Vacation is over

[pjb923]

Thanks Simon.
I guess it's not really my overall height, but my proportions. Having relatively long legs and a long torso without having super long arms puts my back at more of an angle than I would like at the bottom of a deadlift. But it's really my previous back problems that are limiting me. I started lifting sumo style and it seems to suit me better, I just have to slowly work my way back up.

[pjb923]

Last nights workout.
Tuesday 3/25/08

Pull-through
100 x 10
180 x 10

Romanian DL
135 x 10
185 x 8
225 x 8 x 2 sets

Superset
Good Morning
95 x 10 x 3 sets

BB Alternating Lunge
95 x 10 x 3 sets

Superset
OH Press
95 x 10
115 x 8
135 x 8

Lat Pull-down
80 x 10
130 x 10 (thick bar)
160 x 10 (thick bar)
160 x 8 (thick bar)

Back Extensions
BW x 12
+10 x 10 x 2 sets

Finished with 20 minutes on the elliptical.

The RDL's felt great tonight, but my grip was terrible. It looks like my gripper work is not going to have any carry over to actual lifting. But the good news is that my back felt great and I am confident that I can really start increasing the weight on these movements. My grip strength should come back quickly.

I think more deadlift variations are exactly what I need to strengthen my back in order to really start upping my front squat numbers.

[pjb923]

Last nights workout...

Thursday 3/27/08

Chest Supported Row
45 x 10
90 x 8
135 x 8 x 2 sets
90 x 8

Hammer Strength High Row
90 x 12
180 x 10 x 3 sets

Hammer Strength ISO-Lateral Wide Chest
90 x 10
180 x 10
230 x 10 x 3 sets

Front Squat
45 x 8
95 x 5
135 x 3
225 x 3
275 x 1
295 x 1
225 x 5

Face Pull
70 x 10
100 x 10 x 2 sets

Reverse Pec Deck
60 x 10
80 x 10 x 2 sets

Scap Plane DB Raises
10's x 10
15's x 10
20's x 10

Upright Row
40 x 10
50 x 10
60 x 10

I am planning on not doing any leg work tonight, but after watching some high school kids doing BS quarter squats with 315 I felt the need to get in a few heavy front squats. I was planning on working up to 315, but I wasn't feeling 100% and my back was telling me to stop. 295 was the heaviest I have lifted since hitting 315 exactly 1 year ago tomorrow.

My plan is to get in a light workout today, rest for the weekend and shoot for at least 325 next week.

For anyone following my job situation, I got 2 offers so far. One of them in writing and I'm waiting for the exact details on the 2nd. I was really started to enjoy my paid time off, but it looks like I'll be back to work soon.

[pjb923]

Tonights workout.
Friday 3/28/08

I got a quick upper body workout in tonight. The weights on the hammerstength machines are per side.

Hammer Strength Shoulder Press
35 each sidex 10
55 x 10
80 x 10
90 x 10 x 2 sets

Hammer Strength Shrug
45 each side x 20
45 x 15 x 2 sets

Assisted Pull-up
BW-112lbs x 10
BW-82lbs x 10
BW-58lbs x 6

Dips
BW x 15
BW x 12
BW x 6

I threw in some cable curls and pushdowns to finish off.

[bigDman]

strong front squats

[Alcoholiday]

why the hammer strength stuff?

[pjb923]

I'm not normally a huge fan of using the hammer strength machines except for shrugs. I don't have a trap bar at my gym and the hammer strength shrugs are just more comfortable for me.

I was using the machine for shoulder presses as sort of a crutch. After yesterdays workout, which also included some rotator cuff work my shoulders were not feeling very stable but I still wanted to get some presses in today without worrying too much about my form.

[Alcoholiday]

Originally Posted by pjb923

I'm not normally a huge fan of using the hammer strength machines except for shrugs. I don't have a trap bar at my gym and the hammer strength shrugs are just more comfortable for me.

I was using the machine for shoulder presses as sort of a crutch. After yesterdays workout, which also included some rotator cuff work my shoulders were not feeling very stable but I still wanted to get some presses in today without worrying too much about my form.

IMO, i'd ditch the hammer strength and just ditch the presses all together when your shoulders are feeling iffy. i've heard bad things about using their shoulder machines b/c of the anatomy of the shoulder. That's just my opinion. I like some of their other machines though.

[pjb923]

Good point, I will probably avoid presses if my shoulders are not feeling up to it in the future. Out of curiosity, which hammer strength machines do you like?

[Simon C]

For having a sore shoulder, you sure overhead press alot,

and what's wrong with a barbell shrug?

[bigDman]

most people aren't cut out for a lot of overhead stuff. Try taking a break and doing rotator cuff work and raises of sorts. You should see a big improvement in shoulder health and shoulder strength

[Alcoholiday]

Originally Posted by pjb923

Good point, I will probably avoid presses if my shoulders are not feeling up to it in the future. Out of curiosity, which hammer strength machines do you like?

i actually like the chest press one, where you sit down like in a chair. As you press, the handles move in, so it feels like you get more triceps in the movement.

I HATE the lat pulldown one. That has to be the most uncomfortable machine ever.

Their row machines are pretty good. The guys i train with also do the side handled deadlift one occasionally, but not very often.

[Frank.S]

the row machine is decent, it sure feels like it goes heavier then 150lbs dbs (hard to tell exactly because of leverage). I use it once in a while..

[Alcoholiday]

Originally Posted by bigDman

most people aren't cut out for a lot of overhead stuff. Try taking a break and doing rotator cuff work and raises of sorts. You should see a big improvement in shoulder health and shoulder strength

i think if people worked on good flexibility, didn't bench, and stuck to strictly overhead pressing, people would have a lot better shoulders.

Look at oly lifters compared to plers. PLers generally don't do much flexibility, while that's what oly lifters preach. Plus, PLers do lots of benching, and it seems like everyone i know who's a pler has elbow problems.

I don't really have anything to back it up, but that's what i generally see.

[Frank.S]

imo, the elbow problems is actually more from a low bar position on the back then bench pressing.

plus, olifters are deadling with like at the most 400-500lbs overhead, while powerlifters are dealing with 800-900+ in their hands.

[pjb923]

Thanks guys.

Simon, I have no problem with barbell shrugs. I just happen to like the HS shrug because I prefer the neutral hand position.

Last year my shoulder really started bothering me and I went through a few weeks of physical therapy and spent a lot of time doing recovery work and eliminated all pressing movements from my workouts for a while. I usually try to add in some rotator cuff work once a week, I just don't always put it in my log.

Since then I don't put much emphesis on benching and have been doing strictly DB work for a while on the bench. On OH presses I usually do the opposite and stick with the bar because I have more stability in my shoulder compared to DB's.

My shoulder has been feeling great, and I have been lucky enough to avoid elbow problems so far.

[pjb923]

Tonights workout. 4/01/08

Front Squats
45 x 10
95 x 6
135 x 6
225 x 5
295 x 1
265 x 5
315 x 1
335 x 1 (+20lbs PR)
225 x 10

Seated Row
80 x 10
130 x 8
180 x 8
200 x 8 x 2 sets

DB Bench Press
60's x 10
85's x 8
95's x 8
95's x 6

I finished with some ab work.

I decided to try some wave loading tonight since that is what I did when I lifted 315 the first time. The first round was easy and 295 went up really quick. 315 wasn't too bad so I went right for 335. It wasn't too hard, but I felt like I was a little too far forward. This is only 30lbs short of my best back squat, but I imagine that number has gone up since then.

I got video of the 315 and 335 lifts. I'll post them later.