Since i started 3 weeks ago i've lost 8kg in weight, gained 25kg on my squats 50kg on DLs, 15kg on bench, 10kg on press and 5kg on powercleans (took a lot of time just to get decent form). I'm aiming to complete my goals before the 31st of December. I also want to thank you all for this thread, I learned about SS and how to eat from the OP so much love <3!
On September 10 2011 23:55 RosaParksStoleMySeat wrote:
It looks like your head is tilting back because you're watching yourself in the mirror (I hate the squat rack mirror, I always want to do this!) Imagine holding a tennis ball to your chest with your chin to keep your neck and head in line with your spine.
On September 10 2011 23:52 Nazarene wrote: Had my first day of Coan-Phillipi yesterday.
2x150 kg, 8x3 speed deadlifts of 120 kg, 8x3 of stiff leg deadlift, bent over rows, weighted chinups and good mornings. Went kinda easy on the accessory lifts as I haven't done much stiff leg deadlifts and good mornings before.
Was easy, but it'll get hard fast :-D should still be very doable to reach the 200 kg. within the 10 weeks with all that volume.
Great to know you felt it was easy.
Did week 2 of CP.
200kg x 2 Speed pulls: 8 sets of 3 @ 160kg with 90 sec average resting time.
Bailed on the circuit until tomorrow/monday since I was feeling very shitty. Finally getting rid of the cold that has been pestering me the last week.
Ran my second official 5k ever today. Set my goal for 22:00, and somehow forgot my GPS...I still finished with an EXACT time of 22:00. pretty baller, lol. I was 3rd in my age group, and my little 16 year old sister, who finished 1 second behind me, was the third overall female, so pretty baller for her.
How many reps should I be doing on my warm-up sets for squats? I noticed I'm already panting by the time I'm done 'warming up' and ran out of gas before I could finish 5x5. Maybe training fasted has something to do with it but I tend to run out of gas pretty quick
So had heavy lower body day today. Was really warm today in germany. After leg press i was completely soaked, felt like i just came out of the shower, shirt sticking to me, disgusting. I really need a singlet for those days, may look like a douchebag with it, but at least I won't feel terrible.
Couldn't do more than 120kgx5 on deadlift after squats, was disappoint. But lower back feels really good, SI joint hurt like usual but after sitting between sets it went away. Good mornings rock, form is much easier than expected.
@ eshlow I've got shoulder problems too, and a different oppinion won't hurt, so if you've got the time.
Just to clear it up beforehand, because my english probably isn't too good. I've got 2 different issues with the shoulder, pain in front deltoid (pulling pain after doing certain exercises) which should be fixed if i learn to not pull my shoulder in anymore. (Thats what the PT said.) (That pain is from the falling on the shoulder.) And the snapping clavicula (which started a few days ago maybe because of the new job and me standing with arms behind my back most of the time. Rotating the shoulder outward.) is kinda new, and already improved a little bit. (Probably connected to the other injury.)
My story, so if some questions aren't answered good enough. + Show Spoiler +
Preface, fell in directly on my AC joint from about hip height. Directly after it i couldn't elevate my arm over 90° without extreme pain. Slight swelling of the AC joint, no other external sign of injury. Went to the hospital the next day, got it x-rayed no damage to the bones. Tossy fracture was outruled, too. Told me to not train for 5 days, and then do whatever doesn't hurt. Told me to not take NSAID, because i won't feel the pain then. (Idiot doctor...) But i complied, Idiot me. Months went by, couldn't do chest exercises, cause i was feeling intense pain on the front deltoid. Went to another doctor in June, another xray, gave me NSAIDs, shoulder got a bit better, could now do chest exercises without to much pain, just a little pulling feeling in the front delt. Posture went to shit meanwhile, cause pulling the shoulder back really hurt. Went to orthopedist in August, crappy doctor sadly, thought i had a muscular imbalance, gave me physicial therapy. Went there, luckily was a good PT, problem was at many exercises i pull my shoulder into my socket, kinda shrugging motion. He went through most of the motions and told me to learn to relax my traps more so that it doesn't happen anymore and thinks the pain will go away when i learned to not pull my shoulder in anymore. I pull my shoulder up even when i'm just going to grab a glass of water, so whatever i do with my right arm i'm pulling my shoulder in, it's really hard to correct. So basically problem is that when i pull my shoulder back and do anteversion (grab something), my clavicula snaps over my AC joint and it hurts. Also front deltoid sometimes still hurts when doing certain exercises.
Pulling shoulder back to it's normal position and doing anteversion. Pain in front deltoid while doing heavy OHP and pulling my shoulder up. (Doing it wrong basically.)
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Short sharp pain in AC joint.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
3-6 Depends how recent i did the motion before.
5. Acute or chronic (chronic more than ~4 weeks)? What date was onset? How has the pain improved since the initial injury?
Chronic, less pain then before.
6. Have you been training through pain? If so, how long?
5 months.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
AC joint pain is directly on top of the joint, front deltoid pain is inside the muscle.
8. What have you been doing for recovery purposes?
RICEd it. Had physical therapy went to some doctors.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Not constant anymore, taking NSAIDs obviously helps. Isn't constant anymore. Increases with more training, front deltoid pain that is. AC joint pain doesn't increase or decrease.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Light swelling on the AC joint.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
AC joint pain is doesn't change with exercise. Front delt feels tight after chest day. In the morning AC joint is much worse. Always hurts.
12. Any previous injury history?
No.
13. How's your posture?
Pulling shoulders forward, like i've got severe imbalance to the chest. (Not the case, back is much better trained.)
14. What is your current workout routine for that bodypart? Do you play any sports?
Don't train front deltoid directly. No sports anymore beside lifting.
15. Any other information I should be aware of or that comes to mind that may help?
Pulling shoulder into the joint as a reflex, cause it hurt less when i did that when the injury was fresh. PT told me to get rid of it, should help. PT told me it was most likely not muscular imbalance but more likely some kind of wrong muscle control issue. Told me to do shrugs so i can control my traps better. And lat training so lat pulls down the shoulder more.
5 sets of warmup might be a bit much. You just need to go until you feel that the muscles are stretched, warm, and ready to do some "real" work, and get a few reps "heavy" so that you're prepared to take on the workset weight.
To warm up my squats next time I go, I'll do something like...
45x5 95x5 135x5 all of these three to absolute bottom, as low as I can go without losing my back tightness. Really engages the hip stretch and gets me warmed up for the heavier sets. 185x3 215x5-5-5
The 185 gets me "ready" to take on the 215, because it's significantly heavier than the other warm ups. It's heavy enough to really "notice" on my back though, so I'll only do 2 or 3 reps with it before I move up the weight and get to my work set. This way, I avoid being tired out. Also, I don't do 5x5 on squats. I haven't in a long time, it's just asking to not be able to walk the next day imo.
How many reps should I be doing on my warm-up sets for squats? I noticed I'm already panting by the time I'm done 'warming up' and ran out of gas before I could finish 5x5. Maybe training fasted has something to do with it but I tend to run out of gas pretty quick
I basically do 2 sets to 15 with just the bar, 1 set of 12 with 40kg 1 set of 10 with 60kg and then my working weight. (87,5kg at the moment.) Works good for me. If you get higher with the weight you want to warm up with more weight. So for example if your working weight is 100kg, 1 set with bar 1 set with 40, set with 60 set with 80 and go. The higher the weight gets the less reps i do for warm ups.
On September 10 2011 23:52 Nazarene wrote: Had my first day of Coan-Phillipi yesterday.
2x150 kg, 8x3 speed deadlifts of 120 kg, 8x3 of stiff leg deadlift, bent over rows, weighted chinups and good mornings. Went kinda easy on the accessory lifts as I haven't done much stiff leg deadlifts and good mornings before.
Was easy, but it'll get hard fast :-D should still be very doable to reach the 200 kg. within the 10 weeks with all that volume.
Great to know you felt it was easy.
Did week 2 of CP.
200kg x 2 Speed pulls: 8 sets of 3 @ 160kg with 90 sec average resting time.
Bailed on the circuit until tomorrow/monday since I was feeling very shitty. Finally getting rid of the cold that has been pestering me the last week.
Also need to pull my diet together.
Beast. What's your goal this time? 250? And what's your bw?
On September 10 2011 11:06 Lemonwalrus wrote: 1 week into my restart after my injury and I'm about back to where I was when I re-injured it 2 months ago. Barring needing to slow down, I'm going to be Deadlifting more weight than I own a week from Monday...so I'm starting to look at gyms around here. Other than that I'm sorta concerned that my form might not be good since I work out alone and I don't know anyone personally that knows the lifts..but I'll try to figure it out at the gym.
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Edit: My PT basically said that I'll never get rid of the pain, but we can work to get the ankle more stable. So that kinda sucks.
What is your diagnosis? That doesn't sound right that you can't get rid of the pain...
For some reason in my 6 sessions of physical therapy I will be seeing each of the 3 therapists twice...instead of just the same one six times.
It goes Pamela, Pamela, Claudia, Chris, Claudia, Chris.
Now my first two sessions with Pamela, it always sounded like everything was going to get 100% sooner or later. But my last session was with Claudia, and she said I probably overextended a ligament...and then walked on it for a year without really getting anything done to correct it. She said there might always be pain, but this therapy will definitely strengthen the muscles and ligaments around the joint to make it more stable, but I didn't press her for info about the pain at the time because I was trying to balance on a board on top of a half-cylinder I'll make sure to get more info from Chris and/or Claudia when I go back.
On September 10 2011 23:52 Nazarene wrote: Had my first day of Coan-Phillipi yesterday.
2x150 kg, 8x3 speed deadlifts of 120 kg, 8x3 of stiff leg deadlift, bent over rows, weighted chinups and good mornings. Went kinda easy on the accessory lifts as I haven't done much stiff leg deadlifts and good mornings before.
Was easy, but it'll get hard fast :-D should still be very doable to reach the 200 kg. within the 10 weeks with all that volume.
Great to know you felt it was easy.
Did week 2 of CP.
200kg x 2 Speed pulls: 8 sets of 3 @ 160kg with 90 sec average resting time.
Bailed on the circuit until tomorrow/monday since I was feeling very shitty. Finally getting rid of the cold that has been pestering me the last week.
Also need to pull my diet together.
Beast. What's your goal this time? 250? And what's your bw?
On September 10 2011 11:06 Lemonwalrus wrote: 1 week into my restart after my injury and I'm about back to where I was when I re-injured it 2 months ago. Barring needing to slow down, I'm going to be Deadlifting more weight than I own a week from Monday...so I'm starting to look at gyms around here. Other than that I'm sorta concerned that my form might not be good since I work out alone and I don't know anyone personally that knows the lifts..but I'll try to figure it out at the gym.
Also, has anyone else started from really skinny (5'10" and ~150 lbs) and used SS to bulk up? If so, what kind of diet should I adhere to? So far I've just been "eating real food, and lots of it" as much as possible.
Also...when should I start looking into supplements?
Edit: My PT basically said that I'll never get rid of the pain, but we can work to get the ankle more stable. So that kinda sucks.
What is your diagnosis? That doesn't sound right that you can't get rid of the pain...
For some reason in my 6 sessions of physical therapy I will be seeing each of the 3 therapists twice...instead of just the same one six times.
It goes Pamela, Pamela, Claudia, Chris, Claudia, Chris.
Now my first two sessions with Pamela, it always sounded like everything was going to get 100% sooner or later. But my last session was with Claudia, and she said I probably overextended a ligament...and then walked on it for a year without really getting anything done to correct it. She said there might always be pain, but this therapy will definitely strengthen the muscles and ligaments around the joint to make it more stable, but I didn't press her for info about the pain at the time because I was trying to balance on a board on top of a half-cylinder I'll make sure to get more info from Chris and/or Claudia when I go back.
I damaged a ligament in my ankle and had surgery and a ton of physical therapy and there is still pain. The ankle is stable but if I accidentally roll it, it is absolutely the worst pain I've ever experienced.
Guess I'm going to do some searching on squat technique. Yesterday I got so mad, because some guy that I didn't ask for any help started saying what I'm doing wrong, which normally would be okay... But what he said made no sense. I made a quick picture to explain.
Pretty much I was taught and nagged for forever, to never put my knees in front of my feet. Well to counter-act the balance, naturally you have to bend you back completely forward. I keep my back completely straight, maybe it's not the ideal way to do it, but I don't get any back pains or anything from my squats.
He starts saying how my back is too angled, and saying I'm putting on too much weight because when he moved my back further back I couldn't do the squat because I was falling backwards. I was only doing 115lbs as my warm up, so it's not like it was difficult (255lb~ max). Then he goes does it and puts his knees so far infront, that I couldn't do it even if I tried because I didn't have an elevated heel, and my calf isn't that flexible.
So if anyone wants to shed some light, if not, I'll do some searching anyways. This guy did a 345lb squat the same day, so I take he's got some experience, but still...
Edit: And I misspelled in the picture... (Not re-uploading it, so don't comment on that ^^)
On September 11 2011 05:13 FiWiFaKi wrote: Guess I'm going to do some searching on squat technique. Yesterday I got so mad, because some guy that I didn't ask for any help started saying what I'm doing wrong, which normally would be okay... But what he said made no sense. I made a quick picture to explain.
Pretty much I was taught and nagged for forever, to never put my knees in front of my feet. Well to counter-act the balance, naturally you have to bend you back completely forward. I keep my back completely straight, maybe it's not the ideal way to do it, but I don't get any back pains or anything from my squats.
He starts saying how my back is too angled, and saying I'm putting on too much weight because when he moved my back further back I couldn't do the squat because I was falling backwards. I was only doing 115lbs as my warm up, so it's not like it was difficult (255lb~ max). Then he goes does it and puts his knees so far infront, that I couldn't do it even if I tried because I didn't have an elevated heel, and my calf isn't that flexible.
So if anyone wants to shed some light, if not, I'll do some searching anyways. This guy did a 345lb squat the same day, so I take he's got some experience, but still...
Edit: And I misspelled in the picture... (Not re-uploading it, so don't comment on that ^^)
Over the front of your ankle- middle foot area. Just a solid base. All three of those positions looks pretty weak lol T_T
On September 11 2011 05:13 FiWiFaKi wrote: Guess I'm going to do some searching on squat technique. Yesterday I got so mad, because some guy that I didn't ask for any help started saying what I'm doing wrong, which normally would be okay... But what he said made no sense. I made a quick picture to explain.
Pretty much I was taught and nagged for forever, to never put my knees in front of my feet. Well to counter-act the balance, naturally you have to bend you back completely forward. I keep my back completely straight, maybe it's not the ideal way to do it, but I don't get any back pains or anything from my squats.
He starts saying how my back is too angled, and saying I'm putting on too much weight because when he moved my back further back I couldn't do the squat because I was falling backwards. I was only doing 115lbs as my warm up, so it's not like it was difficult (255lb~ max). Then he goes does it and puts his knees so far infront, that I couldn't do it even if I tried because I didn't have an elevated heel, and my calf isn't that flexible.
So if anyone wants to shed some light, if not, I'll do some searching anyways. This guy did a 345lb squat the same day, so I take he's got some experience, but still...
Edit: And I misspelled in the picture... (Not re-uploading it, so don't comment on that ^^)
Over the front of your ankle- middle foot area. Just a solid base. All three of those positions looks pretty weak lol T_T
Pic has been posted before but
I do hold it like a low bar squat, but since my knees don't go as much in-front I have to bend my back even more. So I think that's what I'll try, put my knees a little bit farther out. Do I want to be using shoes with a raised heel?
EPT
(I hate the squat rack mirror, I always want to do this!) Imagine holding a tennis ball to your chest with your chin to keep your neck and head in line with your spine. 
![[image loading]](http://i.imgur.com/u6wQh.png)
![[image loading]](http://i.imgur.com/3AGjW.jpg)
