The Return of the jedi-This is not Sparta. This. Is. Madness.(now incl. Race to 100kg OHP)

Nothing more than a few rough skittering waves on the Ocean my friend.

To quote one of my fave musical acts, "We are only human afterall"

Im fairly sure that Wide grip benching adds more stress to the Delts/chest as the tricpes are taken more out of the movement.

Valhalla


Im fairly sure that Wide grip benching adds more stress to the Delts/chest as the tricpes are taken more out of the movement.

I thought this too

I don't dispute it.
However, it does depend a bit where the injury is as to whether it(wide grip) will be easier or harder. I think the previous problem was the pecs insertion on the humerus and this meant that the wide grip helped because, although it takes the tri's out of the movement, it makes the chest work through a shallower arc. I.e. you have to stretch your chest further/there is a greater range of movement with a standard grip.
I think the new problem is much more delt/rotator cuff and that seems to be confirmed with the pain being a LOT worse with the arms out wide.

I don't have the link to hand, nor can I get it here at work as my works firewall classifies Intensemuscle.com as "Swimsuit and  intimate apparel"... haha

Have a search on the "Doggpound" for Dantes Shoulder fix.  May be of interest!

Valhalla

Have a search on the "Doggpound" for Dantes Shoulder fix.  May be of interest!

Good call that, thanks mate
I found the article and it basically advocates the grip a wide bar and take it back over your head dislocates type of stretch. It has certainly got plenty of testimonials so I gave it a go last night. Just using the fixed barbell bars I notice I can't actually get my arms that far back behind my head so did a few of those then switched to my towel and did some dislocates but they are far easier as your hands can rotate. Felt a bit painful at the time but actually seemed to do a bit of good so I'll stick with it and report back.
First big test will be heavy bench tomorrow night.

Back and Bi's with Jackman

Weighted Chins
BW+20kg x 6
BW+20KG x 5
BW+20kg x 4 + BW x 6

Close |Grip Pulldown
77kg x 12/10/8

High Pull Machine
120kg x 12/10/8

Straight bar Curl
50kg x 8/6/5

Incline Dumbbells
14kg x 12/10/8

Seated Curl
30kg x 12/10/8

+calves
+cardio

Pleased with that session, good form throughout.
Strange how extra pull sessions don't tend to see my strength dip but extra push does. Weird.
Good call from Mr. Jackman to give the weighted chins a go, I've been avoiding them as last time they made my elbows hurt but seemed fine this time. Will probably keep them for a bit and try and creep the reps a bit higher.

Your strength disgusts me My efforts must be doubled to catch up to King Of Chins!

Great numbers there bro, I tip my hat to your strength. Also to having a training partner jacked Jackman!

Regarding the dislocates stretch, I have done it in the past with a broom shank to increase my shoulder flexibility etc, works well for that reason.

My strength is nothing to shout about.
I was hoping no-one would notice the fact that jedi78kg + 20kg =98kg
but Jackman 100kg +20kg =120kg
So err I can't really claim much of a victory there, that's a mighty weight the big fella was hauling up and down.

dislocates are very good for shoulder health, I would do them every other day, if I could ever remember.
I use a knotted rope to do them, moving in a knot once a particular one becomes easy.

I see you as being very strong Jedi, lb for lb you're a lot stronger than quite a few on here.  Me included.

RACK

I see you as being very strong Jedi, lb for lb you're a lot stronger than quite a few on here.  Me included.

Well, I'm going to remain unconvinced until I've pressed that 140 bench
...which may be some time
Thanks anyway mate, it's nice to get a bit of perspective.

daKensta

dislocates are very good for shoulder health, I would do them every other day, if I could ever remember.
I use a knotted rope to do them, moving in a knot once a particular one becomes easy.

Young Valhalla has written his name written clearly in my good book after pointing me in the direction of these. Two days in and already noticed an improvement. Amazing. Hope the improvement continues but I'd guess that's tricky to predict, I'll definitely be sticking with them though. No soreness at all this morning despite shoulder battery last night. The big test still remains heavy bench ...now postponed until Friday.

Shoulders with Jackman
also featuring ByeBye ..the rogue Charlie's Angel.

Standing Press
30kg x 12
60kg x 8
60kg x 7
60kg x 7 +2spotted

Seated Lateral Raise
14kg x 12/10/8

Standing bent over Rear Fly
12kg x 12/10/8
 
Arnold Press V-press
24kg/14kg
12each/10/8

Cable Behind the back Lateral
pin3 12/10/8

Calf Marathon
Standing Machine
70kg x 12
77kg x 10
80kg x 8
Single Leg 35kg x not many x 3 sets

Barbell Jumps
-abandoned due to extreme hilarity when jedi looks less like athlete
..and more like Easter Bunny

Seated Calf Press on Leg Press
106 x 12/10/8

Calf Raise on vibration plate
1min of sheer Joan of Arc action
Standing in flames babbling incoherently.

Top session. First time I think I've ever done a proper calf workout to the extent that calves felt pumped and battered. Will try and do this twice a week with the odd change and might finally get my matchsticks to fill out a bit.

The shoulder part was also top banana.
ByeBye the Charlie's Angel gone rogue and hiding out in Loughborough Leisure Centre finally cornered me to give her a brief intro to flat bench. Which she did very well at I thought. I had visons of handing off the bar and it wobbling about worse than the wonky footbridge before crashing facewards. But no, she got a good grasp on the technique straight away and with a few nudges soon had a decent set on 30kg -which I thought was sterling work for her first ever set. Errr you can probably let go of the bar and not spot every rep now jedi In between sets she wandered over to provide an audience for our battles with the overhead pressing. Which was a tad embarrassing as we didn't have Oly bar and squat rack so had to clean up a fixed barbell. Which did twinge the old shoulder a bit but that wasn't as bad as the constant channeling of the spirit of Elvis Presley into my shaky left leg whenever I started working hard. Anyway, she was suitably unimpressed as to think she could probably safely join in the rest of our shoulder workout. So self and Jackman immediately adopt polite training mode no scrunging/farting/scratching etc.
Until the second set when it wore off a bit.
Not that she seemed to mind and was much keener that we get some hard work done shouting; "make the face" and other such encouragements to more effort. We all had particular fun with the superset which was by equal parts painful for whoever was on the set and a picture of total hilarity to whoever wasn't.
More channeling of Elvis in the calf work from jedi

Fun times, great session of the kind that makes you glad you go to the gym

haha sounds like a good session J. Love those kind of comments "make the face!" - almost make me laugh while lifting

ooh, a girl who likes weights, I'm so jell.
isn't she worried she'll get all butch and muscly?


ps. pics or negs

ByeBye did seem slightly concerned about 'instant muscle' but we did our best to persuade her that this syndrome is unlikely. Somewhat worryingly, I pointed out my legs -and lack there of, as an example
...and she seemed to take the point

Speaking of which, last night's legs;
Squat
60-100-130 warmup then
150 x 6
130 x 7
130 x 6

Smith Squat 21's
70kg <-I don't know what this smiley is supposed to be that's exactly how I felt.

Leg Ext
70 x 12
77 x 10
84 x 8

Done.
Oh dear I did feel poorly.
Attempt to ride bike abandonded.

Must've been a good workout but, very much like facing Jeff Thomson from the safety of the pavilion
..I now feel I could've scored more.
Jackman made mincemeat of 10 reps on the 150 first in. I feel as though I let the fear conquer me slightly as I'd been worrying about the 150 all day. I think my set was good but not great. I seem to remember 140 x 6 from a few weeks ago which morphed into 140 x 10 with a bit more effort a week later. In mitigation I was wearing new shoes which tended to go a 'bit spongy' on the outside edge of the heel which did not feel great. I guess they might make jogging more comfortable but it was not a tremendous help for squatting. I must've made something like a maximum effort though as I was prone to falling asleep on the sofa when I got home.
Lower back has tightened up a bit this morning. Weird it felt fine last night.

Im like a child on Christmas, instead of waiting for a jolly man in a red suit, im checking in on all these colourful journals filled with squatters chasing the next quality set.

I think it really brings it home as me and my training buddy are a select few whom actually squat and dead in my gym, the other clientele are only interested in big chests and rock "ard" "biceptz" for impressing the Friday night serf.

Thank you for the kind words about the dislocates recommendation.

Ohh, does your gym not allow you to squat barefoot? I usually squat and deadlift in my socks .

On board the Millenium Falcon...

"I..I feel a strange disturbance in the force.."

Meanwhile at just past 7 o' clock a strange light shines in the sky over Loughborough Leisure Centre

Then a piercing sound rends the silent night.

"SKREEEEEEEOONNNNNNNGGGGGKKKKKK!!!!!!"

"Conan, what is best in life?"

"To crush your enemies, see them driven before you and hear the lamentation of their women."


"Wrong!"