Anyone interested in a group fitness challenge?

[Anastasios]

Today was supposed to be a good recovery day, but I also was scheduled to squat. I didnt want to squat as it might irritate my already damaged shoulder, so I did wide grip with 60% usual weight. It still irritated the shoulder which is annoying. Then my girl came over and we got pretty wild, which also irritated my shoulder. I kinda feel like I wasted a recovery day, and now most likely I will go heavy on Tuesday instead of Monday. Life seems intent on delaying this shit as long as possible. Annoying. Is it some kind of test or does bad luck just tend to pile up? Either way, the best path forward is to be steadfast and diligent.

Also the convenience store sold me spoiled milk. Those fuckers are clearly leaving it out of the fridge for a few hours when it gets delivered because it should still be good for another 2 weeks going by the label. I'll have to go to the grocery store tomorrow, I need to buy chicken anyways.

Can you give us a synopsis of how it went with the physio you met, what they told you to work on and how it went improving those things? If the injuries are creeping back, either that advice didn't help or it hasn't been done well enough. There needs to be salience in the rehab process, and if injuries reappear, reset and do it right this time or if it's different injuries, analyze and start new rehab.

I believe I detailed it before but basically starting at 65% weight and increasing 5-10% per week. It worked very well, its just that 2 heavy sessions of singles partially reinjured me. I did another 6 weeks of healing and yesterday finally hit my goal. It wont be a problem going forward because I am not doing programs based on singles anymore.

How about stability work? Stability as in strength in the muscles keeping the joints in place, e.g. external/internal rotation for shoulder.

My biggest setback in pressing strength has been stability. As strength goes up, stability strength must be equal, otherwise it's like tuning your engine with intake, turbo, exhaust et.c. but not upgrading transmission and drivetrain and even changing rods, pistons and block to forged steel parts. What happens is the added power makes things move where they shouldn't and all parts grind and wear out very quick and eventually blowing up. Wish I knew what stability work I needed because I would have saved years of bench press progress being set back!

[Anastasios]

deadlifts
got up to 180kg for a single, and couldn't keep lying that I will up to 205kg and go for 10. Too much fatigue built up right now, and sleep has been bad. I also felt my left hamstring sore and stiff but no stinging tendinosis pain. worst of all was grip so I made the decision now to do 180kg singles and hold for as long as possible at the top, once a week, just to get past this current grip barrier. So today I did another single at 180kg and held for 10 seconds, was very disappointed when I saw the time as I thought I held it for 30 lol.

finished off with some seated single leg curl negatives for hamstring rehab.

[Som-Pong]

Haven't done DL's in a couple of weeks now. I like holding the last rep of each set for grip strength.

[Vutulaki]

Today was supposed to be a good recovery day, but I also was scheduled to squat. I didnt want to squat as it might irritate my already damaged shoulder, so I did wide grip with 60% usual weight. It still irritated the shoulder which is annoying. Then my girl came over and we got pretty wild, which also irritated my shoulder. I kinda feel like I wasted a recovery day, and now most likely I will go heavy on Tuesday instead of Monday. Life seems intent on delaying this shit as long as possible. Annoying. Is it some kind of test or does bad luck just tend to pile up? Either way, the best path forward is to be steadfast and diligent.

Also the convenience store sold me spoiled milk. Those fuckers are clearly leaving it out of the fridge for a few hours when it gets delivered because it should still be good for another 2 weeks going by the label. I'll have to go to the grocery store tomorrow, I need to buy chicken anyways.

Can you give us a synopsis of how it went with the physio you met, what they told you to work on and how it went improving those things? If the injuries are creeping back, either that advice didn't help or it hasn't been done well enough. There needs to be salience in the rehab process, and if injuries reappear, reset and do it right this time or if it's different injuries, analyze and start new rehab.

I believe I detailed it before but basically starting at 65% weight and increasing 5-10% per week. It worked very well, its just that 2 heavy sessions of singles partially reinjured me. I did another 6 weeks of healing and yesterday finally hit my goal. It wont be a problem going forward because I am not doing programs based on singles anymore.

Singles are pointless, doubles and up

[Luigi]

Can you give us a synopsis of how it went with the physio you met, what they told you to work on and how it went improving those things? If the injuries are creeping back, either that advice didn't help or it hasn't been done well enough. There needs to be salience in the rehab process, and if injuries reappear, reset and do it right this time or if it's different injuries, analyze and start new rehab.

I believe I detailed it before but basically starting at 65% weight and increasing 5-10% per week. It worked very well, its just that 2 heavy sessions of singles partially reinjured me. I did another 6 weeks of healing and yesterday finally hit my goal. It wont be a problem going forward because I am not doing programs based on singles anymore.

How about stability work? Stability as in strength in the muscles keeping the joints in place, e.g. external/internal rotation for shoulder.

My biggest setback in pressing strength has been stability. As strength goes up, stability strength must be equal, otherwise it's like tuning your engine with intake, turbo, exhaust et.c. but not upgrading transmission and drivetrain and even changing rods, pistons and block to forged steel parts. What happens is the added power makes things move where they shouldn't and all parts grind and wear out very quick and eventually blowing up. Wish I knew what stability work I needed because I would have saved years of bench press progress being set back!

I wasnt recommended any stability stuff specifically. What kind of stuff has been helpful for you? Are you able to create enough resistance to overload the muscles in an effective way?

[Luigi]

Can you give us a synopsis of how it went with the physio you met, what they told you to work on and how it went improving those things? If the injuries are creeping back, either that advice didn't help or it hasn't been done well enough. There needs to be salience in the rehab process, and if injuries reappear, reset and do it right this time or if it's different injuries, analyze and start new rehab.

I believe I detailed it before but basically starting at 65% weight and increasing 5-10% per week. It worked very well, its just that 2 heavy sessions of singles partially reinjured me. I did another 6 weeks of healing and yesterday finally hit my goal. It wont be a problem going forward because I am not doing programs based on singles anymore.

Singles are pointless, doubles and up

For what its worth I saw huge gains with the singles program, I could see it being useful as a mini program where you cut yourself off after 2 weeks. A full program is just not worth destroying your shoulders though.

[Vutulaki]

I stand corrected but those gains came at a certain risk right?

[Luigi]

Yes absolutely, doing it for longer than 2 weeks is playing with fire.

[Anastasios]

I believe I detailed it before but basically starting at 65% weight and increasing 5-10% per week. It worked very well, its just that 2 heavy sessions of singles partially reinjured me. I did another 6 weeks of healing and yesterday finally hit my goal. It wont be a problem going forward because I am not doing programs based on singles anymore.

How about stability work? Stability as in strength in the muscles keeping the joints in place, e.g. external/internal rotation for shoulder.

My biggest setback in pressing strength has been stability. As strength goes up, stability strength must be equal, otherwise it's like tuning your engine with intake, turbo, exhaust et.c. but not upgrading transmission and drivetrain and even changing rods, pistons and block to forged steel parts. What happens is the added power makes things move where they shouldn't and all parts grind and wear out very quick and eventually blowing up. Wish I knew what stability work I needed because I would have saved years of bench press progress being set back!

I wasnt recommended any stability stuff specifically. What kind of stuff has been helpful for you? Are you able to create enough resistance to overload the muscles in an effective way?

I was battling this issue for years and years. I found that you need to have good pulling strength as pushing, because you bench with scapula retracted and depressed, if you don't have the strength to keep scapulas in place while pressing at max intensity, it will eventually hurt. You also need all the muscles at the upper back and the lats. For me, especially the small muscles around the scapula.

There is internal and external rotation of the shoulder, and even internal/external in different positions, like arms down, arms to side, arms up (abducted).

I found that when bench pressing correctly, you press upwards, not straight. The bar at the start of the lift is at upper chest level, but goes down to lower chest at the bottom of the lift, then goes upwards again as if you are ABDUCTING your arm, you are not just pressing horizontally against your torso. This means there is external rotation and abduction, so all those muscles have to be strong to ensure you are stable and strong, and don't lose tightness when going hard.

I found this exercise I saw Dan Green doing to hit the right angles, as an all in one prehab and stability exercise:

external rotation while abducting the arm.

have done many other that helped, but this was best specifically for bench press

"Lock big 3 for shoulders" from Andrew Lock is also great for scapular control.

[Anastasios]

second last training
bench press 147.5 x 8, 0
REVENGE! was hella tired as the trenbolone has been fucking up my sleep, I am pretty much half awake, lucid dreaming at night the past week, lots of fatigue during the day. Got a set of 8 then went half asleep again and 30 minutes later tried another set, bar went only down on the safety bars lol.

did some seated leg curl negatives for rehab

tonights training
single leg deadlift worked up to 100kg x 3
hamstring sore, did not go so well, will do lighter rehab work to let the soreness go down

bar hold (grip) 120kg 4 sets of 20 seconds.
First set was hardest, then it got better and less cramping in my fingers. My hands have "forgotten" grip strength. I will do this exercise every training.

leg press calf raise, 250kg x 15,15, 300kg x 15 not so good form.