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Personal Journals discussion on Phil's Journal, within the Members Section; Originally Posted by Eric3237 LOL, adding reps and sets to those uni exercises kills doesn't it? Yep, perfectly described. Originally ...


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Old 09-11-2007, 01:07 PM   #161
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Quote:
Originally Posted by Eric3237 View Post
LOL, adding reps and sets to those uni exercises kills doesn't it?
Yep, perfectly described.

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Originally Posted by Eric3237 View Post
No, that's perfect. That's what you have to do anyway. You slowly find and add to you comfortable ROM.

You're doing great on this.
Yeah, I have to admit my shoulder seems to be coming along. I'm trying to be careful and not take any steps backwards with the rehab.

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Originally Posted by Eric3237 View Post
Have you tried a squat lately?
Funny you should ask...I've been doing body weight squats as part of my after workout stretching for the past two weeks. I start parallel, then go a little deeper, then go a little deeper still. I also hold the last few reps down low. I'm working on my squat flexibility and ROM.

I'm going just deep enough before my hip pain is triggered. It is still triggered if I go too deep. I can go a few inches past parallel with no problem. I figure I just won't squat as deep when I start up again.

Yep, I'm still thinkin' Squats

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What don't kill you make you more strong -- Metallica - Death Magnetic
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Old 09-11-2007, 01:16 PM   #162
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Oh well good. Maybe you should think about box squats. You could do strict box squats or just use the box as a depth check. That way you won't mess up for some reason, say fatigue, and go too deep and hurt yourself. If you can set up a box of some kind at the depth you establish as good and then if you are to find yourself able to go slightly deeper and deeper maybe you could lower the box to coincide.

I don't know if that is feasible for you but it's an idea that would work and help keep you safe while allowing you to get the weights up a little quicker.

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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 09-11-2007, 01:24 PM   #163
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Box Squat sounds good, especially for the depth gauge aspect. I sure won't miss Stepups when I start Squatting again.
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Old 09-11-2007, 01:40 PM   #164
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You will in the futre give them their due love!
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Old 09-11-2007, 01:58 PM   #165
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box squats to get the right form isnt such a bad idea. i know rippetoe doesnt advise this but i do believe that there are more ways to skin a cat.

i started my gf doing ass to grass box squats and she's progressing pretty well. in about the next 4 weeks she will be able to do 8 sets of 3 with 95....pretty good for her since she weighs only 120. anyways, my point was that Eric's point sounds good.

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Old 09-11-2007, 02:28 PM   #166
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Yeah. I wasn't so much worring about form as much as using the box as a protective measure. It is very hard for people to gauge their depth, especially when dealing with heavy weights. Hell, a lot of the times you think your are below parallel when your actually above it. Having dealt with a similar hip injury before and knowing these things can be very ROM specific I know that it is very easy to decide on a good pain free working depth but then inadvertantly go too low and re-injur yourself. But of course, the emphasis should also be on returing to the pre-injury range of motion. But Phil is well aware of that. In the meanwhile he can hopefully soon be squatting again
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Old 10-04-2007, 08:16 AM   #167
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I haven't posted in a while, so here's an update. (I almost dropped off the first page of Journals)

I've been chugging along at the Upper/Lower split that Eric laid out for me. I've been at it for 10 weeks now and I'm looking forward to changing it soon. I have however stopped working on progression for a while. I decided to have my shoulder and hip looked at and pursue physical therapy for both. So, I'm still doing my routine, but concentrating on the stuff the physical therapist wants me to do.

They have me doing a lot of stretching, especially lower body stuff, Quad, Ham, Hip Flexor, and a great shoulder stretch called Sleeper Stretch. They also have me doing some Rotator Cuff exercises and a few lower body movements.

My shoulder and hip have gotten much better over the past few months, but I know they're both still not ready for heavy lifting (presses and squats). So I hope to use the therapy sessions to get my shoulder and hip to a point where I can do a full body routine, or at least something to have the big muscles challenged again. But mostly, I hope to gain an education on what I need to do moving forward to prevent the issues from happening again, and from what I've learned so far, the key is flexibility.
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Old 10-04-2007, 09:56 AM   #168
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I hope to gain an education on what I need to do moving forward to prevent the issues from happening again, and from what I've learned so far, the key is flexibility.
For sure. Flexibility in the right places though. Deciding to be a yoga guru isn't going to solve anyone's injury problems.
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Old 12-05-2007, 12:55 PM   #169
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I decided to start posting in my journal again. It's been a month since my last update and I'm happy to report my shoulder and hip have gotten much better. Shoulder is almost 100%, hip is 90%.

I stopped physical therapy after 5 sessions. My therapist was very knowledgeable regarding my shoulder and I learned all I could from him then decided to continue on my own. I did my shoulder work religiously and didn't push it with the weights. I also followed Eric's advice regarding scapular work. The end result is that I'm now doing Standing Dumbbell Shoulder Press and Flat Bench Dumbbell Press with maximum weight, and no shoulder pain at all. I'm also starting to do my pushups again and with absolutely no pain.

The therapy really never helped my hip. He had me stretching my hip flexors and doing some hip strengthening stuff, but it didn't make a difference. So I decided to apply some of the shoulder therapy ideas to my hip. There are two shoulder stretches that I do, Sleeper Stretch and Towel Stretch that challenge the joint ROM. I started doing a similar thing for my hip and it started getting better. That combined with quad and ham stretching every day seem to have done the trick.

I've still been doing the Upper/Lower split that Eric suggested for me and I told him I was going to reprogram my routine, then run it by him for comments. But I found I needed to find my new limits and discover what I can and can't do first. So I changed the Upper routine by adding Standing Shoulder Dumbbell Press and Flat Bench Dumbbell Press. I'm going to start posting my workouts again and hopefully they will lead to discussions on improving what I'm doing.
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Old 12-12-2007, 11:15 AM   #170
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My overall goals have changed since I started Rippetoe's Starting Strength almost a year ago, I wanted the big muscles like most everybody who starts lifting weights. After working out for almost a year and a half (nearly a year with BB.NET), my goals are now more realistic for where I am in my life...stronger and healthier. I'm still going to work hard, but take it easier with progression. I'll be satisfied with gradual progression, small weekly increases. I'm pleased with where I'm at right now physically. I've exceeded my wildest expectations when I first decided to get healthier back in 2006 as far as weight loss and overall health.


Wednesday 12/5/07
LOWER 1
Deadlift ------------------10xbar 5x135 3x155 8x175
Bulgarian Split Squat ----- 4xBW 3x30 2x6x40
GHR --------------------- 2x5 Negatives
Cable Pull Through -------- 2x15x100
Hanging Knee Raise ------- 2x12

Thursday 12/6/07
UPPER 1
Dumbbell Bench Press ------ 8x50 3x60 3x70 2x6x75
Pull-ups ------------------- 8x4 (tried for 10x4 to see if I could do it)
Dumbbell Overhead Press --- 8x30 2x6x45
Seated Cable Row ---------- 3x6x125
Dumbbell Lateral Raise with a shrug ---- 2x8x15

Saturday 12/8/07
LOWER 2
Romanian Deadlift ----------- 10xbar 6x135 3x165 3x8x195
Step-ups ------------------- 4xbw 4x30 3x6x40
GHR ------------------------ 2x5 negatives
Cable Pull Through ---------- 2x12x120
Russian Twist --------------- 2x8
Hanging Knee Raise ---------- 2x12

Sunday 12/9/07
UPPER 2
Unilateral Dumbbell Flat Bench Press ---- 6x40 3x50 3x6x60
Pull-ups ------------------------------- 8 5 6
Unilateral Dumbbell Overhead Press ----- 6x30 3x6x40
T-Bar Row ------------------------------6x45 3x6x70
Hi Low Cable Pull ------------------------8x120 8x140 2x10x150
Dumbbell Curl/ Scull Crusher (Superset) -- 2x8x35/2x10x75


Monday's and Tuesday's HIIT usually 20 - 25 minutes
Thursday slow easy cardio usually 30 minutes
Friday nothing

All Dumbbell weights are one Dumbbell, so the actual weight is double. By Unilateral, I mean start with both arms up and extended, and do one arm at a time, non-working arm stays up. I don't know what it's really called. This is not necessarily my final routine, it's what I did last week. Since I'm viewing this as a new starting point, I lowered the reps and weights so I can start a planned progression that I can stick with for a while.

I like my lower routine. I decided to go higher reps for Deadlift. I feel them a lot more where I should when I lower the weight and increase the reps. GHR are coming along slowly but surely. I do not have a GHR machine, so I have to hook my ankles under something to do them. I'm to a point where I can do one controlled negative rep all the way to horizontal without using my hands.

Still experimenting with my upper routine. Trying to work chest, back and shoulders every Upper workout.
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