Journey to Elite

1/26

Squat (w/ 46 Ace)
425x3x2
455x2
485x2
425x3x2

Front Squat
145x5x3

Walking DB Lunges
50x20x2

Uni Hyper/Standing Band Crunch (avg)/Planks
BWx12x4/15x4/30x4

Kicking up both the volume and weight now. I'm not too concerned with weight right now as much as I am speed and technique. Small adjustments in stance width and finally figuring out my primary cue: foot pressure. I have no problems sitting back or knees out, but I was getting inconsistent with spreading the floor.
 
Rodja said:
1/26

Squat (w/ 46 Ace)
425x3x2
455x2
485x2
425x3x2

Front Squat
145x5x3

Walking DB Lunges
50x20x2

Uni Hyper/Standing Band Crunch (avg)/Planks
BWx12x4/15x4/30x4

Kicking up both the volume and weight now. I'm not too concerned with weight right now as much as I am speed and technique. Small adjustments in stance width and finally figuring out my primary cue: foot pressure. I have no problems sitting back or knees out, but I was getting inconsistent with spreading the floor.
Click to expand...

Nice work, man. I like the fact that you're focusing on speed and technique rather than weight (those are still solid numbers though). When you say foot pressure, are you referring to screwing feet/toes into the ground?
 
throneof said:
Nice work, man. I like the fact that you're focusing on speed and technique rather than weight (those are still solid numbers though). When you say foot pressure, are you referring to screwing feet/toes into the ground?
Click to expand...

It's that only on my unrack. After that, I push my weight onto the outside of my shoes to engage my hips better.
 
1/28

OHP
160x7
140x10

DB Rows
120x12x3

2 Board Press
185x8x3

Cambered Curls/Tate Press/Pullapart Series (mini)
95x10x3/45x10x3/10x3

OHP felt really good today, but DB rows and 2-board weren't nearly as smooth. Lower back didn't feel great and neither did the AC joint. At this point, I'm frustrated and unsure how to proceed. Continuing to train is definitely slowing the healing, but I really don't want to completely take time off from training.
 
Rodja said:
1/28

OHP
160x7
140x10

DB Rows
120x12x3

2 Board Press
185x8x3

Cambered Curls/Tate Press/Pullapart Series (mini)
95x10x3/45x10x3/10x3

OHP felt really good today, but DB rows and 2-board weren't nearly as smooth. Lower back didn't feel great and neither did the AC joint. At this point, I'm frustrated and unsure how to proceed. Continuing to train is definitely slowing the healing, but I really don't want to completely take time off from training.
Click to expand...

I understand your dilemma. Just train around it. You seem to be doing fine.
 
You just got back into bigger weight very quick. Maybe take a Bell approach; go heavy every other week. Momentarily. I dunno, just trying to help out man. Your obviously very cerebral and know what's going on with yourself.
 
Sean1332 said:
I feel your pain. It's always hit or miss with the pain. Are you pressing twice a week?
Click to expand...

Overhead and incline mainly. I've benched once since December and can't do dips comfortably even at BW. There's some adhesions in the right trap, which is the side of my AC strain, but nothing immense. I have been working out more junk in my biceps and lats than usual and it's helped with mobility, but not sped up healing.
 
Rodja said:
Overhead and incline mainly. I've benched once since December and can't do dips comfortably even at BW. There's some adhesions in the right trap, which is the side of my AC strain, but nothing immense. I have been working out more junk in my biceps and lats than usual and it's helped with mobility, but not sped up healing.
Click to expand...
I just hadn't noticed if it was 1 or 2 times a week. What if you knock it down to once a week and spend the rest of the week rehabbing and letting the imflammation decrease? If you find a miracle trick, let my ass know too.
 
Sean1332 said:
I just hadn't noticed if it was 1 or 2 times a week. What if you knock it down to once a week and spend the rest of the week rehabbing and letting the imflammation decrease? If you find a miracle trick, let my ass know too.
Click to expand...

I took last Friday completely off. I know that one of the main things is that I sleep on my right shoulder. Unfortunately, it's the only way I can really get comfortable.

There's not much tangible inflammation in the joint itself. Something is out of place in some form or fashion as I'm breaking PRs on presses in different planes of movement. I suppose I could try some light DB presses just for bloodflow and lengthening the muscle again.
 
1/29

Sumo (+80# chain) (w/ 54 Ace suit)
325x2x7

DB BSS
50x6x3

Uni Hypers/Band Pallof Press (light)
BW+25x8x3/10x3

I put on my Ace suit for ****s and giggles to make sure it fit and to see how it felt with pulls. Obviously, it's nowhere near max weight, but the speed was great on each rep and I have 0 doubt I'll be pulling 600 by the end of the year.
 
Guess I should let the cat out of the bag now. I'll be planting some new roots in June in Dallas after living in central Texas since 1996. There's still plenty of time to get all the details ironed out, but I'll be having to find a new gym once I move.
 
Nothing of real merit today. Tried to get in some benching, but still discomfort with just 135. Did some mid trap and rear delt work along with extra thoracic mobility. I finally bought some better pillows as well that should help me to sleep on my back.
 
2/3 Lower

Squat
Worked up to 335x3

SLDL
225x10
275x10x2

Uni LP
270x15x4

Uni Hypers/Band Sits (mini)/Donkey Calf Raises
BWx10/15s/340x15
BWx10/15s/340x15
BWx10/15s/340x15-drop-200x15

I was stiff and tired this day and decided to get in some light raw work and not gear up. First time I've hit 3 plates raw since my back injuries, which was enough of a win for me that day.
 
Had to skip yesterday as I felt awful.

2/5

Sumo (w/ 46 Ace)+80# chain
315x2x2
375x2x7

DB BSS
50x8x4

GM
145x10x4

Ab Wheel/Band Sits (mini)
BWx8x3/15x3

Not shockingly, my sumo is the first thing to hit its stride. There were some small technical errors that I fixed (mainly keeping the bar closer to my body) and I am getting my speed almost where I was pre-meet. I've thought about doing just a pull meet for S&G, but I doubt it since I have so many things that I need to fix.
 
2/9



Squat (w/ 46 Ace and Metal Silver wraps)
475x3x3
515x1
515x2

Hack Squat
225x10
315x6x3

Walking DB Lunges
40x12x3

Uni Hypers/Pallof Press/Donkey Calf Raises
BWx10x3/10x3/360x10x3

First time I've had 500+ on my back in months and they looked and felt great. Still need some more practice with the unracks and the squat bar that we have since it's thicker, but that'll come with repetition. I'm approaching these much like I would with benching: I'll worry about depth later and build up my strength at the top end. Much like touching, I've found that hitting depth every week just tears down my body and CNS too quickly. I don't cut them super high (2" at the most), though, as that would just be counter productive.
 
Sean1332 said:
Depth was pretty damn close anyways.

Did you ever go back to the chiro for your hip?
Click to expand...

I've gone back a few times since then for adjustments, but I found what my issue was with my hip: it was my core. When I properly elongate my lower into the proper position, it takes 100% of the stress off of my back and hips.
 
Rodja said:
I've gone back a few times since then for adjustments, but I found what my issue was with my hip: it was my core. When I properly elongate my lower into the proper position, it takes 100% of the stress off of my back and hips.
Click to expand...

Hot damn. That's what I was told at Cressey Perf, too. Sounds good man.
 
Sean1332 said:
Hot damn. That's what I was told at Cressey Perf, too. Sounds good man.
Click to expand...

I've been trying to keep high rib positioning and anteriorly tilt my core while walking, sitting, lifting, etc. Looks like more ab wheel for me in the future.
 
2/10

OHP
140x8x3

Pendlay Rows
185x6x3

HS Rows
190x8x3

Rolling DB Ex/Seated DB Cleans
35x10x3/15x10x3

Band Facepulls/Hammer Curls
15x3/50x10x3

I had to train today since I have a tattoo appt tomorrow. I went with higher volume and less weight on the OHP and extra lat work to strength the area more. I feel like I've lost a lot of trap/mid-back strength over the past few months. I can't retract as hard and I don't feel like my "shelf" is as stable.
 
Rodja said:
They're connected without a doubt. My lack of retraction is forcing the joint to protract and internally rotate.
Click to expand...

**** same here.

Would the "First Rib Mobilization" help at all? (I don't know **** about shoulder anatomy)
 

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First Rib mobilization is a go. I used a PVC against the pole with a sock at the end. It's definetly tight as ****. I can raise my arm overhead easier.

Edit: against the wall, not pole
 
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