Discussion in 'Member Journals & Pictures' started by Venkman, Jan 4, 2016.
Post your experience when you try it, I am pretty curious on that one.
Log in or Sign up to hide this advert.
Bench is looking strong mate @Venkman
Still having shoulder issues I see, that sux mate
Thanks man. Getting there. Was looking for 160kg or so at the end of this program, but we'll see how we go.
Yeah, can't remember when I didn't have shoulder problems now tbh haha.
4x222.5kg PR maybe?
GHR - 4x10 BW
Reverse Hyper - 3x15 40kg
Sinuses still a bit blocked up. Went fairly well. I wasn't overly happy on form. Lower back had some DOMS from bench yesterday which I never usually get. Must have been something to do with the bench height. I wasn't really timing off the floor with my hip position very well. Still, decent numbers. I should be at around 225 or 230 for a double from a deficit next ME day.
Incline Bench Press - 4x8 60kg
JM Press - 3x10 40kg
Lots of rotator cuff work
Just fucked around a bit seeing where my shoulder is at. I don't think doing incline for the rest of the program is a good idea unless there's a significant improvement before Monday. If it's feeling somewhat better I'll do a super low incline (like barely above flat), or maybe even just flat. If THAT doesn't pan out, I'll do some heavier tricep work on JM Press or something.
Cold is hanging around. Throat feels like it has gotten worse again, but my sinuses are clearing up.
SSB GM - 5x10 60kg
GHR - 4x10 BW
Reverse Hyper - 4x15 20kg
Good mornings felt good. Nice and easy. Bit of a nothing day. Just taking it easy.
Bench Press - 5x8 85kg
OHP - 3x10 40kg
BB Row - 4x10 72.5kg
Tris push downs (different grip widths) – 4×15 20kg
Shoulder has improved somewhat. Far from 100% though. Warmups were fine, but the first couple working sets were iffy on half the reps. Found a bit of my scap to get with a ball and the rest of the sets were no problem. The pain seems mostly isolated in my delt now instead of everywhere in the shoulder, and the referred pain down my triceps is gone. Still not sure where it's originating from though. I have a feeling it's a couple different issues though. Definitely long head of biceps and my neck. Possibly something else. Total mess haha.
First couple sets of OHP were fine too, but the third started hitting my delt again. I think the goal for ME work this week will be just to hit something reasonably heavy and no PRs. It'd be nice if the injury clears up more so I can, but I'm not holding my breath.
DE SSB Box Squats (50s rest/med-wide stance) – 10×2 110kg + orange bands
DE Deadlift (Texas bar/50s rest) – 8x2 140kg
45 degree hyper - 3x12 10kg on chest, 12 x 10kg behind head
Seated neutral grip row - 3x15 90lb
Standing abs - 2x15
Pretty decent day. Had to change things up for this last wave to keep me interested til the end of the program. Been feeling a bit rubbish so doing something different was good.
Forgot to update yesterday, whoops.
Bench Press (+ 13kg bands):
12×107.5kg (2 board)
Dips - 5x15 BW
Lat Pulldown – 2×10 40kg pronated, 2×10 40kg supinated
Band tris and bis
Went alright. Shoulder wasn't too bad while training. 130kg would have been nice to hit, but not too surprising I didn't hit that given the injury. Still, not too far off. OHP still out, so subbed in dips.
Deficit Deadlift (2 mats/Texas bar + bumpers):
Narrow SSB Box Squat:
45 back extension DL – 5×10 yellow band
Single leg curl – 3×10 16kg
Took a while to get into the swing of things this morning. Wasn't until after the 190kg that I didn't feel like falling asleep. Happy with the top set. 10kg over last program.
Quad flared up while sleeping last night and woke me up. Nfi whats up with it and why that'd happen days after a lower day.
Nice lifts man. Super strong. I will have to read your thread and others. I have to wait until my damn finger knits after breaking it to deadlift again.
Depending on how long you have to wait, would figure 8 straps or those steel hook ones help at all? Might be able to get some light work in still.
Good idea. I have a set of straps in my bag I don't use but yea I will probably look at using it on my left hand but rely on hand grip with the right. I don't like the idea of straps but needs may dictate it. It is left index finger so will wait a few weeks to let it get underway in healing.
If it were me I'd get some of those hook ones cos I'm impatient and paranoid about losing strength on deadlift haha.
Can still do seated rows, lat pulldowns, or potentially barbell rows then. Then I'd hit up good mornings, front squats, leg press, zerchers etc. Whatever I could.
Your idea is probably more sensible though.
LOL I am training but no deads. Did back the other day minus deads. Managed to get heavy cable rows and lat pull downs. Pull ups were manageable. I am with you about the paranoia haha.
Nice deadlifts man, does your hip bother you much these days?
Thanks man. Hopefully in line for another PR soon.
Not so much my hip as in my greater trochanter, but my vastus lat which flared up around the same time still hurts. And on my other quad near my VMO can get bad. I did that one on the 12x160kg after not squatting for ages.
How's yours going?
It's always something haha, does your vastus lat hurt in the muscle belly itself? Or where the tendon attaches to you knee?
I can see you still do some manual therapy type stuff with balls etc right? Do you find it has a lasting effect? The trend these days seems to be the opposite to 5 years ago when Kelly Starett was so popular, I keep seeing stuff saying foam rolling/manual therapy type stuff is a waste of time, beyond temporary changes in ROM around a joint. But I think maybe the answer is in between somewhere excessive amounts of mobility stuff and nothing at all.
It's weird last year my right hip gave me trouble (and my left knee), now my left hip is causing issues and my right knee, so it's swapped sides haha. I think I have a very unsymmetrical squat and it's always going to cause issues. The last few weeks I dropped squats out and everything is starting to feel a lot better which is good.
Also I hurt my back deadlifting a couple of months back somehow, I felt something on a heavy set of 5 and the next day could hardly bend over, it took me 5 min to get a sock on haha, every time I worked up to heavy weights on deads or low bar squats it would flair up. So I've dropped those out, I think my days attempting to be a powerlifter might be over. But I'm enjoying some hypertrophy stuff at the moment anyway so it's worked out ok.
Yeah, the vastus lat one is slightly lower than in line with the GT but is the actual muscle in that one area mostly, but occasionally I can feel it refer down even to my tib anterior. That's my right leg. My left leg has the pain around the quad tendon/VMO. I can feel them both to some degree during any squat movement. I need to take some time to fix them after this program. Well, I say that...haha
Haha, I had the same issue with opposite sides a while back. My GT problem started in my right, then left got worse and right was better, then left got better and right is now worse and it has been that way for a while.
Yeah I still do manual therapy, mainly with a ball or bands now though. I still use a foam roller/PVC pipe for some stuff but not as often. I agree, it's gone the opposite way now. I wonder if Starett's business has taken a hit at all haha.
I guess it'd be a waste of time if you're expecting permanent change and to be rid of injuries just from foam rolling. But if that temporary increase in ROM allows you to train or be able to do rehab then it seems pretty beneficial to me.
Oh man, I've been in that boat from deads and squats before too. My worst one was from squatting and I felt something go in my glute and my whole lower back and glutes went into a spasm. Where in your back is it? SI issues seem pretty common for squats and deads. Couple guys at the gym suffered from it recently. Could be worth looking at some rehab videos for that? It's one that tends to need rest, but it may speed things up if that's the problem.
Bench Press – 5×8 90kg (last set paused)
Dips - 3x15 BW
Supinated BB Row – 4×10 72.5kg
Tris push downs (different grip widths) – 3×15 20kg
Cable curl - 2x10 20kg
Delt didn't feel great on the first set, but was alright on the others. I haven't had any NSAIDs for a few days, had a shorter warmup, and was still able to do today's session so there's some progress there. Also did some straight arm pull downs between sets of bench which seem to help cue more lats and reduce pain a bit.
DE SSB Box Squats (50s rest/med-wide stance) – 10×2 115kg + orange bands
DE Deadlift (Texas bar) – 5×2 120kg
45 degree hyper – 3×15 BW
Completely ruined from work and had nothing today. Had to talk myself into going to the gym. Almost only did half the sets on DE squats but managed to get through it. Wasn't so lucky for deadlifts and didn't bother doing timed sets. I could feel my biceps getting sore at work too. Hopefully tomorrow doesn't mess them up too bad for board press on Thurs.
Separate names with a comma.