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Personal Journals discussion on Phil's Journal, within the Members Section; I've been working out pretty consistently the past few weeks, but nothing too structured. While I'm waiting for my shoulder ...


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Old 07-10-2007, 10:21 AM   #131
ghij_mpu
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I've been working out pretty consistently the past few weeks, but nothing too structured. While I'm waiting for my shoulder and hip to get better, with help from Eric, I've been concentrating on accessory work to address weaknesses, mainly posterior chain.

Here's what I've been doing.
Higher reps lower weight Deadlifts (every other workout)
Dumbbell Split Squats
Cable Pullthroughs
GHR (non-Deadlift workout)
Hyperextensions
Chin-ups or Pull-ups (I just recently started Pull-ups)
(I can't help it and I have to do a set of curls and tricep kick backs or skull crushers before I'm done for the day.)

I plan to start keeping track (sets reps weights) of my workouts again. I feel like I'm back in the swing of things and should get structured again.

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Old 08-03-2007, 09:16 AM   #132
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I plan to start posting my workouts again. I stopped Rippetoe's Starting Strength around mid June. I was having a shoulder issue that was diagnosed as an impingement and also a hip problem. So I stopped lifting for a while to allow them to get better. After about 2 weeks, neither felt better. After discussing this with Eric, we decided this would be a good time to start addressing some weaknesses that may have contributed to these injuries or that will help me when I start a regular program again. We're also focusing on exercises to help my shoulder strength and stability.

Eric suggested a program similar to the one Sentinel's currently doing, but not nearly as intense. It's two different lower body and two different upper body workouts a week. We're focusing on Glutes, Hams, Shoulder, Upper Back, and Core. I'm not listing my warmups, acclamation sets, stretching, or cardio. Suffice it to say I am doing these (otherwise Eric would have dumped me by now. ) I'm not reaching failure on any of these exercises, but the weights are fairly challenging. The goal is to get certain muscles used to firing and to keep my strength up. Progression will mainly be adding reps and/or sets, then weight. I've been doing this routine for a few weeks now and decided to post it so others can benefit from Eric's comments to me. I know I learn a lot from everyone's comments on the other journals.

Below are my most recent workouts.

Wednesday 8/1/07
LOWER 1
Deadlift -------------- 1x5 235
Dumbbell Split Squat -- 2x8 80 (2 40 pounders)
GHR ------------------ 5 negatives
Cable Ab Pull Down ---- 2x10 7 plates
Russian Twists -------- 2x10

I've been doing Deadlift first, but I think I should move the Dumbbell Split Squat first because I think it's a more complex movement and I think it would help warmup for Deadlift. GHR are real hard, but I seem to be getting stronger at it. My goal is one controlled negative rep all the way down.

Thursday 8/2/07
UPPER 1
Cable Rows ------------------------------- 3x8 8 plates
Dumbbell Overhead Press (Scapular Plane) -- 3x10 80 (2 40 pounders)
Cable Pulldowns --------------------------- 3x12 8 plates
One Arm Dumbbell Scapular Protractions ---- 2x20 40
Scapular Pushups -------------------------- 2x20

My shoulder seems to be coming along. After the acclamation sets for the DB Overhead Press, I decided to use 40 pounders for the working sets. Last week I used 30's for two sets and 40's for the last set and my shoulder hurt with the 40's. This week it felt good, so I went with the 40's for all three sets.
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Old 08-03-2007, 10:34 AM   #133
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hey phil, best of luck dude
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Old 08-03-2007, 12:32 PM   #134
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On the switching of the split squats and deads I think it's a good instinct as far as putting most complex first. However, the deads really are a very complex movement and, although I could go either way, I feel that the heavy weight with the deads trumps the stabiliztaion and balance componenet with the lighter splits. BUT if you feel the need to do it then I think it's completely valid. But you will probably find that the split squats are a little bit more than a "warmup" for the deads.

When it comes to the issues of complexity you have to think about the forgiveness of the exercise and the volume of it too. The suats are much lighter, there is no dumbell on your back, etc. The volume of the squats is going to affect the deads a lot more than the deads affect the squats even though deads are so very demanding. If your feel unsafe then do the switch. But if it's just an academic thing having to do with complexity then I wouldn't. But this is one of those cases where it's up to the individual I think and some of it has to do with what you are prioritizing.

Part of this routine is to continue to progress your deads despite having a hip injury. So deads are prioritized first in the routine.

If you were talking about an olympic lift vs. a squat, for example it would be very cut and dried that the olympic lift goes first.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 08-08-2007, 12:17 PM   #135
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Saturday 8/4/07
LOWER 2
Romanian Deadlift ------- 3x8 225
Dumbbell Stepups ------- 3x8 60 (30 pounders)
Hanging Knee Raise ------ 2x12

Monday 8/6/07
UPPER 2
Pullups ----------------------------------- 6x4x5
Hi Low Cable Pulley Rows ------------------- 3x10 130
Dip Shrugs -------------------------------- 2x20
Dumbbell Lateral Raise (thumbs up) -------- 3x8 12.5
One Arm Dumbbell Scapular Protractions ---- 2x25 40
Scapular Pushups -------------------------- 2x25

Workouts are going good. My shoulder seems to be coming along, slow but sure. I'm up to 12.5 pound Dumbbell Lateral Raise. Lower body work is getting stronger. The Deadlifts and single leg work do not bother my hip at all.
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Old 08-08-2007, 02:44 PM   #136
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What I'm concerned about next is that all-important upward elevation, rotation of the scapula. I didn't wan't to do it before since I wanted to avoid overhead positions that might hurt but it has to be included and may be one of the more important things.

You should see how it feels for you to bring your arms up to an overhead position. Both by bringing them up from the sides of the body and from the front. Probably that won't bother you. If you can do that try doing a shoulder shrug with you arms in the overhead position. Concentrate on the scapular movement. If it doesn't hurt then do that bascially empty handed as an excercise and see what a happens.

This can probably be done after your pressing on upper one.

Hopefully all of this will have the desired affect. It's admittedly dirty rehab but if you let pain guide you you should be OK.
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Old 08-09-2007, 07:52 AM   #137
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Quote:
Originally Posted by Eric3237 View Post
You should see how it feels for you to bring your arms up to an overhead position. Both by bringing them up from the sides of the body and from the front. Probably that won't bother you. If you can do that try doing a shoulder shrug with you arms in the overhead position. Concentrate on the scapular movement. If it doesn't hurt then do that bascially empty handed as an excercise and see what a happens.
Arms in the overhead position is OK getting there from both the side and from the front. But when I get to the 100% full overhead, there's an ache in the right shoulder when I reach my ROM. I haven't tried putting my arms in that position in a while. (I find that my arms are at a slight angle, at the shoulder, when doing my Dumbbell Shoulder Press, probably subconscious to avoid the ache) The scapular shrug with my arms straight up does not bother my shoulder further. So I'm thinking I should add a stretch or two for my shoulder ROM, but I don't know if that would irritate the impingement or help it.

Wednesday 8/8/07
LOWER 1
Deadlift -------------- 1x5 245
Dumbbell Split Squat -- 2x10 80 (40 pounders)
GHR ------------------ 5 Negatives
Cable Ab Pull Down ---- 2x12 102
Russian Twist --------- 2x12

After considering Eric's thoughts about the order of Deadlift and Split Squat, I decided to leave it as is. The Split Squats and Stepups are becoming cardio exercises as well as strength. I'm pretty winded after 10 reps for each leg. I've been taking a slight rest between switching legs in each set, but it feels like an HIIT workout. Reps 8, 9 and 10 for the SS were challenging. I really miss regular Back Squats, but I'm starting to like Dumbbell Split Squats a lot, especially since my balance has drastically improved.

This is my fourth time doing LOWER 1, and all four times I've had DOMS in my upper ham and glute area the day after. I'm not complaining, just commenting on the fact that this routine that Eric set up for me is really hitting the area's we're targetting. Especially the Split Squat, it seems to hit everything down there.

Last edited by ghij_mpu; 08-09-2007 at 09:51 AM.. Reason: It's DOMS not DOM
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Old 08-09-2007, 09:37 AM   #138
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^^^^Yeah, the DOMS can really last on these. I think what tends to happen is the muslces are actually becoming more active as you go along and plus as you improve and your technique changes (hopefully for the better) you're hitting slightly different things.

There are a couple of directions to go on the split squats. One obvious thing would be to go to a dynamic version of that which would be either reverse lunges (easiest) or regular dynamic lunges. That would ramp up the difficulty a bunch. The cardio factor would ramp up as well, lol.

The other option which I think may be the best is to stick with the statics but begin to extend the ROM. Basically you would be turing it into a bulgarian which is simply a split squat with the back leg elevated. I think this is the option that will probably appeal to you the most and the one that will address you problem better without risking further injury. Since before you had problems with the hip with a certain ROM on squats at this point is would make since to begin returning functionality at similar ranges of motion.

What you can do for the splits is to simply keep the same weight but go deeper. If you are already doing them to the point where the back knee touches the floor then add a stepper under the back foot and try to touch the floor or almost touch it. Obviously flexibility will play a role here. If you are not really going that low already then simply try to go lower without changing the stride length. You can also at any point lenghten the stride lenght further if that is possible while maintaining the same depth which of course also has the effect of extending range of motion. So as you can see it's very flexible and you are free to do the thing that is comfortable and doesn't result in pain. Just keep in mind not the be afraid to work that stretch a little in order to attain the ROM.

Don't do the overhead shrugs at this point. You can extend the arms for a stretch if your OK with that. But we will devise another exercise...
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Old 08-09-2007, 09:50 AM   #139
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Eric, I guess I never mentioned it but I'm already elevating my back leg during the Split Squat. Matter of fact, the last two LOWER 1 workouts I used two aerobic platforms and I touch my knee. Maybe I should start calling them Bulgarian Squats, or should my back leg be higher for these?

Thanks for the advise as always.
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Old 08-09-2007, 10:00 AM   #140
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That's great. In that case just continue to elevate the back leg more. You can end up going as high as a typical bench.

The name doesn't really matter of course but at this point it would make it more clear to people if you called them bulgarians
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