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    Ok fellas, I have a tentative plan for the rest of the year. Upper body will remain virtually status quo with the only alteration being taking out bench and using floor press and incline as the ME with dips and seated DB press for my vertical pressing work. OHP doesn't put much stress on my back, but I don't want to risk it.

    Lower body will be very, very boring as I'm pretty limited. I have a friend that manages a gym about 20 mins away that has a GHR and I'll be using a lot of that, walking lunges, and BSS. Core work will be primarily anti-lateral flexion and rotational work.
    M.Ed. Ex Phys

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    11/26 Upper

    Dips
    BW+45x10x2
    BW+45x15 PR

    HS Uni Row
    135x10
    160x10x3

    Lat Pulldowns
    200x10x3

    Seated DB Press
    60x10x2

    Hammer Curls
    50x10x2

    Ugh, I hate being limited and having to hold back on my weights. I did set a PR, but I do attribute that to a lack of fatigue to the muscle from not pushing the earlier sets. I'm trying to really stay positive about this entire situation and I know that it's going to be awhile before I have a bar on my back.
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    11/29

    Floor Press
    225x5
    235x3
    250x3

    Pullups
    BWx8
    BW+20x5x3

    Incline DB Press
    70x10
    75x8
    80x8
    85x8
    90x8

    Meadows Row
    70x15
    90x12x3

    Cambered Curls/Pullaparts/Pressdowns
    95x8/15/110x15
    95x8/15/110x15

    You know, I had a very big thing happen today: I had fun in the gym. I really can't say the last time I had fun training since I've been so inconsistent and stagnant for months now. I'm not saying that I've hated training, but it felt like more of a chore than a hobby. Maybe this setback has allowed my head to recharge and it's definitely forcing me to become more cerebral with my training. The back is feeling better by the day and I hope to be 100% by January.
    M.Ed. Ex Phys
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    That's what it should be about: fun. It's easy to stress over though. Especially if meets/injuries are involved. Good shït dude.
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    Powerlifting reminds me of when I used to play in bands in the sense it has that ability to have people forget why they started in the first place. The sheer enjoyment. Id imagine even more so as your skill is higher. Glad you are enjoying the workouts man. Find the line.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Hell yea man. I try to get some enjoyment every day I go to train, one way or another. Good workout too.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I had the tell take sign of a bitchin' session: cramping throughout the evening. Showering took 20 mins because I kept having to take breaks while washing my hair because of brachioradialis cramps.
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    12/2

    OHP
    135x8x2
    145x8
    145x7

    Wide HS Row
    160x10
    180x8x3

    Incline DB Press
    70x12x3

    V-Pressdowns (w/ Fat Gripz)/Seated DB Clean
    90x12x3/20x8x3

    DB Curls
    45x8x2

    I absolutely love it when you have those days where you don't want to train, but something clicks as soon as you get there and lock in on training. I only had to pull back on OHP since I use a staggered stance with my right light behind and it puts some slight strain on the QL and I went with more of a volume type of day as a result. I bought some new toys over the weekend as well. I got some new wrist straps, some MFR tools, a thigh sleeve, some liniment, and a Titan Super Ram. I'll be using this ASAP, which will likely be Saturday instead of Friday since I have my final roadtrip for the year this week.
    M.Ed. Ex Phys
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    12/6

    Incline BP
    185x5
    205x3
    225x2
    235x2

    Lat Pulldowns
    200x10x4

    Dips
    BW+45x10x3

    Tate Press/HS Preacher Curl (uni)
    35x10/55x10
    40x10/55x10
    45x10/55x10

    Pressdowns/Band Facepulls (light)
    90x15x3/15x3

    I'm on the road right now and had to get in a quick session at a Gold's in lovely San Angelo, TX. It wasn't too awful, but I've already been spoiled by the TX Power Bars.

    One thing that I need to address is my impingement in my right delt. It's getting cranky and this cold snap we're having isn't helping.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    12/6 Incline BP 185x5 205x3 225x2 235x2 Lat Pulldowns 200x10x4 Dips BW+45x10x3 Tate Press/HS Preacher Curl (uni) 35x10/55x10 40x10/55x10 45x10/55x10 Pressdowns/Band Facepulls (light) 90x15x3/15x3 I'm on the road right now and had to get in a quick session at a Gold's in lovely San Angelo, TX. It wasn't too awful, but I've already been spoiled by the TX Power Bars. One thing that I need to address is my impingement in my right delt. It's getting cranky and this cold snap we're having isn't helping.
    Lemme know how you fix your impingment.

    Strong inclines btw
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    Quote Originally Posted by Sean1332 View Post
    Lemme know how you fix your impingment. Strong inclines btw
    Thanks. I need to do the Donnie reset for the joint and drive it down. I call tell that it's slightly protracted.
    M.Ed. Ex Phys
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    Hey what happened to your little girlfriend? Did she split for good this time?
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    She's on one of her exodus that she takes every now and then. She'll be back eventually.
    M.Ed. Ex Phys
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    Whatever gives her peace and clarity.
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    Name:  image-2566713368.jpg
Views: 58
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    Here was the highlight of my weekend. No injuries to me and just a little stiff.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93 557"/> Here was the highlight of my weekend. No injuries to me and just a little stiff.
    Sucks dude. Glad you're okay.
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    I also left my Rumbe Roller and my Beastie in a fcking hotel this week!!
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I also left my Rumbe Roller and my Beastie in a fcking hotel this week!!
    Duuuuude that fûcking blows. Will they mail them?

    How is the beastie, BTW?
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    That thing is freaking awesome. I was able to really hit a tiny strip in my glutes that has been tight as hell an it alleviated it. I'll just have to get a new one of each.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    That thing is freaking awesome. I was able to really hit a tiny strip in my glutes that has been tight as hell an it alleviated it. I'll just have to get a new one of each.
    Do you need the base for it? I don't imagine you would
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    Quote Originally Posted by Rodja View Post
    That thing is freaking awesome. I was able to really hit a tiny strip in my glutes that has been tight as hell an it alleviated it. I'll just have to get a new one of each.
    Holliday wish list ma man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Sean1332 View Post
    Do you need the base for it? I don't imagine you would
    I got it with the base. It makes it easier for someone else to use on you.
    M.Ed. Ex Phys
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    Well, I did find my Beastie this morning in one of my bags, but someone in San Angelo has themselves a bitchin' extra firm RR.
    M.Ed. Ex Phys
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    12/9

    Floor Press
    230x5x3

    HS Row (neutral)
    190x8x4

    Incline DB Press
    60x12x2

    BB Curls/Pullapart Series
    85x10x3/10x3

    Tate Press
    30x15x2

    Irritated my right AC further on my last set of FP. I've iced it and took Aleve as soon as I got home. Hopefully, this will mitigate some of the inflammation tomorrow. However, I was noticing extra speed in my sets at 230, which is encouraging for the future.
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    12/11

    OHP
    135x8
    150x7
    150x8

    Pull-ups (neutral)
    BWx8
    BWx6x2

    Prone Incline DB Shrugs/Band Facepulls (light)
    70x15x3/15x3

    Getting back some mobility in my upper back after some good massage and shoulder dislocations. OHP felt good and I was able to go slightly heavier. I tried to do some dips, but it didn't feel right and I scrapped them. I was a tad too aggressive with the MFR around my biceps tendon and bruised the fascia. It didn't hold me back on OHP, but it was quite uncomfortable on dips.
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    12/13

    Incline BP

    185x5x2
    195x5
    205x8 (Ram)

    Prone Incline DB Shrugs
    75x15x3

    DB Preacher Curl
    30x8x4

    Band Ex Rotations (mini)
    15x3

    Nothing too special here. Just getting some work done and playing it safe. Some of the guys shirted up and it made me a little sad inside.
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    12/16

    Seated DB Press
    50x10
    60x10x2

    Inverted Rows
    BWx15x4

    BB Curls/Pullaparts (mini)
    85x10x3/15x3

    Rolling DB Ex/DB Shrugs
    40x10/70x15
    40x10/80x15

    I wanted to do some DE FP, but my AC is rather inflamed right now and it was a no go. I'm slowly working out a gnarly adhesion in the upper trap that is exacerbating the situation and causing extra tightness in the area.
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    How did the AC joint handle the presses?

    I'm going to a sports masseuse tomorrow to have her work all the crap out in my back. Maybe that'll help mine.
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    Better take care of that thing Ryan. It might be almost time to see a doc...
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    Quote Originally Posted by Sean1332 View Post
    How did the AC joint handle the presses?

    I'm going to a sports masseuse tomorrow to have her work all the crap out in my back. Maybe that'll help mine.
    Overhead and DB presses are fine. There's no irritation as long as I remain tight in my upper back.

    Quote Originally Posted by napalm View Post
    Better take care of that thing Ryan. It might be almost time to see a doc...
    This is very reminiscent of what happened to me in '10. At that time, the AC was inflamed due to internal rotation of the humerus. This is about the same thing, but its's more retraction of the humerus and less of the internal rotation. I can palpate the area and it temporarily alleviates the pain when I gently massage the area.
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    12/18

    WYT
    15x6x3

    Cambered Curls
    75x10
    95x8x2
    75x12-pause-6

    Seated DB Preacher Curls
    30x8x2

    DB Shrugs
    80x15x3

    Rope Pressdowns/Incline Rear Fly
    70x12x3/40x12x3

    I'm more or less hitting weak points and focusing on increasing both the ROM and strength of the RC concurrently. I did a ton of band traction prior to doing any lifting and I could feel my humerus being driven back into socket along with more upper back mobility. While it's frustrating that I can barely do any pressing outside of OHP and maybe incline, this will give me time to recharge my head and move forward in the new year.
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    12/22 Lower

    Box Squat
    135x3x10

    GM
    95x10x4

    Band Pallof Press (light)
    8x4

    I've never been so happy to box squat with 135 as I was today. Zero pain in the QL during the sets and I was really able to feel the psoas stretching and working during the Pallof. I did the hip mobility that was recently posted by EFS and it is a fücking godsend for anyone with hip mobility or stiffness. I usually have some clicking in my right hip, but this almost immediately cleared it up and also helped to open up the glutes to dig out some adhesions.
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    Was that the band article that Napalm posted?

    And it's nice to see a lower day in here again!
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    Heal up bud, I'm trying the hip thing tomorrow...
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    Subbed. Nice work in here Rodja.

    I'm looking into this hip article right now.
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    Got a link for it?

    Is it the mini band one?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Awesome news!


    And that hip series is boss
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by CountryLiftin View Post
    Got a link for it?
    its in my thread somewhere...
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    Quote Originally Posted by CincyKiller45 View Post
    This.

    I tried to use a short monster mini at first, but it was too much tension. I used a doubled long monster mini when I did the series and then used my Beastie to dig out some junk in my hip flexor area.
    M.Ed. Ex Phys
  

  
 

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