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Old 10-12-2011, 01:51 PM   #251
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Re: Doug's Smolov Log

That's a nice thought.

Current plan is I'm gonna finish up my last cycle of 5/3/1 on deadlifts while continuing to smash my head in to a brick wall on squats, then test max squat and deadlift in the beginning of November. I'd be really happy with 385/450. From there I'm going to start getting fat and squatting a lot more, and hopefully get up to 185 or so by the end of February, at which point it'll be time to diet back down so I'm sexy come summer.

Not sure what my programming will be except that it'll probably involve squatting 3-4 days a week and no heavy barbell benching while my elbow heals.
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Old 10-12-2011, 02:46 PM   #252
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Re: Doug's Smolov Log

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Originally Posted by Doug Funnie II View Post
Not sure what my programming will be except that it'll probably involve squatting 3-4 days a week and no heavy barbell benching while my elbow heals.
*Looks at log title*
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Old 10-12-2011, 03:02 PM   #253
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Re: Doug's Smolov Log

I'm thinking of doing SmolovJr for squats, but not stopping after 3 weeks which apparently some people have success with. When I ended my last Smolov cycle at 10x3x320 I remember thinking that I felt pretty good and could probably make 10x3x325 or even 10x3x330.

This would be a pretty badass way to ensure that I gain some muscle while I get fat:

 Tuesday Thursday Saturday Sunday
Week 1 260x6x6 275x5x7 290x4x8 305x3x10
Week 2 265x6x6 280x5x7 295x4x8 310x3x10
Week 3 270x6x6 285x5x7 300x4x8 315x3x10
Week 4 275x6x6 290x5x7 305x4x8 320x3x10
Week 5 210x6x6 225x5x7 240x4x8 255x3x10
Week 6 275x6x6 290x5x7 305x4x8 320x3x10
Week 7 280x6x6 295x5x7 310x4x8 325x3x10
Week 8 285x6x6 300x5x7 315x4x8 330x3x10
Week 9 290x6x6 305x5x7 320x4x8 335x3x10

Lol would be so miserable though. Plus I'm not sure I wanna buy new pants.
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Old 10-12-2011, 03:12 PM   #254
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Re: Doug's Smolov Log

Buy a couple of cheap fat pants. You'll ditch them again pretty soon since you plan on teh sexay.
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Old 10-13-2011, 08:36 PM   #255
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Re: Doug's Smolov Log

Adjustable waist dress pants would be bomb. I'd probably need pleats too lol.

10-13

DB Bench- 50sx10, 65sx5, 75sx5, 80sx5, 85sx5x2
Good Mornings- 132x8, 176x8, 186x8, 196x8, 206x8
Press- 88x10, 10, 8
Barbell Shrugs- 315x8, 365x8x2, 315x15
Seated DB Shrugs Superset with Lateral Raises- 3 sets of 15
DB Flyes- 4 sets
Close Grip bench- up to 135x12

Swole.
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Old 10-14-2011, 07:37 PM   #256
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Re: Doug's Smolov Log

i am not thrilled to see one of my favorite posters on H&F dedicate himself entirely to powerlifting but i guess if you are gonna go down this path... this is a pretty cool article

http://www.fourhourworkweek.com/blog...to-your-lifts/
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Old 10-14-2011, 09:25 PM   #257
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Re: Doug's Smolov Log

also i believe i saw you write that you had scoliosis. how does this affect squats and other big lifts?
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Old 10-14-2011, 10:44 PM   #258
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Re: Doug's Smolov Log

may be too similar to TM for your taste, but you could give madcow's program a try.

link
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Old 10-14-2011, 10:47 PM   #259
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Re: Doug's Smolov Log

quit ****in around and squat

425 by new years
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Old 10-17-2011, 07:57 AM   #260
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Re: Doug's Smolov Log

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Originally Posted by sayid_the_saviour View Post
i am not thrilled to see one of my favorite posters on H&F dedicate himself entirely to powerlifting but i guess if you are gonna go down this path... this is a pretty cool article

http://www.fourhourworkweek.com/blog...to-your-lifts/
I've read that before. The program seems ok, some of the other stuff is just wrong. It's not that big a departure from the Texas Method.

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also i believe i saw you write that you had scoliosis. how does this affect squats and other big lifts?
I've actually been meaning to go to a chiro near my work to get assessed since I don't think a doctor has looked at it in 15 years. I think it affects my squat the most, where I find it very hard to have the weight evenly distributed on both my feet and my shoulders at the same time.

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Originally Posted by <3_Tha_Grind View Post
may be too similar to TM for your taste, but you could give madcow's program a try.

link
Ultimately I'd just be stealing the rep scheme/intensities, since the recommended progression is impossible for me at this stage. I do like ramping up 5x5 though, and I do it on most volume days (or ramping 3x5 when things aren't going so well).

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quit ****in around and squat

425 by new years
Yeah I was away for the weekend so couldn't get a lift in, but I'm going to keep doing TM squats until I finish my 5/3/1 deadlift cycle in around 2 weeks.

I've pretty much decided that at least for November and December my programming will be:

 Tuesday Thursday Saturday Sunday
Squat 6x6 7x5 8x4 10x3
Upper Body Push 4-5 exercises 2-3 exercises
Upper Body Pull 4-5 exercises 2-3 exercises

I'm going to start the squats relatively light, but I'm going to work on gradually decreasing my rest intervals. The upper body work will be almost entirely DB based, at least until my elbow/biceps stops bothering me.
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Old 10-17-2011, 08:18 AM   #261
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Re: Doug's Smolov Log

I'm also going to be eating a lot. I'm 162 right now, hopefully I'll be a solid 170 by year end.
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Old 10-17-2011, 09:59 AM   #262
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Re: Doug's Smolov Log

yes, food! gooooooooooooooooooooooooooooo
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Old 10-17-2011, 10:19 AM   #263
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Re: Doug's Smolov Log

I was rereading PPST on Friday and I got to the part where Rip says "avoid a caloric surplus of more than 200 to 400 daily as it will promote excessive fat storage." Which makes my plan to gain 25 lbs in 4 months quite a bit tougher.

I just want to start now, but I owe it to myself to see where my DL/Squat really are.
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Old 10-17-2011, 02:55 PM   #264
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Re: Doug's Smolov Log

Rip really says that in PPST? So weird, doesn't rhyme at all with his responses on the SS board. E.g. a thread recently where he recommended 4k cals "on a strict paleo diet" to someone 5'6", 195 lbs, 26% BF worried about unnecessary fat gains on TM. Guess he decided to become retarded later on.
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Old 10-17-2011, 03:52 PM   #265
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Re: Doug's Smolov Log

Yeah I didn't remember seeing it the first time I read it and was surprised when I saw it on Friday.

My "copy" is a PDF that was stored on someone's personal website that somehow showed up in a google search, so it could be that I'm working with an altered copy. I'll post the quote and pages when I'm at home.
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Old 10-17-2011, 05:43 PM   #266
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Re: Doug's Smolov Log

Cool, post the page # as well, I can check if it's the same in PPST 2 (have it in physical form).
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Old 10-17-2011, 08:55 PM   #267
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Re: Doug's Smolov Log

Page 51: First Full Paragraph

It is important that the total caloric content of the diet be at least equal to, but preferably greater than, the total caloric expenditure of the training day. Matching intake to expenditure will maintain fitness and strength but will not support maximal
fitness gain. A caloric surplus is needed to drive progress. If we simply pay back the energy used during exercise and daily activities, we are not providing the extra energy required to drive homeostatic recovery and adaptation through muscle mass increase. To get stronger and more fit we need to consume somewhere around 200 to 400 calories more energy than we expend. This is a relatively small caloric excess, and much more than this should be avoided, since a huge caloric surplus can and will be stored as fat.
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Old 10-17-2011, 09:07 PM   #268
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Re: Doug's Smolov Log

10-17

Squat- 45x5x2, 135x5, 185x4, 235x3, 285x2, 315x1, 345x1, 355x1, 365x1, 370x1
Deadlift- 154x3, 264x3, 314x3, 334x3, 354x6
RDL- 154x8x3
Abs

Squats were ok. Knee felt weird in the work sets but I was too lazy to do anything about it. Grip was unreal strong in deadlifts today, first rep at 354 was double overhand no hook grip, and the rest were hook gripped.
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Old 10-19-2011, 09:09 PM   #269
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Re: Doug's Smolov Log

10-19

Pendlay Row- 135x5, 165x5, 185x3, 205x2, 225x2, 235x2, 185x12
Shrugs- 315x8, 385x8, 395x8, 315x15
Lat Pulldown superset with behind neck pulldowns- 3 sets
RD Flyes- 3 sets
Fat Grip 200lb farmer's walks- 3x50 feet
Curls- 8 by: 35s, 30s, 25s, 20s, 17.5s, 15s no rest

Swole yoke.
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Old 10-21-2011, 08:13 PM   #270
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Re: Doug's Smolov Log

10-21

Squat- 45x5x2, 135x5, 185x4, 235x3, 275x2, 300x1, 315x5, 325x5, 335x5, 340x2, 345x2, 315x6
Good Mornings, slow paused at bottom- 132x8x5
Planks/Swiss Ball Crunches

**** you, legs.
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Old 10-22-2011, 12:08 AM   #271
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Re: Doug's Smolov Log

Quote:
Originally Posted by Doug Funnie II View Post
Page 51: First Full Paragraph

It is important that the total caloric content of the diet be at least equal to, but preferably greater than, the total caloric expenditure of the training day. Matching intake to expenditure will maintain fitness and strength but will not support maximal
fitness gain. A caloric surplus is needed to drive progress. If we simply pay back the energy used during exercise and daily activities, we are not providing the extra energy required to drive homeostatic recovery and adaptation through muscle mass increase. To get stronger and more fit we need to consume somewhere around 200 to 400 calories more energy than we expend. This is a relatively small caloric excess, and much more than this should be avoided, since a huge caloric surplus can and will be stored as fat.
Story checks out.
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Old 10-22-2011, 01:59 PM   #272
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Re: Doug's Smolov Log

Did a few ring dips today, then some light stationary biking and rowing and about 45 minutes of mobility work. Legs feel good.
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Old 10-23-2011, 12:23 PM   #273
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Re: Doug's Smolov Log

10-23

Today ****ing sucked. Any pushing motion really bothered my elbow when I got past 90 degrees of flexion, pretty much regardless of weight used. Only thing notable that I managed to accomplish:

Shrugs- 225x5, 315x5, 365x5, 405x5x2, 425x5, 405x5, 315x15
Weird plank variations- 3 sets
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Old 10-23-2011, 02:10 PM   #274
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Re: Doug's Smolov Log

Do you ever roll your triceps with a lacrosse ball? Tricep adhesions used to be a huge problem for my elbows.

I've been lying on my side with my bottom arm sticking out at 90 degrees, stick the ball under the triceps and find a painful spot (I have them all over). I let the ball sink in for a bit until it feels like its loosening up, then I push my arm down into the ball with my other hand and bend the arm (the one I'm working on) at the elbow to stretch the triceps with pressure on the ball. Home made ART.

Forearm adhesions and bicep adhesions sometimes mess with your elbows too.
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Old 10-23-2011, 02:21 PM   #275
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Re: Doug's Smolov Log

tricep on the barbell in the rack is pretty l33t
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Old 10-23-2011, 02:28 PM   #276
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Re: Doug's Smolov Log

yeah you could do something similar with that - good idea
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Old 10-23-2011, 04:48 PM   #277
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Re: Doug's Smolov Log

It's definitely not a triceps problem. Actually right around when I started working out trigger points in my triceps is when it went from annoying but manageable to completely unmanageable. If I had to guess I would say it is adhesions on the brachioradialis near its origination on the humerus, but I'm not confident in that. It could also be some sort of tendon problem.

I am suuuuper diligent on mobility and soft tissue work. I spend about 30 mins to an hour every day a work messing with a golf ball on my arms. When I get home I do lower body mobility work probably 3-4 days a work, sometimes for up to an hour.
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Old 10-23-2011, 05:49 PM   #278
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Re: Doug's Smolov Log

yeah you probably do need a pro to look at it.
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Old 10-23-2011, 06:08 PM   #279
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Re: Doug's Smolov Log

I think I had Mr. Burns syndrome, where my various ailments were actually fighting each other off, and once I treated one of them the balance was gone.
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Old 10-26-2011, 09:28 PM   #280
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Re: Doug's Smolov Log

10-26

Squat- 45x5x2, 135x5, 185x4, 235x3, 285x2, 315x1, 350x1, 355x1, 360x1, 365x1, 370x1
Deadlift- 154x5, 242x3, 296x5, 336x3, 375x4
Hanging Leg Raises superset with Swiss Ball Situps

Kind of meh workout. Didn't have much intensity but squats went ok. Might have been able to force 375x5 but back lost extension on the fourth rep so I stopped. Will probably pull a fresh max (not after squatting) next week, and will hopefully get something in the 430-450 range.
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Old 10-26-2011, 11:05 PM   #281
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Re: Doug's Smolov Log

Quote:
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It's definitely not a triceps problem. Actually right around when I started working out trigger points in my triceps is when it went from annoying but manageable to completely unmanageable. If I had to guess I would say it is adhesions on the brachioradialis near its origination on the humerus, but I'm not confident in that. It could also be some sort of tendon problem.

I am suuuuper diligent on mobility and soft tissue work. I spend about 30 mins to an hour every day a work messing with a golf ball on my arms. When I get home I do lower body mobility work probably 3-4 days a work, sometimes for up to an hour.
IMO mobility work and foam rolling can be dangerous. It gives the false impression that you can treat yourself. Getting manual work done from a GOOD PHYSICAL THERAPIST (impossible to find) is a completely different game from rolling on balls.
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Old 10-26-2011, 11:31 PM   #282
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Re: Doug's Smolov Log

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IMO mobility work and foam rolling can be dangerous. It gives the false impression that you can treat yourself. Getting manual work done from a GOOD PHYSICAL THERAPIST (impossible to find) is a completely different game from rolling on balls.
Its not completely different. Doing mobility & rolling is all some people need. Seeing a pro is helpful, but doing stuff yourself between appointments is quite helpful, and can lessen the need to see the pro as frequently. I dont think its dangerous.
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Old 10-26-2011, 11:57 PM   #283
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Re: Doug's Smolov Log

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tricep on the barbell in the rack is pretty l33t
Did this for the first time today after watching the MOB WOD on it. F'in miracle cure for my rack position!
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Old 10-27-2011, 07:18 AM   #284
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Re: Doug's Smolov Log

Bruiser, I went to this guy yesterday. He seemed very good and knowledgeable. The receptionist said that he treats weightlifters all the time but that was not the impression that I got from the visit; it seemed like he treated a lot of football and soccer players though.
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Old 10-27-2011, 01:47 PM   #285
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Re: Doug's Smolov Log

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Originally Posted by sayid_the_saviour View Post
IMO mobility work and foam rolling can be dangerous.
Wat? Obviously doing it wrong imo.

Quote:
It gives the false impression that you can treat yourself.
Oh, if this is what you mean by dangerous, ummm, maybe. I don't really know anyone who is doing a bunch of SMR/mobility stuff and has issues and is unwilling to see a Chiro about things. I do know a lot of people who don't do SMR or very good mobility stuff at all, see chiros/PTs, and have all sorts of problems that don't get too much worse due to this work but never get better.

Quote:
Getting manual work done from a GOOD PHYSICAL THERAPIST (impossible to find) is a completely different game from rolling on balls.
Ahhh, I see your point. There has to be a better way to say what you're trying to say. Something like "In many cases SMR/mobility can't do what a great PT or Chiro can do in terms of fixing problems" that doesn't make it sound like SMR sucks or is bad or something.

In some ways, I think "rolling on balls" is helping me make faster progress than ART from an extremely qualified Chiro. Notice I did say "in some ways", I obv am still shelling our $ after $ to keep seeing the Chiro.

I also know Cha59 feels a lot of his progress (and his Chiro has told him point-blank) is b/c of how diligent he is in what he does outside of the Chiro's office. It'd be cool if we each had a Chiro who could see us for 30-90mins every day, and then yeah, who needs SMR, but I'm not that rich.
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Old 10-27-2011, 06:34 PM   #286
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Re: Doug's Smolov Log

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Its not completely different. Doing mobility & rolling is all some people need. Seeing a pro is helpful, but doing stuff yourself between appointments is quite helpful, and can lessen the need to see the pro as frequently. I dont think its dangerous.
I am using the term "dangerous" loosely here. But when you say most people don't need soft tissue work from a professional, who are you referring to? Professional athletes? Serious powerlifters like Nathan? Amaeturs that jog once a week?

IMO the first two NEED soft tissue work while the third group can get by without it without getting injured, some of the time, but it doesn't mean it's ideal for performence.
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Old 10-27-2011, 06:39 PM   #287
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Re: Doug's Smolov Log

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Wat? Obviously doing it wrong imo.



Oh, if this is what you mean by dangerous, ummm, maybe. I don't really know anyone who is doing a bunch of SMR/mobility stuff and has issues and is unwilling to see a Chiro about things. I do know a lot of people who don't do SMR or very good mobility stuff at all, see chiros/PTs, and have all sorts of problems that don't get too much worse due to this work but never get better.



Ahhh, I see your point. There has to be a better way to say what you're trying to say. Something like "In many cases SMR/mobility can't do what a great PT or Chiro can do in terms of fixing problems" that doesn't make it sound like SMR sucks or is bad or something.

In some ways, I think "rolling on balls" is helping me make faster progress than ART from an extremely qualified Chiro. Notice I did say "in some ways", I obv am still shelling our $ after $ to keep seeing the Chiro.

I also know Cha59 feels a lot of his progress (and his Chiro has told him point-blank) is b/c of how diligent he is in what he does outside of the Chiro's office. It'd be cool if we each had a Chiro who could see us for 30-90mins every day, and then yeah, who needs SMR, but I'm not that rich.
I said exactly what I wanted to say. You say you don't know of a situation where what I say is true... Yet I believe Nathan is a perfect example of someone who has had pain issues for a while now and has tried treating himself through huge amounts of foam rolling which was a failure, or limited success depending on how you want to look at it.

Nathan, what did that PT do with you?
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Old 10-27-2011, 09:12 PM   #288
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Re: Doug's Smolov Log

Quote:
Originally Posted by sayid_the_saviour View Post
I am using the term "dangerous" loosely here. But when you say most people don't need soft tissue work from a professional, who are you referring to? Professional athletes? Serious powerlifters like Nathan? Amaeturs that jog once a week?

IMO the first two NEED soft tissue work while the third group can get by without it without getting injured, some of the time, but it doesn't mean it's ideal for performence.
Read what I said again. I didnt say most people dont need soft tissue work from a pro.

When I'm referring to pros in the context of what I was talking about, I'm talking about a pro being a professional like a chiropractor, physical therapist, MD, massage therapist, whatever.... Someone who does that type of work as their profession.

Basically everyone who posts here and lifts can benefit from soft tissue work. Everyone can do SMR. Many who post here cant afford to see a professional who does soft tissue work (ART, Graston, etc.). Some dont have providers near them. I think anyone with muscle adhesions (any level athletes and also non-athletes) would be better off if they saw someone who is good at ART on a regular basis, but it isnt always feasible for everyone.

fyi - I asked Nathan to tell you about his chiropractor - he sounds better than the two you've been to imo.
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Old 10-27-2011, 11:13 PM   #289
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Re: Doug's Smolov Log

Lol. Yeah, I'm sure you said exactly what you wanted to say. I'm just suggesting that perhaps there are even better ways to get your point across than the way you want to do it. Ultimately though, it's probably not too much of an issue and I normally don't care when I read your posts. But I guess I just finally got a bit tilty from this one. Sorry 'bout that. Carry on bruisin' it up.

Also, I know you actually know Mr. Funnie in person so he can filter your online persona better than we can. And I'm sure it's also obvious to you that Cha & I get your fundamental point to begin with - we both already see a Chiro and don't just do SMR.
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Old 10-28-2011, 08:13 AM   #290
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Re: Doug's Smolov Log

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IMO mobility work and foam rolling can be dangerous. It gives the false impression that you can treat yourself. Getting manual work done from a GOOD PHYSICAL THERAPIST (impossible to find) is a completely different game from rolling on balls.
"Dangerous" is pretty ****ty word choice, but I know what you mean and I agree completely. Pretty much regardless of experience, all that SMR does is increase the period between necessary trips to see a specialist. Without SMR I'd probably need to see a specialist 3 times a week to keep lifting. SMR might limit that frequency to once a week or biweekly. Problems arise when you treat SMR as if it is an adequate replacement for the specialist all together, which is basically what I've been doing for a couple years.

Quote:
Originally Posted by sayid_the_saviour View Post
Nathan, what did that PT do with you?
I described my symptoms and explained under what circumstances they occur as detailed as possible (pain originating near the brachioradialis radiating up the biceps and sometimes into the shoulder when the elbow is significantly loaded and near maximum flexion. Prone grip appears to make it worse.

He started by palpating my forearms and biceps and said he could feel tightness/scar tissue pretty much throughout and that the radial nerve was being impinged upon near the elbow. He then did ART on the forearm and biceps for about 5 minutes, and then 5 minutes of ART on the triceps. Then he did some cold laser therapy for a few minutes. Feeling like he was trying to wrap the appointment up early I mentioned my scoliosis and he took a look, adjusted my neck, and told me to work on my QL muscle.

I have another appointment today, and if he tries to wrap up early I will ask him if he has any tips/ advice on how to improve throacic spine mobility and increase the load I can handle while remaining in extension.
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Old 10-28-2011, 10:26 PM   #291
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Re: Doug's Smolov Log

10-28

Shrugs- 225x8, 315x8, 405x8, 455x5x2, 405x12, 315x20
Lateral Raises- 5 sets
Middle Back Shrugs- 3 sets
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Old 10-30-2011, 04:43 PM   #292
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Re: Doug's Smolov Log

10-30

Squats- 45x5x2, 135x5, 185x4, 235x3, 280x2, 315x1, 335x3, 345x3, 350x3, 335x4, 315x5
RDLs- 155x8x3
Good Mornings- 143x8x3
Crunches / Side Bends

I guess an acceptable volume day. Will be testing my DL and squat in the next week.
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Old 11-03-2011, 08:23 PM   #293
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Re: Doug's Smolov Log

11-3

Deadlift- 154x3x2, 264x3, 331x1, 375x1, 419x1, 463xfx2, 419x1, 444xf
Plate Holds / Fat Bar Holds

First 419 went up really fast. Thought for sure I could make 463, but both times I stalled around my knee caps. I think 441 would've been a make, so when I test again at the end of the year I'll use that as a benchmark.
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Old 11-03-2011, 09:11 PM   #294
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Re: Doug's Smolov Log

Easy 419
1st Fail at 463
2nd Fail at 463
Fail at 444
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Old 11-03-2011, 09:25 PM   #295
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Re: Doug's Smolov Log

Doug what were those cool things you taught me to do? I remember the static RDL with a small weight for hamstring stretch, but I forgot what you said, especially for hip flexorz
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Old 11-03-2011, 09:43 PM   #296
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Re: Doug's Smolov Log

http://www.youtube.com/watch?v=-ZX1Q...ature=youtu.be

relevant part starts at around the 2 minute mark.
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Old 11-03-2011, 09:45 PM   #297
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Re: Doug's Smolov Log

Do you think you would benefit from a more "grip, dip & rip" approach? Just seems like you take a while to get set up.
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Old 11-03-2011, 09:48 PM   #298
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Re: Doug's Smolov Log

Potentially. I've been trying to follow KStar's deadlift setup advice, which is more ratchety. When I grip and rip I tend to have poor hamstring activation off the floor; it's definitely something I need to work on.
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Old 11-08-2011, 09:05 PM   #299
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Re: Doug's Smolov Log

11-8

Squats- 45x5x2, 135x5, 184x4, 235x3, 285x2, 315x1, 345x1, 365xf, 315x1, 345x1
Good Mornings- 135x8, 185x8x3
Reverse Grip Bench- 45x10, 95x5, 135x5, 145x5, 155x5

My erectors were tight until yesterday from the deadlifts last week, and I didn't really realize I wasn't fully recovered until the first single at 345. W/e even if I had waited until Thursday I don't think I was squatting much more than 375. There was no radial pain in the reverse grip benches, so I guess that's good.

I may not squat again in 2011.
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Old 11-08-2011, 10:12 PM   #300
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Re: Doug's Smolov Log

Quote:
I may not squat again in 2011.
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