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On November 25 2010 01:05 ShAsTa wrote:I hurt my wrist while power cleaning. It hurts when I rotate it and I can't rotate it fully. Can I start using it again when it seems fine or should I wait some additional time after that? This sucks 
I don't really think that reasonable advice can be given, besides the stuff that eshlow said, since we don't have enough info and can't really get it over the internet. If it hurts bad, you should see a doctor and get it x-rayed. Pain while rotating can indicate a fracture, but doesn't has to. From your description, it could be pretty much anything.
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On November 25 2010 12:28 RosaParksStoleMySeat wrote:Show nested quote +On November 25 2010 11:10 eshlow wrote:On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2.  This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use... Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year . I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning? Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them. Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure. I'm looking forward to squatting with them tomorrow :D.
Genetics are #1 in any elite sport......
You know the best of the best have the hard work... but they also have the genetics.
SOme people just have a more efficient nervous system, higher proportion of type II fibers, etc.
That doesn't mean we shouldn't train; we are all capable of great feats if we work hard and consistently over many years
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On November 25 2010 17:41 eshlow wrote:Show nested quote +On November 25 2010 12:28 RosaParksStoleMySeat wrote:On November 25 2010 11:10 eshlow wrote:On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use... Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year . I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning? Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them. Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure. I'm looking forward to squatting with them tomorrow :D. Genetics are #1 in any elite sport...... You know the best of the best have the hard work... but they also have the genetics. SOme people just have a more efficient nervous system, higher proportion of type II fibers, etc. That doesn't mean we shouldn't train; we are all capable of great feats if we work hard and consistently over many years
Yeah, I'm not trying to make excuses. I train my ass off an I love it. I feel like drooling before a set of insanely heavy squats. Breaking old PRs is better than getting laid for me. This is the intrinsic motivation that'll drive me to a strong, fast, godlike body. It doesn't feel like I'll burn out on training any time soon, especially now that I'm dying to get to the intermediate stages and start up with Madcow's 5x5.
Speaking of which, I have a question. Madcow's 5x5 calls for a pretty significant reset ... for me, since I may still be cutting my body weight at that time, it'll be 5-6 weeks. This is a good 25% deload which will make for workouts that barely make me break a sweat. Can I do some additional reps during the build up period? So for my first week I'll do sets of 10~, second week sets of 8~, and so on?
I just have this irrational fear of not challenging myself and getting weak -_-.
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anyone here familiar with the texas method? i'm having a hard time understanding the PR day.
if say i do 70lbs on monday (volume day - 5x5)
what would be my poundage for friday assuming my PR 1RM was 100lbs which was reached during the end of the novice stage. help?
this is for the first week btw.
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On November 25 2010 17:41 eshlow wrote:Show nested quote +On November 25 2010 12:28 RosaParksStoleMySeat wrote:On November 25 2010 11:10 eshlow wrote:On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use... Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year . I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning? Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them. Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure. I'm looking forward to squatting with them tomorrow :D. Genetics are #1 in any elite sport...... You know the best of the best have the hard work... but they also have the genetics. SOme people just have a more efficient nervous system, higher proportion of type II fibers, etc. That doesn't mean we shouldn't train; we are all capable of great feats if we work hard and consistently over many years
i don't have any real experience in lifting yet but i view it as long distance running in this respect. up to a pretty advanced point, i'd say consistency compensates for genes any day. sure you're probably never going to run a sub 2:10 marathon, but i don't think a sub 3:00 is out of reach for anyone, even if you start wheezing after one 13 minute mile when you begin. and a sub-3 is quite good. =)
this is why my only lifting goal atm is just to never miss a training session.
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went to over 7 stores.
None of them had Vitamin D.
Fuck my life, will keep on searching, I'll buy like 30bottles of that shit, so I never run out.
edit: lol, in one of the drugstore I went, one of the employees asked the doctor "Doctor, Vitamin D?" and the doctor said "No...never". :/
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On November 25 2010 18:36 RosaParksStoleMySeat wrote:Show nested quote +On November 25 2010 17:41 eshlow wrote:On November 25 2010 12:28 RosaParksStoleMySeat wrote:On November 25 2010 11:10 eshlow wrote:On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use... Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year . I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning? Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them. Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure. I'm looking forward to squatting with them tomorrow :D. Genetics are #1 in any elite sport...... You know the best of the best have the hard work... but they also have the genetics. SOme people just have a more efficient nervous system, higher proportion of type II fibers, etc. That doesn't mean we shouldn't train; we are all capable of great feats if we work hard and consistently over many years Yeah, I'm not trying to make excuses. I train my ass off an I love it. I feel like drooling before a set of insanely heavy squats. Breaking old PRs is better than getting laid for me. This is the intrinsic motivation that'll drive me to a strong, fast, godlike body. It doesn't feel like I'll burn out on training any time soon, especially now that I'm dying to get to the intermediate stages and start up with Madcow's 5x5. Speaking of which, I have a question. Madcow's 5x5 calls for a pretty significant reset ... for me, since I may still be cutting my body weight at that time, it'll be 5-6 weeks. This is a good 25% deload which will make for workouts that barely make me break a sweat. Can I do some additional reps during the build up period? So for my first week I'll do sets of 10~, second week sets of 8~, and so on? I just have this irrational fear of not challenging myself and getting weak -_-.
Might not be a bad idea. I'd see how you are feeling and/or if you're stalling at that time or not
Generally, "don't mess with the program" is better advice though so it all depends....
On November 25 2010 22:45 unknown.sam wrote:
anyone here familiar with the texas method? i'm having a hard time understanding the PR day.
if say i do 70lbs on monday (volume day - 5x5)
what would be my poundage for friday assuming my PR 1RM was 100lbs which was reached during the end of the novice stage. help?
this is for the first week btw.
You work up to a new max.
Depending on how many reps you do the poundages are going to change. Assuming your 5 RM was say 80 lbs (with the 5x5 70 lbs as your volume day) then I may try to shoot for about ~10 lbs increase with the PR so 1x5 90 lbs for squat.
You could do 5 or 15 lbs increase depending on how strong you feel that day...
The 5x5 should force some pretty strong adaptations if you're intermediate in conjunction with the heavier
Remember, you're looking for PRs all of your lifts.... for squat, bench, and deadlift that day so plan accordingly.
On November 26 2010 00:36 JeeJee wrote:Show nested quote +On November 25 2010 17:41 eshlow wrote:On November 25 2010 12:28 RosaParksStoleMySeat wrote:On November 25 2010 11:10 eshlow wrote:On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use... Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year . I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning? Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them. Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure. I'm looking forward to squatting with them tomorrow :D. Genetics are #1 in any elite sport...... You know the best of the best have the hard work... but they also have the genetics. SOme people just have a more efficient nervous system, higher proportion of type II fibers, etc. That doesn't mean we shouldn't train; we are all capable of great feats if we work hard and consistently over many years i don't have any real experience in lifting yet but i view it as long distance running in this respect. up to a pretty advanced point, i'd say consistency compensates for genes any day. sure you're probably never going to run a sub 2:10 marathon, but i don't think a sub 3:00 is out of reach for anyone, even if you start wheezing after one 13 minute mile when you begin. and a sub-3 is quite good. =) this is why my only lifting goal atm is just to never miss a training session.
Yeah, I don't doubt that almost ANYONE can do well with lifting or running or whatnot.
I mean, I personally think that most people given enough time and effort training can work themselves to a sub 60s 400m, sub5 mile time, etc. as well as squatting/DLing 2 if not 2.5x their bodyweight, etc.
Everyone has the capacity to do a lot unless you were born with like some muscular dystrophy disease or other weird things like that.
I say it with no disrespect to hard work.... but at the highest levels of any sport genetics trump all. Look at the Usain Bolts of this world and tell me he wasn't born with superior genetics. There's been ***1*** white guy ever (well, might be 2 now) who has broken 10s 100m. I don't think any asians or people of hispanic descent either have done that.
Hard work only takes you so far.... but it can take you pretty damn far. Considering such things as people as heavy as 265 lbs have done a one arm chinup before..... I believe that MOST people if trained properly for at least 10 years (or shorter) can achieve a one arm chinup.
At lower levels, genetics is just an excuse not to train, work hard, or be healthy. If you're competing at national or olympic level then you may have a point though. :p
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On November 26 2010 02:18 funkie wrote:
went to over 7 stores.
None of them had Vitamin D.
Fuck my life, will keep on searching, I'll buy like 30bottles of that shit, so I never run out.
edit: lol, in one of the drugstore I went, one of the employees asked the doctor "Doctor, Vitamin D?" and the doctor said "No...never". :/
iherb has like $5 flat international shipping or something. Use the $5 coupon code and you basically just paying the cost of the supplement. Only first order though. :\
http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0
360 caps is obviously 1 yr supply so there ya go. I mean since your in venezuela which gets lots of sun you probably don't even need to take 1 everyday... maybe 1 everyday 3-5 days and save larger doses if you're sick.
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I placed 2 orders at iherb, 4$ shipping for orders under $80 and a certain weight. Received both orders in about a week. Site rocks 
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Been taking around 6K IU now since I'm not getting any sun at all and exams are stressing me the fuck out.
But on to more cheerful stuff, starting on Jim Wendler's 5/3/1 and had my first squatting session in ages! Doing nothing has never felt as good.
BB Squat: 60kg x 5, 70kg x 5 and 80kg x 10
Leg Press: 100kg x 15 and 5 sets of 150kg x 15
Looking forward getting up from bed tomorrow...
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On November 26 2010 06:39 Liquid`Meat wrote:I placed 2 orders at iherb, 4$ shipping for orders under $80 and a certain weight. Received both orders in about a week. Site rocks
I told someone at work about it, he did his entire family's order. $350 worth of stuff. Which would equate to something like $1200 worth if he bought it here in Australia.
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Question.
Am I going to develop any physical imbalances as I progress more and more through SS, IF my bench and op are always significantly lower?
I fucked up my left rotator cuff about 12-18 months ago and it has never been the same.
I mean it's kind of ridiculous, I was at about 80kg bench and around 55kg op when I injured my shoulder. And since then, even though I have increased my squat and deadlift by about 40% my Bench and op are about 70kg/40kg.... Pretty soon I'm going to be squatting 140kg and benching 75-80 >__<.
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On November 26 2010 09:25 Energies wrote:Show nested quote +On November 26 2010 06:39 Liquid`Meat wrote:I placed 2 orders at iherb, 4$ shipping for orders under $80 and a certain weight. Received both orders in about a week. Site rocks I told someone at work about it, he did his entire family's order. $350 worth of stuff. Which would equate to something like $1200 worth if he bought it here in Australia. ----------- Question. Am I going to develop any physical imbalances as I progress more and more through SS, IF my bench and op are always significantly lower? I fucked up my left rotator cuff about 12-18 months ago and it has never been the same. I mean it's kind of ridiculous, I was at about 80kg bench and around 55kg op when I injured my shoulder. And since then, even though I have increased my squat and deadlift by about 40% my Bench and op are about 70kg/40kg.... Pretty soon I'm going to be squatting 140kg and benching 75-80 >__<.
You should've got him under yours (if you had one) $5 off discount code... primary its like 4% which on 350$ is $14 off your next order....
Anyway, have you been doing rehab for this injury? If you're not primarily working it and increasing weight or its still aggravating you there's generally always someting you can be doing to work on the side while rehabbing it. Hmm.
There's nothing wrong with having the lower body far outstrip upper body... upper body will catch up when you get much healthier really... but you gotta get healthy yeah.
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I agree with the consensus here. Although iHerb has screwed up with my orders multiple times, you can't beat those prices.
Funkie, do you not have a credit card or something? I think they take Paypal.
Today I managed 112 x 5 x 3 on squat, but that last rep was hard. I think I destroyed some braincells coming up as the guy in the gym behind me was like "usu! usu!" (Japanese way of encouragement). I also managed 60 x 5 x 3 on overhead press, although before getting sick I was at 66... and I think my grip is off on it. Pushing off the base of my hand lends me much more power than keeping my hand-wrist as straight as possible. Is this what I'm supposed to be doing?
My chins and pulls are kicking ass though. Today I did 12.5kg x 6 on chin for my first set, 5 for my second, and 5 for my third. That's a new PR for me.
Eshlow: I guess I shouldn't fuck with the program; Bill Starr must have a reason to not include more reps during the reset phase.
Also, today was my first day using my new lifting shoes, and I love them. It's so much easier to keep good form with a wooden sole. Best weightlifting purchase I've made to date.
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Rosa, this is completely OT but i gotta ask, how much do you pay per month at your gym? when i lived in Japan the average gym was like 10,000yen per month, which was impossible for me at the time.
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On November 26 2010 11:07 grobo wrote:
Rosa, this is completely OT but i gotta ask, how much do you pay per month at your gym? when i lived in Japan the average gym was like 10,000yen per month, which was impossible for me at the time.
I get unlimited access to my gym for 11,500 yen a month.
Pricey, I know, but it has a weight room, a pool, an onsen, a shower room, free tanning area, and so on. It's a nice gym.
There are M-Fr access options for around 8,400 yen a month though. I work out Sunday so I can't do it >_<.
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On November 26 2010 12:21 RosaParksStoleMySeat wrote:Show nested quote +On November 26 2010 11:07 grobo wrote:
Rosa, this is completely OT but i gotta ask, how much do you pay per month at your gym? when i lived in Japan the average gym was like 10,000yen per month, which was impossible for me at the time. I get unlimited access to my gym for 11,500 yen a month. Pricey, I know, but it has a weight room, a pool, an onsen, a shower room, free tanning area, and so on. It's a nice gym. There are M-Fr access options for around 8,400 yen a month though. I work out Sunday so I can't do it >_<.
holy crap 11,500 yen is like C$135 >< japan is hella expensive. isn't it possible to get your own rack/bench/300lb weights for like $400? i haven't looked myself, but that's what i've heard..
on a side-note, (i hope you guys dont get tired of my newbie questions ><) today my bench was quite shaky. as in, literally, the bar/my hands were shaking quite a bit on the way up.. i made sure 100% that i didn't bounce but only lightly touched my shirt, kept my shoulderblades tucked, my butt/feet down and all the other good stuff. but my arms were just shaking like mad today. still count as good reps?
p.s. on another 'holy crap' note.. im +30lb since i started. i kinda jumped around with glee when i saw the scale <,<. considering back in september i was one of the "i eat whatever i want and never gain any weight cause of my fast metabolism" silly people.. it's quite something.
so so happs. :D
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On November 26 2010 12:58 JeeJee wrote:
p.s. on another 'holy crap' note.. im +30lb since i started. i kinda jumped around with glee when i saw the scale <,<. considering back in september i was one of the "i eat whatever i want and never gain any weight cause of my fast metabolism" silly people.. it's quite something.
so so happs. :D
the fact that you acknowledge that this mindset is silly endears you to me even more <3 my biggest pet peeve ever is people blaming their auschwitz-mode on a fast metabolism
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On November 26 2010 09:25 Energies wrote:Show nested quote +On November 26 2010 06:39 Liquid`Meat wrote:I placed 2 orders at iherb, 4$ shipping for orders under $80 and a certain weight. Received both orders in about a week. Site rocks I told someone at work about it, he did his entire family's order. $350 worth of stuff. Which would equate to something like $1200 worth if he bought it here in Australia. ----------- Question. Am I going to develop any physical imbalances as I progress more and more through SS, IF my bench and op are always significantly lower? I fucked up my left rotator cuff about 12-18 months ago and it has never been the same. I mean it's kind of ridiculous, I was at about 80kg bench and around 55kg op when I injured my shoulder. And since then, even though I have increased my squat and deadlift by about 40% my Bench and op are about 70kg/40kg.... Pretty soon I'm going to be squatting 140kg and benching 75-80 >__<.
Eh i was benching ~100kg and squatting 200kg when i injured my wrist and it wasn't that big of a deal. It's easy to get it back to where it was before. Having a sturdy base is better than being top heavy and chicken legged anyways.
and i agree with shallow's sentiments jeejee congrats on the gains!
also didn't realize you were squatting almost 300 pounds energies, niiiice
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On November 24 2010 12:19 AoN.DimSum wrote:
how many times are u going to lift?
its usually like
1.
hang or block snatch
snatch pulls
front squat
2.
hang or block clean
clean pulls
3.
snatch balance
behind neck jerks
back squats
4.
power snatch
power clean
5.
snatch
clean and jerk
back squat
I add stuff after each workout plus workouts change during cycles but this is the most basic.
I plan on working out around 5 times a day so thats good. Do you ever have any problems recovering? And do you do any non-olympic lifts besides the squats?
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After each day except the 4th, do extra exercises. I do variations of press, push press, some split jerk exercises, pullups, rows, corework. You can do whatever you want after the workout.
I never had problems recovering. I dont think you will have problems either. Just take it light and work on form.
btw when you take videos, can u take it at an angle between the front and side view?
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EPT
