M.I.T.C.H.S. Log of gaining and overtraining

[MikeWines]

You always squat with your elbows that high?

[Bnizzle163]

Scuse me, sir. Does I knows you?

[MITCHAPAL00ZA]

You actually lift weights?

haha barely these days. more motivated than I have been in a long time though.

You always squat with your elbows that high?

hmm, never had anyone comment on that…I guess so. I think the angle of the cam skews my form though, it was from a phone on the floor slanted slightly up (also makes my squats look like i cut them a bit higher than I actually do)

[MITCHAPAL00ZA]

11/15/14

squat: 255 x 5 x 3
OHP: 125 x 5 x 2 (tweaked my neck on second set icing and hot showers along with tylenol tonight…hoping it'll be good tmw)
row: N/A left gym after neck

[determined4000]

stay injury free brah

[MITCHAPAL00ZA]

every kind of OHP/dip variant always make me very vulnerable to tweaking my neck…should i really just avoid all these movements? I've often contemplated it but just done it because they are "the best" for strength gain

[sonnydfrizzy]

Good log man and glad to see you back.

In terms of OHP and injury... a LOT of people do not have the shoulder or thoracic mobility to perform this movement and stay injury free (as well as dips). Also, it is preached as a movement that is a "necessity" in terms of shoulder development... but that is simply not the case.

If your goal is shoulder hypertrophy, I have found it to be just as 'optimal' to have an incline press + lateral raise + rear delt to hit all three heads of the delt for full development. When you break down the OHP, it is recruiting the clavicular head of the pec major as a secondary mover but the main mover is the anterior delt.

Now let us look at an incline press... it recruits both the anterior delt and the clavicular head of the pec (upper chest lol). So really, if OHP is an issue for you and it leads to injury, it would be silly not to avoid it and just work an incline + lateral raise and rear delt fly/facepull for shoulders.

NO movement is completely necessary. Long term progression is more important. I am hoping MikeWines can chime in and help you out with your mobility issues. He is the man. Srs.

[ErikTheElectric]

OP lives...


Subbed.

[MITCHAPAL00ZA]

11/18/14

Squat: 260 x 5 x 3 (3rd set is vid)
Bench: 185 x 5 x 3 (5th rep was grindy on all three sets…this may be an all time pr sadly lol)
Dead: 325 x 5 x 2 (1 conventional, 1 sumo-hybrid (vid))

Skwats






Deads…(LOL sorry about the filter, didn't mean to do that. **shrug** oh well.)
Looks like I may have slight rounding, and not keeping my shoulders back. Need to work on that.

[ErikTheElectric]

Max, fckin wizard. Seems we both hit 260 x 5 today..



*high five*


Nice work today homie.

[MikeWines]

In regards to the shoulder issues Mitch, what does your warmup look like?

EDIT: Inb4justthebar

NO movement is completely necessary. Long term progression is more important.

100% agree.

[MITCHAPAL00ZA]

In regards to the shoulder issues Mitch, what does your warmup look like?

EDIT: Inb4justthebar



100% agree.

i usually have a 10-15 minute foam rolling session, whole body. Then the gamut of classic stretches…and of course I ramp up on all my lifts starting low and working up to goal weight…that said, I think I'm going to lay off the prescribed OHP tmw. Neck is better, but don't want to re-tweak it. Will probably just do some Hammerstrenth press and/or lightish seated DB press

[MITCHAPAL00ZA]

11/25/14

squat:275 x 5 x 3 (vid is 3rd set)
bench: 185 x 5, x 5, x4 FAIL
Dead: 335 x 5 x 2 (1 conventional, 1 sumo)

[MikeWines]

"Classic stretches"?

[MITCHAPAL00ZA]

"Classic stretches"?

both quads, touch toes, butterflies, shoulder across chest, triceps, etc etc…the stuff u would do in a gym class in HS

[ErikTheElectric]

Squats looking good brotha. 275 x 5 x 3 is no easy task.

[MITCHAPAL00ZA]

squats: 285 5 x 1 (knees can't hand 3 heavy sets anymore aw fuk bye)
bench: 185 x 5 x 1 (had to rush aw fuk bye)
pullups 3 x 10 explosive like diarrhea

Workout had to be super short due to time constraints.

[ErikTheElectric]

fcking lost it @ those GIFs.

Mirin middle one hard.

[MITCHAPAL00ZA]

12/13/14

squats: 290 x 5
bench: 185 x 5
DL: 335 x 5

[MITCHAPAL00ZA]

12/16/14

Squat: 295 x 5, 315 x 1, 135 x 20
Bench: 185 x 5 (why cant I progress?) FUARK
Pullups: +45 x 5 x 5 x 5

[determined4000]

IMO bench is hardest to increase without bodyweight increase of the big 4 lifts