Beaten Paths are For Beaten Men

[Pseudonym]

Want my shoulder at a 97.5-100% by the Oceania's, so a fair amount of flexibility and strengthening will be going on.

What sort of stretches and flexibility work do you do here, OB?

[Old Bull]

Want my shoulder at a 97.5-100% by the Oceania's, so a fair amount of flexibility and strengthening will be going on.

What sort of stretches and flexibility work do you do here, OB?

Hey Pseudonym,

A lot of the work I have been doing has strenghthened my rotators, but with all the PL front dominated work Deadlifting and Bench. You become so tight in the shoulders that simple things like front squats and normal squats with hands just wider than shoulder width are a mission.

I am going to use a few of the exercises in the link below, Prone Internal Rotations, Thoracic Extensions on the Foam Roller. This part of the article Shoulder Saver #10: Limiting Traditional Trunk Flexion Work made sense to as I do a lot of Trunk Flexion, Pull Down Abs and Dynamic Ab Crunch five or six times a week far more than Hip Flexion, Hanging Leg Raise and Oblique work.

http://www.t-nation.com/readArticle.do?id=1055409

The Streches well going to start with just three, quite common Over Head Tricep and Lat Stretch, Seated Front Deltiod and Infraspinatus Stretch.

Will do these at least 3 times per week put them into there own programme and cycle days.

OB

[Old Bull]

Sled Drag 100kgs

1 x 70 Steps x 2 Sets

Hungarian Blaster 25kg

1 x 8 Swings x 2 Sets

Blast Chain Static Bridge

1 x 40 Seconds x 2 Sets

GHR

1 x 8 x 2 Sets

Thoracic Extensions

1 x 8 Seconds x 3 Sets

Over Head Tricep Stretch

1 x 5 x 2 Sets

Comments:

Lost a bit of conditioning, but not that much so a little bit surprised, will step it up on the next workout.

OB

[Pseudonym]

Hah, yeah it was a bit of a wake-up call for me too when my shoulders felt tight just gripping the squat bar. Ever since then I've been stretching, if not religiously, then at least semi-regularly, and things have improved heaps.

I found broomstick stretches to be very good. Hold a broomstick in front of you in both hands, and keeping your arms straight, raise it up over you head and down behind your back. Then up and over the head to the front again. You can increase or decrease the stretch by varying the distance between your hands.

Let us know how you get on.

[Tonka]

Hah, yeah it was a bit of a wake-up call for me too when my shoulders felt tight just gripping the squat bar. Ever since then I've been stretching, if not religiously, then at least semi-regularly, and things have improved heaps.

I found broomstick stretches to be very good. Hold a broomstick in front of you in both hands, and keeping your arms straight, raise it up over you head and down behind your back. Then up and over the head to the front again. You can increase or decrease the stretch by varying the distance between your hands.

Let us know how you get on.

OB, I agree with P here. Its really important bro that you get some stretches done through the chest/shoulders/upper back to relieve the shoulder pain. You will know that I just fit in between the racks when setting up for a squat and getting my hands inside the inner collars creates huge amounts stress through my shoulders which results in temporary nerve damage that normally has me stuffed for two weeks after a comp. Its actually a very common thing for SHW class lifters around the world.

I have since been quite pro-active in sourcing methods to avoid this pain because OB its bloody painful for me after a comp. I got Doc to check it out and he said that because the nerves were so stressed during the squats they spasm for long periods - anything upto a 2 weeks. I also believe that this problem has been the reason my bench press stalled since 2004.

I have since found that PNF (forced/controlled stretches) has been of a huge benefit for me. Also deep tissue massage has helped in loosening up my shoulders/chest/back. You have to be dilligent with it too bro, once/twice a week PNF stretches for me have bascially sorted my problemn out and I can now (very) easily grip inside the inner collars without any post comp pain anymore.

Shoot me an email OB and we can discuss it more. I will also show PT some of the stretches that you need to do to improve the the flexibility.

Head up bro, we'll sort the shoulder out!!

(Semi)Retired 3 lift fatty

T

[Laver]

Hey OB just saw ur journal for first time, I think its pretty cool see a somebody a bit older, with a whole lot of knowledge and experiance and also into powerlifting on the forums.

what do u eat old bull? anything u want?

My weight dictates that I have to eat clean sort of, I am to close to my competition weight 100kg I hover around 97kg 99kg. But usually it is FTM "Feed The Machine" we stay away from carbs they make you want to chuck after heavy Squats and Deads. High protien around 300 to 400 grams per day. We normally just eat and train we are also looking at tidying up our nutrition side of things "CLEAN". Which will help us with recovery and better training.

Cheers

OB 8)

I was just curious what an average day's diet consists of, i'm mainly interested in how many meals per day and what you're eating to get all the protein

Sorry if you've already answered this, I only look through a couple pages.

Cheers!

[Old Bull]

Hah, yeah it was a bit of a wake-up call for me too when my shoulders felt tight just gripping the squat bar. Ever since then I've been stretching, if not religiously, then at least semi-regularly, and things have improved heaps.

I found broomstick stretches to be very good. Hold a broomstick in front of you in both hands, and keeping your arms straight, raise it up over you head and down behind your back. Then up and over the head to the front again. You can increase or decrease the stretch by varying the distance between your hands.

Let us know how you get on.

Hey P,

I actually started using that stretch of yours after reading one of your posts with a link to the DC stretch. It has helped heaps have been trying to bring the hands in closer, I have only been doing 15s I think it said 50 so I might have to increase it now. It was hard doing 10 so I will increase this now.

OB, I agree with P here. Its really important bro that you get some stretches done through the chest/shoulders/upper back to relieve the shoulder pain. You will know that I just fit in between the racks when setting up for a squat and getting my hands inside the inner collars creates huge amounts stress through my shoulders which results in temporary nerve damage that normally has me stuffed for two weeks after a comp. Its actually a very common thing for SHW class lifters around the world.

I have since been quite pro-active in sourcing methods to avoid this pain because OB its bloody painful for me after a comp. I got Doc to check it out and he said that because the nerves were so stressed during the squats they spasm for long periods - anything upto a 2 weeks. I also believe that this problem has been the reason my bench press stalled since 2004.

I have since found that PNF (forced/controlled stretches) has been of a huge benefit for me. Also deep tissue massage has helped in loosening up my shoulders/chest/back. You have to be dilligent with it too bro, once/twice a week PNF stretches for me have bascially sorted my problemn out and I can now (very) easily grip inside the inner collars without any post comp pain anymore.

Shoot me an email OB and we can discuss it more. I will also show PT some of the stretches that you need to do to improve the the flexibility.

Head up bro, we'll sort the shoulder out!!

(Semi)Retired 3 lift fatty

T

Hey T,

Agree it only really aggravates when it gets over 200, when the weight settles a bit more into the back, cannot even get the hand off the bar when I finish the lift. It does not spasm 2 weeks like yours but it does spasm and it will spasm longer, which I have been noticing.

Phill S has been working on pulling my left scapular down, it is sitting a bit high and pinches when I raise my arm, but I will email you later today.

Cheers

OB

[Old Bull]

Hey OB just saw ur journal for first time, I think its pretty cool see a somebody a bit older, with a whole lot of knowledge and experiance and also into powerlifting on the forums.

what do u eat old bull? anything u want?

My weight dictates that I have to eat clean sort of, I am to close to my competition weight 100kg I hover around 97kg 99kg. But usually it is FTM "Feed The Machine" we stay away from carbs they make you want to chuck after heavy Squats and Deads. High protien around 300 to 400 grams per day. We normally just eat and train we are also looking at tidying up our nutrition side of things "CLEAN". Which will help us with recovery and better training.

Cheers

OB 8)

I was just curious what an average day's diet consists of, i'm mainly interested in how many meals per day and what you're eating to get all the protein

Sorry if you've already answered this, I only look through a couple pages.

Cheers!

Hey L

Cheers

Well since that post I have tidied up my eating and this is working pretty well for me dropped about 7 kgs of fat added about 3 kgs of muscle, I am around 96kgs. This was over 15 weeks up till Xmas, :oops: might have changed a bit, but back on now.

Morning Sups Flax Seed/Fish Oil

M1 Omelete/Spinach

M2 Burgers Vegetable

M3 Burgers Vegetables Flax Seed /Fish Oil

M4 Protien Shake

M5 Chops Vegetables

M6 Protien Shake Flax Seed/Fish Oil

This is a average feeding day, protien will vary from 60% beef per week the rest lamb/steak/fish. I will only have carbs after training and only on heavy days. There is fruit in there once or twice a day, all protien is on a george f griller. There are 42/47 feeding times per week, on the 10% rule i can have 4 of these non compliant, burgers etc or maybe missing a feeding session.

Feeding session, 40 - 60 grams of protien ladies would be half, so I look for beef mince being the most economcal way of sourcing protien. Just 2 patties at a time if it fits in your hand eat it, if it is bigger don't. Vegetables mix of fresh and frozen 1/2 to 3/4 cup.

Last shake is around 9.30 at night.

OB

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 22 x Sets

Funky Chickens

10 x 5lb x 2 Sets

DB Side Bends

10 x 80lb x 2 Sets

Speed Bench + 17.5kg Chains

2 x 3 x 20kg

2 x 3 20kg + Chains

2 x 3 x 30kg x 2 Sets

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg x 5 Sets

Close Grip 3 Board Bench Press

5 x 80kg

5 x 90kg

5 x 100kg

5 x 110kg

3 x 120kg

Face Pulls Bar

17 x 30kg

15 x 35kg

Masons

18 x 120lb

15 x 140lb

Comments:

Funky Chickens 10 x 5lb *^%$@!!)(%$#@@ :oops:

Did a xtra set at 30kgs made a big difference on the speed at 60kg all sets were fast.

First time at CG on boards just got out of groove on the last, will tidy that up next week.

OB 8)

[SoaringSwine]

Funky Chickens

This is one of many exercises in your journal that leaves me thinking "...WTF...". Some I manage to find out what they are, but this one really needs some explaining!

[chchardgainer]

Funky Chickens

This is one of many exercises in your journal that leaves me thinking "...WTF...". Some I manage to find out what they are, but this one really needs some explaining!

lol yea is there a place where we can look up all the exercises you do ? as there is a hell of a lot of them i got no idea about :shock:

[Pseudonym]

I actually started using that stretch of yours after reading one of your posts with a link to the DC stretch. It has helped heaps have been trying to bring the hands in closer, I have only been doing 15s I think it said 50 so I might have to increase it now. It was hard doing 10 so I will increase this now.

I tend not to worry too much about the exact number of reps. I just focus on going nice and slow over the sticking points, even stopping completely and holding the stretch for a bit.

[Old Bull]

Funky Chickens

This is one of many exercises in your journal that leaves me thinking "...WTF...". Some I manage to find out what they are, but this one really needs some explaining!

lol yea is there a place where we can look up all the exercises you do ? as there is a hell of a lot of them i got no idea about :shock:

Hey Guys,

All of my assistant exercise are powerlifting based. There is no set place to find them just on PL forums, you find them when you are looking at your weaknesses, and checking other lifters training logs for what they do.

Here is a good start.

http://asp.elitefts.com/qa/default.asp?qid=37487&tid=51

Funky Chickens well that is a rotator strengthening exercise.

Start with a hammer curl bring the DBs up to the shoulders, then raise your elbows out and up at the sides to parallel, open and extend your arms out then lower your arms down to your sides. It has 4 different movements the last being the lowering phase of a side lat raise. In this case you can use more weight in the lowering phase than you could doing the exercise normally. We use it for rehab and shoulder/rotator warm up, I had not done it for a while and the weight sucked :oops: .

OB

[Old Bull]

Prehab

Blast Chain Static Bridge

1 x 40 Seconds x 2 Sets

Psoas

1 x 15 Seconds x 2 Sets

Hip Flexor

1 x 15 Seconds x 2 Sets

Band Shoulder Pulls

1 x 20 Seconds x 2 Sets

Speed Deads

5 x 70kg

3 x 90kg

3 x 110kg

3 x 130kg

2 x 140kg x 6 Sets

RDLs Static Pause 3 Second Holds

3 x 100kg

3 x 115kg

3 x 130kg

High Pulls /Shrug 3" Box

3 x 140kg x 3 Sets

3 x 150kg x 3 Sets

Reverse Hypers

8 x 100kg x 3 Sets

Comments:

Speed work was good and consistent, increased the RDLs by 10kg that was hard. Will leave it at that weight for a while, just get comfortable with it, do not how Phill S was doing 250kg 3 second holds?????.

Brought the high pulls down another 3" and upped it 10kg want 160/170 from the ground. But will leave it at 3" till the movement becomes nice and fluid.

OB

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Scapular Pull Downs

12 x 50kg x 2 Sets

Close Grip Bench Knees Up

5 x 20kg x 2 Sets

5 x 40kg x 2 Sets

5 x 60kg x 5 Sets

Competition Grip Bench Press

5 x 80kg x 5 Sets

Medium Grip Bench Press Purple Band

3 x 60kg x 5 Sets

DB Decline Bench Press

12 x 30lb

12 x 40lb

12 x 50lb

Band Pecs Purple

1 x 12 x 3 Sets

Press Ups

1 x 12 x 3 Sets

Comments:

Hey Tonka you took it out on pt and he took it out on me!!!!.

Haven't sweated so much for a long time glasses fogged up needed a demister on them. :shrug:

Oh well only 2 weeks of this volume stuff :clap:

OB

[Old Bull]

Tuesday 15th January

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

DCs

1 x 20 x 2 Sets

Blast Chain Bridges

1 x 40 Seconds x 2 Sets

Set One

Siders Lat Pull Downs

Wide Grip Lat Pull Downs

6 x 50kg x 4 Sets

Medium Grip Lat Pull Downs

6 x 50kg x 4 Sets

Parallel Grip Lat Pull Downs

6 x 50kg x 4 Sets

Reverse Grip Lat Pull Downs

6 x 50kg x 4 Sets

Set Two

More Back

T Bar Rows

10 x 40kg x 4 Sets

Seated Rows High

8 x 35kg x 2 Sets

8 x 40kg x 2 Sets

One Arm DB Rows

8 x 70lb x 4 Sets

GA Hypers

8 x 45kg x 3 Sets

Face Pulls

8 x 100lb x 3 Sets

Comments:

The same as last night sweated like something else, a total of 34 sets about an hour or just under. Was glad to get through it, \:D/ not to long on this I hope.

Maybe I should just Harden Up, and stop me bitchin :shrug:

OB 8)

[Old Bull]

Prehab

DB Side Bends

10 x 70lb

DCs

1 x 20 x 2 Sets

Side Plank Bridge

1 x 20 Seconds x 2 Sets

SS 1

Close Grip Incle Bench

10 x 40kg x 5 Sets

BB Curls

10 x 20kg x 5 Sets

SS 2

Close Grip Bench Press

5 x 60kg

4 x 70kg

3 x 80kg

2 x 90kg

1 x 100kg

Ezy Bar Curls

10 x 35kg x 5 Sets

SS 3

Hammer Curls

10 x 30lb x 3 Sets

Bent Over Elbows Out Tri Push Downs

10 x 25kg

10 x 30kg

10 x 35kg

SS 4

Cable Upright Rows

12 x 100lb 4 Sets

Seated DB Side Lat Raise

20 x 10lb x 4 Sets

Tri Set

45% DB Rear Delt Raise

12 x 20lb x 3 Sets

Trap Bar Shrugs

12 x 80kg x 3 Sets

Wind Mills

12 x 5lb x 3 Sets

Comments:

WTF(*&%!!@#!!^&(()%$!!!)

45 Minutes

OB 8)

[Old Bull]

Prehab

Leg Raise

1 x 10 x 2 Sets

Adductor's Purple

1 x 20 x 2 Sets

DCs

1 x 20 x 2 Sets

Pec Stretch

1 x 20 Seconds x 2 Sets

Tri Set

Leg Ext

15 x 5 1/2 Plates x 15 Sets

Leg Curl

15 x 20kg x 15 Sets

Free Squats

1 x 15 x 15 Sets

Super Set

Close Stance Leg Press

10 x 5 Plates x 10 Sets

Free Box Squats

1 x 10 x 10 Sets

Comments:

None worse than yesterday, could not keep track of the time was around 45 minutes i think.

OB 8)

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 20 x 2 Sets

Scapular Press Ups

1 x 20 x 2 Sets

Blast Chain Bridges

1 x 40 Seconds x 2 Sets

Incline Close Grip Bench Press

5 x 20kg x 2 Sets

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg x 5 Sets

Bench Press Competition

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

3 x 100kg

2 Board Medium Grip Bench Press

5 x 80kg x 5 Sets

Tri Set

Tri Push Downs

12 x 100lb x 2 Sets

12 x 130lb

Face Pulls Wide Bar

12 x 100lb

12 x 120lb x 2 Sets

Purple Band Pecs

1 x 12 x 3 Sets

Comments:

Well just enough time to recover from last weeks assault on the Lactic Acid reserves and whammo back into it today.

Shoulder was far better today than the last Bench and Tri sessions. Just ran out of steam on the last set of Bench, will pick that up next week.

All Good

OB 8)

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 15kgs

1 x 40 Meters x 2 Sets

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters

Rear Chest Flyes Dragging 15kgs

1 x 20 Meters

Scapular Pull Downs

15 x 50kg x 2 Sets

Bent Over DB Rear Delt Raise

15 x 20lb x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

Comments:

Shoulders felt good, upped the length from 20 meters to 40 meters for front raise. Increased the arch work from 85mm to 110mm pipe this stretched it out.

OB 8)

[Old Bull]

Prehab

Side Plank Bridge

1 x 20 Seconds x 2 Sets

DB Side Bends

10 x 80lb x 2 Sets

DCs

1 x 20 x 2 Sets

Siders Lat Pull Downs

Wide Grip LPDs

8 x 50kg x 4 Sets

Medium Grip LPDs

8 x 50kg x 4 Sets

Reverse Grip LPDs

8 x 50kg x 4 Sets

Parallel Grip LPDs

8 x 40kg x 4 Sets

Second Set

TB Rows

8 x 40kg x 2 Sets

8 x 50kg x 2 Sets

Supported TB Rows

10 x 20kg x 4 Sets

Seated Row

10 x 40kg

10 x 50kg

10 x 65kg

10 x 75kg

DB Rows

10 x 70lb x 4 Sets

Deadlifts WTF

5 x 70kg

5 x 100kg x 2 Sets

Face Pulls Chains Low Pulley

10 x 80lb x 3 Sets

Comments:

I know I have a back because I can just about feel every muscle in it after that workout, and who's bright idea was it to do Deads at the end!!!!!!!!.

Big ups to the BBs on volume.

OB 8)

"Keeping The Young Bulls Honest."

[ohjoshua]

Hey OB,

I frequent your Journal, but miss enough to miss the plot.

Are you attempting to put on a bit of muscle mass with this volume program?

Aiming to compete heavyer?

[Old Bull]

Hey OB,

I frequent your Journal, but miss enough to miss the plot.

Are you attempting to put on a bit of muscle mass with this volume program?

Aiming to compete heavyer?

Hey O,

I am actually contemplating getting down to the 90s, but it all depends of BF%.

Couple things with this Volume Training.

Our competition season starts in April 26th, CD Champs and we have a 12 week cycle from next week.

The volume we do is for conditioning, and we get to hit parts that are sometimes lagging or cannot be done in our competition sessions.

Two of the training partners missed a bit of training over xmas, me I missed GPP and xtra workouts. So it brings us back to up to speed quite quickly like real quickly buckets are just about needed. :nod:

Be glad when its over :clap:

OB

[Old Bull]

Prehab

Blast Chain Bridge

1 x 40 Seconds x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 Seconds x 2 Sets

Tri Set

Leg Ext

15 x 5 1/2 Plates

20 x 5 1/2 Plates x 4 Sets

Leg Curl

15 x 20kg

20 x 20kg x 4 Sets

Free Squats

1 x 15

1 x 20 x 4 Sets

Squats

10 x 20kg

10 x 40kg x 2 Sets

10 x 60kg

10 x 80kg

Leg Press

15 x 5 Plates x 4 Sets

Front Squats

10 x 40kg x 3 Sets

Band GMs Green

1 x 10 x 3 Sets

Clean & Press

5 x 40kg x 3 Sets

Comments:

Got through this one a little bit better than the last Leg workout. But front squats at the end!!!!!!!!WTF

OB 8)

[Old Bull]

Prehab

Rotators Minis Int/Ext

1 x 20 x 2 Sets

DCs

1 x 205 x 2 Sets

Scapular Press Ups

1 x 20 x 2 Sets

Bench Press

5 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg x 5 Sets

Bench Press 2 Board

3 x 80kg

3 x 90kg

3 x 100kg

3 x 110kg

Bench Press Medium Grip 3 Board

5 x 100kg

5 x 105kg

3 x 110kg

2 x 110kg

DB Bench Press Knees Up

8 x 60lb x 3 Sets

Quad Set

Press Ups

1 x 8 x 3 Sets

Trap Bar Shrugs

8 x 80kg x 3 Sets

Ezy Bar Curls

10 x 35kg x 3 Sets

Face Pulls Chain Low Pulley

10 x 90lb x 3 Sets

Comments:

Needed demisters on the glasses, shoulder's and tris are alive. Good to get through, lost strength towards the end, so something to work on.

OB 8)