Project: Anything Is Possible

[jangles]

25/12/13

Deadlift

62kg x 10

82kg x 6

102kg x 1

107kg x 1

82kg x 5

62kg x 15

Bench Press

22kg x 10

32kg x 10

42kg x 2

42kg x 2

Very disappointed in bench don't know why I'm going backwards and I don't know what to do instead of leg press or captains chair because they don't have them here.

learn the front squat and maybe try some deficit Stiff Legged Dead Lifts, standing on a plate, as an accessory for deads.

[L33SH]

31/12/13

Deadlift

60kg x 10

80kg x 6

100kg x 1

80kg x 6

70kg x 10

70kg x 5

Bench Press

20kg x 10

30kg x 10

40kg x 1

40kg x 2

40kg x 2

20kg x 40

Bicep Curl

15kg x 10

15kg x 10

15kg x 10

20kg x 10

20kg x 6

25kg x 1

[L33SH]

02/01/14

Squat

20kg x 10

40kg x 5

50kg x 3

60kg x 1

50kg x 5

40kg x 10

40kg x 10

40kg x 10

40kg x 30

Pause Squat

40kg x 1

45kg x 1

50kg x 1

55kg x 1

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 5

55kg x 5

Seated Row

30kg x 10

40kg x 10

50kg x 10

T Bar Row

20kg x 10

20kg x 10

10kg x 10

10kg x 10

Captains Chair

30

30

20

20

Knee Raises

30

Going backwards in strength. Possibilities for this could be:

- no creatine/taurine/beta alanine

- no WPI (I've been having WPC but it makes me feel sick)

- out of regular routine with sleep / waking up

- in an unfamiliar environment

Edited January 2, 2014 by L33SH

[rev210]

Going backwards in strength. Possibilities for this could be:
- no creatine/taurine/beta alanine

* Nope . Couple of extra reps tops. Strength won't be troubled.

- no WPI (I've been having WPC but it makes me feel sick)

* Protien is protien between those two. The WPC in some brands (if it's mixed in some blended flavoured stuff) does the same thing to me.

- out of regular routine with sleep / waking up

* Bingo. Sleep is a must have.

- in an unfamiliar environment

* Bingo. Confidence.

Little set backs only for you Leesh. You are super elite !!!

[L33SH]

Thanks Rev. I have been sleeping, possibly better than usual; it's just I've been going to sleep much later and waking up much later. I usually go to sleep around 11.00pm and I get up at 5.45am evey morning. I've been going to sleep at around 2 or 3am recently and getting up around lunchtime, which has made me feel lethargic.

Unfamiliar environment: not much I can do about that but after yesterday I've definitely lost confidence. I feel like I need to do something I'm good at like aerobics or boxing before going back to weights again.

My injury flared up last night too, but on my right shoulder rather than my injured left one... Lots of pain today

Edited January 2, 2014 by L33SH

[r31slpr]

Keep at it leesh, you've got the dedication so progress will come with time.

Do you have a lactose intolerance? I believe WPC usually has a slightly higher lactose content than WPI. Would obviously depend on the brand as well.

You'll settle in to the new environment soon enough.

My injury flared up last night too, but on my right shoulder rather than my injured left one... Lots of pain today

Know that feeling, I can barely put a shirt on at the moment

[L33SH]

Keep at it leesh, you've got the dedication so progress will come with time.

Do you have a lactose intolerance? I believe WPC usually has a slightly higher lactose content than WPI. Would obviously depend on the brand as well.

You'll settle in to the new environment soon enough.

Know that feeling, I can barely put a shirt on at the moment

I'm not lactose intolerant but milk doesn't agree with me; however I can eat food with milk solids etc. The WPC is Bulk Nutrients, and I usually consume Bulk Nutrients WPI.

Oh no what have you done? When my injury was really bad I couldn't lift my arm above my head for about a week, clothing, showering and going to the toilet were a bitch.

[r31slpr]

I'm not lactose intolerant but milk doesn't agree with me; however I can eat food with milk solids etc. The WPC is Bulk Nutrients, and I usually consume Bulk Nutrients WPI.

Oh no what have you done? When my injury was really bad I couldn't lift my arm above my head for about a week, clothing, showering and going to the toilet were a bitch.

Ah fair enough, I'm fairly intolerant to lactose, out of the two times I've tried protein the WPI was fine with me but the WPC was horrible haha so that was my best guess.

Not sure what I've done, haven't seen the physio yet. Anyway I won't crap up your thread with details, I'll put some in mine when I know what it is.

[L33SH]

Fair enough, hope it gets sorted out soon

[L33SH]

03/01/14

Deadlift

60kg x 10

80kg x 6

100kg x 1

90kg x 1

80kg x 4

70kg x 10

Bench Press

20kg x 10

30kg x 10

40kg x 1

40kg x 3

45kg x 1

40kg x 4

35kg x 4

35kg x 9

20kg x 30

Bicep Curl

15kg x 10

15kg x 10

15kg x 10

20kg x 10

20kg x 7

[L33SH]

06/01/14

Squat

20kg x 5

40kg x 3

50kg x 2

60kg x 1

65kg x 1

55kg x 7

50kg x 10

45kg x 10

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 4

60kg x 3

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 7

55kg x 7

Pause Squat

45kg x 1

50kg x 1

55kg x 1

[-FIGJAM-]

How is PTC treating you?

[L33SH]

How is PTC treating you?

? I don't go to PTC

I'm at Genesis in Melbourne atm

[-FIGJAM-]

Oh. I thought you said you had changed to PTC Perth.

[L33SH]

Nah, I've joined dungeon powerlifting gym where I live but I've only trained there once. Looking forward to getting back home and getting into it there though

[L33SH]

Went to the osteopath again today, he suggests I have an infraspinatus injury on both left and right sides. He explained the right side has been overcompensating for my injured left side so now I have the injury on both sides.

It was pretty heartbreaking to hear him say that it will probably never go away when I asked him. I'm going to continue lifting though, I'm not giving up.

[No Crust Racing]

That's no good.

I'm sure you'll have options to at least treat the symptoms to get some comfort.

[rev210]

Leesh, that shoulder girdle issue is something you can fix. Your injuries aren't as serious as you can get (think surgery).

I damaged my rotators at least 3 times over my many years and 2 of those took 6months to an entire year to recover. I learnt the right ways to respect the shoulder on my last time and I recovered in less than half the time. My injuries were borderline surgery level, I moved like a thunderbird puppet for months in constant pain.

You must understand that rotator cuff injury can turn degenerative if constantly inflamed. The other issue is that the pain is somtimes refered and delayed. So thinking she'll be right if it doesn't hurt is a bad plan.

You are strong in the internal rotation muscles, you do a bucket load of movements focusing on them. Thats the on-going issue for you for the time being.

Based on experience , I reccomend you stop doing any movements that require activation of the rotator to stabilise. Including zero internal rotation movements like bro-press and the like. Also , any movements that stretch the muscle under tension like deads.

You need to start with a picture of 'what you need to do' and where you want to be with this.

* You want to have solid steel shoulder girdle strength for the rest of your life so this recovery is a stepping stone to it.

* You need to be real about the state of the shoulder. Don't believe the hype when you want to think you are better. Test the truth of that belief with how much you have progressed in external rotation strength.

1) For a time , ice (night time 30min before bed) and rest. Massage all tissue to get knotts out including areas like the chest and bicep insertions that may have shortened . Watch your shoulder posture and stretch into place if you don't already (injury will cause your posture to round).

* for 2 months.

2) Then gentle active stretches and acitvations with little load (like band external rotations , face pulls , shoulder dislocates with a stick etc.).

*for 2months

3) Strength train the external rotation movements ,rotator, traps and scapular as key focus. reintroduce activation movements of internal rotation (activation means very little loading, pushups including scapular pushups etc.)

* for 2months

4) Continue to aim for strength progression on stabilisation movements and sensibly return to 'low volume' external rotation movements . Consider the place of bro-press and it's purpose and decide if it's worth the bother.

You can beat this. You can be stronger than you have ever been.

[No Crust Racing]

If I had a shoulder girdle related injury I would do everything Rev told me to do.

If anyone has been through that grinder it's him.

[L33SH]

Thanks Rev for your advice, I will definitely take some things on board. I know I need to ice more, it's just I really can't be bothered doing it at night. I did start to get into icing though a month ago... I think it just needs to become habit for me and I will be okay with regular icing. I do get regular deep tissue massage and my physio massages the knots out too. I try to massage the area myself as well.

I'm going to start band rotation exercises again once I'm home and continue my exercises given to me by my physio. However, the exercises she has given me are more posterior chain based.

I'm so torn; I don't want to give up deads as I'm just starting to get somewhere with them. Bench is also my favourite exercise even though I've made very little progress in the last 6 months. I really enjoy performing the movement and it's the one I've always been most confident in, technique wise.

I gave up all weight exercise for 8 weeks when I first got this injury and it took me around 2 months to get back to where I was strength and endurance wise. I really don't want to stop again and go through not progressing and the negative feelings that follow when I'm finally starting to get somewhere with these three lifts. I have strength goals I'm chasing now and I don't want to give up on them

Edited January 9, 2014 by L33SH