Finished deloading this week. Still have lingering right shoulder pain even though I did close to zero pushing this week. lowback is close to 100% recovered.

I suppose I am doing auto regulation or self undulation or what's that called where your train whatever you feel like and doesn't hurt. Basically no programming.

I did sumo 225x12 today. Really easy. That's basically what I can do with no pains. Deadlifts and all pulling is fine. Light squats are okay. Zero pushing though except for tricep stuff.

This what I have

“Weightlifter’s shoulder,” medically known as osteolysis of the distal clavicle, is characterized by widening of the AC joint, stress fracture(s) below the cartilage of the AC joint, and an erosion of the outer part of the clavicle bone. Research indicates weightlifter’s shoulder has been specifically associated with the bench-press exercise as a result of repeated microtrauma at the AC joint during the lowering phase of the exercise when the elbow drops past the trunk.


I think it was caused by a crooked spoto. Meaning I leaned too much on my right side during a slow negative and pause. That whole right AC joint hurts. No SMR to save me. Just rest and babyweights for pushing.

I mean it's not horrible, I can bench if I want. That seems pretty dumb for a recreational weighlifter. I will do whatever doesn't hurt and get back on programming when I am healed.

Probably will do two type of squats a week with 6-12 rep range. Two types of deadlifts. Rows and vertical pulling. And lots of tricep stuff. Shoulders and chest only light stuff that doesn't hurt.

Heal quickly bro. For pulling ideas: Check my, aidan, cha's (and possibly others I'm forgetting) logs for shoulder prehab/rehab ideas when your shoulder is feeling better. Cressey and Robertson have good to great articles on shoulder/pulling exercises, idk their appropriateness for your injury though. (I know Aidan and I both did Neanderthal No More on T-nation, or at least pulled exercises from that program.)

Thanks dt. I guess I should update.

I stopped the spoto press and my shoulder is miraculously healed.
It hurt a lot a couple of weeks. The whole ball seemed bruised.

Obviously just randomly theorizing, but gonna go with

* crooked spoto
* lazy shoulder prehab

Its unfortunate because I was making gains with the 6x4 spoto. I may try it again in the future with maybe a 4x4 instead.

In other news, I am on the brink of retiring the conventional back squat. I have tried hybrids. Lowbars. Highbars. Wide stance.

These last couple weeks I even did some shirtless videos (confirmed fat and deleted). And the squat looks perfect til about two inches from parallel. There some weird shifting of my lowback occurs and I start leaning forward.

I was taking a shiet earlier this week and noticed there was a mirror in the bathroom. Of course I put in the obligatory bicep chest side shot. But I noticed I was kinda of hunched on the toilet. My femurs were parallel to the floor as I was taking this killer dump. And I remembered this long femur test.

http://m.voices.yahoo.com/best-way-t...-11775542.html

So I tried adjusting myself on the toilet. Get my shoulders above my midfoot.

It just doesn't facking work guys. The math does not add up. Even when I allow shifting of my knees forward, my femurs are too facking long. As I lean forward to get my shoulders on top of my feet, the only way to get there is too lean forward and thus the hunched look of my hands resting on my knees as I take a dump. My lowback rounds and does that same weird shifting it did in the shirtless squat videos.

I swear my torso is missing three inches!!!!

Anyways I am out of ideas. My squat shoes are only half inch heels. I could go to the 3/4" heels and add shoe inserts for maybe another inch.

And combine that by squatting a hair too high and that could possibly work. And then for competition I hit real depth.

Anyways not sure I am going to buy new squat shoes to test this out. For now going to start experimenting with front squats, zerchers, and Bulgarian split squats.

I am down, but not out.

I did sumo a crushing 275 8repper the other day. Just slammed the weights on a whole bunch of S&Fers faces. Take that Cha and your gorilla arms. Take that monte and your okay squat form. Take that Saw you facking perfect form on every lift fat beatch. Take that KC, just slammed your glasses into oblivion you marv albert sounding knees way out fat fack, take that skeletor right on your big belly, take that fakeb right on your annoying face, and take that aura you superbulking get strong the fake way fpos.

k

loco,

For next time, remember that I bench and press significantly more than you too.

This rant is also vaguely reminiscient of my end of 2013 one, so I guess we'll see what we see in a few weeks.

Hope your shoulder feels better.

hmm. I take 4 of these every day (I get these because of the high DHA/EPA ratio): http://www.amazon.com/Natures-Way-Me...854059&sr=1-24

My blood test in December showed good triglyceride levels, but high LDL and low HDL. My doc says to keep taking them. We'll see what effect my diet change has on all this soon - I took another blood test a few weeks ago and will see the doc on the 29th.

Thanks for the info.


Keep doing more pulling than pushing. I suggest doing the Buchberger program as well. http://www.optimumclinic.ca/moveo/wp...2Exercises.pdf

yeah, all that too^

You did an 8 rep set with 40 lbs more than my first warmup set. What's your point here?

Yeah Cha but if I was 240 lbs, had gorilla arms and went on TRT + HCG + DHEA???

That 275x8 would be 475x8. Easy game.

I am considering doing Coan-Phillipi deadlift program. At 163 I hit 355 deadlift. I am stronger now. Thoughts? Too advanced? I really likes the candito setup, which was lower1 2x6 deadlift and lower2 paused deadlift 3x4. So get two high intensity deadlift sessions in per week. I feel my results with 1x5 intensity deadlifts once a week were poor. Part of the reason for this is that my squat doesn't really help my deadlift due to squat mechanics issues. So basically since I am not really squatting away my CNS, I should be deadlifting more.

I need to hit a 405 beltless deadlift. NOW. Sub170 also. Help.

I think we should all quit the iron game

Posting this before BR gets the chance.

Don't know what that is. But if that's something about wider stance shortening the effective length of femurs, I have talked about that a lot ITT. It helps, that's for sure. It's just I can't get too wide, I have a twofoot high side kick. In my training I am still going to include ultra wide HBBS/LBBS just to help with mobility. So far wide high reps have never bothered my lowback. Maybe one day I will be able to get wide enough, it has gotten better the last two years.

I was talking to my brothers today, and squats bother both their lowbacks. My younger brother was a wrestler in high school and had a powerlifting coach. Still bothers his lowback. My older brother has a decent looking lowbar squat. Still bothers his lowback.

Fair enough. Be interesting to see what progress you can make with BSS if you go down that route.

The Gorilla Shuffle?

Your father must be devastated to discover he has no sons to carry on the family name

A+ rant, hearty laughs were had. Still the best ranter in H&F.

This might help you, locobro

Sorry dude. Just getting back to this.

Yes do all shoulder rehab post benching. Never do it before because you are pre fatiguing everything in advance of loading the weight on.

Warm up, yes. But, save the rehab for after and non shoulder days.

Also, your squat problem is back related imo.

Front squatting will help fix that.

4/19
Beltless
Bench up to 245x1
LBBS up to 255x1
Sumo up to 325x1

Programming next week. Need some ballpark training maxes. Going to go with 330 sumo and 250 bench. Probably a little light but who cares. Shoulder needs to recover and I am probably going on brutal deadlift programming.

That LBBS was a joke. Belted I will hit that for plenty of reps. But I will snap my back. A few hours later my back is kinda stiff after 1 measely rep. Sux. The bar path was pretty good for me. But again as I reached the hole, my spine needed to shift forward to hit depth.

KC has a nice lowbar. His femurs are kinda of long but damn he opens up the hips and knees with unbelievable mobility. Going to keep working on more width. Wider squat, more shoe heel + add shoe inserts. Those inches gonna add up.

loco,

Do you read BPA's log? That is a serious lifter. Look at his list of injuries, yet he presses on. Then I come to your log and see you giving up powerlifting because you have a slight twinge in your back.

I suggest you remove the safety pins and attempt minimum 405 squat. GL.

Yeah yeah you are right. Just frustrating with the squat bothering my lowback. And then two weeks ago I thought my banged up shoulder was more serious. But it didn't bother me at all to hit the 245 bench today.

So just minor pains, no real injuries. Gotta work around them. I mean I can just imagine if a nightmare like Aidan's or Saw's occurred. I would squeal into a cave to be never seen again. But these guys soldier on and they are almost back in the game.

Lol

Getting told by fakebusto should cause some lifestyle reevaluation. Elf burns are both the tiniest and most pointed, apparently.

I don't mean this as a troll and maybe I just don't have perfect memory of this thread, but it seems like you have a lot of issues that boil down to having a weak lower back. Why not do assistance work aimed at strengthening that?

Focusing on strengthening the lower back is a bad idea. The spine is not supported exclusively by muscles in the back. Its supported by all the muscles surrounding it - front and back. Think of a radio tower. They have wires running from the top to the ground on all sides of those things. If one of the wires isnt tight, that throws the whole thing off. Your spine is like that. You need all of your core muscles supporting it for it to be healthy. That's why you need a solid core to support your low back when you lift heavy weights.

cha,

That just begs the question - then shouldn't Loco be doing accessory core work if he feels that what limits him on his major lifts is his lower back? I don't recall him having a "real" back injury, as opposed to just nagging soreness, but he's repeatedly said that that's where he feels weakest and causes his DL limitations and form breakdowns on SQ. Wouldn't the natural course of action be to supplement with stuff like loaded carries to improve his overall ability to bear weight through his lower back?