its a good core exercise

<3 JF

But yeah, anti-rotational core exercise.


Sigh, shoulder is worse today. Chiro or PT?

I'd try the guy your brother went to if I were you.

Hm crap, remembered that guy is 2.5 x as expensive (no state subsidies ftl)

Asked the gym owner, we'll see what he says.

I've done the last two of these. The one starting at 3:00 actually hurt my shoulder more than it helped :/ Last one felt pretty good, unsure of its long-term effects.

2011-02-17


Didn't plan on working out today to rest my shoulder/be ready for 3x5 squats on Saturday. Owner told me he'd show me some shoulder rehab stuff though, plus I had WIM so...


Squat (HBBS)
3x5x100 kg (220 lbs)

Not easy, mostly due to lack of restitution.


Shoulder rehab
5x10x4 kg DB of this exercise, only 90 degrees and not 180.

3x10x internal rotation of the arm on cable


Triceps pushdowns
Back Extensions


The rehab stuff seemed to work better than the mobility exercises I've done based on how I felt immediately afterwards. Going to just keep doing those, one of those sticky scaps thingies and Theracane-massage my shoulder. Don't think a chiro is necessary.

The 1st one with the ball is awesome. I do that before every workout.

That one in the vid - external rotation - 90 degrees is the proper way to do that, and dont swing the weight at the top like he does. Raise it slowly and dont swing it back. Slow up and slow down.

External & internal rotations are good. PM me if you want about 10 more good rehab exercises.

2011-02-19


Squat (HBBS)
2x3x102.5 kg
1x6x102.5 kg (223 lbs)

Fixed a form issue, elbows going back in a LBBS position. Helped. Sort of tired from 3x5'ing, but not DLing helps. Current estimate of 5RM: 110ish.


Lots of shoulder rehab
External rotations
Internal rotations
Etc

Did 5 different exercises, 3x10 for each one. Stayed away from anything else.


Weighted Planks
3x10 kgx a minute-ish


ETA:
forgot to add

Grip work
Warm-ups
CoC #T 3x5
CoC #1 2x2 (stretch, so didn't close it)

My brother has CoCs at home, so I just followed his instructions on setting the grippers and work set/reps. Will continue to do these since my grip is really absurdly weak.

how did you injure your shoulder?

Doing dips for the first time. Apparently some people are susceptible to injuries doing dips. Form was admittedly shaky so that prob didn't help.

2011-02-22


Squat (HBBS)
3x5x105 kg (231 lbs)

3x5 squatting is hard on a deficit imo. I HBBS with a pretty wide stance, wide enough that the abductors get a real stretch and makes form with the empty bar sort of lol. Doesn't matter of course.


Lots of shoulder rehab
Same as last time. Hopefully my press/BP won't go down a lot because of this, sigh.


Weighted Planks
3x10 kgx a minute-ish


Grip work
Warm-ups
CoC #T 3x6/7 (left/right)
CoC #1 2x2 (stretch, so didn't close it)

Please to be uploading a video or audio clip of your accent so I can emulate (not mock) your accent on my next video??

If you don't I will be stuck doing a cliche americanized norwegian accent that is probably turrrible. But then again I don't image your accent is that thick, so w/e

In before norwegian accent.

Hah, I'll do that. I'll even throw in some Norwegian as well. My accent when speaking English is probably better than most Norwegians, but you'll still be able to hear it obv.

That would be pretty sweet. Depending on how much effort I put into it (and how much material you give me) I should be able to dial it in pretty close.

Also, I consider it a a lolwin that that so many people thought I was some eurodude this whole time because of the form checks+accents. lolercopter

Yeah that was pretty awesome