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Sweetlou's training log

Hyde said:
The short efs monsters are like 80-90 at the top of my pull and just hook under my feet. Haven't used em in a good minute but they're cheap and simple to use
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I may see what a long mini feels like under both feet. But BC I'm cheap so I'm not gonna buy more bands (esp with elites stupid shipping prices). I'm also to lazy to set them up the only "convenient" way at Obb.
 
EliteFTS currently has free shipping on orders >50, and there's a 40% discount. Just ordered more bands.

Usually when I pull banded I use a monster stepping on both. Works great and super easy to setup.
 
RegisterJr said:
EliteFTS currently has free shipping on orders >50, and there's a 40% discount. Just ordered more bands.

Usually when I pull banded I use a monster stepping on both. Works great and super easy to setup.
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Thanks for the update. I wanna get some voodoo flose bands now that I tried one out tonight tho.
 
SweetLou321 said:
Thanks for the update. I wanna get some voodoo flose bands now that I tried one out tonight tho.
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I grabbed one of those, too. Speaking of, I need to check the front porch.
 
12/17/15-cat bench
Warmup
Hip rehab
One arm swings/shoulder dislocations
Unilateral oh press/unilateral band rows/unilateral band pushdowns

Cat bench for time
80%-265x1
70%-225x6X3 in 12min 30s
Unilateral db oh press
55x4x6 @8/8/8/9
45x6 @7
Bb rows
185x5x8 @8
Unilateral mini band pushdowns/hammer curls/mini band crossovers
12/30x12/15, 3 sets @7-8
Unilateral mini band facepulls/muscle snatch (4020)
15/45x8
Laying 45deg raise (3333)/laying ext rot(3333)
5x3x8
One arm hangsx2
Voodoo flose left tricep, did actually make a difference

Notes: this cat work for bench is a joke. However I need to adjust my set up a touch as the very external rotated and elbow in duffin style is wrecking my elbow. I played around at the end and found something easily repeatable and very sound and braced. Db oh p was perfect, no pain and full ROM with a brace. I may have retweaked my teres minor on my right lat again doing bb rows. Will know tomorrow. Removed dips and added in crossovers for extra pec work. That rotator cuff stuff was very hard and my bad shoulder was deff feeling every seconded of it. I need to do it it seems. However this workout took just a touch over 2 hrs and I was pushing my pace. I need some help for you guys on how to speed this stuff up and what to cut out if need be.

Thanks for any and all input.
 
I knew it was all bad when you left out 'no injuries swim'.
 
5th set of bench
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You can hear the weights shaking from being to externally rotated and my elbow hurting.
 
SweetLou321 said:
Just some minor ache and pains now. Oh well. One day I'll be healthy again lol
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I can relate. I was in pain the first 6-7 months of the year, and an occasional twitch on inclines now.
 
Also I gotta ask this but I don't feel my pecs work at all when I bench. I haven't for years. Its one reason I liked doing dips BC they hit my pecs hard. But to save my elbow I took them out for now.

Anyone got any in site into how to address this and if its a bad thing?

Use mostly back and tricpes honestly.

Same with quads and squats. I literally don't use the primary movers lol. If I think about flexing my quads when I squat tho I can use them with my glutes.
 
I don't feel pecs on bench eitherunless I flatten my arch and widen my grip. You can always get on a machine or do DB presses to hit the pecs.

As awesome as pecs look when trained properly, I'm not sure it translates to a better power bench press. In my limited opinion, that is.
 
RegisterJr said:
I don't feel pecs on bench eitherunless I flatten my arch and widen my grip. You can always get on a machine or do DB presses to hit the pecs.

As awesome as pecs look when trained properly, I'm not sure it translates to a better power bench press. In my limited opinion, that is.
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Mist big raw benchers sware pec strength is a biggie, I think Matt wenning is the only 600lb bencher who says otherwise.
 
Looked up some emg stuff for certain body parts just to see what hits what best.

Bench and dips are up there for the pecs

Most pullups/pulldowns for the lats then some elbow in rows.

Reverse fly's variations hit the mid traps best

Shrugs for the upper traps

Oh press for front delts
Side raises for side
Reverse fly's for rear delts
Laying ext rot for rotator cuff

Kickback for long head triceps? Lol
Pushdowns for the short heads
Dips ranked pretty high tho.

Hack squats and squats for quads
Leg curls beat all for hams
Ghr beat all for glutes followed by reverse hypers

Ab roll outs ranked pretty high for abs

Just thought id share. A lot of big basic movements. Gonna be honest I was shocked to rows best out by reverse fly's for mid back.
 
EMG studies are eh. I remember reading an article or watching a video detailing the inherent flaws. Idk. That said, none of that is really a surprise. Idk how you don't feel your pecs working on the bench press.
 
liftandswim said:
EMG studies are eh. I remember reading an article or watching a video detailing the inherent flaws. Idk. That said, none of that is really a surprise. Idk how you don't feel your pecs working on the bench press.
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Have no idea either. I guess its BC I let the weight sit in my back/triceps? I need to just get tighter and I'm sure they will fire. Same with squats.
 
Sean,

I tried the muscle snatch and 45 deg raise. The muscle snatch hit my delts/traps but no real rotator cuff feeling. 45deg raises felt like nothing. The laying ext rot I felt tho.
 
SweetLou321 said:
Sean,

I tried the muscle snatch and 45 deg raise. The muscle snatch hit my delts/traps but no real rotator cuff feeling. 45deg raises felt like nothing. The laying ext rot I felt tho.
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Were you doing it with the tempo? I don't feel crap unless I do it slow. Try the Cuban press/snatch with dumbells too.
 
Sean1332 said:
I feel it around the back side of the delt the most. It's just like a lateral raise, but on your side. You can try it on an incline as well.
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You think the muscle snatch and the 45 deg raise make that much of a difference over just typical rot ext work? Also did you try to balance ext rot work with internal rot work in that same time frame?
 
SweetLou321 said:
You think the muscle snatch and the 45 deg raise make that much of a difference over just typical rot ext work? Also did you try to balance ext rot work with internal rot work in that same time frame?
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Maybe I felt it the most because my shoulders are more unstable? I never liked the snatch that much, unless it was seated with dumbells. With the side lying raise, I had to start with 5lbs because it was so weak. Now I'll use 15-20. I mainly stick with the side raise/low ext superset. I've never really done anything for internal rotations except for mobilizing.

What I've been doing for my RC with my bench warm up is this:
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Maybe you'll like that more.
 
Sean1332 said:
Maybe I felt it the most because my shoulders are more unstable? I never liked the snatch that much, unless it was seated with dumbells. With the side lying raise, I had to start with 5lbs because it was so weak. Now I'll use 15-20. I mainly stick with the side raise/low ext superset. I've never really done anything for internal rotations except for mobilizing.

What I've been doing for my RC with my bench warm up is this:
Invalid Link Removed

Maybe you'll like that more.
Click to expand...

I've done seated db cleans before. I'd rather use the shoulder horn or a more direct horizontal ext rot myself.
I'm just confused what the 45deg part is. I used 5lbs and did a 3/3/3/3 tempo bc I lazy and just counting the same on all fronts made more sense in my head. The laying ext rot really lit up my shoulders tho, esp my bad one...which is both for different reasons lol.

I'll check it out now.
 
Gonna remove all triceps work for now. My elbow is getting pretty bad. I already have small arms too. Oh well. I'll have to let it rest and start over eventually.
 
SweetLou321 said:
I've done seated db cleans before. I'd rather use the shoulder horn or a more direct horizontal ext rot myself.
I'm just confused what the 45deg part is. I used 5lbs and did a 3/3/3/3 tempo bc I lazy and just counting the same on all fronts made more sense in my head. The laying ext rot really lit up my shoulders tho, esp my bad one...which is both for different reasons lol.

I'll check it out now.
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Literally just a lateral raise but lying down on your side and stopping at 45deg in the air.

I'm terrible at lying ext rot. I have zero ext rotation that way lol
 
Sean1332 said:
Literally just a lateral raise but lying down on your side and stopping at 45deg in the air.

I'm terrible at lying ext rot. I have zero ext rotation that way lol
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Oh. Sounds simple enough actually lol.

Do you still do it then or have you opted for another variation?

Read the article. You do those as a warm up? What band?

Used a double micro for a rep reps each. That is hard. Any movement in the scapula suppose to be there or no?
 
SweetLou321 said:
Oh. Sounds simple enough actually lol.

Do you still do it then or have you opted for another variation?

Read the article. You do those as a warm up? What band?

Used a double micro for a rep reps each. That is hard. Any movement in the scapula suppose to be there or no?
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I still do the side lying abduction. There's a massive difference in strength between my shoulders when it comes to ER.

I use a doubled micro-mini for the windshield wipers, as a bench warmup. I have a red mini that I cut in half too that I might use sometimes. I feel my shoulder joint fairly activated after doing that, especially when holding the contraction. No scapula movement.
 
Sean1332 said:
So after forcing peanut butter down my throat, I still have 500cals left. I don't like these night sessions. Do calories work like rollover minutes?

Serious question lol
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Weekly weighted average matters the most. A little variation day to day is whatever
 
Sean1332 said:
I still do the side lying abduction. There's a massive difference in strength between my shoulders when it comes to ER.

I use a doubled micro-mini for the windshield wipers, as a bench warmup. I have a red mini that I cut in half too that I might use sometimes. I feel my shoulder joint fairly activated after doing that, especially when holding the contraction. No scapula movement.
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Thanks a ton for all the help. I'm really stream lining my shoulder rehab now thanks to you.

Does this look like a good overall layout?

Bench day 1
Warmup
Wall wipers/wall slides
Bench
Oh press
Db row
Bb curls/rhombiod pullaparts
45 deg raises/ext rot

Squat/pull day 1
Ssb squat
Cat pulls
Abs wheel/rhombiod pullaparts/wall wipers/wall slides

Bench day 2
Warmup
Wall wiper/wall slides
Cat bench
Incline bench
Bb rows
Hammer curls/rhombiod pullaparts
45 deg raises/ext rot

Squat/pull day 2
Cat squat
Deficit pull
Palof press/rhombiod pullaparts/wall wipers/wall slides
 
SweetLou321 said:
Thanks a ton for all the help. I'm really stream lining my shoulder rehab now thanks to you.

Does this look like a good overall layout?

Bench day 1
Warmup
Wall wipers/wall slides
Bench
Oh press
Db row
Bb curls/rhombiod pullaparts
45 deg raises/ext rot

Squat/pull day 1
Ssb squat
Cat pulls
Abs wheel/rhombiod pullaparts/wall wipers/wall slides

Bench day 2
Warmup
Wall wiper/wall slides
Cat bench
Incline bench
Bb rows
Hammer curls/rhombiod pullaparts
45 deg raises/ext rot

Squat/pull day 2
Cat squat
Deficit pull
Palof press/rhombiod pullaparts/wall wipers/wall slides
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I like it. Depending on the volume of your lower days, you could always add another exercise.
 
Sean1332 said:
I like it. Depending on the volume of your lower days, you could always add another exercise.
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I plan to soon. I'm still rehabbing so things are adjusted slightly to meet my current needs of the day.

I was gonna add some bw bss/duffin style one legged rdls for some post workout rehab like work to start
 
SweetLou321 said:
I plan to soon. I'm still rehabbing so things are adjusted slightly to meet my current needs of the day.

I was gonna add some bw bss/duffin style one legged rdls for some post workout rehab like work to start
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I like that. I feel like those exercises double as rehab and assistance. They healed up a groin strain but they've (rdl's) stabilized my hips a lot...and makes my hammy sore as fuk.
 
Sean1332 said:
I like that. I feel like those exercises double as rehab and assistance. They healed up a groin strain but they've (rdl's) stabilized my hips a lot...and makes my hammy sore as fuk.
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Exactly. I already warm up with both. So now adding in more and slowly adding weight to them can only help stabilize my hips more over time.
 
Sean,

One more question. There was an article you posted relating to similar things to the wall wipers ect. Except it addressed how to engage the upper traps but not with shrugs as those make our posture problems worse. I can't find it. If you have it can you share it?
 
SweetLou321 said:
Sean,

One more question. There was an article you posted relating to similar things to the wall wipers ect. Except it addressed how to engage the upper traps but not with shrugs as those make our posture problems worse. I can't find it. If you have it can you share it?
Click to expand...

Hmm forearm wall slides from a depressed scapula article?
 
Lat feels OK. I was doing some ext rot stretching BC I have more in my right (bad) shoulder then my left. So I was stretching the left and tying scapular movement in with it. But when I went to go stretch my right (bad) shoulder that pain was the same as the initial injury and some numbness started to come with. This was for both horizontal and vertical ext rot. Anyone know what that could be? Like what muscles? The pain is around the back of the shoulder near the ac joint behind the rear delt.

Edit its also only when I tie in scapular retraction with ext rot.
 
Let's get some positive posts going. Got my head out my ass and came into today's session ready to go.

12/18/15-cat squat/heavy deadlift
*no injury swim
Warmup
Hip rehab
Dislocations/swings
Bss/int rot rdl/hip thrusts
Rolling planks

Cat squat for time
Started with the cambered bar and realized there is no way I'm gonna use this as it pitches me way to forward. So I used my head on what to do.
High bar
365x1 way to heavy for 80% @9
315x3 way to heavy for 70% @9, 285x5x3 @6-7 in 15min. Much better weight. A lot of work to do however.
1in deficit deadlift
80%-405x5x2 in 15min @6-7
Palof press/forearm slides/wall slides/wall climbs
Minix10/10/microx10/3 @6-7
Monsterx10/10/microx10/3, 4 sets @7-8
Bss/int rot rdl
Bwx2x8 each @5-6
Notes: very happy to squat pain free. Very surprised how bad at high bar I am lol. Deads are moving very well. I'm between belt loops making me have to really search for my brace, not a bad thing I just can't half ass it at all. Shoulder rehab work was hard, managed the extra lower work/rehab. Took just over 2 hrs, mainly due to all the squat issues in the beginning.
 
I cant respond too much. But it sounds like it could be a tight subscapularis. Its responsible for internal rotation so itd make sense if the pain occurred with ext rotation. See if your chiro can do some ART on it next time you go in.
 
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