This is what Rip says as well - most people with impingement issues can press better than they can bench. Doesn't mean he's right of course.

yeah, I've been reading stuff like that, noticing other posters who do overhead pressing but not benching due to shoulder issues, and thinking back to when I had the issue flare up.

I think I did overhead and bench presses in the same workouts when I had that issue. I also did not feel any significant problems during the movements, but felt it later. When I asked my chiro if the overhead movement could have caused the issue, even though I didnt feel any problem at that time, he said yes, so I took it as that WAS the problem. Now I'm thinking it could have been a combination of doing both movements in the same workout, or overworking the shoulder joint in some way, or maybe even just overdoing the bench that day.

I think I still need to be careful not to overdo this or progress too quickly, but I think I can handle some overhead pressing. I'll probably never get as strong as miles or busto at the ohp, but I think I might get it up to a respectable level. I think that doing so will add some good balance to my programming, and it might even help increase my bench a bit.

Sounds like a good idea. Will be fun to see your progress in the OHP.

This is interesting: http://www.t-nation.com/free_online_..._a_man_part_ii

I think I'll work in some Sadiv sets for trap bar DLs as an accessory exercise next cycle. Doing that for the bench press would probably be too much for my left shoulder to handle, but it looks pretty good for me for trap bar DLs imo.

That looks like fun. Sadistic fun, but fun.

I just wrote my new modified Wendler/cha DL program. I hope to start it tomorrow if all goes according to plan. Its going to feature sumos + chains as the primary exercise, followed by trap bar DL Sadiv sets for 3 weeks, followed by a 1RM chainless sumo attempt in the 4th week.

Sweet.

Sexy!

I know I need stronger Rhomboid muscles although they always seem to be the most "sore" part of my back (or at least the tissue/area right next to the side of my shoulder blades.

It makes me think they just aren't that strong...

yeah, you definitely should be doing lots of pulling stuff. Bat wings would be a good one to add in at the end of some of your workouts, in addition to the main lifts. Focus more on form on these than trying to do heavy weight.

4/25

sumo DL
235*5*2

+45 lbs of chains
235*5, 280*5, 320*5

trap bar DLs - Sadiv set (60% of 1RM for multiple singles over a 12:00 time period)
350*1*20, 11:56
I started out doing these too slow - I was going to take 20 minutes to do them instead of 12. Once I started doing them, it was obvious I was going way too slow, so I sped up towards the end and got 20 reps in 12 minutes ez. I just now looked at the way you're supposed to do it and I see it was as many reps as possible in 12 mins, with a minimum of 20 reps. I could have done so much more.... Next time I do this I'll try & get at least 30 reps, maybe more.

chins
5, added two chains - 5, 4 1/2 - I had the chains a bit higher so they were off the floor before I got to the top of the movement. That made it harder for sure.

face pulls 85*15*2

blast strap rows - feet elevated
10, 10
I dont really like these because the blood goes to your head. I'll probably do them with feet on the floor and either do more reps or figure out a way to add resistance from now on.

renegade rows 50*10*2

bat wings 30*10*2 - that was harder than I expected. I might go even lighter next time I do these so I can hold it a little longer at the top.

1 arm cable row - 55*15*2

start mobility 5:47
all done 7:38

4/27

going to try to stick with this warmup for press day:



press
44*10, 75*5, 100*5, 115*5, 130*5

shoulder horn 5*15
standing 3way 5*15
side lying abduction 5*15
concentric/eccentric ER 5*15

face pulls 85*15*2

renegade rows 50*10*2

blast strap fallouts 10, 12

10 KB swings/30 sec treadmill
70*10*5

MB slams/30 sec treadmill
15*5

rolling/soft tissue ~10-15 mins.
start of mobility warmups 6:36, interrupted by phone call, this should take ~10-12 minutes
start weights 6:53
done 7:40

Man, you're really doing a bunch of stuff! Nice, .

I can't wait for Saturday to have someone to talk to about my "progress" and/or lack thereof. Perhaps I'll get to see what some of these things entail.

Yugo,

just because cha does a bunch of stuff doesn't mean you should - for most novices, doing the basic stuff (like SS) is plenty and adding a ton of accessory work will mostly work against you in hindering progress after a while. Comparing the programming of novice and intermediate lifters is not very fruitful. Totally possible you already know this, just thought I'd put it out there in case you didn't.

That's a good point SM. I think it would be fine for Yugo to add a little to his basic SS stuff, and I've shown him quite a bit already. Yugo, dont overdo it. We'll talk about it tomorrow.

Well this is helpful to hear regardless.

Yeah, that's why before adding anything more I want to talk with Cha .

Believe me, I'm 11512341235% behind just doing whatever is somewhat convenient/helpful in regards to programming and concentrating on doing that well and with the correct frequency, than just doing a bunch of crap.

But some of those things he's doing it may be fun to see firsthand and a couple may potentially be excellent assistance lifts for my main stuff at some point.

4/29

box skwatz - as wide a stance as I can do onto a 14" high box
55*10, 145*8, 195*5, 235*3, 245*5, 285*5, 325*5
That was significantly different and harder than doing regular squats; however, I think I could do a lot of weight like this once I get used to them. Not having the reflex stretch/bounce at the bottom is hard. These will definitely help my sumos. I think my hips are going to be feeling this tomorrow.

RDL
145*10, 235*5, 325*5, 375*5

DB step ups to 14" (lower than last time) box
75 per hand*5, 85*5, 95*5

MB slams/treadmill
15*10

mobility start 6:48
weights 7:05
done 8:30

I took long rests between the squat sets and rolled the **** out of my hips with a lacrosse ball after them, and between RDL sets. That helped my low back be fine while doing the heavy RDLs. It was tightening up before the rolling.

I intended to do 5 sets of KB swings & 5 sets of MB slams at the end, but I think I abused my hips enough (wide box squats are so much harder on the hips than narrow or medium stance squats), so I decided to do 10 sets of MB slams instead.

325x5 box squats with wide stance: http://www.youtube.com/watch?v=SXh9SCI1-9Y

You made those look easy.

thanks - the weight was easy. The number of reps, the stopping on the box and the wide stance made it hard.

Those were very easy. I need to start doing some wide stance box squats to add to my training ADD.

Cha, don't be offended but I haven't read most of the last posts in your log.

Are those box squats for some sort of rehab purpose?

Max - None taken...

I'm just doing them because I want to get used to using a wider stance in my squats, and because doing box squats with a wide stance really slams the glutes & hammies. That translates directly to the sumo DLs I'm now doing.

The reason I'm doing sumo DLs now instead of conventional DLs is sort of injury related - when I do a lot of conventional DLs with > 460 or so, I impinge some nerve in my hips or something. I dont get that problem when I widen my stance a little, so sumos are the clear solution to that little problem.

Here's some good stuff on reasons to do box squats:

http://www.deepsquatter.com/strength/archives/ls9.htm

http://stronglifts.com/build-explosi...rm-box-squats/

http://www.elitefts.com/documents/box-squat.htm

http://www.elitefts.com/documents/box_squatting.htm

http://www.discussfitness.com/forums...ons-31979.html

http://www.t-nation.com/free_online_...om_head_to_toe

http://media.crossfit.com/cf-video/C...ateBox1Pre.wmv

http://media.crossfit.com/cf-video/C...xSquat2Pre.wmv

http://train.elitefts.com/exercise-i...the-box-squat/

http://worldfitnessnetwork.com/what-...d-you-do-them/

http://www.deepsquatter.com/strength...ves/dtate3.htm

There might be a little crossover between some of those, but all that stuff is good.

I have training ADD too. It keeps things interesting.

Well done Cha!

thanks!