Groundskeeperwillie's training log

[KIB]

But you know, some of us are just high-bar people, GKW.
I'm still high-bar after all this time, and I've tried HARD to get the bar lower. Just don't like it as much. Not comfortable in many ways/areas. Here's where my bar rests:


I do dislocations every workout. No exceptions, and always inching my hands closer together on the broomstick.

You are wise to de-load a bit and get your form to where you want it to be. You don't want to be questioning your bar position above 120kg I think if you want to change your bar position you'll have to de-load much more and come back up slowly. But that's part of the deal, I believe.

OHP: And as for these, they can just f**k right off!

Sorry, man, I know you're pissed, and I'm not laughing at you. I just recognize my own (and so many others' ) frustrations in that honest post. Yep, they CAN just f**k right off, seven ways from Sunday. But we'll be back for more in a never-ending cycle of masochistic glee, won't we? Every accomplishment is fought for tooth and nail over months and months. And then, just when we are confident, it is ripped away from us again. And so we step up next time and start again. Because it is worth it. And just think that when you can do 60kg on the OHP you won't even be able to do them with the big plates unless you move that squat rack outside! The BITTERNESS!

Great job on the DL, btw. Nicely done!

[groundskeeperwillie]

Hey KIB. Those OHPs just bust my balls dude, but even though I was pissed the other day, it's not going to stop me doing them again next Workout B. I'm not going to be around Sunday so I will miss the workout, that means OHP will be Tuesday night after a couple of extra days rest.
I'm torn by what to do about this bar position thing though. The first photograph in your post shows exactly where my shoulders hurt when using the low bar. If I use the high bar it sits just below one of the bones at the base of my neck and it's just south of that where I have the 'graze'. When I take the bar off the pegs using low bar it feels like I have hardly any control and it feels very heavy. When I do this with high bar it doesn't. I have a week off work next week so I might try some experimentation on the warm-up sets and see how I go, I'll also add dislocations as standard to the warm-up routine. Thanks mate .

@helm. Flexibility has definitely become an issue, it's not I'm sure down to being muscle bound! Next time will be better I'm sure.


gkw

[nburge]

I find I get pain in my wrists and elbows unless I get the bar really low. Well, not really low, but my red mark is probably a couple of inches below those in KIB's photo's, and sits in the middle of my back rather than either side of my spine. I tend to do shoulder dislocations with a beach towel in the morning when I wake up and in the evening before I go to bed (as well as just before squatting) which has helped immesurably.

We'll give that OHP a kicking!!! I'm back at 50kgs this Friday and I am ready to destroy it now.

[groundskeeperwillie]

We'll give that OHP a kicking!!! I'm back at 50kgs this Friday and I am ready to destroy it now.

You betcha mate, spare it NO MERCY!

I've got an old skipping rope that I've used in the past, but I'm going to get myself a piece of plastic tube. I've just had a practise at work with a piece of tubing, and compared to the guy who does the Squat Rx vids on youtube, I'm crap!

gkw

[FatGuyNoMore]

I freaking hate OHP... always make me feel like a weak little kitten (course I am so it huts double)

On the squat bar positions and wear and tear, ever look at a manta ray or a something similar?

[groundskeeperwillie]

ever look at a manta ray or a something similar?

Not sure what you mean there FGNM


gkw

[Mouse]

Manta ray - don't ask

[FatGuyNoMore]

Its a collar for high bar squats... even the guys over at elitefts wrap the bar or a wear pad sometimes... (course their selling a version of it so youve got to take that into account)

[Mouse]

And those devices that hold the bar on your back or your shoulders for you, well I can't stand to talk about them either. Except to say that anyone who uses them should be beaten with a hammer, out in the parking lot.

Just a thought

[FatGuyNoMore]

Gotta respect Rippetoe he's just a monster... Im just a try it for myself and form my own opinion kinda guy...

[holvoetn]

Hey willie,
just read the last pages of your log (don't know why I never did before ), looking good.

Nice rack you got there
I can't wait until I will be able to make my own rack (should be August, September latest). I'll be using the same model as Gargoyle (made of wood !) with some minor modifications left and right.

How do you like the new bar position ? I am also experimenting to move from high to low bar but it feels AWKWARD ! It just doesn't feel right though I know I will have to make that switch sooner or later, so better do it now.

[FatGuyNoMore]

Mouse you just made me do two google searches, watch two youtube videos on rip (trying to figure out something else) and go purchase rippetoes starting strength dvd... i hate when i start going down rabbit holes...

[KIB]

A guy showed up at the gym with a manta ray thingy a few months back. He really wanted me to try it and perhaps I should have to be polite, but it just seemed so ridiculous. I don't want to speak too negatively about the manta ray, pads or any other devices, but I think part of the point of lifting is to learn how to do it properly and all that that entails. If there isn't enough flesh to pad the bar, you have to make more muscle by doing more squats, I feel.
Great move picking up the Rip DVD, FGNM. And I fall down the rabbit hole of YouTube lift videos quite often, copying what I see (that is useful) in my living room with a broom stick. That helps at the gym the next day, for sure.
@nburge: Love the idea of the towel for shoulder dislocations! Easy to do anywhere. I use the broomsticks at the gym before each squat session (and again for OHP and BP).

[groundskeeperwillie]

Things have been a bit weird the last couple of days. I've been like a zombie, almost falling asleep at my desk and being constantly tired. Jebus only knows what's going but it means I postponed the workout until today, and even then I was a bit short of time so I only did 3 x 5.

Workout A
Squat: 100kg 5,5,5
Bench: 70kg 5,5,5
BOR: 60kg 5,5,5
Dips: BW 12,12,3
RC: 3 x 12

Squat: Watched the Starting Strength DVD, Squat section last night, to see where I'm going wrong with the low bar position. I've worked out that if I don't use the thumb on top of the bar grip, I can manage them OK. I realise this is probably down to being too inflexible, but hopefully that will change. Right now I'm going to do what works for me. Practising form was the reason for using a little less weight, though I might leave it at this while I get used to low bar.

Bench: Slightly lower weight than last time, but I'm experimenting with a narrower grip, seemed to work.

BOR: Again, lower weight but much better form.

Dips: Couldn't believe I got 2 sets of 12 reps, but I should have known it was too good to be true. Third rep of set 3 and I got mega cramp in my right tricep! What a bastard, and every time I tried after it was the same. We'll see next time.

RC: No problem with these.

@FGNM. Now I see what you mean, but I think I'll persevere with the bar. Hope I don't sound like a martyr!

@holvoetn. Thanks man. Good luck with the home made rack, and I'll repay the favour by checking out your log.

@mouse. Dude, I don't get hammered often (rarely in fact), but getting hammered in the parking lot doesn't sound too great!

@KIB. I agree, I just wish the rear delts would grow, then the pain might not be so much of a hassle!


Stay Strong Everyone


gkw

[KIB]

Good for you for putting in a solid workout when you could, GKW.
Nice numbers on those dips (the first two sets )