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Post by dbunch on Sept 24, 2010 7:52:28 GMT -5
Friday – SQ 9/24/10
10@185 warm-up 3@260 3@295 8@330 5x10@185
This morning started off a little shaky. I just wasn’t feeling that strong and my plan was just to make it through the main part of the work out and call it good. Then after I finished my second set the young lady who was working out at the station next to me tapped me on the shoulder. I took off my head set and she said that she was sorry to interrupt me but she wanted to tell me that she thought I had really good form. She was attractive and she looked like she knew her way around the weight floor so it was a great boost to an old man’s ego. That being said I want to thank her for at least 4 of the reps at 330 and most of, if not all of the sets of 10@185 because if she hadn’t said anything I most likely wouldn’t have done them.
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Post by chancey on Sept 24, 2010 7:59:22 GMT -5
Ha Ha! Funny stuff D. One of the only good things I find commercial gyms for is that extra motivation. I'm thinking that although you were hitting legs your chest gained a couple a couple of inches and the lats were flaring!
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Post by dbunch on Sept 24, 2010 17:28:13 GMT -5
I just found out today that my work schedule will be changing starting the first week of October. I’m moving from the 8:30 - 5:30 shift to the 6:00 to 3:00 shift. So I’ll have to move my workouts from the mornings to afternoons. For once the timing was right on the money. I will finish week 3 (of my 2 cycle) next week and I’ll be in my deload week for the first week of the transmission. We’ll see how it affects my work outs – I’m pretty sure it is going to be a positive.
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Post by dbunch on Sept 27, 2010 8:07:39 GMT -5
Monday – MP 9/27/10
Not a supper impressive day but I managed to trudge through it. I think I tweaked my shoulder this weekend working in the yard. That being said not a bad day all in all. I started and ended my workout with some RC work. Trying to keep them warm an loose.
10@95 warm up 5@150 3@180 – I should have been using 170 but there was a little bad math going on. 3@190 – I was hoping for 5 or 6 but I just didn’t have it in me today.I might have been able to kick out one or two more but I thought better of it, lift smart – lift tomorrow 5x10@100
Dumbbell shrugs 5x12@85
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Post by crazy on Sept 27, 2010 10:53:12 GMT -5
I noticed that you mentioned... [glow=red,2,300]"My current bench and squat are down because I’ve been plagued with knee and shoulder problems. I think I’ve got both under control now if not fixed. I know what causes flair up and I just avoid it."[/glow]
What were you experiencing?
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Post by dbunch on Sept 27, 2010 13:29:31 GMT -5
At its worst, when my shoulder would flair up I would get a pain deep in the joint and anytime I move my (right) arm out of a neutral position. I would also feel it in my chest and in my back (shoulder blade) and down to my elbow. The only way to do the pain justice is to say the first time I had a major flair up I thought I was having a heart attack and I went to the emergency room. I spent the day being poked prodded and scanned. (No problems were found and I was told that my heart is very strong) but no explanation of the problem.
I eventually found a GP doctor who also specializes in Sports Medicine (Bingo!) Anyway, long story short, what was discovered is that my rotator cuff muscles we not as developed(Stronng) and my deltoids and other srounding muscles so when I lifted heavy my shoulder would slip and pinch the rotator cuff muscle causing the pain. There is also a muscle connect you clavicle to the first rib that was injured.
After some trial and (painful) error I discover that I can do military presses with little pain (as long as I don’t overdo it) Front only, nothing behind the head
What I avoid is any heavy dumbbell work above the head. I try not to do any lateral or front raises except with very low weight.
On the bench I moved my bottom point a little lower down my sternum and I work on keeping my form spot on. I also avoid heavy dumbbell work on the bench.
I’m also working with a physical therapist to straighten my rotator cuff
For my knee, basically the same thing I avoid extension work or step up anything that moves my knee outside my center line. Also keeping good form on my squat and deadlift
And with anything, the first sign of bad pain I quit.
It seems to be working as my numbers are starting to go up again and I haven’t had any major problem in the last 7 weeks
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Post by crazy on Sept 28, 2010 6:38:27 GMT -5
That is the same kind of shoulder crap I was experiencing. I have been trying to find a doc that is a GP and sports concious. Not many out there. Would you be able to share his name? Maybe you could send me a private message?
Did anyone mention impingment as the problem?
Do you think these issues were made worse by the strongman type competitions you compete in?
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Post by dbunch on Sept 28, 2010 8:03:45 GMT -5
Actually impingement was the exact word he used to describe the problem. I couldn’t recall it when I wrote the last reply.
And I'm sure all of the heavy lifting made the problem a little worse. What I really believe caused the problem though was years of bad form lifting, not enough warming up or stretching. I’m lucky that I didn’t do more harm than I did. But, it is never too late to correct!
I'll send you A PM with the Doctors Name, number and address
Tuesday – DL 10@185 5@315 3@360 6@400 5x10@210 I was happy with today performance. I didn’t do any other accessory lifts today. Mostly because I’m all but spent after 70+ reps of dead lifts and I wouldn’t have done anything else justice
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Post by dbunch on Sept 30, 2010 7:55:28 GMT -5
Thursday – BP
RC – warm up
10@135 warm up 5@225 2@255 7@285 5x10@150
Bent rows 3x20@95
Bar curls 5x12@bar – I know that is not very impressive but curls with the straight bar really put a strain on my wrists. I normally avoid these but I want to try to get past it as see if I can lift a little more.
Dumbbell Curls 4x8@40
Tricept pull downs w\rope 4x20@100
Done!
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Post by dbunch on Sept 30, 2010 8:17:04 GMT -5
I almost forgot -I got my new belt yesterday. Now the fun task of breaking it in.
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Post by crazy on Sept 30, 2010 9:00:25 GMT -5
what kind of belt?
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Post by dbunch on Sept 30, 2010 10:50:04 GMT -5
I got the forever lever belt 13MM from Inzer. I had the forever tapered leaver but it was getting a little big on me. I was had almost moved the lever to the last notches. I also wanted to lose the tapper. I figured that it will be a couple of months before I get it good and broke in.
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Post by dbunch on Oct 1, 2010 8:08:42 GMT -5
Friday SQ
10@135 - Warm up 10@185 - Warm up 5@275 3@315 7@355 (Bad math again I should have been doing 350 but I’ll take it.) 5x10@185
My original plan was to stop here but I had a little time left so I add a few things
Side bends w\dumbbells 4x10@100
Seated cable rows 4x20@100
This finished up my second cycle. Next week is deload (which I’m looking forward to.) I really happy with way I’ve done over the last 60 days and I think I’ve regained the excitement I once had for the sport and the desire to just go nuts with it. That being said I’m setting some long term goals for myself.
Barring any injuries or illness by my 50th b-day (Just a little under 4 years) I want to: SQ 600: that’s 130 better than my best ever and about 170 above where I think I am now BP 400: That’s 70 better than my best and 50~ above where I think I am now. DL 700: That’s 200 better than my best and 170 above where I think I am now.
Without a doubt these are some aggressive goals but I’m really feeling it so stay tuned to see what happens.
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Post by dbunch on Oct 5, 2010 7:36:46 GMT -5
10/4/10 SP
Deload week so not much exciting to report.
80/100/120/120/100/80
Done
I understand the concept of the deload week but it can sure make you feel like a slacker.
My schedule did change so instead of hitting the gym at 5AM I’m now going at 3:30 PM. I’m trying to get settled into the new grove so I'm glad it is a deload week
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Post by crazy on Oct 5, 2010 9:45:12 GMT -5
Have you ever had a quad strain? About four weeks ago my outside quad twitched and strained during my working sets. Actually hurt after as a strain for a we days. From what I have read on line, the usual place for this strain is the center quad. any idea why it would strain on the outside? My stance was the same.
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Post by dbunch on Oct 5, 2010 11:18:21 GMT -5
I haven’t. My quads are one of the few parts of my body where haven’t had any problems with. Normally my hamstrings fail long before I experience any problems with my quads.
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Post by dbunch on Oct 6, 2010 5:34:52 GMT -5
Tuesday – DL deload 5@170 5@210 2x5@255 5@210 5@170
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Post by dbunch on Oct 8, 2010 7:37:45 GMT -5
It’s funny, about half way through a cycle I start looking forward to my deload week but once I’m in deload week I can’t wait to start my next cycle.
That aside, I went to physical therapist about my shoulder for the first time the other day. His first reaction was that I should drop the over the head work all together and cut back on heavy benching. I had to explain to him that I had long ago given up drinking, smoking, recreational drugs, I don’t chase women anymore and I’m in bed most nights by 9:00 PM. So besides my lovely little daughter one of the few things in life that I derived pleasure from was lifting heavy things and I wasn’t ready to give it up yet. After some discussion we compromised on doing about 15 minutes of RC work at the beginning of every workout and several stretched throughout the day. Thursday BP 5@120 5@1502x5@180 5@150 5@120
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Post by dbunch on Oct 8, 2010 16:52:52 GMT -5
Friday SQ 5@150 5@185 2x5@220 5@185 5@150 and thus concludes deload week
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Post by dbunch on Oct 11, 2010 12:21:45 GMT -5
I just completed my first 60 days of 5/3/1. I wanted to compare where I was to where I’m at now.
Note: the ORMs are by formula and not and actually ORM. The second value is from the 3rd lift in the 3rd week of my second cycle
MP 210, 203 -4%
DL 455, 466 2%
BP 320, 341 6%
SQ 390, 419 7%
The MP is the only lift that did not improve. I was having a really bad day with my shoulder that day. Had I used the value from week 2r I would have been at a +5%. So I’m expecting a big jump next month.
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Post by dbunch on Oct 11, 2010 17:11:35 GMT -5
Monday 11/11/10 Not a happy day in the gym today RC warm up work MP 10@95 5@130 5@150 3@170 I couldn’t even do the 5. my shoulder just felt really fatigued 5x10@100 Seated cable rows 5x12@100
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Post by crazy on Oct 12, 2010 8:47:15 GMT -5
above you mentioned doing about 15 minutes of RC work at the beginning of every day
What does that mean.
By the way, my doctor - second one in 3 years, said the same thing to me. I thought I was going to a doc that understood "us". Turns out he spent most of the time telling me I was stupid in a polite way. I am exactly in the same situation you are. It keeps me going.
One thing that I found out the hard way is that I can not go heavy very often. It is discouraging. the only way I can make gains is to have more time than I am used to between workouts.
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Post by dbunch on Oct 13, 2010 5:29:14 GMT -5
I do about 15 minutes of rotator cuff exercises and stretches before every workout. Talking with the physical therapist I realized that to some extent the RC comes into play in just about every lift, to greater or lesser degrees of course.
Tuesday DL
10@225 warm up 5@280 5@325 8@370 5x10@215
DB Shrugs 5x12@100
A good day. I was really happy with this workout.
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Post by dbunch on Oct 14, 2010 5:51:24 GMT -5
Not my normal BP day or my normal routine. I have an appointment today that conflicted with my workout schedule and an opportunity to work out with a friend so I did my bench day yesterday. I still did my normal core work but switched up on the accessory work.
RC Warm-up
BP 10@135 5@200 5@230 11@260
DB press 4x20@25 w/bands
We tried some high pulls but my shoulder was having nothing to do with that.
Overhead rows with bands 4x20@bands
Shrugs 4x20@135
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Post by dbunch on Oct 16, 2010 5:13:00 GMT -5
Friday SQ 8@135 warm up 5@185 warm up 5@245 5@285 8@320 10@225 Finished Complain, moan, and make excuses… Both the squat rack and the cage were occupied when I got to the gym so I had to wait around 15 minutes for one to free up. And of course, it was the squat rack when I usually use the cage. I felt uncomfortable and off balance the whole time was working out. I managed to get through my core lifts but just didn’t have the juice to make all of my accessory lifts. The long and short of it is I had a bad day in the gym – happens.
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