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  #231  
Old 04-20-2008, 09:50 AM
EricT EricT is offline
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Ross, look into adding:

Face pulls
dip shrugs
overhead shrugs
cross body diagonal pulley (PNF) pulls
push up plus or serratus pressups

If and when you are ready for them.

And did you see the stuff I posted about shoulder tests and whatnot?
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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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  #232  
Old 04-20-2008, 10:25 AM
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I remember you posting it. I think I may have read it, but I want to read over it again. Do you mind sending a link?

I will try those movements out this week. I haven't ever tried any of the exercises. I know they will be very beneficial and I've heard a lot about them. I think part of the problem with building a routine is that I don't have a big enough repertoire of exercises to choose from. Not that a lot are necessary..I'm just missing a few that would be good for me specifically.

Thanks E
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  #233  
Old 04-20-2008, 10:43 AM
EricT EricT is offline
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The thing about these exercises is they are supportive and you can think of them as "prehab". I know that is sort of a silly term since everything you do should be balanced and health...so in essence these movements are part of a balanced and health kinda thing. But the term "prehab" is, to me, a useful way of categorizing them so that you know how to throw them in.

On the variety standpoint, it's funny, because I really used to be a part of the "handful of good exercises" crowd. But that attitude after a good while, produced a lot of problems for me.

The truth is that I no longer believe that there is some small limit on how much variety is useful...just that you have to be able to tease out the specific things that are not useful to you.

You know when someone tells you that there are five or six useful exercises in the world, ask them how they deal with injuries. That will show you, most of the time, where they are at. Because they will inevitably not have any real clue about injuries and probably rely on the fact that when their bad advice catches up with people they are not longer in the picture and that person doesn't connect the two. What are you gonna do, knock on someones door ten years later and tell them that training with their philosophy ruined your shoulders? No case. The industry is free to fuck up as many shoulders as it wants in the LONG RUN. All a trainer has to do is try not to get you hurt RIGHT NOW. So the "variety is useless" crowd can keep on trumpeting that as much as they want.

Not that you are saying that, Ross, only that that is the extreme end of "only a little variety is useful".

With these exercises you can look at them as activation things. Do them light with high reps...even up to 20 (or more sometimes). Facepulls maybe not so high..

You can add weight of course later but if you use them right you can just sprinkly them in with hardly any adjustments. You don't really have to count them as part of your allotment. So say you have a day with 5 movements....this other stuff doesn't count toward that. Just like you don't count your mobility work or stretching.

Except for facepulls which can end up really working the hell out of your upper back of course. But you can still do them after anoter pull. Like I frequently do them after pullups (or pulldowns). Well not directly after but you know what I mean.

I've written too much and have to get off the computer...I'll drop you some links a bit later.
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  #234  
Old 04-20-2008, 10:52 AM
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I added those lifts to the workout that I posted earlier. I am going to spread them out this week instead of just doing it all on one day so it's not overwhelming since they're all new movements. Thanks for that last long post. You just answered all of the questions that I had rolling around in my head.
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  #235  
Old 04-21-2008, 08:46 AM
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Incline bench - 3X7 155
Pull ups - 2X8
Lat pulls - 2X8 135, 120
Face pulls - 3X10 60, 75, 90
Straight bar curls - 1X8 85
Rope curls - 2X8 80
Dip shrugs
Serratus pressups

Face pulls are fun. I watched a bunch of videos and that helped. Then I started very light and worked on the motion and increased the weight some. The dip shrugs were interesting too. I did them when I was tired though. Decent workout...
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  #236  
Old 04-21-2008, 09:45 AM
EricT EricT is offline
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Did you see vids of dip shrugs? Make sure to keep your body upright and straight and the trick is to do them slooooow with a pause at the top.

Real quick...serratus stuff is in Eric Cressey's Shoulder Saver's articles, plus a whole lot of other stuff. Mike Robertson and Bill Hartman have a whole article about face pulls, dip shrugs and oh shrugs.

Keep in mind that these are not re-hab articles. They are meant to be preventative. So let pain and range of motion be your guide.
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  #237  
Old 04-21-2008, 10:03 AM
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Yep, I saw vids of everything but the OH shrugs. Not sure I will do them anyway just because I hate locking out my arms.

I was just really tired after doing all of that pulling. My arms were shaky and I couldn't really feel what I was doing with the dip shrugs. I will have to move them up the list the next time I do them. I might do them tomorrow, since that's a light lower day.
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  #238  
Old 04-21-2008, 12:41 PM
nickysoprano nickysoprano is offline
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hey man been reading through your journal youve done some good work there, some impressive weights shifted and given me some motivation reading it! also i hope your back is feeling better and that its not hindering you too much (dam if it is i would hate to think what you would be lifting!) maybe one day when i am more experienced i might be able to leave you all a word of wisdom in return for all the help you have given me but for now the best i can do is say AWESOME JOB!!!!!!
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  #239  
Old 04-21-2008, 05:38 PM
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Thanks for the kind words. Just keep at it. Get your diet right and your routine right and it will all come. I wouldn't be surprised one bit if you pass me soon. You have the potential to do so for sure. Consistency yields results. Besides, you are starting out a LOT better/smarter than I did.

Thanks for reading
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  #240  
Old 04-21-2008, 06:02 PM
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Pitysister Pitysister is offline
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you mean 600 grams of carbs a day isn't "good" ?

nice work incorporating some new stuff dude
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