Weights, cardio and stuff log

I'm pretty sure I used to get some soreness in the area when I first started rack pulling. Could be a lot of things. I don't get sore there anymore, must have toughened the area up after a while. Rack pulls are definitely good for strengthening the entire core.
 
All deads and rack pulls are shoeless moving forward. Will probably note if I have to use a platform (needing shoes for grip).

11 clustered deads; 2 - 100kg, 1 - 140kg, 1 - 180kg (warm ups), 5 - 190kg, 3,3 - 200kg. Felt good, nice form, was really happy with them and they don't cause the same compression as rack pulls (not that I'll be stopping those, will just strengthen through them).

12 clustered BB Rows; 4,4,4 - 130kg. Had really solid form. Did 130 after the deads instead of 140, as caused slight pain at the beginning of each rep (rib cage etc).

12 clustered smith machine incline press; 4,4,4 - 95kg.

1x15-10-10 cable=machine external rotations, super-setting one arm to the next.
 
15 clustered leg press; 3 - 160kg, 5 - 200kg, 3 - 240kg, 3 - 280kg, 3,3 - 310kg, 3,3 - 320kg.

15 clustered lying leg curls; 5 - 70kg, 5,5 - 75kg.
 
~1hr doubles badminton


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14 max-stim rack pulls; 2 - 60kg, 3 - 140kg, 1 - 180kg, 1 - 200kg, 1 - 210kg (warm ups), 11 - 220kg, 3 - 225kg. 225 didn't cause the same pain 230 did, but the recovery is still going to prevent going beyond 230 (or it did today, at least).

15 max-stim smith-machine incline press; 3 - 60kg (warm ups), 5 - 95kg, 5 - 100kg, 5 - 102.5kg. Felt gooooood.

15 clustered BB rows; 5,5,5 - 130kg.

1x15,10 cable-external rotations, super-setting b/t arms - 10kg

1x10kg oblique raises - an experiment to see how the rack pull induced soreness is affected.
 
12 clustered leg press; 5 - 200kg, 2 - 240kg, 3 - 280kg (warm ups), 4,3,3,2 - 320kg. Deadlifts going up come Wednesday.

9 clustered lying leg-curls; 5,4 - 80kg.
 
6 max-stim rack pulls; 4 - 100kg, 2 - 140kg, 1 - 180kg (warm ups), 1 - 200kg, 1 - 210kg, 1 - 220kg, 3 - 200kg. Had to stop there. On my first 200kg I felt and heard a pop/crack (think knuckles or shoulder or wrist cracking) noise where my soreness on left ribs has been.

Am now in pretty bad pain and about a start an injury diagnosis thread ... motherf**ker ...


I suppose this will probably kickstart an undesired SD ... *sigh*
 
Yes, sounds like a ligament/cartilage issue to me. Not nice though. Hope you're icing it. All the best with rehab'ing it.
 
This will be my next cycle, once recovered;

A:

12-15 max-stim rack pulls, double overhand/pronated grip
12-15 max stim smith machine incline press
12-15 max-stim BB rows

External cable rotations

B:
6-10 clustered deads, approximately 3-5RM range
12-15 max stim smith machine incline press
12-15 max-stim BB rows

External cable rotations


Lower:

12-15 clustered leg press, plate-loaded
12-15 clustered leg curls


The weight-range I start off with will be something in the 5-8RM range. Just to re-accustom me to it. I'll be progressing quickly, I suppose, and returning to the 3-1RM range as soon as sensibly possible.

The growth I've had in traps ('upper back' in general) and erectors has been unparalleled, so keeping rack pulls out of my program is the last option.

I may also include some form of obliques work, to prevent any similar injury occurring in the future.
 
Also, feeling bit of stupid and bravado-filled simultaneously for doing a 220kg rack pull w/broken rib ... huzzah ... so dumb ...
 
Is this you?
[video]http://m.youtube.com/watch?v=Wjq82nYPUeo&desktop_uri=%2Fwatch%3Fv%3DWjq82nYPUeo[/video]
 
Nope ... I actually thought 'oh sweet, maybe was just a pressure release of nitrogen bubbles ala knuckles cracking' ...


... yeh, it wasn't.
 
Am trying to find support for a two-three week recovery time.

Am actually mildly skeptical about whether it's rib or cartilage, based on last 48hrs.
 
Sorry to hijack your log, but I need your advice.

I'm about to SD.

As the designer of the modified program I was on, do you have any idea about how I could implement both conventional and sumo deadlift into my next cycle?

Right now the leg split is sumo deadlift/leg press/sumo deadlift. I was thinking something along the lines of placing a light deadlift day on my leg press day. So heavy deadlift day, I'd pull conventional, then light deadlift day, sumo, then heavy deadlift day sumo, then light deadlift day, conventional.

So I'd be cycling in and out of both movement patterns. My concern would be too much deadlifting, as it is CNS-intensive. But I'd like to use both movements and I'd think that cycling in and out each week, meaning only doing one type each week, would result in not a lot of practice for either lift and thus not as much strength gain.

You can respond in my own log if you'd like.

Also, good luck with your rib bro. 220kg while injured is insane.
 
Thanks for the assistance. I responded with a few more questions, and am also posting a separate post with end results from this cycle.

I've always wanted to do Rack Pulls. Unfortunately, my gym doesn't have a power rack. Yet I think my weak point for deads has always been off the ground because I never have trouble locking out.
 
TangoDown said:
Thanks for the assistance. I responded with a few more questions, and am also posting a separate post with end results from this cycle.

I've always wanted to do Rack Pulls. Unfortunately, my gym doesn't have a power rack. Yet I think my weak point for deads has always been off the ground because I never have trouble locking out.
Click to expand...

Rack pulls helped me off the ground too. One of the hard parts off the ground is not rounding the lower back. Rack pulls helped strengthen my erectors so that I could keep my spine neutral during the Deadlift break off the floor. Managed 405 off the floor, but I first did it for sets of 5 during rack pulls for several weeks.
 
Sci said:
Rack pulls helped me off the ground too. One of the hard parts off the ground is not rounding the lower back. Rack pulls helped strengthen my erectors so that I could keep my spine neutral during the Deadlift break off the floor. Managed 405 off the floor, but I first did it for sets of 5 during rack pulls for several weeks.
Click to expand...

Pretty Plz donate a power rack to my gym so I can do them :o.
 
Too pissed to hang around at home any longer.


17 clustered BB rows; 5 - 50kg, 5 - 100kg (warm ups), 6,6 - 130kg, 5 - 135kg. Pretty sure I do 145kg clusters for this if it's first in my work out. I used to put deads 3rd or so anyway, will probably revert to that. BB Rows don't conquer a good deads or rack pulls session, but the reverse case certainly exists. Was throwing these around. Factor in 5 days of rest and glycogen as well. I'll definitely be bumping it up to 140kg for working clusters now.

11 max-stim smith machine incline press; 3 - 40kg, 2 - 80kg, 1 - 90kg (warm ups) 6 - 95kg, 5 - 100kg.

1x12 cable external rotations - 10kg. Cable is slightly less lubricated today, so 12 not 15.
 
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