Lol's New HST Log

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(TunnelRat @ Nov. 05 2007,19:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">In the ymca where I lift, there's a guy who regularly benches more than I can squat. He gets a kick out of watching me deadlift. He can't do deads or squats because he only has one leg...</div>

TR,

This pic might inspire him to join in with you:

One_legged_squat.jpg
 
Mon 05/11/07

Week 2

Tired before I started today.

Front Squats: warm-ups then 15 x 70kg (154lb), 15 x 75kg (165lb) - legs still sore from Friday so didn't push it.

Dips: 15 x bw, 30 x bw+15kg (33lb) , 20 x bw+15kg - chest still really sore from flyes on Saturday

Pendlay Rows: 3 x 15 x 70kg (154lb) - last set hard from the 10th rep but wanted to finish it.

Standing Press: 2 x 14 &amp; 1 x 12 x 50kg (110lb) - Left forearm seemed a little better but still sore.

Not great but I hope to be feeling a little more invigorated on Wednesday.

Ordered a power rack today. It should be here on Thursday.
 
Wed 07/11/07

No time for a full workout again tonight so will finish up tomorrow.

Deads: warm-ups then 2 x 15 x 145kg (319lb) New 15 RM - no straps, reverse grip, 30 total reps.

I'd been nervous about this all day; it just seemed like a lot for me to be shifting for 15 reps.

Anyway, it was a success as I got a new 15RM - but for two sets in a row!  
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First set was hard but not tortuous. Second set was much harder after the 10th rep.

First time this week I've felt so alive and so close to death!  
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ordered a power rack today. It should be here on Thursday. </div>

Awesome.. details about the type, price, and where you bought it from?
 
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(colby2152 @ Nov. 07 2007,19:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ordered a power rack today. It should be here on Thursday. </div>

Awesome.. details about the type, price, and where you bought it from?</div>
It's one of these:

Bodymax Heavy Power Rack

It might be cack. If it is, I'll use it as a template and make a tougher one. Or I might be able to beef it up a bit. It looks like it might bend (along with my bar) if I drop a 600lb rack pull on it!  
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The sales rep assured me that it was built to be able to support 240kg (528lb) on the hooks so it should last me a good while for squats.  
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Pretty standard unit, seems like the same price everywhere. I am surprised it can only hold 528 lbs... I would think it could hold more. I personally like to rack my deadlifts, so if I were you then that could be in an issue in the future.
 
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(colby2152 @ Nov. 08 2007,02:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pretty standard  unit, seems like the same price everywhere.  I am surprised it can only hold 528 lbs... I would think it could hold more.  I personally like to rack my deadlifts, so if I were you then that could be in an issue in the future.</div>
Yup, pretty standard.

When I'm racking 528lb after a set of deads I'll treat myself to a new rack.  
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=======================

Edit:

Rack has arrived. It seems very sturdy. It might be up to the job after all.

Just have to build it and find somewhere to put it now.  
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Friday 09/11/07

Well, I spent today's session playing with my new rack so I didn't really do a proper workout.  
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 I think it's going to be brilliant but at some point I'm going to have to get another bar so I can leave one in the rack for bench and squats and have one out of the rack for deads, cleans and standing presses; it'll save having to unload and reload the one bar so frequently (or am I just being a lazy @$$?).

I wanted to experiment with some benching to see if my shoulder would hold up; I tried a bunch of incline angles and bar heights to see what worked best. Didn't push the load but I definitely felt weaker. I really hope I can do some bench regularly again. AC joint is a bit sore now but not overly so.

Squats: 2 x 10 x 90kg (198lb) - lower back still really tight from Wednesday's deads so just a few 'lightish' sets of 10. If I get time, I'll try to get a new 15RM tomorrow.

Bench (flat &amp; various inclines): 2 x 15, 3 x 10, 4 x 5 x 80kg (176lb)

Chins: 2 x 10 x bw

Upright Rows: 1 x 15 x 41kg (90lb), 2 x 15 x 46kg (101lb) - I get a pain in my right pec when I start doing these but by the second set it is much reduced.

It would seem that the whole of the right side of my upper body is pretty duff. I'm even losing the hair on the right side of my head more so than on the left. Weird.  
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You could always do seated presses in the rack. I personally like doing deadlifts in a rack, or at least right on the outside. You just need to take the plates off and pull it around. I'm not sure what the dimensions are in the area of your house around the rack, so that may be something to consider.
 
Mon 12/11/07

Week 3

I got my stinky cold back over the weekend so didn't do anything then and I am still suffering with it today. It's more of a head cold than a flu so I decided to do something.

Front Squats: warm-ups then 3 x 10 x 80kg (176lb)

Bench: 20 x 60kg (132lb), 3 x 10 x 80kg (176lb) , 3 x 5 x 90kg (198lb) - thought I would get 10 reps with 90kg but decided not to push it today. Right AC is a poppin' and a clickin' but it's still hanging in there!

Chins: 15 x bw, 2 x 10 x bw

Then I gave my lad some coaching so called it a day. No shoulders but better than nothing.  
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, I got my stinky cold back over the weekend so didn't do anything then and I am still suffering with it today. It's more of a head cold than a flu so I decided to do something.</div>

Stop it.
 
Tues 13/11/07

Bit better today. My next CT scans are scheduled for tomorrow, plus I hope to be up to some deads too.

Standing Press: 15 x 40kg; 10 x 50kg (110lb); 8, 5 x 60kg (132lb)
 
My right shoulder is the only one that has problems also.

What has worked for me and I strongly suggest you at least give it a try:

Stop doing pressing movements for a awhile and instead focus on strengthening the minor muscles to give your shoulder more balance.
Lately I have dropped overhead pressing and benching and have been doing alot of dumbell laterals and bent rear laterals.
This specifically targets the medial deltoid, the posterior deltoid, the infraspinitus, supraspinitus and teres minor.
It seems to me you mainly are working your pecs, and anterior deltoid without much attention to the above minor shoulder muscles that contribute greatly to shoulder stability.

At the very least add some laterals to your existing routine and see if it helps, (I suggest doing 3 sets of 10 reps for each exercise.) the laterals and bent laterals have been doing wonders for my shoulder lately and I know stevejones got great relief from doing laterals and especially from strengthening his supraspinitus (the muscle which typically gets impinged.)
 
Thanks for that Carl.

Here's the thing: I haven't benched with any regularity in over a year now. I've played around with db bench more recently for a bit of rehab but haven't done anything heavy in a long while. My issue is not really the typical shoulder, rotator cuff type problem. As you will know the acromioclavicular joint is a gliding synovial joint which is supported by three ligaments.

Shoulderjoint.PNG


As you can see from the pic, the rotator cuff is not part of the AC joint. In my case, I think the problem is related to inflammation perhaps caused because the surface of the end of the clavicle or acromion is rougher than it should be or slightly malformed. My right AC joint definitely feels different to my left one so I think it's a genetic issue*. Apparently benching is more likely to cause a problem and it's certainly been true in my case; dips and shoulder presses are pretty much fine. There is an op that I could have where the ends of the bones are trimmed back a bit to remove any irregularities. Need to get more advice on this though. I wouldn't want to find that the joint was loose afterwards.

Meanwhile, I have found that the soreness around the joint from my recent benching is greatly reduced compared to what it was a year ago and will be manageable if it doesn't worsen again.

* I have wondered whether years of sleeping on my right side, which puts pressure on my AC joint, has over the long-term caused this problem? It seems unlikely but who knows?
 
Yes, but the suprasinitus is the muscle which gets inflammed because it is directly underneath the ac joint.
Try some laterals and see how it feels. It might just make it worse, especially if you are right about the ac joint being too tight and impinging on the supraspinitus, I have read that surgery is the only option for people who have that problem.

Good luck.
 
Lateral raises are fine. Just went and tried a set to be sure; yup, no problem at all. I don't think there's any impingement of the supraspinatus.

The actual pain that I get is right on the top of my AC joint. So, if you refer to the diagram above, it's exactly where the indicator dot for the AC joint is situated. It gets very sore to the touch when inflamed. Right now, it's more sensitive than the left side but nowhere near as bad as it was a while back. I am slightly hopeful that it might be manageable now.
 
Yeah! Trust me to get something strange!
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My first port of call was to do a bit of research on-line to get genned up about the AC joint. I eventually found an article that discussed what could be the very problem:

Distal Clavicle Osteolysis

&quot;In 1982, Cahill reported on 45 male athletes with distal clavicle osteolysis, confirming repetitive microtrauma as an etiology. Forty-four of Cahill's patients were weight lifters.&quot;

Time does seem to be a great healer of this condition (if this is in fact what I have). Should it start to worsen again I will just stop benching and return to dipping movements and flies which are much kinder.

I ought to book an appointment with my doc but I feel pretty sure that he won't have come across this before. He might refer me though, so I should get it checked. Speaking of docs: I nearly broke my foot the other day when I tripped carrying a chair downstairs. I now have a nice sticking out lump that I suppose I should also get him to look at (although it doesn't hurt much - I can still squat and deadlift - so will probably sort itself out).

I'm a veritable walking (er, hobbling) disaster.
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Wed 14/11/07

Couldn't train until late tonight so just some deads:

Deads: Warm-ups then 10 x 140kg (308lb), 10 x 150kg (330lb), 2 x 5 x 150kg

Decided not to push for a second set of 10 with 150kg. Bug still hasn't gone completely so want to save my CNS a bit. I always seem to be more susceptible to colds when my CNS is flayed.

CT scans done today. Should get results back in a few weeks. If all is clear I'll be able to get on with my life a bit better.
 
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