napalm: slow and (hopefully) steady...

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    Quote Originally Posted by PalmFist View Post

    Shoulder impingement syndrome

    Pretty sure I have that
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    Quote Originally Posted by Vinnyboombots View Post

    Still sucks chronic injuries unfortunately is something you don't think about when you're a kid throwing around all that heavy weight.
    Truth. And it only gets worse

    Quote Originally Posted by napalm View Post

    Meh, there's often more to it than that. I've had a Mumford procedure on the right - he did it open, and that's supposed to clear room for everything to move under the acromium. It worked for about 6 months. A lot if times there are cuff tears/labral tears that don't show up MRI.
    I haven't had a cam yet but the therapy is helping immensely. While I'm sure surgery is inevitable in my situation I'm avoiding it for now. I hate down time / recovery

    Quote Originally Posted by Sean1332 View Post

    Pretty sure I have that
    If your rotator cuff is irritable on a regular you probably have it though there are several reasons for it. Muscle imbalances and bone spurs causing tears are common
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    Quote Originally Posted by PalmFist View Post
    If your rotator cuff is irritable on a regular you probably have it though there are several reasons for it. Muscle imbalances and bone spurs causing tears are common
    It is. I'm guessing from muscle imbalances. I neglected overhead pressing and the importance of rear delt work up until April-May.

    Buncha hurt people here
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    Quote Originally Posted by Sean1332 View Post

    Pretty sure I have that
    Just about all if us do to one degree or another.

    <-----back to tearing up the deck...
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    Quote Originally Posted by Sean1332 View Post

    Buncha hurt people here
    Hahahaga
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    Name:  image-3157409250.jpg
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    Progress...
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    Nice
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    What are the replacement plans?
    Don't worry, man, someday I'ma be nobody too.
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    He's gotta clear out the dead ladyboy hookers from underneath first!
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    Quote Originally Posted by Sean1332 View Post
    He's gotta clear out the dead ladyboy hookers from underneath first!
    Hahahahaha
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    Quote Originally Posted by Swanson52 View Post
    What are the replacement plans?
    Dude, I don't know. This might turn into a total tear down. I'll take some pics later. As with everything else, the dick I bought the house from did it half ass...


    Shower...
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    Quote Originally Posted by Sean1332 View Post
    He's gotta clear out the dead ladyboy hookers from underneath first!
    Lol...
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    Quote Originally Posted by napalm View Post
    Lol...
    How's your injury feeling Napalm?
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    Quote Originally Posted by Vinnyboombots View Post
    How's your injury feeling Napalm?
    Lol, which one?

    Brachialis has been feeling ok since injection, thanks for asking. Might give it a test on weds.

    Will be squatting later today...
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    Quote Originally Posted by napalm View Post

    Lol, which one?

    Brachialis has been feeling ok since injection, thanks for asking. Might give it a test on weds.

    Will be squatting later today...
    Hey squats might end up being your new best friend, it seems that your lower body is the only part of you that's injury free. Lol
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    6/10 squats

    well what a difference a week makes. last week was sh.it, this week everything felt tight.

    warmup

    barx2x5
    95x2x5
    135x2x5
    185x2x5
    205x2x3

    this is the 60/65/70% week. work sets:

    205x3
    220x3
    235x3

    it felt like i just got warmed up so i did another 275x3 and a 295x3 - kinda shooting to hell the whole saving my joints thing.

    finished up with 5 sets of 8 with 185.

    hanging leg raises 5x10

    couldn't prowler today - raining, maybe tomorrow after golf.

    thoughts:

    as bad as every rep felt last week, it was the opposite this week. everything felt rock solid. pulled the box out for the first time in a couple months or so, and was queuing myself to pull my elbows under the bar.

    i might have to rethink this first week at such low percentages, i barely felt warmed up after my "work" sets. maybe i'll move the light week to week 2, and have heavyish weeks 1 and 3, with a light in the middle. what do you guys think?

    felt good to get some good reps in today...
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    I like that idea man.

    Week 1: 3's
    Week 2: 5's
    Week 3: 5/3/1's

    Medium/Heavy/Light

    Good weight to be movin past your prescribed working sets man.

    What else do you do for warming up?
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    Quote Originally Posted by Sean1332 View Post
    I like that idea man.

    Week 1: 3's
    Week 2: 5's
    Week 3: 5/3/1's

    Medium/Heavy/Light

    Good weight to be movin past your prescribed working sets man.

    What else do you do for warming up?
    i think you're on to something here sean, i like that. i'll have to look at the percentages for the first and third week in my spreadsheet tomorrow. i might tweak them a bit. maybe a bit lighter on the first set of the 531 week, and keep week 2 lower intensity. then it would be heavyish-light-heavy-deload.

    the 290 is basically where i left off my last 531 cycle that had my max at 386.

    or maybe i should just do it like he f'ing wrote it...

    EDIT: warmups are a little foam rolling and static hip flexor stretches then under the bar...
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    Check out his book on powerlifting, specifically the "non competitive lifter" template.

    He lays out the weeks just like I mentioned above. Week 1 (3's) and Week 3 (531's) will consist of your 5/3/1 reps/sets, including your AMRAP 3rd set, then working singles up to -95%.

    x3, x3, x3+, x1, x1, x1(~95%) or however many heavy singles you do. Then you get your 5's week as Week 2 to get those repetitions in.
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    Quote Originally Posted by Sean1332 View Post
    Check out his book on powerlifting, specifically the "non competitive lifter" template.

    He lays out the weeks just like I mentioned above. Week 1 (3's) and Week 3 (531's) will consist of your 5/3/1 reps/sets, including your AMRAP 3rd set, then working singles up to -95%.

    x3, x3, x3+, x1, x1, x1(~95%) or however many heavy singles you do. Then you get your 5's week as Week 2 to get those repetitions in.
    i'll look at it now, i haven't looked at it in a month or so..

    fck, it's at work. i'll look at it in the morning...
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    Just finished going over 531 for PL. I think I like the template at the bottom of page 11 where he outlines the PL template. That gives me: heavy-medium-heavy -light, with percentages of:

    Wk 1 70/80/90
    Wk 2 65/75/85
    Wk 3 75/85/95

    I think this is a start, and gives me a little more recovery time.

    We'll give it a whirl starting next week...
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    6/12 ohp/bench

    ohp

    warmup

    barx2x10

    65x2x10

    75x2x10

    85x2x10

    work sets

    95x2x8
    105x2x8
    115x2x6

    felt a little froggy: 135x3

    flat bench

    95x10
    115x10
    135x10
    155x8
    185x2x5

    hanging leg raises

    5x10


    8 40 yd harness pulls w the prowler

    wanted to get a feel of where i was at, or more specifically, how much weaker i got. it's been a while since i did either of these. ohp's felt ok actually, brachialis ached a little, but that's about it.

    not so much with the bench

    for some reason, the plane of the movement just bothers the hell out of it. by the end of the last set, left arm def weaker than right. this just f'ing blows and it's really got me pissed. the injury hasn't gotten any better in the last couple months and based on what i saw yesterday, the injection doesn't appear to have had any effect. i'm going to email the dr awan in a couple minutes to get his thoughts.

    flat bench is out for now, it's just too much. whole left arm above the elbow hurts like hell today. i'm thinking now of alternating between ohp's and dumbells. from week to week for a pressing movement. labrum isn't any worse than usual, it is what it is.

    plan for friday is some light pulls, pendlays and some shrugs.

    stupid f.ucking brachialis...
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    That sucks man. At least the OHP felt good. Just gotta go by the motto of "don't let what you can't do stop you from doing what you can."
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    There has to be some chest exercise that you can use to work around that brachialis or at least one that aggravates it less.
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    Meh, f.ck flat bench. If it wasnt a comp lift I'd never do it.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by rob112 View Post
    Just gotta go by the motto of "don't let what you can't do stop you from doing what you can."
    yep, i'll be looking forward to mondays...
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    Quote Originally Posted by Vinnyboombots View Post
    There has to be some chest exercise that you can use to work around that brachialis or at least one that aggravates it less.
    the search continues...
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    Quote Originally Posted by napalm View Post
    the search continues...
    Remember those days long ago of going to the gym when we were in our early 20's? Not a care in the world and not a chronic injury in our bodies..
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    Man those were the days!!!
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    oh yeah, close the bar, be to work at 7, gym at 4, no worries

    it took me a week to recover from vegas...
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    Here's a thought to ponder:


    What was the guy thinking who put celery with chicken wings?
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    He was thinking "jackpot"
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    it gives my kid something to eat while I plow them..
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    This is the problem I have with celery w wings: it takes up valuable plate space. Take the celery out of the equation and think of how many more wings/year you could crush?
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    Its 930 where you're at..

    ..please tell me that you're eating wings at 930 in the morning!
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    Quote Originally Posted by Sean1332 View Post
    Its 930 where you're at..

    ..please tell me that you're eating wings at 930 in the morning!
    It's 10:30 and yes, I'm getting ready to plow some wings for lunch. Only about 15 though...
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    Quote Originally Posted by napalm View Post

    It's 10:30 and yes, I'm getting ready to plow some wings for lunch. Only about 15 though...
    wtf...thought you were central time zone...only central time zone states are cool..sorry!
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    Quote Originally Posted by napalm View Post
    This is the problem I have with celery w wings: it takes up valuable plate space. Take the celery out of the equation and think of how many more wings/year you could crush?
    What about the blue cheese??
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    Quote Originally Posted by Sean1332 View Post

    wtf...thought you were central time zone...only central time zone states are cool..sorry!
    Lol, what does that make you?
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    Quote Originally Posted by Vinnyboombots View Post
    What about the blue cheese??
    Bleu cheese is out of the lineup today, ranch gets the call...
  

  
 

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