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Jswain's training log for powerlifting

Finally made myself look at my buddy's wedding invitation. It is on 9/16, so I still may do the strongman comp at Jakked on the 9th.

Edit: here are the events and weights. I think I am strong enough to at least compete at these weights, although I have never really worked with any of these implements other than the log.

Id be in the Mens Novice LW. Novice is categorized as anyone who has never competed in an open division or won a novice division.

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jswain34 said:
Finally made myself look at my buddy's wedding invitation. It is on 9/16, so I still may do the strongman comp at Jakked on the 9th.

Edit: here are the events and weights. I think I am strong enough to at least compete at these weights, although I have never really worked with any of these implements other than the log.

Id be in the Mens Novice LW. Novice is categorized as anyone who has never competed in an open division or won a novice division.

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Click to expand...
If you want, after we squat I can coach you up on some of the events out there.


Edit: Maybe we could even Yoke walk for assistance. I don't usually get a chance to do that anymore.
 
jimbuick said:
If you want, after we squat I can coach you up on some of the events out there.


Edit: Maybe we could even Yoke walk for assistance. I don't usually get a chance to do that anymore.
Click to expand...

Both sound good to me. I was gonna run the yoke walk by you tomorrow actually.
 
6/25 lift with Jim at Jakked

•SSB Squat (+ sleeves)
5s up to working weight
385x5x3@8/9/9
**** that bar god dayum

•Front squat (sleeves, flats)
225x5
275x5x2

•GHR vs mini band
2x10

Jim was kind enough to show me how to do some of this strongman schtuff.

240lb yoke + 330 + 420
2 runs each - figured out a good crossbar height to allow me to get a clean pick. Jim was a lot of help on these.

110 lb circus dumbell x1 each arm once i got the technique

Tried pressing the 175 lb concrete block - thats gonna be the bitch as the last press of that medley. I nearly dropped it on my head but i also nearly locked it out without any leg drive so i think ill be able to get it if i work it a few more times.

•Jakked "vertical" leg press (unil)
1 pps x12 per leg
2 pps x12 x3 per leg

Notes:

Went a little astray from my usual squat day, but still got a good lift in and had some fun with Jim and his wife. I may add the back stuff in with my upper session tomorrow or I may not, TBD.

Then I got back to the gf's parents house and told the gf about the comp and the date it is scheduled for. She replies "thats my cousin's wedding", so...yah, I thought there was a wedding that day and I was right. Probably not doing the comp after all.

May try to find another one before I leave for school, may not. I dont know. I really want compete in something before school started so I'll likely try to find something and make it happen.
 
Sounds like you guys had a good day! I got 1 hour of sleep Friday night on the drive to Detroit, after a squat/back/hams session Fri morning and work all evening per usual. Trip was a blast, but exhausting.

Also, Tim Horton's is the bomb.
 
Chimp w6 day 1

•comp bp (pinky on ring)
45/95/135/185/220/250x5
280x5@7/7.5/7.5/8/8.5

Ss/

Swede pull aparts: x12x5

•2 board bp (no leg drive)
260x5x3@6/8/7.5

•Inc CG bp (paused at chin)
95/135x5
185x5@8/8.5

•tri ext (modular)
80x15x3

Ss/

•2 way shoulder raise
20x12x3 lateral raise
20x15x2 rear delt fly
15x15 rear delt fly

•HS RD fly
80x20x3

Had some time to burn before going to slow pitch.

Did some banded lat and tri stretching. Then hit 3x8 on seated facepulls.
 
jimbuick said:
How does swede do the pullaparts?
Click to expand...

Hard AF. He has a video tutorial somewhere but basically he has a mini choked to a rack, then another mini run thru it where you grab the ends like a regular pullapart and step back til it looks like the letter Y. Then you contract the scap like a facepull/pullapart hybrid.
 
Hyde said:
Hard AF. He has a video tutorial somewhere but basically he has a mini choked to a rack, then another mini run thru it where you grab the ends like a regular pullapart and step back til it looks like the letter Y. Then you contract the scap like a facepull/pullapart hybrid.
Click to expand...
You know what, I've actually seen that. It sounds awful. I think I've even done it, but I can't remember.
 
I actually just choke a monster mini around the rack and take a shoulder-ish width grip then do a pull apart/facepull combo. It isolates the rear delts like nothing else.
 
•Conv DL
445x5x5@8/8 (vid)/8/7.5
3 set w/ straps
Last 2 were mixed grip

•2 ct pause deadlift at mid shin (x5x3)
Beltless
315x5x3 @ 6 or less, wanted to keep them light the first week.

Ss/

•1/2 kneeling pallof
Monster mini x 3sets x(2x1)x12

Do pin rows, pull ups, udhd facepulls, 3 more sets of pallofs tomorrow.

Video:

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Any critiques welcome. Conv feels awkward.
 
I appreciate it man.

You dont feel like I need to figure out a way to sit back more? For instance, on the first rep I feel like I am out of position about mid shin:

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Shoulders seem a bit ahead of the bar. This is also my weakest position so I'm sure if I could rectify this positioning issue I would start seeing some strength progression.

I also feel like my lockout is kind of weak position wise.

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Knees and hips are both nearly locked out and the bar is only just above my knees. I just cant seem to figure out how to fix it.
 
My first reps are typically off, positioning gets better 2-5. You may be squeezing your glutes through a little late (knees locked out first)

Someone else may chime in with better insight
 
jswain34 said:
You dont feel like I need to figure out a way to sit back more? For instance, on the first rep I feel like I am out of position about mid shin:

Shoulders seem a bit ahead of the bar. This is also my weakest position so I'm sure if I could rectify this positioning issue I would start seeing some strength progression.

I also feel like my lockout is kind of weak position wise.


Knees and hips are both nearly locked out and the bar is only just above my knees. I just cant seem to figure out how to fix it.
Click to expand...

I know it sounds rudimentary, but focus on hips through faster...you get to shin level, and than once it gets to your knees, it almost looks like you "leg press" it...I've always believed the most adequate form of locking out involves your hips and knees reaching their final position almost simultaneously...you also seem somewhat caved in up top...

you're obviously fighting your own personal leverages...how close to perpendicular are your arms to the bar? ...I don't think you're anywhere near a disadvantage due to rounding, but what helps most with keeping shoulders behind the bar towards the backend of the movement is rotating elbows away from your body and locking your lats in place...

these opinions are solely based on what you mentioned position wise...I honestly believe, you made the set look fairly easy, so there really wasn't much in terms of form breakdown.


[video=youtube;oiDczs9j75E]https://www.youtube.com/watch?v=oiDczs9j75E[/video]
^^easily one of my fav Conv. tutorials...
 
If only it were that easy haha. I have been focusing on that since my very first deadlift years ago. When I finally started making some improvements I was able to wedge through my PC much better - I just have seemingly forgotten how TF I figured out how to do that.

My arms are close to perpendicular, a little outside just due to my stance width. I haven't had much luck with close stance pulls (ie: inside shoulder width). I do need to get better at locking my lats down in conventional, that is a great point. Maybe ill throw some bands around the power rack and have them pulling the bar away from me - just light enough to give me some feedback and a stimuli to trigger my lats to wake up and join in.

Thanks for the video. Duffin's videos have always helped me so hopefully this time is no different.
 
Double update:

6/29/17

W6 day 3 part B

•bent over pin rows
45/135/165/195x5
225x5x3@7/7/7

Ss/

•pallofs
Monster mini stepped out a few feet x3x(2/1x12)

•NG dead stop pull-ups
x8, 7, 8

•udhd facepull
30x12x3

_____________________________

7/1/17

Didnt feel like doing much today. So i just squatted and did a few sets of rows. I have been drinking entirely too much beer over the last few days and it seems to have finally caught up to me today.

Week 6 day 4

•comp squat
45/135/185/225/275/315x5
Belt
365x5x5@8/8/8/8

•seated pron cable rows (x15x3)
110x15x3

Ss/

1/2 kneeling pallof
2 sets of 12 with monster mini in usual intervals.

Nothing to say about this one. I squatted at least.
 
jswain34 said:
If only it were that easy haha. I have been focusing on that since my very first deadlift years ago. When I finally started making some improvements I was able to wedge through my PC much better - I just have seemingly forgotten how TF I figured out how to do that.

My arms are close to perpendicular, a little outside just due to my stance width. I haven't had much luck with close stance pulls (ie: inside shoulder width). I do need to get better at locking my lats down in conventional, that is a great point. Maybe ill throw some bands around the power rack and have them pulling the bar away from me - just light enough to give me some feedback and a stimuli to trigger my lats to wake up and join in.

Thanks for the video. Duffin's videos have always helped me so hopefully this time is no different.
Click to expand...

trust me I know, it seems like a "Caption Obvious" cue...but thinking about shooting hips through faster, and faster each rep helps me out a lot...I only asked about the arms because too straight down for you bigger guys can sometimes make it harder to open at the chest, hindering your ability to keep shoulders in an optimal position throughout the lift...also toying with foot positioning may help...lately I've seen a lot more lifters keep feet straight rather than angled slightly out, and the majority seem to voice the opinion of it helping strengthen lockout positioning, albeit slowing breaking from the floor just a bit.

And not sure if you've tried it yet, so forgive what may be another obvious cue, but with the slack pulled and triceps flexed hard, rotate your elbows away from your body and continue to think about bending the bar across your shins...pretty easy to fire your lats this way...I have trouble hitting this cue between reps, and sometime the bar drifts a little too forward...I can always tell because my chest feels somewhat sore afterwards...like I said, you made the reps look easy, so improvement for you may literally be as easy as just focusing on cues.
 
I really do focus on trying to push my hips through, so maybe I just need to think a little harder or find a different cue that I can execute better and still allows me to accomplish the same thing.

My hands are slightly greater than perpendicular, not quite as far out as I had them during project momentum a year (or two?) ago. So i may go another finger out or keep it the same for now.

I will have to video a set from the front this week to check my foot placement. But, when I set up, I am pretty certain that I have just a very slight toe angle just because it helps me open up and get down to the bar better.

I do need to focus on that cue harder. It is something that I have known about (the cue) but my execution on it is lacking.

Thanks for the posts man, I really appreciate it.
 
Week 7 day 1

•comp bp (target: 5 sets of 3 @9 rpe)
45/95/135/185/215x5
245/275x3
[email protected]/8.5/8.5/9/9.5

•2 board press
265x3x3@6-7

•inc db press paused at chin for 1-2 ct
185x3x3@6-7

•2 way delt raise
20x12x3 lateral
20x15x2 rear delt

•rope tri ext (modular)
90x15x3


•HS RD fly
80x20x3
 
I know I am not super knowledgeable on all things power lifting yet but to me this is what I saw in the video.

You are picking it up using all legs with a stiff and locked back, then using all back to come from just under the knees up. Watch the video again and you will see what I am talking about now that I mentioned it. There are two very separate portions to your pull. This is where I had a big problem when I started lifting for strength on dead lifts. I was so focused on not rounding my back that I locked it down during the lift off, and pulled until my legs were almost straight then began straightening my back to stand upright. Problem is doing it this way puts you at a disadvantageous angle at the point that you begin to move your back your hips are way out behind you and the distance to the bar is a few inches longer with the hips that far back which creates a lot more tension due to the longer lever arm.

I am sure you have heard it several times and I really used to be confused by when people would say to "fall back" into the dead lift. For the longest I could not figure this out until someone put some weight on the bar for me told me to get into position and lower myself back and down until the tightness of my body against the cantilever of the weight held me in position. From there I could squeeze my hips in closer to the bar for that advantageous leverage point and pulling the weight up was surprisingly easy. The depth I got out of using the bar as a cantilever allowed me to really engage the glutes out of the bottom, and start in a more upright position which keeps the bar closer to your center of gravity. Also when doing it with your back locked in that position you are limiting the glutes involvement by using parts of them as a stabilizer and not a prime mover. If you feel like you have never mastered the sitting back or falling back into the dead lift I would say that getting that part of the set up down was the biggest factor in improving my dead lift dramatically. The mechanics of it make firing out of the whole more natural and lines everything up to fire more efficiently in one pull both up and back.

Hope there is something in this that helps, I can only really speak from my experience on how I finally figured the dead lift out for me. I do think that falling back into it would completely take care of the shoulders forward, and or the slight rounding of the upper back. Would also keep your from shaking on the secondary part of the pull. Not sure if you do this in higher RPE's but I know I did until I learned to get my hips under me. With my hips farther back at the top my hamstrings would convulse and make me shake while I pulled.
 
Oh another thing that always screwed with me getting into position was using wraps. I use them sometimes for my rep work but it took too long getting tied up and I would lose air, tightness, and strength from being bent over so long wrapping them. I found I did MUCH better using the Versa Gripps which you can lock on extremely easy, that or the figure 8 straps they use now in PL and Strong Man.
 
MrKleen73 said:
I am sure you have heard it several times and I really used to be confused by when people would say to "fall back" into the dead lift. For the longest I could not figure this out until someone put some weight on the bar for me told me to get into position and lower myself back and down until the tightness of my body against the cantilever of the weight held me in position. From there I could squeeze my hips in closer to the bar for that advantageous leverage point and pulling the weight up was surprisingly easy. The depth I got out of using the bar as a cantilever allowed me to really engage the glutes out of the bottom, and start in a more upright position which keeps the bar closer to your center of gravity. Also when doing it with your back locked in that position you are limiting the glutes involvement by using parts of them as a stabilizer and not a prime mover. If you feel like you have never mastered the sitting back or falling back into the dead lift I would say that getting that part of the set up down was the biggest factor in improving my dead lift dramatically. The mechanics of it make firing out of the whole more natural and lines everything up to fire more efficiently in one pull both up and back.

I do think that falling back into it would completely take care of the shoulders forward, and or the slight rounding of the upper back. Would also keep your from shaking on the secondary part of the pull.
Click to expand...


The act of falling back into the deadlift is much more individual based than anything else. Most who practice this style feel far more comfortable "dipping" their hips, in order to start the ascent with a feeling of momentum, ie Eddie Hall. A better thought process would be to focus on exactly what hip height leads to the optimal amount of tension in the hamstrings, while pulling slack from the bar, prior to breaking the floor. This height is surprisingly not much lower than their final position in most situations.

Your starting point should never be based on trying to stay more upright during the set up. All successful pullers almost always break the floor from the same position. Front Delts slightly in front (think of armpits over the bar), while hips and upper torso move in unison. There is almost always a slight rounding to the upper back.

This is why it's important for knees and hips to "lock out" almost simultaneously. Or at least focus much more on getting hips through, as it's much easier to lock your knees without hips in their final position (a disadvantageous positioning) than the other way around.

Eddie
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Eric
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Benni
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Mike T
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I agree, but every one of those people in these pics hips are lower and closer to the bar than his current set up. They are also more upright which brings the bar closer and makes a better point of leverage. I don't think being upright should be the goal of your set up either, but a proper set up will have you upright enough to keep the bar closer to your body for better leverage.

As far as the fall back into it, that terminology was the precise reason I had such a problem learning it. There really is no falling back into it, just using the bar as a counter weight to get into a nice and tight set up. Using the bar as a counterweight allowed me to find that spot where I could really load the glutes and hams.

Really reading this first paragraph you wrote :

"The act of falling back into the deadlift is much more individual based than anything else. Most who practice this style feel far more comfortable "dipping" their hips, in order to start the ascent with a feeling of momentum, ie Eddie Hall. A better thought process would be to focus on exactly what hip height leads to the optimal amount of tension in the hamstrings, while pulling slack from the bar, prior to breaking the floor. This height is surprisingly not much lower than their final position in most situations."

This explains exactly what I am talking about. I unfortunately used the same terminology that confused me in the first place which was the falling or sitting back into it. Also you are definitely correct on the hip height, I think mine only dropped maybe 2 inches from where it had been but that 2 inches made a huge difference in my pull. I like the way you worded this part and may have to quote it at some point.

Now I am going to go look at some of my pulls and see if I do dip when I pull. I don't think I do but I might. I think I used to and it always ended up shooting my hips up from trying to be too explosive with the pull.

It's great when you are in a log and read something you can go look at on yourself to assess. Always love coming in here lots of knowledge!
 
MrKleen73 said:
I agree, but every one of those people in these pics hips are lower and closer to the bar than his current set up. They are also more upright which brings the bar closer and makes a better point of leverage. I don't think being upright should be the goal of your set up either, but a proper set up will have you upright enough to keep the bar closer to your body for better leverage.
Click to expand...

that was the point of the pictures...I chose elite lifters who tend to fall back into the deadlift and set up slightly more vertical...but in the 2nd and 3rd pics you see once the weight breaks the floor every one of them ends up in a position, similar to JSwain...so regardless of setting up with shoulders behind the bar, falling back, and weight distributed more towards your heels, once the bar starts moving and you reach the typical sticking point of a conventional deadlift, physics take over and pull you into the natural motion of slightly forward torso and what may only appear as upper back rounding. This positioning tends to be universal regardless of individual leverages...rounding is usually only a concern in the lower back, even moreso when hips shoot up first.

upright torso is much more relative when discussing Sumo pulls.
 
Yomo said:
that was the point of the pictures...I chose elite lifters who tend to fall back into the deadlift and set up slightly more vertical...but in the 2nd and 3rd pics you see once the weight breaks the floor every one of them ends up in a position, similar to JSwain...so regardless of setting up with shoulders behind the bar, falling back, and weight distributed more towards your heels, once the bar starts moving and you reach the typical sticking point of a conventional deadlift, physics take over and pull you into the natural motion of slightly forward torso and what may only appear as upper back rounding. This positioning tends to be universal regardless of individual leverages...rounding is usually only a concern in the lower back, even moreso when hips shoot up first.

upright torso is much more relative when discussing Sumo pulls.
Click to expand...

I wasn't concerned about the rounding, as long as things are tight it does not matter if the thoracic spine has a slight roll or not. I mentioned that in my first response that many big dead lifters do that intentionally.

Maybe it is just me but in the video J's back was more horizontal than any of the pictures you posted. He looked like he was just a little more folded over at the hips to me. If so then it creates a leverage situation that makes him work harder to lift the same weight, which is what I was commenting on more than anything.
 
Man, those are some long responses lol.


Jared, the absolute best deadlift advice I ever got came from a former WSM competitor and was very simple:

Have you tried pulling harder?
 
jimbuick said:
Man, those are some long responses lol.


Jared, the absolute best deadlift advice I ever got came from a former WSM competitor and was very simple:

Have you tried pulling harder?
Click to expand...

Don't listen to jimbuick Jared. He was the one who told me how to set up better on the bar and get wedged really tight into it with my hips as close to the bar as possible. :)
 
Man I have been out of here too long!

Whether you look at someone like Jerry Pritchett or Andy Bolton, who pull from very different starting hip positions and both pull over a grand, the common factor is everything synching together in concert. You definitely do not want a dual-phase lift of legs-then-back. Everything has to be tight and firing simultaneously to bring the hips thru to the bar as powerfully as possible.
 
MrKleen73 said:
I wasn't concerned about the rounding, as long as things are tight it does not matter if the thoracic spine has a slight roll or not. I mentioned that in my first response that many big dead lifters do that intentionally.

Maybe it is just me but in the video J's back was more horizontal than any of the pictures you posted. He looked like he was just a little more folded over at the hips to me. If so then it creates a leverage situation that makes him work harder to lift the same weight, which is what I was commenting on more than anything.
Click to expand...

don't focus on torso positioning in the pics...it's all about similarities in shoulder and upper back positioning...there are far too many variables when discussing individual torso positions; torso thickness and length, along with limb length can dramatically change the look of positioning during deadlifts, specifically during the sticking point. I, for reference, have a short thick torso, so hips tend to appear further back even when they are in their most optimal position.

I think we're on the same page...just different wording.
 
Hyde said:
Man I have been out of here too long!

Whether you look at someone like Jerry Pritchett or Andy Bolton, who pull from very different starting hip positions and both pull over a grand, the common factor is everything synching together in concert. You definitely do not want a dual-phase lift of legs-then-back. Everything has to be tight and firing simultaneously to bring the hips thru to the bar as powerfully as possible.
Click to expand...
This exactly, and in so few words! :)

Yomo said:
don't focus on torso positioning in the pics...it's all about similarities in shoulder and upper back positioning...there are far too many variables when discussing individual torso positions; torso thickness and length, along with limb length can dramatically change the look of positioning during deadlifts, specifically during the sticking point. I, for reference, have a short thick torso, so hips tend to appear further back even when they are in their most optimal position.

I think we're on the same page...just different wording.
Click to expand...

Yeah, I think so too.
 
Holy shît guys, I appreciate you guys taking the time to write those behemoth posts out. Like Jim said, those are some looong posts that Im probably going to have to read several times over to really try and extract some useable knowledge out of. Im sorry it has taking my so long to respond, I have been busy with work and am also battling what I am self diagnosing as a viral URI (sore throat from post nasal drip, frothy cough, nasal congestion - discharge is thick, but clear, and generally just feeling ****ty) so have really only slept and worked for the last 3 days.

I do plan on pulling today and my first game plan after quickly reading over everyones posts is to try and lower my hips and widen my grip by a finger or less, hoping that it helps me push my hips into the bar and use the bar as a counter weight vs just pulling it up, aim to lock my knees and hips out closer to simultaneously, and as Jim advised, PULL HARDER.

Once again, I really appreciate it dudes. You are all okay in my book.
 
Week 7 day 2

Bw: 241.8

•conv dead (goal: 5 sets of 3 @9 rpe)
135/225/275/315/365x5
+ belt
405x3@3
445x3@5
Working:
1. 485x3@8 or less -> didnt want to go up because i fell into bad habits.
2. 485x3@a little harder, maybe 1 rpe more. But i felt that my cues were better.
3. 485x3@9
4. 485x3@9
5. 485x3@9

I owe you guys. I followed those duffin cues and lowered my hips a touch and i havent felt that explosive in a long fuggin time - up through my first working set. I fell into bad habits the first set but remedied it some on the subsequent 4 sets. They werent perfect by any measure of the word but definitely better than the first. Knees and hips were locking out at nearly the same time on most reps. My big issue at the point is locking my lats down i believe, particularly on over/under grip which is what I used on my working sets, the rest were doh. And I'll always continue working on wedging my hips into the bar. You can never be good enough at that - not saying im even close to being good at it, just that there it will always be a focus of mine.

Meds were starting to wear off so i just finished with some easy fluff work. I hit my albuterol inhaler twice and took a bronkaid pre workout and was still having a hell of a time catching my wind.

•pin bb rows (3x3@6)
135x3
185x3
225x3
235x3x3@~6

•kneeling band curl ups
Avg "iron woody" x15x3

Ss/

•rope pull throughs
150x15x3

•Ng PUs (dead hang, amrap x3)
X8/6/5

•rev grip facepull
20x20x3

All things considered, im pleased with today's session. In hindsight i sholdve gotten a video just to compare if my subjective feelings on form could be confirmed via video. Hope to remember next time.
 
jswain34 said:
Holy shît guys, I appreciate you guys taking the time to write those behemoth posts out. Like Jim said, those are some looong posts that Im probably going to have to read several times over to really try and extract some useable knowledge out of. Im sorry it has taking my so long to respond, I have been busy with work and am also battling what I am self diagnosing as a viral URI (sore throat from post nasal drip, frothy cough, nasal congestion - discharge is thick, but clear, and generally just feeling ****ty) so have really only slept and worked for the last 3 days.

I do plan on pulling today and my first game plan after quickly reading over everyones posts is to try and lower my hips and widen my grip by a finger or less, hoping that it helps me push my hips into the bar and use the bar as a counter weight vs just pulling it up, aim to lock my knees and hips out closer to simultaneously, and as Jim advised, PULL HARDER.

Once again, I really appreciate it dudes. You are all okay in my book.
Click to expand...

no need to read it over again...I just did that for you, and all I came back with is jimbuick eats butt now....:afro:
 
W7 day 3

Swede pull aparts x10 between all sets of OP

•OP (15/12/10)
45/75/105x8
125x15
125x12
125x10

•Dips (2xAmrap)
20/10

•JM press
45x10
85x10
105x10x5

Ss/

•hammer curl
35x15
35x12
35x8

And

•Preacher machine (2x15)
60x15x2

•SA tri ext (udhd)
25x12x2
 
Week 7 day 4

Went to my girlfriend's gym in geneva today. Its not too bad. Was pretty excited to squat, didnt go as planned though.

45/95/135/185/225/275/315x5
365x2 out of the hole on my second rep i got a sharp pain in my lower left ribs at what feels like it would be the costovertebral junction of like T9 or 10. Took my breath away, i was able to finish the rep but i didnt go back for a 3rd. With a deload next week I elected to just call it a day here. The reps were way easier than last week so it wasnt a difficulty issue. This is the same spot i had an issue at last year, i think its a rib that just displaces from time to time.

My goal was to work up to 410-420x3x5.

Since i pushed this session (last session of week 7) back into week 8, im just going to count this as my squat deload. I just went into the room where my girlfriend was and just did stuff that didnt hurt.

•Landmine reverse lunge
25 x10 per leg for 3 rounds
50 x10 per leg for 1 round

Straight into

•Landmine pause squats

25x10 for 3 rounds
50x10 for 1 round

Straight into

•landmine row (meadows)

25x15 for 2 rounds
50x15 for 1 round

Rib or whatever the hell it is is still pretty tender. Hurts when i extend my t-spine and randomly with lat contractions. Doesnt really hurt with coughing so idk if its the exact same thing as it was last year or just less severe, but the last time this happened the healing time really frustrated me so hopefully this one heals quicker. Pretty useless day but i worked up a good sweat with what I'm considering conditioning work at the end there. So not a fully wasted day.
 
The right chiro can pop it back into place in a jiffy. Couple guys popped at USS Nationals and they were popped back in on the spot asap. But you shouldn't train on it right away either
 
Hyde said:
The right chiro can pop it back into place in a jiffy. Couple guys popped at USS Nationals and they were popped back in on the spot asap. But you shouldn't train on it right away either
Click to expand...

Whoof. Man. I may have popped it back in at the grocery store earlier but the muscles around there have been spasming damn near constantly since then. Its actually a little higher than I originally thought, at least the spasms, like t7-8. Ill give it a few days til i do anything that pisses it off.
 
jswain34 said:
Whoof. Man. I may have popped it back in at the grocery store earlier but the muscles around there have been spasming damn near constantly since then. Its actually a little higher than I originally thought, at least the spasms, like t7-8. Ill give it a few days til i do anything that pisses it off.
Click to expand...
I just went through this, was in pain for just about 10 days before I could even think about working it out. Now it is feeling much better. I used my foam roller to pop the 2 ribs back in place. This happens once every few years now. I had an accident where I dislocated 6 ribs in thr thoracic area and occasionally one or two of them will pop back out from something I have done. Sometimes they don't pop out, but come close, it is called a subluxation which is pulling most of the way out of the joint and inflaming all the connective tissue surrounding the joint. Thursday before last I dislocated 2 of them trying to catch my mother in law as she started falling. I couldn't take a deep breath for days without pain, and everything stayed cramped up and tight. Reaching out for anything on that side was ridiculously painful.

However last night I was able to do High Pulls, Muscle Snatch and Snatch Grip Deads with no issues. So from that massive pain that brought tears to my eyes on occasion to being able to do some very explosive lifting is pretty impressive. Hopefully yours heals as quickly or even more so!!!!
 
'Preciate it Kleen. Im happy to hear yours is nearly resolved and you were able to start lifting again. Im going to go to the gym tomorrow and see if i cant do my upper deload session. I may do Larsen presses just to minimize the stress of trying to arch with a comp press. Im also gonna throw in some lower work since i was supposed to do upper today and lower tomorrow. Ill just play it by ear and do whatever doesnt hurt. I'm taking some left over Flexeril i had to calm down that paraspinal spasm enough to allow me to get comfortable enough to sleep.
 
sucks to hear...has happened to me twice...had it pop out of place in the bottom of a squat...sucked so bad...similar recovery timeframe as MrKleen73

lat and oblique stretches helped a lot as far as preventive measures, albeit after the fact...
 
Flexeril mess with me for two days straight (groggy and disoriented) no matter what mg I use.

Larsen/feet up would be a good idea lol
 
jswain34 said:
'Preciate it Kleen. Im happy to hear yours is nearly resolved and you were able to start lifting again. Im going to go to the gym tomorrow and see if i cant do my upper deload session. I may do Larsen presses just to minimize the stress of trying to arch with a comp press. Im also gonna throw in some lower work since i was supposed to do upper today and lower tomorrow. Ill just play it by ear and do whatever doesnt hurt. I'm taking some left over Flexeril i had to calm down that paraspinal spasm enough to allow me to get comfortable enough to sleep.
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Good deal, hopefully everything goes off without a hitch. My back made it through all of my exercises and the only thing that is truly sore are my traps. Which is to be expected. Just happy that I could do explosive movements again so quickly.
Yomo said:
sucks to hear...has happened to me twice...had it pop out of place in the bottom of a squat...sucked so bad...similar recovery timeframe as MrKleen73

lat and oblique stretches helped a lot as far as preventive measures, albeit after the fact...
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Yeah that definitely does help, so does rolling the area more regularly. At least it seems to keep me more healthy.

tyga tyga said:
Flexeril mess with me for two days straight (groggy and disoriented) no matter what mg I use.

Larsen/feet up would be a good idea lol
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I get the flexeril fog as well but not too bad. I learnedto only use it as truly needed. Otherwise the fog is a bit inconvenient.
 
Week 8 day 1 - bench and deadlift combo deload

Was considering gritting in some light deads but decided not to in light of whats going on with my thoracic. Figured itd do more harm than good. Kinda just did whatever i felt like today.

•Larsen/feet up bench press
45/95/135/185/215x5
245x3x4
245x10@8

Just wanted to do an AMRAP out of curiosity. Pretty surprised i got 10 at that rpe honestly. My feet were completely off the ground too, so there really was little to no leg drive.

•inc db bp (alternating arms - i forget the technical term for it - 1 arm does the rep while the other remains locked out)
60x10
65x10x2

•NG dead hang pull ups
X8/6/5

Ss/

•SA udhd tri ext
20x15 per arm
30x15x2 per arm

•seated iso cable rows
110x15x3

Ss/

•lateral raise
15x15
20x15
15x15

•HS rear delt fly
70x30 -10s-> x10

Back tolerated everything well. At this point its just a spasming thoracic paraspinal muscle. No real pain with coughing or anything like that so maybe it was just a rib that temporarily subluxed then went right back in and pissed off the paraspinal running over the top of it. I dont know, it feels like it is getting better by the day. Will probably do seated OP for deload on friday then hopefully be good to go for next week. Ill likely take squats light for a week or two but im hoping everything will be ready to roll.
 
Good to hear, sounds like you have some good recovery going on. I need to look up Larsen press... Never heard of it.
 
Here ya go MrKleen73, here is the man himself.

Invalid Link Removed
 
jswain34 said:
Back tolerated everything well. At this point its just a spasming thoracic paraspinal muscle. No real pain with coughing or anything like that so maybe it was just a rib that temporarily subluxed then went right back in and pissed off the paraspinal running over the top of it. I dont know, it feels like it is getting better by the day. Will probably do seated OP for deload on friday then hopefully be good to go for next week. Ill likely take squats light for a week or two but im hoping everything will be ready to roll.
Click to expand...

could have also been a minor intercostal strain of some sort...glad it didn't hinder much, if any at all...
 
Eh, i dont think so. I get a pulling sensation in the area with neck flexion so its more likely to be one of the paraspinals.

What I did yesterday wasnt hindered by it at all, but I did have to change some exercises around or remove them altogether to avoid pissing it off (eg: deads, comp press, etc).
 
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