a little nap today; I just can't ever get used to waking up at 7AM on Saturday for class. Bah.
As a side note, my shoulder felt quite good today. It hasn't really bothered me at all, and it was feeling really good when I was doing my stretching. Flexibility is improving all around. It still feels a little funny first thing in the morning until I move it around a little, but that was much less pronounced today.
Rocco32
Thank you sir. What do you think you might be moving onto after Westside?
Warmup ~5 Minutes Jogging
9 Sprints
Cooldown Walking & Stretching
Decided to do some sprinting this evening. Got out and did it a little late, but that's okay. Better late than never. I ended up taking a little nap today; I just can't ever get used to waking up at 7AM on Saturday for class. Bah.
As a side note, my shoulder felt quite good today. It hasn't really bothered me at all, and it was feeling really good when I was doing my stretching. Flexibility is improving all around. It still feels a little funny first thing in the morning until I move it around a little, but that was much less pronounced today.
I'm not sure yet. I liked your full body routine you adapted from chad waterbury and the one Bludevil is doing. Those are both options. Something to keep my strength up but slow down just a bit so my body can rest. It's taken a good beating (CNS) on Westside.
Sunday
I'll have to take a look at Bluedevil's journal. I'm sure you'll enjoy whatever you do. I certainly understand where you're coming from with Westside. It is definitely a taxing routine.
Stretching
Lots of sleep and some good stretching. Yay for setting the clocks back an hour.
Rocco32 said:
I'll have to take a look at Bluedevil's journal. I'm sure you'll enjoy whatever you do. I certainly understand where you're coming from with Westside. It is definitely a taxing routine.
Stretching
Lots of sleep and some good stretching. Yay for setting the clocks back an hour.
Wassup pimp!!! I see lots of stretching and rehab...glad its getting done!!! Hows the shoulder feel? Gettin better or still just stable?
Monday
It's actually feeling really good again today. I experienced less pain, and used significantly more weight, than the last time I bench pressed. Thanks for stoppin' in DB.
Warmup 5 Minutes Elliptical
SLDLs
317 x 5, 5, 4
Bench Press
135 x 10, 10
145 x 10
Yates' Rows
207 x 6, 6, 6
DB Lateral Raises
15 x 15, 15
Farmer's Walks
85s x Oneway, Oneway, Oneway
Full Decline Situps
BW x 16, 16
Cooldown Stretching
My grip strength is a bit down from where it was. I think that's about the biggest strength hit I took from my shoulder injury. Seems like that detrains quickest for me. Even so, it wasn't too bad. I'll certainly be back to where I was soon. My posterior chain definitely had some left in it on the SLDLs.
Bench press went well. My shoulder was behaving quite well. I decided I'm to the point where I'm just going to train my arms together on pressing movements, horizontal too.
Rowing felt good. I kind of like not going to failure more with rowing. I slip out of good form so much more readily than when doing other exercises to total failure.
Farmer's walks were thrown in for grip work. I think I'm going to start training my grip again lightly.
DeadBolt said:
It's actually feeling really good again today. I experienced less pain, and used significantly more weight, than the last time I bench pressed. Thanks for stoppin' in DB.
Warmup 5 Minutes Elliptical
SLDLs
317 x 5, 5, 4
Bench Press
135 x 10, 10
145 x 10
Yates' Rows
207 x 6, 6, 6
DB Lateral Raises
15 x 15, 15
Farmer's Walks
85s x Oneway, Oneway, Oneway
Full Decline Situps
BW x 16, 16
Cooldown Stretching
My grip strength is a bit down from where it was. I think that's about the biggest strength hit I took from my shoulder injury. Seems like that detrains quickest for me. Even so, it wasn't too bad. I'll certainly be back to where I was soon. My posterior chain definitely had some left in it on the SLDLs.
Bench press went well. My shoulder was behaving quite well. I decided I'm to the point where I'm just going to train my arms together on pressing movements, horizontal too.
Rowing felt good. I kind of like not going to failure more with rowing. I slip out of good form so much more readily than when doing other exercises to total failure.
Farmer's walks were thrown in for grip work. I think I'm going to start training my grip again lightly.
do you have an eta of when your shoulder will be healed? i seem to forget.
my apologies for being too lazy to dig through and find out what happened to your shoulder. surgery or ongoing problem? all great suggestions above with regards to front squats. do you find that your injury prevents you from securing the bar on your shoulders at all?
as a side note, your journal title cracks me up.
as a side note, your journal title cracks me up.
Looking good Cow. Seems like your coming along nicely!
Tuesday
soxmuscle
It's pretty much healed at this point, like 95%. It rarely bothers me now. It's really just a matter of getting it strong enough to support heavy weights. It'll still probably be another couple of weeks, as I don't want to progress too quickly and risk damaging connective tissue, which takes longer to adapt. I could've gone heavier on the bench press last time, but I'm playing it safe.
The13ig13adWolf
I sublexed my shoulder at the end of August. I was body surfing. Basically, I was drunk and I decided to try and body surf a big ass wave way too late. It wasn't really surfing that time; the wave basically pummelled the crap out of me. It slammed me against the ocean floor and I folded over top of my right arm. It was the equivalent of my arm getting pulled over and behind my head so far it came out of the socket.
My arm is almost back to normal, save for my strength on pressing movements. It didn't seem to bother me doing front squats. It was more of an issue of conciously making an effort to keep my arms up. I'm glad you like the title; I try to make them entertaining. Hehe. Thanks for stopping in too by the way.
Rocco32
Thanks bud. I appreciate the positive comments.
Stretching
Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15
No real workout today. Weights come tomorrow morning though. I'm going to hit up front squats again.
soxmuscle
It's pretty much healed at this point, like 95%. It rarely bothers me now. It's really just a matter of getting it strong enough to support heavy weights. It'll still probably be another couple of weeks, as I don't want to progress too quickly and risk damaging connective tissue, which takes longer to adapt. I could've gone heavier on the bench press last time, but I'm playing it safe.
The13ig13adWolf
I sublexed my shoulder at the end of August. I was body surfing. Basically, I was drunk and I decided to try and body surf a big ass wave way too late. It wasn't really surfing that time; the wave basically pummelled the crap out of me. It slammed me against the ocean floor and I folded over top of my right arm. It was the equivalent of my arm getting pulled over and behind my head so far it came out of the socket.
My arm is almost back to normal, save for my strength on pressing movements. It didn't seem to bother me doing front squats. It was more of an issue of conciously making an effort to keep my arms up. I'm glad you like the title; I try to make them entertaining. Hehe. Thanks for stopping in too by the way.
Rocco32
Thanks bud. I appreciate the positive comments.
Stretching
Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15
No real workout today. Weights come tomorrow morning though. I'm going to hit up front squats again.
Heya bud glad to see your keeping up with the rehab! Looks good!
Killer SLDL's! Man I hate doing those bro I just can never get the hang of it after kicking my ass with quads before it and heavy deads in the begining of the week.
Killer SLDL's! Man I hate doing those bro I just can never get the hang of it after kicking my ass with quads before it and heavy deads in the begining of the week.
