Road to 400 Log

[Nate]

BTW, I got the pic from "Heal The Hunchback" by Mike Robertson at T-Nation.com, great article.

[I. Kay]

Very cool, man. I'll be trying the wall-slides and foam roller exercises tonight! Thanks!

[Nate]

SO HOW DID IT WORK??!?!?!?!?!!?!

[I. Kay]

Felt really good. I like the wall slides a lot! I could really feel the stress being taken off of my shoulders. I got a scapular clench like never before. Great stuff. Light arm-supported rotations this morning really eased the aching too.

I'll be doing the roller stretch before bed again, too. The effect of that one isn't so immediately noticeable, but it is relaxing.

[I. Kay]

Snatches

4xBAR
3x55
2x65

4x55
3x65
2x75

DB Shoulder Press (neutral grip)

4x45's
3x50's
2x55's

4x50's
3x55's
2x60's

Prone Rows
2x8-40's

Russian Twists
2x8-10 pound ball

I talked/worked with our head trainer all morning on snatch form (working with a broom handle) and figuring out the safest way to do shoulder work with my current cuff situation.

As it turns out, I stayed with relatively low weights on the snatches, this being my first time, and did my shoulder work with DB's held to the front. Not front raises, but presses from the front. This avoided any cuff pain.

Perhaps the next tmie around I can do them exactly as prescribed in the book.

The prone rows really got my back. I like them.

[CtA318]

Nice job, getting through your workout with a shoulder injury. Nothing like that feeling saying you did even with implications holding you back from your full potential.

I had a hard time bending down because of cut on my knee from the deadlifts but I still kicked my ass through it. Good luck with your shoulders!

[I. Kay]

Originally posted by CtA318:
Nice job, getting through your workout with a shoulder injury. Nothing like that feeling saying you did even with implications holding you back from your full potential.

I had a hard time bending down because of cut on my knee from the deadlifts but I still kicked my ass through it. Good luck with your shoulders!

Thanks man. Yeah, as long as my shoulders (and your knee) aren't putting us at risk of long-term damage, let's just grind through it!

No pain at all for me today. [img]smile.gif[/img]

[I. Kay]

Box Squats

4x225
3x235
2x245

4x235
3x245
2x255

Pullups

4xBW
3xBW+20
2xBW+30

4xBW+20
3xBW+30
2xBW+40

Hanging Leg Raises
2x8-BW

Rows to Neck
2x8-60

It's been a while since I did any kind of back squat, and the first few sets felt awkward. Nonetheless, it felt good by the end, and I see some improvements on the horizon.

[I. Kay]

Trap Bar Deads (standing on quarter plates)

4x325
3x335
2x345

4x335
2x345
2x350

DB Bench Press

4x60's
3x65's
2x75's

4x75's
3x80's
2x85's


I blew out on the 2nd set of the second wave on the deads, but recovered to do that last set.

I was playing it safe on the presses, because of last week's cuff problem. The neutral grip made it perfectly fine, so next time I'll start with a higher weight.

As for the final two supplemental exercises: the massage therapist told me that the pain in my elbow (which emerged yesterday and got worse doing the deads) is mainly from an extremely tight/stiff brachialis... likely from the pullups. After the bench I showed him, and he recommended some massages, icing and ibuprofen before I put more stress on it. So, I'll do the external rotations and rollouts tomorrow morning during my shift.

[Rev]

Man, shoulders really are just a huge pain in the ass aren't they? Your lifts are lookin good man, keep pushing those heavy weights, way to be safe and use your head too with the neutral grip. Have you located an ART guy yet, I'm tellin ya it would help a lot. I can't remember if you actually had any shoulder problems diagnosed or not. Good luck,

Nate

[I. Kay]

Thanks, man. Good to Rev back too.

400, here we come!

[twinsavsvikingsfan]

Hey RH- Do you think you have to stand on the 25's to get a little deeper start position to make up for the handles on the trap bar?

I've noticed that before, and actually use 35's or even 25's for my lifts with the trap bar. Because of their smaller size you start lower.
Great lifts- we're pretty close in weights. You've got me by a little with deads though.

BTW- you know where Haverhill is?

[I. Kay]

Originally posted by twinsavsvikingsfan:
Hey RH- Do you think you have to stand on the 25's to get a little deeper start position to make up for the handles on the trap bar?

I've noticed that before, and actually use 35's or even 25's for my lifts with the trap bar. Because of their smaller size you start lower.
Great lifts- we're pretty close in weights. You've got me by a little with deads though.

BTW- you know where Haverhill is?

That is indeed why I stand on the plates.

Yep, never spent any time in Haverhill, but I've passed by it many times on the train visiting friends on the North Shore.

[CtA318]

Just checking in to make sure your still lifting . Good lifts and they can only get better.

[I. Kay]

Originally posted by CtA318:
Just checking in to make sure your still lifting . Good lifts and they can only get better.

Hehe, yeah, still lifting. It's tough in Phase III with the two days in between each workout. It's necessary, I can feel it, but it tries my patience sometimes.

[I. Kay]

Snatches

4x65
3x75
2x85
2x95

4x85
3x95
2x105

DB Shoulder Press

4x50's
3x55's
2x60's

4x55's
3x60's
1x65's

Prone Rows
2x8-45's

Still trying to gauge how much I can snatch. think 105 is about right. That brachialis twinge showed up in the last set of the db presses, so the last rep was impossible.

[GqArtguy]

Why dont you get some ART and figure out exactly what is wrong with you?

Also, how are you doing your snatches (i.e. are they full snatches or power, from the floor or hang, etc)?

[I. Kay]

Originally posted by GqArtguy:
Why dont you get some ART and figure out exactly what is wrong with you?

Also, how are you doing your snatches (i.e. are they full snatches or power, from the floor or hang, etc)?

No ART because no $$$.

These are hang snatches ala StB.

[I. Kay]

Box Squats

4x235
3x245
2x255

4x245
3x255
2x265

Pulldowns

4x160
3x170
2x180

4x170
3x180
2x190

Hanging Leg Raises
10, 8

Row to Neck
2x8-70

[I. Kay]

Trap Bar Deads (standing on quarter plates)

4x330
3x335
2x340

4x335
3x340
2x355

1x375

1x405***

DB Bench Press

4x75's
3x80's
2x85's

4x80's
3x85's
1x90's

Ext Rotations
12,10 - blue band

Well, I pulled 8 plates off the floor. Very cool. I'm not going to count this as the end of my Road to 400, because trap bar deads are a bit easier than conventionals. It is a great sign for me though. I kinda felt like Bruce Willis in "Unbreakable", when he's lifting with his son, and keeps adding more and more... I kinda blew up! Don't know where it came from, I just felt like He-Man suddenly.

The