Unflushable and Unplungeable

[ninja]

Originally Posted by bobby

It looks like you're really kicking ass on the mobility work, keep it up!

I'm sure I am.

Monday December 4
NROL Hypertrophy I
Incline DB Press
5x5 @ 75 (EH)
Shoulder was doing ok. Felt a little unstable, but virtually pain free. That changes later.
Seated Cable Row
5x5 @ 180
Standing DB Press
2x5 @ 50
Shoulder.
Pullups
2
The right lat is what seems to be the problem. Started screaming as soon as I attempted to pull myself up on the first one, and gave out on the second one. Looks like a lot of foam rolling, tennis ball work and stretching.
Close Grip Bench Press
Scratched
Close Grip Cable Rows (subbed for high pulls)
5x5 @ 195
I can row without pain. So it's definitely a stabilization issue on the pressing, and a problem on the vertical pulls.
Mobility work (before workout)
Core Booklet

I'm pissed that my shoulder didn't heal up. It's fine when I don't do anything that doesn't involve a lot of weight. ROM is painless, but once weight becomes involved, its a different story. I am frustrated and annoyed. Big time.

[bobby]

Is the problem only on close-grip pressing? What happens if you move out to a wider grip?

[ninja]

Originally Posted by bobby

Is the problem only on close-grip pressing? What happens if you move out to a wider grip?

It's not so much the close grips, because on the DB presses it was there, but it wasn't an issue. More along the lines of an instability problem. However, I was very wary about pinning myself after aggravating the problem doing pullups. It was more of a "better safe than sorry" approach.

Edit: Just looked at an anatomy model and it's definitely something in the teres major region.

[ninja]

Wednesday, December 6

Alwyn Cosgrove is a terrible person. Who wants people to die during their workouts??????

Superset 1
Front Squats (because I still can't back squat)
4x10 @ 135
Deadlifts
4x10 @ 185
My God. My back tightened up big time, although I think I did an ok job of keeping it flat. My knees were bowing outwards during the lowering phase of the deadlifts, which I believe indicates a glute weakness. I think I may stick with these weights for another workout.
Bulgarian Split Squats
4x10 @ 20 (EH)
Fuck you Cosgrove.
Step Ups
4x10 @ 25 (EH)
Fuck you again.
Core booklet.

I've been run over by a train. I may not be able to walk tomorrow.

[Alcoholiday]

film your deads

[ninja]

Originally Posted by Alcoholiday

film your deads

I don't have a camera readily accessible. My phone takes video, maybe I can do that.

[ninja]

Friday December 8

Incline DB Press
3x15 @ 55
Ow.
Seated Rows
3x15 @ 150

Standing DB Press
3x15 @ 25 (EH)
Lat Pulldown
3x15 @ 150
Didn't really hurt. Weird.

Close Grip Bench
3x15 @ 105
Now that hurt. Not smart. Widened out and it felt a little better
Close Grip Rows
3x15 @ 135
I could hardly lift my arms above my shoulders. Hell of a workout.

[ninja]

I gotta update this biotch.

Saturday December 9

Front Squats
5x5 @ 175
Deadlifts
5x5 @ 225

Bulgarian Split Squats
5x5 @ 30 (EH)
Step Ups
5x5 @ 40 (EH)

Core booklet

Ow.

[ninja]

Tuesday December 12
Incline DB Press
4x10 @ 65 (EH)
Seated Cable Rows
4x10 @ 165

Standing DB Press
4x10 @ 30 (EH)
Lat Pulldown
4x10 @ 165

Bench Press
2x135
FUCK. I hate my shoulder. Hurt like a biotch again. This is not good.
Close Grip Rows
4x10 @ 150

Core booklet.

Damn shoulder.

[bobby]

Does EH mean extremely hard, or ehhh!

[ninja]

Originally Posted by bobby

Does EH mean extremely hard, or ehhh!

each hand!

[ninja]

Thursday December I have no idea

Front Squats
3x15 @ 115
That was brutal
Romanian Deadlifts
3x15 @ 155
I tried to do regular, but no matter the weight, after about rep 8, my knees go out. My glute activation is still pitiful. Really need to work on this by the end of the year. Gotta get my ass endurance up. (that sounds terrible.) I think MR has an article somewhere about this.

Bulgarian Split Squats
3x15 @ 10 (EH)
Step Ups
3x15 @ 20 (EH)

Core booklet

one more final.... more studying.... then four weeks free!

[bobby]

Is this what you need?
http://www.t-nation.com/readTopic.do?id=495189

[Lost Dog]

are you still doing the air humps before the workouts? Hump the air. Bring your ass up by squeezing the cheeks.

I've been doing them before every workout lately.

[ninja]

Originally Posted by Lost Dog

are you still doing the air humps before the workouts? Hump the air. Bring your ass up by squeezing the cheeks.

I've been doing them before every workout lately.

I forgot about the air humps! I need to start doing "my humps, my humps, my lovely lady lumps!"

[Lost Dog]

Plus, they're good practice for so many important things.

[ninja]

Saturday December 16

The first workout of the Christmas break

Mobility work
Stretching
Incline DB Bench
5x5 @ 75 (EH)
Going to have to move up to 80s next week. Shoulder felt fine on these.
Seated Cable Rows
5x5 @ 225
I hate the cable stack here. Absolutely hate it. So unreliable. This was even too easy.

DB Shoulder Press
5x5 @ 40 (EH)
Should have gone higher, but I didn't want to arch my back to get the weights over my head. (I realize that's a flexibility issue.) 45s next week. Shoulder was good on these too.
Lat Pulldowns
5x5 @ 170
This is just the opposite of the cable stack. What the hell? I was doing 165 at the rec, (with new--and I assume--reliable stacks) for 10 reps. Whatever.

Pushups
3x12
This was supposed to be the CG bench. Nope. Pain. Ok, what about DB bench? Nope. Pain. I don't get it. I used to never be able to do anything more than a flat press without a crackle or pop. That's fixed now, I hurt my shoulder and now I can't do anything flat without a pain in the back of my shoulder, but anything tilted vertically is pain free. I'm confused as hell. Going to have to get some ART done again this week.
Two Point DB Rows (like the lawnmower things)
5x5 @ 100 (EH)
This was just an excuse to use the 100s. Naw. I was mad at the cable stack, and couldn't figure out something else neutral grip, so those were the logical choice.
Pain again when I was supporting myself on my right shoulder. It's when my arm is perpendicular from my torso and pressed backwards. I *try* to retract my scaps, so I don't know if that's the issue, and scap pushups don't hurt at all. And sometimes with side planks, but that's not very painful anymore.

Lower body tomorrow. I know I'm not supposed to do these workouts more than four days a week, but I'm fairly fresh, so because it alternates between upper and lower, I don't think trying to work out every day this week is terrible. I need it if I'm going to be coerced into eating all of these goodies. Although I did well today, only four after dinner, and an oreo around 10. If I can keep that up, I may do ok. But we had white pasta for dinner tonight. I hadn't had white pasta in forever.

[Alcoholiday]

why does your shoulder hurt?