BLUEBLAH's Training Log: Keep on keeping on

[BLUEBLAH]

Squats 5x6 @ 70kg
Overhead press 5/3/4/4/3 @ 45kg
Deadlift 1x5 @ 100/100/110kg
Chins 5/5
Reverse crunches/prone bridges and hopefully later, skipping/agility ladder/hurdles/med ball throws

A big deload on the squats. Did an extra rep on each set just to make it a touch harder. Concentrated on form and moving more explosively. I'm going to take it slower from now on and only go up in weight if my form is good.

The shoulder is definitely a problem with the overhead press. I'm using tennis balls to massage it. If that doesn't work, I'm going to see a sports physio. I've put up with it too long.

Strange, I couldn't even lift the deadlift at 100kg, but went back to it a minute later and up it went. I seem to need to wrap my hands around the bar a little bit, which might lead to tearing calluses in the future. I didn't increase today as it felt plenty hard enough.

Not giving it my all with the chins, but they're only an assistance exercise, aren't they.

[amaeland]

Which muscles are you massaging? It won't help much if you're just doing the deltoids. Make sure you treat the following (do a web search to find pics):

-Infraspinatus - This one can make you faint, apply pressure slowly to sink into the tissue and don't give it too much work at a time or it can get irritated.
-Subscapularis - This one can be difficult, do a strong "arm wrestling" movement to make it pop out. Keep your massaging thumb against the rear wall of the armpit and slide carefully in beneath the shoulder blade. Do not push hard into the middle of your armpit, you have nerves, lymph nodes and blood vessels there that you do not want to mess with. As long as the thumb is snugly beside the wall consisting of the latissimus and teres major, you're safe.
-Biceps - It attaches to the shoulder blade and can exert quite a bit of pull on it. Relaxed biceps = better shoulder position.
-Pectoralis major and minor - when these relax, your shoulders will come slightly backwards. This reduces the tension of the traps needed to counter the pull of the pecs, and also lets your shoulder come into a more natural position.

Tennis ball for everything except the subscapularis, which can only be reached by a probing thumb

[Foxybass]

Hi mate

I'm no expert but maybe reduce the weight on the overhead press for a while and work on form and speed. Give the soft tissue work a good go and follow what amaeland has suggested. It may feel good in a few weeks? I'm doing this with my bench press as well and really just focusing on my squats at the moment. A lot of our friends here have problems with their shoulders - I want to stay clear of injuries so best playing it slowly and safely.

Currently listening to U2's new album, Kings of Leon (not too keen on their recent album), The Cribs and Fleet Foxes. I don't get chance to listen to the radio so I'm a bit out of date with new stuff. I even resorted to listening to Adam and The Anys a few months back!? I'm dying to find something new to listen to. Check out my old band on myspace if you get the chance - do a search in myspace for The White Room Birmingham England and let me know what you think. I was the tubby bass player!

Good luck with the next session.

[BLUEBLAH]

search in myspace for The White Room Birmingham England

Did this Dave and came up with Eric Clapton? Do I need your band name? Heard Fleet Foxes and Bon Iver recently, but they left me a bit underwhelmed. Being a bass player, you must be in to early NO?

Thanks for your detailed advice Amaeland! I saw a sports physio, because it seemed to be getting worse and was hurting at night. He says it's a shoulder impingement, that it has been dragged out of position and is too rounded. Mentioned supraspinatus muscle? Gave me accupuncture and strapped the shoulder up. He's pulled it back and down, feels weird.

Was thinking of doing just squats for a while, but even that has been painful to do recently in the right position. Physio told me to drop everything until it is sorted, but I'm hoping to be back in a few weeks.

[Foxybass]

Hi mate

Try this link:

http://profile.myspace.com/index.cfm?fu ... D=58745908

Glad you are getting your shoulder sorted. Take a good rest and get back when you can. I'm taking the same approach as you with the squats. We'll be up there with the big boys in good time.

Take it easy

[groundskeeperwillie]

Hey blueblah. Pisser about the shoulder man, hope it's getting better?!




gkw

[amaeland]

Yeah I forgot about the supraspinatus, that might well cause problems. But I'm not sure how a tight supraspinatus would cause rounding. It's the small muscle just over the horizontal ridge on the scapula, the line of pull is horizontal. Tightness would cause the arm to be pulled too tightly into the socket, which could lead to friction damage on the cartilage in the joint. For rounding to occur I reckon something must be pulling on the shoulder from the front, for instance the pectoralis minor (muscle "locked short"). Maybe a lax supraspinatus ("locked long") could cause rounding, don't know about that. I remember my muscle therapy teacher saying that shoulder issues are the most difficult to treat because so many different muscles can cause pain in that area.

I strongly recommend the "trigger point therapy workbook" by Davies, it is easily applied, well written and with good graphics of the muscles' locations. Very cheap too! I got mine from Amazon.

[amaeland]

By the way, if you're lucky enough to find a Rolfing therapist in your area, go for it

[BLUEBLAH]

^Thanks for all the positive support!

My shoulder is sort of better. I've had accupuncture, massage, scans and a cortizone injection. Not sure any of it really got to the bottom of it. But I now have unrestricted movement back in my shoulder, I can actually reach behind my back again, although it is still not yet 100% right. But I've done the odd pull up and handstand and it seems to be holding up.

My gym has now closed down. I was even toying with buying/taking it over myself, but decided it might be more hassle than it was worth. So I've bought my own bar/weights/power rack and I'll be having my 1st workout in my garage tomorrow. Assuming I can put the power rack together.

I won't be doing any bench presses for a while, I think that's what caused my injury, but will replace it with some sort of barbell row exercise.

See you tomorrow!

[groundskeeperwillie]

Holy fookin shite blueblah, you're back! Good to see things are on the mend dude, and I'm sure getting back to the iron will help with the final stages of rehab.
Go for it!

gkw

[markg]

Chuff me, its the blue dude! Welcome back fella.

[BLUEBLAH]

Back, but a bit like Samson after a haircut.

Squat, deadlift, overhead press, barbell row (I think it's called, will have to check), power clean > all 20kg empty bar.

Would I sound like a wuss if I said it wasn't that easy?

[Foxybass]

Welcome back Blueblah.

Would I sound like a wuss if I said it wasn't that easy?

You're no wuss mate. First step back is always the hardest. Just take your time.

[groundskeeperwillie]

You're no wuss mate. First step back is always the hardest. Just take your time.

Agreed.


gkw

[BLUEBLAH]

Squat, deadlift, overhead press, barbell row, power clean > all 25kg including bar.

My 7 yr old daughter commented during my workout that she thought the garage was meant for the car - don't know where she got that strange idea from.