Got yoke?

Been there done that

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Re: Got yoke?

Postby Eligius » Thu Jul 12, 2012 6:13 pm

Jul 11
Decline BP: 297.5 x5 x5 x8
Deadlift: 505 x4

Little less pain in shoulders today with adjustments I mentioned. Still present though. Disappointing, but forging on til I get clear sign one way or another. Going through deadlifts mechanically.... and slow. Feels like the pause between reps is a little too long. While setting the back and getting more hamstring involvement have improved, I think I didn't reset quite enough to bring all the little things up to speed.

I've begun to mentally frame training as a form of conditioning. That is repeated exposures to a stress. No longer is it a linear progression race to do more than yesterday, but a way to adapt to more and more workload over time.
Eligius
 
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Re: Got yoke?

Postby Eligius » Mon Jul 16, 2012 3:55 pm

Jul 12
Chin Up: x8 x6 x5 x5 x4

Next progression.

Jul 13
Press: 155 x5 x5 x5 x4
RDL: 200 x8 x8 x8

Press reps paused at shoulders. Romanian DLs are interesting. Never feel like they're doing much, but man you know you did them for the next few days. Hoping that they will also work to increase my hamstring flexibility a little.
Eligius
 
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Re: Got yoke?

Postby Eligius » Tue Jul 17, 2012 2:59 pm

Jul 16
Decline BP: 300 x5 x5 x8
Squat: 340 x8 x8

Yeah budday, three hundy on the decline again (far more volume though). Lesser aching in shoulders, but still present. I've only worked up to a 475 x1 squat the last two weeks, so felt a deload this week was pointless. Giving a 10 week linear squat cycle a shot, with a planned week 10 of 520 x1. Was able to get a better chest angle and generate real tightness through the hips with 340. I've been drifting towards a more vertical chest angle with the heavier weights, taking away from a solid bounce. Working through this cycle should tighten form up back in the mid-400s.

The 2nd set of 8 easily felt good for a 20 rep set muscle-wise, but my lungs weren't there. This cycle will also be a good opportunity to go through the lighter squats faster and bring conditioning up a little. Was a trenta (30 oz.) ice coffee day, so while that probably didn't help, I could still stand to improve.

Jul 17
Chin Up: x8 x6 x5 x5 x4

Day 2
Eligius
 
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Re: Got yoke?

Postby Eligius » Sun Jul 22, 2012 10:48 pm

Jun 18
Press: 160 x5 x5 x5 x3
Rack Pull: 515 x6

Press reps paused at shoulders and made sure to get a good shrug/squeeze at lock out.

Jun 19
Chin Up: x8 x6 x5 x5 x4

Day 3

Jun 20
Decline BP: 302.5 x5 x5 x8
RDL: 205 x8 x8 x8

Anterior shoulder thing wasn't happy with today. Need to remember to do some shoulder warm up every time and see if it helps at all. Rep 8 was a fight and needed a touch of assistance. RDLs went as usual. Happy to report, days later, that the hamstring soreness was not as notable this time around.

Jun 22
Chin Up: x8 x6 x5 x5 x4

Day 4
Eligius
 
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Re: Got yoke?

Postby Eligius » Thu Jul 26, 2012 8:36 pm

Jul 24
Incline BP (paused): 185 x5 x5 x5
Squat: 360 x8 x8

Stood around too long waiting for seated press.... he who hestitates, blah blah. In the wise words of a trucker I spoke to on ch 19 one day after being cut off, "ya snooze, ya lose." Anyway, hit incline, but threw in a 1-2 count pause on the chest. Get more out of less weight. Was an interesting change of pace. Squats felt like absolutely textbook low bar back squats. Now if I can keep it that way at 500 lbs... yeah.

Jul 26
Decline BP: 305 x5 x5 x7
Deadlift: 455 x7

Tweaked decline a little more. Decided that I was pushing the bar in too straight of a path, causing a moment at my shoulder, and thus unpleasantness. Pushed the bar in more of a J-curve and it significantly reduced the pain at lockout. Pushing in a slight arc isn't as ideal for banging out reps, but still got 7 and had minimal shoulder pain today. From watching my last deadlift work set, decided I wanted to tuck my chin and see how that worked in fixing my back positioning. Definitely one of my prettier looking sets. Chin doesn't stay tucked down, but head isn't cocked back like before either. Always more things to improve on, but headed the direction I want.

Eligius
 
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Re: Got yoke?

Postby Eligius » Mon Jul 30, 2012 5:01 pm

Jul 29
Press: 165 x5 x5 x5
RDL: 210 x8 x8 x8
Yates Row: 280 x8 x8

Press paused at shoulders. Seems like flexibility has increased slightly from doing RDLs. Yates row kept strict and done with a slow eccentric.

Been doing broomstick pass throughs regularly in the scheme recommended by Dante Trudel. That is a set of 50 reps with complete range of motion, front to back, and inching the grip in every 10 reps or so. Unpleasant. But glad to have been doing it.

Jul 30
Chip Up: x8 x6 x5 x5 x4

Day 5
Eligius
 
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Re: Got yoke?

Postby Eligius » Tue Jul 31, 2012 10:25 pm

Jul 31
Decline BP: 307.5 x5 x5 x7
Squat: 380 x5 x5

Had some shoulder issues again, especially on the right, but it was much less acute and faded relatively quickly after each set. The first rep on last squat warm up went back to the more upright position I'm trying to avoid. Fixed it going into the work sets. Still having to feel out the bar path, but once it's better trained, I'll be getting a much more powerful bounce.
Eligius
 
Posts: 515
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Re: Got yoke?

Postby Eligius » Sun Aug 05, 2012 2:50 pm

Aug 2
Press: 167.5 x5 x5 x5
Rack Pull: 520 x6

Press paused at shoulders. Reps I get an explosive start on are awesome. Oh, to be consistent. Rack pull strapped and pulled from below the knees. I felt more than strong enough to get another rep or two, but low back wouldn't cooperate and stay extended, so done at six.

Aug 5
Decline BP: 310 x5 x5 x7F
RDL: 215 x8 x8 x8

First time in a while I essentially can't complain about shoulders after decline. Did a couple things simultaneously to rehab, so not sure which one or if the combined effect helped out. Hopefully they stay on the happy side of things. Said before I thought RDLs were helping with flexibility. Well, positive now that it has increased some. When I started, reps stopped at the bottom of the knee caps. Now I can get 3 maybe 4 inches below them, while keeping back extended.
Eligius
 
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Re: Got yoke?

Postby Eligius » Thu Aug 09, 2012 10:12 pm

Aug 7
Seated Press: 225 x3; 195 x10
Squat: 400 x5 x5

Weighed in this morning around 210 lbs. While not nearly the same thing as a standing press, pretty cool to be moving greater than body weight over head. Still slightly shaky on the newly emphasized squat cues. Overall, got through squats quickly and things were where I want them to be.

Aug 9
Decline BP: 312.5 x5 x5 x6
Deadlift: 460 x8

Just shy of that 3 plate milestone. Looking forward to giving that a ride next week. No acute pain in shoulders, but there is a dull reminder to be careful still. Deadlifts went beautifully... scratch that. The bar path was beautiful and we'll leave it at that. Now to drill it into muscle memory, then work on a more explosive start.
Eligius
 
Posts: 515
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Re: Got yoke?

Postby tfin » Sat Aug 11, 2012 9:49 am

Damn dude, you must be pretty damn beastly at 210. Didn't you post some pictures around 240 or 250? You were jacked then. Looks like you are just as strong or stronger now and 30ish pounds lighter. I may have my numbers off a little though. Good work dude.
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