Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery
- 12-04-2013, 09:56 AM
- 12-05-2013, 08:58 AM
I believe I tore my RC last week while bench pressing and I'm going on a trip within a few days here, so here's my work out routine until I go.
Tricep Push Downs (black bands) 5x20
Weighted Chin Up/Pull Up 3x6
Barbell Curl 3x10
Repeat (It's not a very strenuous routine, plus, I'm coming off of a hiatus from training. I don't really feel the need to rest in between workouts up until I go.)
I weighed in today: 250 lbs (down from 254)
My nutrition is pretty much a 1500-1800 calorie diet (kind of doing some dietary cramming before my trip because I was too lazy to do it the smart way lol. I won't spend a lot of time like this so I don't feel as if there will be any long standing detrimental effects of doing this type of diet). High protein, low cars, as much fat as I can possibly fit in.
I think a good goal is to be able to do push ups with out feeling pain.
12-05-2013, 07:35 PM
5 minutes jump rope
RC Warm ups and exercises
10 minutes dynamic stretching
Black Band Push Downs
Chin Ups (because why not?)
5 more minutes of jump rope
10 minutes stretching
100 reverse crunches
Easy work out. Nothing special, just trying to do something during this low calorie diet.
12-05-2013, 10:27 PM
1500 calories @ 250lbs bodyweight. Yeahhh, you're a wrestler alright lol. Subbed. What level you wrasslin at now, bubba?
12-05-2013, 10:34 PM
In it, man.
12-05-2013, 11:35 PM
12-05-2013, 11:44 PM
12-05-2013, 11:53 PM
12-05-2013, 11:59 PM
Respect for the participation in D3 wrestling for a couple years. Also no joke. Respect to every wrestler. I was wrestling at a D3 college with some friends just to **** around. These guys didn't suck by any stretch of the imagination.
12-06-2013, 12:22 AM
EDIT: Yeah, when I watch the Big Ten guys on TV, I don't even understand how they do any of the things that they do. The scrambles are fücking legendary. My college roommate (and high school teammate) wrestled David Taylor during Taylor's redshirt year. My buddy was a 2 time Pennsylvania state placer, D1 recruit, and beat the state champ the week before states our senior year. Taylor teched him in the first. Never seen anything like that before in my life.
12-06-2013, 01:02 AM
David Taylor is so good. I can't honestly say I'm surprised given the caliber of wrestler he was. It's almost hysterical how little your high school career counts when you go to D1 college. We had a wrestler here who was a state placer go to Iowa for a camp and he told us how there were some of the Hawkeyes there and he wrestled them. He said he didn't even get a point.
I actually want to participate in the 28 day intensive camp at Minnesota, but it costs over 2 grand. Maybe I'll do the 10 day one or something.
12-06-2013, 01:05 AM
Best way to squat is to fart at the bottom of the rep to help propel your body upwards...like your butt is the bottom of a rocket
12-06-2013, 01:09 AM
12-06-2013, 01:17 AM
12-06-2013, 03:17 PM
Exactly. I mean, Minnesota is probably my top 3 favorite teams in the Big Ten (Penn, Iowa, and Minn) because of how awesome their heavyweights are, but at the end of the day everything that can ever be taught is now on youtube. Not that it's taught to the degree that it would be at a camp, nor does drilling provide you with the experience to handle yourself under the pressure of someone else trying to do it to you, but at the end of the day I can use 2500 dollars for way better things. Especially now given that I have to pay for my own college, which is why I picked up powerlifting -- something to do in the interim. I got kind of hooked on the idea though. Now I want to set a record.
PA is such an awesome wrestling state. Penn is full of ruthless, calculating killers. I seriously WISH I could do that ffs. I'd join a club this year if I was in PA. Unfortunately, there aren't too many clubs around here, so I have to wait it out.
12-06-2013, 03:22 PM
12-06-2013, 03:24 PM
12-06-2013, 06:34 PM
10 minute jump rope
RC warm ups/exercises
5 minutes stretching
Regular Grip Pull Ups
15 minutes stretching.
I DID A PUSH UP WITH RELATIVELY NO PAIN TODAY! I'm excited. When I get back I feel that I'll be able to start hitting the weights heavy again.
Again, easy workout today. Nothing too strenuous.
12-06-2013, 06:47 PM
Not sure if you have heard of him, but Eric Cressy is a shoulder guru. I'd highly recommend you check out his website and YouTube feed regarding shoulder prehab and rehab. Also, Donnie Thompson, aka SuperD, has some good shoulder stuff on YouTube.
Hopefully your shoulder heals up quick, bud. Mine is buggin me too.
12-06-2013, 06:59 PM
Also, if you're having pain in your shoulder don't push through it. I mean, you can to an extent, but what I did was ****ing stupid. I felt a strain in my pec and shoulder, gave it 5 days, and then I benched heavy again. I didn't even make it to 300. Tore at 280 for 4. Tried 315 for 1 after 5 minutes hoping that there was nothing there. I unracked the weight and it just got worse. Don't be me.
12-06-2013, 07:03 PM
Anytime. And mine is an impingment and lack of mobility. It's slowly getting better. I'll only press Tuesdays, only competition bench, and the rest of the week is prehab/rehab for it (majority of it being exercise from Cressy)
12-06-2013, 07:26 PM
That's what mine started as. You're doing the smart thing. Bench Pressing is really what kills the shoulders. If theres any inclining that you do, I would expunge it from your routine all together and do some light over head work and keep the bench press close grip until you feel better. I actually did that back in high school when my shoulders were feeling destroyed, and I was about to do that actually. Then it tore. Whole new things to deal with.
But your way sounds like it's pretty good too. I think I'm going to be tackling it a lot like you right now.
12-06-2013, 07:32 PM
12-06-2013, 09:18 PM
If you check out my log, you will see that I've had a whole bunch of shoulder operations. My bilateral impingement was so intractable that they performed bilateral clavicular distal excision (cut the ends off my collar bone), so I have faux A/C joints.
Where did it all start? Wrestling. Repeated dislocations. And then a short stint of rugby brought even more. Some 23 years later, I learned I am hypermobile and have a connective tissue disorder. No more wrestling or other fun stuff.
Subbed. Good luck with your goals. You're already a strong kid. And big props re the collegiate wrestling!
P.S. @Sean1332 knows a helluva lot more than I will ever know about powerlifting -- and he's also way stronger than I've ever been or will be -- and it's quite possible he has a better understanding than do I re the interplay between power-lifting movements and how they ramify on various injuries. So, to be clear, when he speaks, you ought pay attention.
"The Iron never lies to you."~Henry Rollins
"People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
12-07-2013, 12:01 AM
As for my advice, it was more anecdotal than anything. The more overhead pressing I did the better I felt, and starting strict military presses extremely light and really going through the range of motion and gradually adding weight along with a lot of posterior delt and rhomboid work definitely helped out too. I also did a lot of things like push ups and yoga along with shoulder prehab things (Not that I knew what that was at the time, my gym teacher -- a formal NFL Vikings lineman -- showed me). I mean, what you say may be true, but it's not the case for me. The more incline pressing I did the faster my shoulder health declined. I also learned about keeping my back tight and a strong arch which really helped to resolve it. I don't think close gripping takes work off the shoulders, it just doesn't compromise your shoulder in precarious, over-stretched positions as say...a really wide bench press. You'll see far more injuries off of wide grip bench presses than close grip. In fact, the only time I've ever injured myself benching is wide gripping. Close grip seems to muck up my elbows far more. This is just my experience, though. To each their own.
As for Sean, yeah. My first problem and he already comes in and gives me a link to help. Definitely a great resource of knowledge.
Thanks for subbing! I hope to see your input again. You seem like you know a couple things yourself.
12-07-2013, 12:14 AM
12-07-2013, 03:12 AM
Jinxie knows his injuries and injuries take priority in PLing IMO so you're on the right track. I'm still learning prehab/rehab.
Mind if I ask your teachers name?
I had a Vikings player as a teachers assistant or something for a day in the 5th grade. (he may have just visited the school)
12-07-2013, 01:37 PM
12-08-2013, 04:23 PM
5 minutes jump rope
Rotator Cuff warm ups+exercises. Everything off of this right here. >>Shoulder Hurts? Start Here. | Eric Cressey | High Performance Training, Personal Training
5 minutes stretching
Black Band Push Downs
Diamond Push Ups
Military Push Ups
5 minutes of jump rope
10 minutes stretching
Repeat RC work.
100 reverse crunches
Again, easy work out (except for the squats). I'm not entirely sure why I took it easy on squats, but for the most part I feel fine. Back to lifting semi-heavy. I'm doing push ups here just to see dhow my shoulder is progressing. I didn't do anything yesterday because the weighted pull ups actually kind of hurt it. Not the actual movement so much because I really make sure that I pull my scapula together and pull from the elbows through the rear delts, I guess it was more just the dangling.
Also, for those who are following and notice discrepancies from my previous work out posts, it's because I decide what I want to do before I go into the gym and then post it here before I go do it. Just in case you come back and wonder where the extra set or maybe less reps on an exercise is coming from.
12-08-2013, 04:42 PM
Hopefully the RC work is gonna help you out. No harm in you not going balls to the walls with squats today. Straight bar doesn't do a bum shoulder well. I've been using a Buffalo bar or SSB for comfort reasons.
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