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TGR's Modified PowerBuilding v2.0

I have an appointment to have my shoulder looked at this afternoon. Of course, it feels better today than it has in months. Maybe i should go max bench so it comes back.
 
Shoulder issue isn't a shoulder issue. It's an inflamed bicep tendon where it attaches to the shoulder. No Curls, deadlifts, or any other exercise that irritates it for 3 weeks as I ice it BID and take 800mg ibuprofen BID for a week then as needed after. If after 3 weeks it's not better I get the choice of a cortisone shot/ortho visit or try sports rehab.
 
RegisterJr said:
Shoulder issue isn't a shoulder issue. It's an inflamed bicep tendon where it attaches to the shoulder. No Curls, deadlifts, or any other exercise that irritates it for 3 weeks as I ice it BID and take 800mg ibuprofen BID for a week then as needed after. If after 3 weeks it's not better I get the choice of a cortisone shot/ortho visit or try sports rehab.
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****ty but at least you know!
 
Stop doing low bar and pressing with anything other than a close grip. You can still do the other two, just not right now and never too often in the future. Should cure your biceps tendinitis. If not, then who knows
 
liftandswim said:
Stop doing low bar and pressing with anything other than a close grip. You can still do the other too, just not right now and never too often in the future. Should cure your biceps tendinitis. If not, then who knows
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Noooooo. High bar sucks.
 
RegisterJr said:
Noooooo. High bar sucks.
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Yes, but I'm still getting stronger on it, beltless. Like my numbers are creeping up on my old belted Lowbar numbers, probably 85% already in 4 months.

Low bar sucks. Everything hurts even after extensive warming. It's perfect for comp squatting but not much else.
 
Hyde said:
Low bar sucks. Everything hurts even after extensive warming. It's perfect for comp squatting but not much else.
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I hope you're able to rehab the tendonitis. High bar will do you good though. I'm paraphrasing a bit here but i've heard it said that high bar is for building real strength and low bar is the best way to exhibit that strength. like Hyde said, low bar is for competition. so maybe by the time you're able to work low bar again, you're squat will have gone up significantly due to all the high bar squatting.
 
Balthazar said:
I hope you're able to rehab the tendonitis. High bar will do you good though. I'm paraphrasing a bit here but i've heard it said that high bar is for building real strength and low bar is the best way to exhibit that strength. like Hyde said, low bar is for competition. so maybe by the time you're able to work low bar again, you're squat will have gone up significantly due to all the high bar squatting.
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To expound on this...here is my theory. The high bar squat will build postural strength and teach you to stay more upright. In addition, it'll take out the posterior chain to some extent when compared with low bar. Therefore, your quads are taking the brunt of the load. Now as long as you're deadlifting heavy your posterior chain will never be the weak point in your squat. So after you've built up your high bar, hone your low bar technique and voila...big, healthy squat.
 
liftandswim said:
To expound on this...here is my theory. The high bar squat will build postural strength and teach you to stay more upright. In addition, it'll take the out the posterior chain to some extent when compared with low bar. Therefore, your quads are taking the brunt of the load. Now as long as you're deadlifting heavy your posterior chain will never be the weak point in your squat. So after you've built up your high bar, hone your low bar technique and voila...big, healthy squat.
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Bingo. That's how I've been approaching it now as my back has been healing, and I am stronger beltless and hi bar than ever and pull is strong as ever so I think with a few more months I will be squatting more than ever.
 
RegisterJr said:
What do you mean? Just something to hold your dumbbells?
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Yes. I'm tired of wrecking my back getting the DBs into starting position. These DB trays attach to your rack and are made by Blackwidow. Pricey.

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kenpoengineer said:
Yes. I'm tired of wrecking my back getting the DBs into starting position. These DB trays attach to your rack and are made by Blackwidow. Pricey.

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Oh wow, that's nice. I'm know some welders. Let me get back to you on that.
 
Dumb bell power hooks Invalid Link Removed

They hook on the barbell, I had a pair. $55 dollars for the pair
 
The ones Tyga suggests i just saw up here 20 bucks each... and the others 69 each... got me considering both options... as i have the same issue
 
I agree with what had been said on the tendinitis. I get that stuff too. 100% agree on the low bar statement. I actually have barely touched a straight bar on squat since my comp in July. Just got my bicep/elbow area so inflamed by the time I hit the meet. Still not 100% but I haven't stopped everything.

Good thing is it can heel and feel good. Bad thing is it can come back. Repeat lol
 
rob112 said:
I agree with what had been said on the tendinitis. I get that stuff too. 100% agree on the low bar statement. I actually have barely touched a straight bar on squat since my comp in July. Just got my bicep/elbow area so inflamed by the time I hit the meet. Still not 100% but I haven't stopped everything.

Good thing is it can heel and feel good. Bad thing is it can come back. Repeat lol
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What do you do to prevent it from coming back? I mean mobility or stretching, not staying away from low bar 100%.
 
Thomas, I was going to ask about mobility myself. Until my back flared up I never considered that I was losing mobility. I tried some old karate routines and felt like a 90 year old guy.
 
kenpoengineer said:
Thomas, I was going to ask about mobility myself. Until my back flared up I never considered that I was losing mobility. I tried some old karate routines and felt like a 90 year old guy.
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Are you looking for the same type (bicep tendinitis) or other?
 
RegisterJr said:
Are you looking for the same type (bicep tendinitis) or other?
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Actually both. I need to stop "cold" lifting and start using a combination warm up and mobility routine.
 
Shoulder Mobility


Barbell Shoulder Press 148.5

Set 1 : 45x10
Set 2 : 65x8
Set 3 : 85x8
Set 4 : 105x8
Set 5 : 115x5
Set 6 : 135x3
Set 7 : 135x3

Barbell Incline Bench Press 215.83

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x7

^ Add these to the list of things that I feel in my bicep.

Lat raises x20, 15, 12, 17

Straight arm Lat pullldown 4x10

Tricep rope pressdown x30, 20
 
kenpoengineer said:
Actually both. I need to stop "cold" lifting and start using a combination warm up and mobility routine.
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This is a lot of stuff I do. They are grouped by activity, mostly. What I've gotten the most out of are the Super D Mobility, duffin glute and hip activation, and pretty much anything Kelly Starrat recommends.

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Check out this playlist on YouTube:

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capo180 said:
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Just a little blurb about bicep tendinitis and low bar squatting from Dave Tate.
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Image saved. You know something? I stopped wearing wrist wraps and sleeves about the time it started. I originally wore wraps because my wrists hurt. They stopped hurting so I stopped wearing them.
 
Thanks!
 
RegisterJr said:
What do you do to prevent it from coming back? I mean mobility or stretching, not staying away from low bar 100%.
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Your thred moves so fast. Some good advice put in. Only thing I'll add is I changed my squat set up. I do a pinkless grip about middle finger on the rings width. I also stretch out and warm the shoulders up pre squat and work my grip is to that point after some working sets. I try to make sure all the weight is on my back. Aside from that I rotate movements. I don't low bar back squat every week. It was rough gonna into comp bc I did a lot and plus it was consistently heavy.

I also have no problem taking NSAIDS here and there if it flares up, although I only do this if it gets bad. For example I haven't used any since the comp. for now rest and game plan how you want to move forward once it's feeling better.
 
Crunches

Straight Arm Lat Pulldown 120

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 90x10

Dumbbell Bench Press 90

Set 1 : 40x12
Set 2 : 50x12
Set 3 : 60x15
Set 4 : 60x15
Set 5 : 60x10

Barbell Squat HIGH BAR

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x10
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x5

On the treadmill now.

My traps have to get used to the bar being there again that shouldn't take long, I just felt unstable.

I was going to do pulldowns but started thinking that would put unneeded strain on my bicep. That said, I'm not sure the DB press didn't do that too. No clue what adjustments I'll make but I can't not do any weights or my motivation will be shot all to hell. It's hard enough to get out of bed now.
 
I've been slacking on icing my shoulder. I'll do that now and loook up pendulum stretches.

Rehabilitation Program

Physical Therapy

The initial goals of the acute phase of treatment for bicipital tendinitis are to reduce inflammation and swelling. Patients should restrict over-the-shoulder movements, reaching, and lifting.


Patients should apply ice to the affected area for 10-15 minutes, 2-3 times per day for the first 48 hours. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, are used for 3-4 weeks to treat inflammation and pain. The degree of immobilization depends upon the degree of the injury and the patient's discomfort. Most authors agree that prolonged immobilization tends to result in a stiff shoulder.

Physical therapy plays a minor role in the treatment of acute bicipital tendinitis; however, some authors recommend daily weighted, pendulum stretch exercises for uncomplicated and mild cases of acute bicipital tendinitis. Use of transcutaneous electrical nerve stimulation (TENS) has been reported with some success.

Phonophoresis and iontophoresis are examples of methods that are used to deliver steroids into inflamed tissue without an injection. Phonophoresis uses ultrasound, whereas iontophoresis uses electrical repulsion to transport medicines through the skin. In order to deliver an effective steroid concentration, the target area should be superficial, and serial application is necessary.
 
I found these videos for rehab as well. I'll get some of this in this afternoon. I'm going to beat this.
 
I guess I forgot to link them: Invalid Link Removed


Thanks Simon!
 
Just ordered my TPB. $290 shipped.
 
jimbuick said:
What's the deal with the rack?
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He was supposed to powder coat it yesterday. I sent him a message about an hour ago for an update.
 
Last night I did 5 minutes of lax ball on the bicep tendon followed by icing the shoulder.

This morning I did this:

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Followed by RC external work that is supposed to help/prevent tendinitis.

Followed by lax ball x5 minutes. That **** hurts.

I'll ice the shoulder on the way to work.

MAYBE, I'll get in the gym tomorrow.
 
RegisterJr said:
Last night I did 5 minutes of lax ball on the bicep tendon followed by icing the shoulder.

This morning I did this:

Invalid Link Removed

Followed by RC external work that is supposed to help/prevent tendinitis.

Followed by lax ball x5 minutes. That **** hurts.

I'll ice the shoulder on the way to work.

MAYBE, I'll get in the gym tomorrow.
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Great video, thank you for sharing I subbed to his channel!
 
I guess the hurricane is headed this way. I hope it backs off at the last minute.
 
RegisterJr said:
I guess the hurricane is headed this way. I hope it backs off at the last minute.
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Me too! Hoping and praying it turns! How close are you to the Atlantic shore?
 
love2liftkat said:
Me too! Hoping and praying it turns! How close are you to the Atlantic shore?
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19 miles. My mom is a block from the beach and she's being stubborn about coming here.
 
love2liftkat said:
Oh no! Are they not evacuating you all?
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They haven't called for it yet. I won't evacuate where I'm at, but my mom should head in. They're saying right now it's likely to be just off shore unless it gets pushed further west. Should turn north east right before Jacksonville.
 
RegisterJr said:
They haven't called for it yet. I won't evacuate where I'm at, but my mom should head in. They're saying right now it's likely to be just off shore unless it gets pushed further west. Should turn north east right before Jacksonville.
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Oh ok. Well, I hope you can convince your mom to head your way!
 
RegisterJr said:
How close are you? You in NC?
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I'm 2hrs inland in SC...they're bringing people here from the coast so we should just be getting wind/rain. (I think)
 
love2liftkat said:
I'm 2hrs inland in SC...they're bringing people here from the coast so we should just be getting wind/rain. (I think)
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I'm praying for you all.
 
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