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Swanson-Cube Method to July Comp

FYI; banded couch stretch from supple leopard is brutal. It's a workout in itself.
 
Body day. Bad things.

Ton of warm up. I foam rolled the hips, quads (which hurt like HELL), and hit a bunch of LAX ball work. All told, I spent probably 30 minutes on this stuff.

OHP
bar, 95, 135 (this is uncomfortable), 185 ( my shoulder hurts, I should stop)...
225x5 then an audible POP from my left shoulder. My left arm went dead, I swear to God my face/neck went numb for a minute, and the lava-like fire of pain set in.

Did I stop? Nope, cuz I'm stupid.

HAMMER INCLINE
225/side x 10 x 3

HAMMER LOW ROW
180/side x 12 x 4

SS with

HAMMER BTN PULLDOWN
180/side x 12 x 4

45' LISS Treadmill

NurseWife and NurseSisterInLaw think I have a SLAP tear based on symptoms, ROM, etc. We're going to try and procure a hasty MRI, but it ain't good.
 
It's a tear of the superior labrum anterior to posterior.

They don't usually do surgery until a 50% tear...
 
Best of luck with your injury man and hope it isn't as bad as the say/think.
 
Not what I like to hear big man. Lets hope the MRI comes back with good news.
 
MRI scheduled for Tuesday; wife had one of her colleagues call it in as a referral so I didn't have to wait.

I'm going to modify my plan as follows; I'm probably going to cut out flat and overhead pressing movements. I'll try incline DB as tolerable, but I know I can use the incline Hammer with reasonable comfort. I might bench LIGHT (185-225) as tolerable just to keep the movement pattern.

I'll continue with SQ & DL as prescribed. I think I could manage 1 rep @ 315 regardless of injury situation, so if I concentrate on the other 2 I could still hit the 1270 total needed for worlds. We'll see...squat was a little uncomfortable yesterday when I brought my hands in.

Work around, work around.
 
Sean1332 said:
Could always substitute diff bars also for squatting. SSB, Cambered, Buffalo. 2/3-board work for bench
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Absolutely. I squatted at a diff gym yesterday that didn't have the SSB, but my regular gym does. Definitely an issue easily worked around.
 
Sean1332 said:
Pulling might hurt though. When I hurt my shoulder at my meet it was excruciating when I went to pull.
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Maybe. Surprisingly rowing didn't hurt at all. Seems to be a couple very specific planes that cause me trouble.

In other news-GEAR PRON

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napalm said:
Weird, my labrum doesn't bother me pulling.


And that's a nice looking lever ya got there...
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Yes, if these shoulder shenanigans hinder my DL training, I won't be pleased. However, since I could row, pull down, and hammer incline I think it'll be good.

Pressing straight out and straight up are f.cking NO BUENO though. Depending on how incline BB presses feel, I might sub all incline for flat. We shall see.

Speed deads tomorrow so I won't get to test drive the belt until ME squats on Friday.

Wife traded her Honda today, so I got to sit at a car dealership with searing shoulder pain for 2 hours. Awesome. :/
 
napalm said:
Weird, my labrum doesn't bother me pulling.


And that's a nice looking lever ya got there...
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Forgot to offer...I can throw er on and pose it for you guys. Naked. Whatever, offer's there.
 
Swanson52 said:
I'm lying here pondering how much a bench shirt would add.

If I can go to 495 with a SlingShot...oh the possibilities.
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Dude, get one! Just don't get an improperly sized one like I did. And don't get one from Inzer. Those bitches hurt. This website needs more 500lb benchers.

Edit: Oh ****, sorry to hear about the bad luck, man. Hope you come back quick.
 
Mobility work, stretching, 6 loaded prowler passes, 45' LISS cardio.

Happy Father's Day, all.
 
So I talked with Skip today, and this mf'er thinks he could have me ready to compete in the Sub-Masters Physique class @ The Rocky...

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Will I get kicked out of the club if I try this?
 
Swanson52 said:
So I talked with Skip today, and this mf'er thinks he could have me ready to compete in the Sub-Masters Physique class @ The Rocky...

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Will I get kicked out of the club if I try this?
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This would have to go to the membership committee...
 
napalm said:
This would have to go to the membership committee...
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In my defense;

1) No posing trunks
2) Still doing PL comp 8/17
3) I'm the only fat guy in the group, so being skinny shouldn't be a disqualifier.

I defer to the committee.
 
napalm said:
This would have to go to the membership committee...
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I offer that we'd have to see him bench 500 in a slingshot or bench shirt before the physique competition. Also, if you become lighter than me at any point, you have to back out of the comp. Just my terms, they'd have to be seconded and brought to a vote.
 
herderdude said:
I offer that we'd have to see him bench 500 in a slingshot or bench shirt before the physique competition. Also, if you become lighter than me at any point, you have to back out of the comp. Just my terms, they'd have to be seconded and brought to a vote.
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How much do you weigh?
500?? That's pretty harsh...I have a bum shoulder man!

napalm said:
Any post in the nutrition or bb'ing forums will be dealt with harshly...
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That's fair.
 
Could be a good move to make with your shoulder and all. Get a little lean while you have to hold back, then kill it once your better and be a little lower in the BF department.
 
Good suggestions ^ Think of it as prepping for a lighter weight class.

My pic I posted the other day of the fitness model spilling milk down his body must have really hit home for you :D
 
CountryLiftin said:
Could be a good move to make with your shoulder and all. Get a little lean while you have to hold back, then kill it once your better and be a little lower in the BF department.
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**** I'm hoping for more than a LITTLE lower! Like, 20% lower!

Theoretically, at ~10% bf I'd still be around 235. I'm not too far off saying I'm ~30% now I don't think.
 
Yeah, 500 was pre-injury. That is a little harsh. I'm 222 right now, about to be on some orals, so you're safe as long as you're above 235.
 
herderdude said:
Yeah, 500 was pre-injury. That is a little harsh. I'm 222 right now, about to be on some orals, so you're safe as long as you're above 235.
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Sweet, so I have your vote, cuz I ain't about to be <235.
 
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