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Country Gets HUGE with 5-3-1, Erase and DAA.

Looking back, I wish I made better notes of how I felt on supps... but I did gain some nice pounds on deads in the 3ish months when I was buying then using my erase/daa, and hit the 550 3 weeks after. Made modest progress on bench and squats too.

I am going to overhaul my program a bit, to basically work in more jokers/extra work and focus on more effective assistance work and overall volume. I think I will skip mondays bench in favor of a deload type workout, and maybe do my 5/3/1 week thursday if my pec/ shoulder is feeling good. If not then just hit it monday and then start my deload. Do my dead and squat as scheduled.

Now I'm going to try to enjoy my weekend!
 
Yeah after this ArA run is over. I'm gonna take a nice break from supps besides my everyday stuff, then a 8 week run of erase/anabeta. I ran erase/DAA for 8 weeks last year which seemed to dry me out a bit, and give me a nice strength boost.
 
Had a body day today... basically did some work on my shoulder/pec to help it loosen up and feel better.

Banded RC work,

pushups - 20, 25, 30

Bench - bar

hanging leg raise, 20x3 +some extras

decline sit up +25x20,10

Russian BB twists - barx7, +25x5,10 (explosive)

stretch out, tried to find something that would function sort of like a GHR and did some supine leg curls.

Had to peace out in order to eat on time, but I wanted to do some extra conditioning. Will probably do that tomorrow.
 
Do you have tomorrow off from classes?
 
Thanks guys. Pec is okay. I can't tell if its pec insertion or the actual belly of the front delt. But it's alright, hasn't felt great since bench and squatting... but today/tonight was better.

Toro, I don't. I work in the morning then have 4 classes. But we are on a compressed schedule so classes are shortened. I also work a little tomorrow night. I'm deloading this week though I'm pretty sure. This needs taken care of now.
 
Had body day again today, did some conditioning etc.

Hit a few pushups and pull ups, some RC work, then did 10 minutes on the tread at full incline (15 degrees) at an average speed of 4 mph. last 6 minutes were at 4.5, and I was pouring sweat, nice burn in the legs, good blood flow. Got my HR to peak at 202 which is damn high. Definitely a good workout for conditioning the cardiovascular system while staying low impact and now affecting the other lifts. I then talked to a kid about squats and his workout, and he half squats, I called him out, he said going deeper is bad for your knees and he doesn't wana lift he wants to look good. While he is half squatting 405x2 lol. He would look better with 285x12 to depth... but whatever. I'm not his daddy. I just said whatever.

Anyways just gona completely deload now. My shoulder sounds iffy, but less pain today... I'm gona just do gentle stretching starting like thursday, no nothing but mobility and stretching. Between my old dislocated thumb, hips, SIJ, right lateral meniscus, 2 spots in my back and my shoulder + way too tense traps, my body needs a full and complete rest and recovery. As I feel better I will add in some light activity but I could use a nice break and need to let this shoulder heal. For the record both have some cracking but it's only when the glenoid fossa is rotated down and scape and protracted/extended (out from body) and I move in in a circle. In bench position there is no noise or pain or anything.
 
I just wanna get toned and cut man. But I wanna be big, not real big, I don't wanna look like Ronnie Coleman, but I want 20 inch arms maybe.
 
Damn man. I don't know if I've ever hit 202 hr. I'd probably feel like dying.

That kid will learn.

One day he'll look at the girl next to him hitting parallel with 185, quads twice his size, and he'll remember the advice of the old bearded grandfather.

Seriously though, there are several serious lifter that I see on the weekends, but I only know of 2 other people that go during the week when I do that have a >50% ROM.

There's no point in calling them out. Pride won't allow them to accept the advice I don't think.

Who knows, maybe I would respond the same way.
 
Yeah, it's a pretty great feeling when you are pouring sweat, heart pounding, endorphins flowing. Haha. I'm still in good condition from playing sports so often in HS and intramurals. But yeah, thing is I know this guy pretty well. We aren't best friends but we are friends, so it's not like he was random. I wouldn't bother unless I wanted to see him do better for himself. What's better is when he sees me squatting what he does, at a lighter BW, below parallel for reps. Hahaha.
 
Yep.... he hasn't seen me squat yet though. I'll invite him next week.
 
Hit a mile on the upright bike today, some incline walk to warm up. Before hand I hit my shoulder bands lightly, stretched gentled, did all my lower body mobilities etc. Nothing exciting.
 
So I think it might be my AC. Which I would prefer to my labrum. External rotation of the shoulder is weak/inhibited though, so could be RC, but AC arthritis is common when there are RC issues. Ice and rest seems to help, today is my first day of true rest though. It seems to go from feeling fine to flaring up mid day. A few more days of ice and rest will probably tell me more.

On another note I just convinced one of my buddies who is having shoulder problems that sound like labrum to me, to go get an MRI arthrogram and at least figure out whats going on. He said it's been 13 months and he is to the point where he can't really even bench anymore and make progress, just maintain and hurt it. He benches like 350ish @ 240ish. Only local (to school not home) guy I know that PLs. hopefully he gets better.
 
CountryLiftin said:
So I think it might be my AC. Which I would prefer to my labrum. External rotation of the shoulder is weak/inhibited though, so could be RC, but AC arthritis is common when there are RC issues.
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Rotation is normally uninhibited when dealing with AC issues. Lateral and front raises should be difficult though, and not without pain.
 
CountryLiftin said:
So I think it might be my AC. Which I would prefer to my labrum. External rotation of the shoulder is weak/inhibited though, so could be RC, but AC arthritis is common when there are RC issues.
Click to expand...

Seems like so many things stem from rc issues.

And I'd perfer a lot over a labrum issue.

Take care of it bro. As someone who has had a shoulder issue for years of my life it blows.

But all this band work and evrything has really restored health.

Just be smart bout it
 
iparatroop said:
Rotation is normally uninhibited when dealing with AC issues. Lateral and front raises should be difficult though, and not without pain.
Click to expand...

It's not inhibited, just feels off... I had the bruising/ pain in the top shoulder and at the insertion of the pec at that point as well. I was tested external rotation with the arm abducted to 90* then rotating the forearm back with a light band. Actually doing it now it feels the most "weird" at complete internal rotation but completely rotated either way feels a little weird. Pain is centered directly below the front delt origin/attachment at the shoulder/where the pec comes in also (underneath). I was thinking from letting my elbows come up on a heavy rep it caused strain on the joint from the pec pulling it across once it became too stretched, causing a minor strain/stretch in the AC tendons. It could easily be RC tendons or just inflammation of the labrum as well from the same thing. Since I didn't have a specific event that caused the pain and it was just "there" during one session, and the fact that the pain is minimal and I had 2 bench sessions after it started make me think it's minor. We shall see though. I will actually be talking a good bit more about the should in a week or two in class so that should be interested.

Also to confirm, no other internal/external rotation bothers it except with the arm up, which I believe puts more pressure on the AC.

Sean, yeah, I hope I am not here for long and hope you get yours resolved.


Smoker this is the shoulder I hurt bad back in HS so, who knows. That was a lot worse than this however. I literally have no pain right now just kind of a light dull ache. a little popping when going through the ROM but I have that on the right side as well, and I think might have been exasperated by the inflammation.
 
Agreed on the ext rotation. I feel mine the absolute worst when doing a lower "back scratch" with that internal rotation. How is that for you? Working on all the tissue around my scap and pec has probably helped the most with my experience.
 
Zero pain or anything. I feel a little stretch but with whatever the issue is it obviously irritates it with almost any type of motion with my shoulder. I think that's why it hurts so much, because almost anything feels weird but nothing makes it REALLY hurt except bench pressing 300lbs off my chest. And that's just a mild pain and kind of goes away once the blood starts flowing.
 
Do the band series everyday if you don't.
Bench with a Swiss bar if you can for a little while.
That's all I can really say but that helped me
 
Smolov to give the shoulder a break and build up that squat. I think you could add some serious pounds to your total that way. Hell, even your big dead would see an increase.

Edit: I sound like a smolov groupie and I'm okay with that. She treated me just right.
 
No way im touching anything involving my shoulder at least until Monday when my Deload is over. Then I can decide what to do. I might do Jr but not til my shoulder is good enough to flex back for the bar. That's just gona push the acromion further away from the clav if that's the actual issue because my damn arms are so long.
 
Might be too soon to say but I am feeling some reduction in pain in my shoulder and less noise in the joint. A few more days of rest should get me back close to where I need to be.

Also, I will be logging the return of natadrol for LG. More details to come as I get them.
 
So still feeling better slowly.... heat makes the pain go 100% away. Gona go to the gym later and do some LP, ham curls, back extension, and mobility, maybe a little cardio. Just to keep the blood flowing and stuff since I took so much time off. Nothing insane. Also gona reset my training maxes today for next week.
 
Nice low body day. weight was 195.... so good there. I thought I'd be fat because I feel fat from not lifting. I need to clean up diet just a tad.

anyways.

stretch
back extension with full hip extension/glute squeeze. etc. but comes off pad, sore like a GHR reversed stage. Eh

150x12, 190x12, 230x12,12

leg press 1 set parallel, 2nd deep as it goes.

310x7,7, 410x7,7 490x7 (no second set, not way lol)

ham curls - 130x10,10

tested bench with bar and zero pain. 4 sets of 7-12. I will probably test 135 monday, then 225 thursday, then next week go back into it.... this could change though.
 
CincyKiller45 said:
Hell yeah, glad to hear that man. Train smart.
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Trying. It's being grumpy right now. It's just like loose and like an uncomfortable feeling. It's actually more flexible than my right. So not tight. Just feels odd. I might order up some joint force.
 
CountryLiftin said:
Trying. It's being grumpy right now. It's just like loose and like an uncomfortable feeling. It's actually more flexible than my right. So not tight. Just feels odd. I might order up some joint force.
Click to expand...

I know where your coming from. I think light upper work with no direct shoulder work would be good.

The noise I wouldn't be too concerned with, I always judge off pain. But my shoulder does crack a lot less when it's pain free.
 
Some fairly good progress on pain. Heat is good. Rest is good. Elevated scap gives zero pain. Some tenderness in anterior deep shoulder still. Prob just do some ROM movements and maybe bar bench today and might try some light tricep moves. Might try 135 on bench.
 
No pain on bench. some discomfort after workout, but not more than it was before so...

bench - barx20,10 135x10, 185x7, 205x7, 135x10,10

tri work, high rep, abs, stretch/mobility.

Well see how I feel tomorrow.

BW - 197ish.


Starting to think pain could be bicep tendonitis???? Who the hell knows. I'll get it checked out if it's not better next week. Plan is pull tomorrow, squat thurs or friday. Or switch those around. I really feel like squatting.
 
I think it might hurt even less today... no clue how that makes any sense at all.... I won't bench again til monday unless I feel great thursday. But I think everything is gona be good. Deads later today. I reset my TMs back to bench and dead to I think 320/550 and left squat at 400.
 
D2W1C14 Deads BW-198

Deads - bar, 135x7, 225x5,3, 315x3, 365x5, 415x5, 465x7,5,5, 225x3

Back xtn mimic GHR, Superset with decline sit ups - 190x10, 15, 190x12, 20, 190x12, 25.

Out of there. I got in late, but that deadlift volume killed me. Didn't wana do bis in case I actually do have bicep tendonitis.

Ate my shake + more milk, 2 pieces of chicken, 6 slices of lamb, 1 serving of fries.


Wanted to add: my lockout has been weak (only on high rep sets really) and I never had this issue before.... I think I changed my stance up some. I hit my knees more. I am goint to try and get a little more narrow with toes out a little more, open the hips, recruit the hams and glutes more, and keep the hips a little higher while keep the back strong and flat, which is my big issue now. I think some lumbar and thoracic mobility increases are in order as well to facilitate that, and also help the squat. I need to start the motion with a slightly arched back, which for some reason has been harder and harder for me to do. By the time I pull the slack out I hit flat and under 500+ pounds have a slight round, which does not fly with me. Just filling you guys in on what I am seeing/thinking and adjusting.
 
Had zero idea about this gym but apparently it's something I should go check out. ~30-35 minutes away from school or home.
 
subbedd...
 
Shoulder hurt some after deads last night, today feels better. It's like working out and putting weight on it hurts it then makes it feel better. Makes perfect sense...

Feel decent today, just a little sore. I didn't get enough sleep last night, was up late doing work. Gona be busy the rest of the week too.

Probably just do body work Thursday or something. Friday squat city!
 
Discussed shoulder complex today in my functional anatomy class and discussed some things. Reminded me of mine lol. It is feeling a bit better though I think. Gona do some ice now.
 
Here is that gym I was talking about: Invalid Link Removed
 
Did a body day because I had class canceled and did mobility work in prep for squats. Will prob do them tomorrow not Friday. No bench til Monday.
 
napalm said:
an hour ain't that far away. could you make it out there a couple times a month?

if so, i say do it...
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I need to check the actual location in the city it's in, and check rates to see if it's worth it, and how often ill realistically make the trip, but yeah I think it would be awesome. Even once a month or when I want to test maxes... I'm sure they have a one day fee or something. Heck herder might only be a hour or so away too. I think he lives easy of the burgh? I forget how to mention.
 
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