Altitude. nwskier's 2011 lifting journal

[nwskier]

All vertical pulling except pulldowns. Is really quite ghey really :/

Since i don't like to listen however, how would you go about it? Just stick to hammers and chins? Also, say if you wanted to add 3 plates, how would you go about it? (Just wanna see how you load and program)

I'd first do some bw and try different grips. Do a couple (3-5 reps) of WG OH, Med Grip OH, Narrow Grip OH. Then do the same for neutral/hammer grip chins, and close grip chins (my chins are roughly shoulder width or slightly narrower)

I'll do them in KGs for you

bw x 8-10
5-7x20kg
5x30kg
4x40kg
3x50kg
1x60kg
5-6 x 40kg
10x20kg

all vertical pulling except pulldowns? doesn't make sense. unless doc likes machines because they are perceived as 'safer'???

but he is okay with all forms of rowing?

edit: while chins can have a tendency to hit biceps in addition to back, they are a 'safer lift' for shoulders than say OH, especially WG pullups

[rallyum]

^^^ Thanks man!

Gonna tinker with things now, for e.g. shrugging before EVERY row to make sure my scap is locked instead of just at the start, phucking around with diff grip pulldowns to build the area etc.

Current program now is a just pullup/chinup a day, so by the end of the month i'm at +30. Then i drop back down to 1 but add weight. Currently at 8.25lbs x 2 lol - you'd think with the amount of surfing and paddling i do everyday that my back would be stronger, but nup.


About the pullup thing, all types of pull/row are traction exercises meaning shoulder comes out of socket, connective tissues grab it (labrum, RCs and ligaments), then you move and it goes back in (due to the force generated by the muscle). Problem with me is that i have genetically lax connective tissue + labrum's been torn a million times + i have scarring at the back of my shoulder. So with a row, i'll always be inherently weaker but with a pullup, i'm also hanging so struggling to stabilise and balance = primetime dislocation time. With cables, one end's locked and the traction isn't as great.

Benching/push is the opposite, known as approximation and where the shoulder gets driven back into the joint. For me, more driving = the better cos it's stabilising and i can really torque out power but for a normal broski = labrum/RC tear.

[AirForceV]

^^^ Thanks man!

Gonna tinker with things now, for e.g. shrugging before EVERY row to make sure my scap is locked instead of just at the start, phucking around with diff grip pulldowns to build the area etc.

Current program now is a just pullup/chinup a day, so by the end of the month i'm at +30. Then i drop back down to 1 but add weight. Currently at 8.25lbs x 2 lol - you'd think with the amount of surfing and paddling i do everyday that my back would be stronger, but nup.


About the pullup thing, all types of pull/row are traction exercises meaning shoulder comes out of socket, connective tissues grab it (labrum, RCs and ligaments), then you move and it goes back in (due to the force generated by the muscle). Problem with me is that i have genetically lax connective tissue + labrum's been torn a million times + i have scarring at the back of my shoulder. So with a row, i'll always be inherently weaker but with a pullup, i'm also hanging so struggling to stabilise and balance = primetime dislocation time. With cables, one end's locked and the traction isn't as great.

Benching/push is the opposite, known as approximation and where the shoulder gets driven back into the joint. For me, more driving = the better cos it's stabilising and i can really torque out power but for a normal broski = labrum/RC tear.

wut am I reeeeeeeeeeeding. shrugging your scapula while rowing? u w0t m8.. traction of the shoulder? wat. wut.

seems like you're kinda just flopping around...



Solid pull ups Tim.. haven't done weighted pull ups in a long ass time...... gotta finda weight belt.

[fittofattofit]

Monday, Oct 1st: Back

Went in for kinda light back session - sort of a primer for the week ahead

Weighted Chins
alternated between hammer grip and uh grip (b/w ~ 188lbs)
45x8
45x8
45x8
45x8
45x7
45x7
45x7
45x7
45x5
45x5
45x5
45x5

BB Pendlay Rows superset with BB Rows
all MMC on these...
185x12 / 185x12
185x12 / 185x12
185x12 / 185x12
185x12 / 185x12
185x12 / 185x12

CG Seated Cable Rows
160x12
160x12
160x12
160x12
160x12

WG Lat Pulldowns superset w/ CG UH Lat Pulldowns
160x10 / 160x10
160x10 / 160x10
160x10 / 160x10

Shoulder physio / rehab stuff / stretching / Core

Huge volume session there Tim - 12 sets of weighted chins was a pretty alpha way to start and that was a great mix of higher rep work and supersets. The lats, delts and tris would have had a huge pump at the end. So is this priming you up for a max effort TT back day next week? --- we haven't seen those 3.5 pps rows for a while

[BabyOilBrah]

Monday, Oct 1st: Back

Went in for kinda light back session - sort of a primer for the week ahead

Weighted Chins
alternated between hammer grip and uh grip (b/w ~ 188lbs)
45x8
45x8
45x8
45x8
45x7
45x7
45x7
45x7
45x5
45x5
45x5
45x5

EPIC

[SMC90]

Sick workouts!! wow that arm/delt looked intense check mine out, i thought i had some heavy volume lol. i don't even know what to say about the weighted chins, i couldn't even do that many normal chins. I think i'm going to add some chins into my back/bi workout tonight! i haven't been following for too long so another few questions hows your DL? when do you train lower back?

[nwskier]

^^^ Thanks man!

Gonna tinker with things now, for e.g. shrugging before EVERY row to make sure my scap is locked instead of just at the start, phucking around with diff grip pulldowns to build the area etc.

Current program now is a just pullup/chinup a day, so by the end of the month i'm at +30. Then i drop back down to 1 but add weight. Currently at 8.25lbs x 2 lol - you'd think with the amount of surfing and paddling i do everyday that my back would be stronger, but nup.


About the pullup thing, all types of pull/row are traction exercises meaning shoulder comes out of socket, connective tissues grab it (labrum, RCs and ligaments), then you move and it goes back in (due to the force generated by the muscle). Problem with me is that i have genetically lax connective tissue + labrum's been torn a million times + i have scarring at the back of my shoulder. So with a row, i'll always be inherently weaker but with a pullup, i'm also hanging so struggling to stabilise and balance = primetime dislocation time. With cables, one end's locked and the traction isn't as great.

Benching/push is the opposite, known as approximation and where the shoulder gets driven back into the joint. For me, more driving = the better cos it's stabilising and i can really torque out power but for a normal broski = labrum/RC tear.

yeah guess that makes sense. careful though, just listen to your body on that stuff. personally if i'm doing any type of 'retraction' of the shoulder, I feel it most in cable rows and pendlay rows. have gone through the form before w/ physio and my sports doc who is a former PL'r.

good luck! I know you'll lift smart and make progress

wut am I reeeeeeeeeeeding. shrugging your scapula while rowing? u w0t m8.. traction of the shoulder? wat. wut.

seems like you're kinda just flopping around...



Solid pull ups Tim.. haven't done weighted pull ups in a long ass time...... gotta finda weight belt.

yeah at 220 bulking to 240, doing weighted pull ups will be pretty sick. get a weight belt brah, your lat strength/development is probably some of the strongest anywhere on the forums.

Huge volume session there Tim - 12 sets of weighted chins was a pretty alpha way to start and that was a great mix of higher rep work and supersets. The lats, delts and tris would have had a huge pump at the end. So is this priming you up for a max effort TT back day next week? --- we haven't seen those 3.5 pps rows for a while

figured i'd start alpha and then go to more of a medium-ish scenario. heavy yates rows will return, just mixing things up for now. finally have some stability in life so that will help the gym sessions. No max effort coming up, but high intensity and effort every day in the gym!

EPIC

lmao, thanks. end of the year I want 10x10 with +45!

Sick workouts!! wow that arm/delt looked intense check mine out, i thought i had some heavy volume lol. i don't even know what to say about the weighted chins, i couldn't even do that many normal chins. I think i'm going to add some chins into my back/bi workout tonight! i haven't been following for too long so another few questions hows your DL? when do you train lower back?

yeah your delt workout was sick! pretty similar volume too.

my DL is okay. i've had lower back problems in the past so it's a love/hate relationship for me. My PR is 445x1 last year though. Trying to work back up to that eventually this year. Haven't focused on it much, but going to do some DLs today. I'm pretty cautious w/ them- they tend to fuk up my training for skiing- and I won't do them often or much at all during winter b/c of that.

thanks. off to the gym shortly

[nwskier]

Couple quick journal plugs - just started following these guys and they are doing some good work

SMC90
http://forum.bodybuilding.com/showth...hp?t=145930103

BipolarBrah
http://forum.bodybuilding.com/showth...hp?t=146307123

And SupaJJ is back!
http://forum.bodybuilding.com/showth...hp?t=148194713

[moshvr]

Lurked for a while ... subbed now.

Doesn't seem like I'm quite as avid as you are, but I'm definitely a winter buff as well ..... powder days are just unbeatable!

[nwskier]

Lurked for a while ... subbed now.

Doesn't seem like I'm quite as avid as you are, but I'm definitely a winter buff as well ..... powder days are just unbeatable!

Sweet, good to have another winter enthusiast on board here, ha!

Love me some powder days

[nwskier]

Tuesday Oct 2nd: Lower Back/Chest

another mix it up session

Deadlifts
225x10
275x10
315x8
315x8
335x8

Felt really good today, prob work w/ 6-8 rep range

Weighted Hypers
45x15
45x15
45x15
45x12

BB Bench
225x10
255x5
265x4
275x3
225x10

felt good but strength was off today, kept volume lower

BB Incline superset w/ DB Incline
185x12
225x5 / 65x12
225x5 / 65x12
185x12 / 65x12
drop 135x10

first time doing BB incline in a while (wasn't good w/ shoulder impingement)- kept reps shy of failure
felt pretty good but going to have to watch weight/volume on incline work for now

Pec Deck
3 sets


Back progress pic

[2 D]

Looking great Tim, still hittin the big numbers I see despite all your jetseting ways.

I love weighted hypers, been so long since I can do them, the hyper bench at my gym is not adjustable and it smashes your nuts. I don't see guys use it except for side bends and I'm certain I'm not the only one to come to this conclusion.

Inclines again too, nice. Always mindful of the shoulder then? You had two work ups on it yes? Or just the one then?

[-calvus-]

DLs look good for easing back into it. You deloading each rep on those or bangin them out. Seeing you throw some inclines in makes me think I should too. Havent done them in like 2 years. So 1150 by 1-1-13 it is ?

[nwskier]

Looking great Tim, still hittin the big numbers I see despite all your jetseting ways.

I love weighted hypers, been so long since I can do them, the hyper bench at my gym is not adjustable and it smashes your nuts. I don't see guys use it except for side bends and I'm certain I'm not the only one to come to this conclusion.

Inclines again too, nice. Always mindful of the shoulder then? You had two work ups on it yes? Or just the one then?

Always have to be mindful of past injuries = smart lifting. two work ups? wut?

Inclines were not recommended when I was treating the impinged shoulder. I'm still a little weary of them, but they are one of my favorite lifts. Just testing the waters now and hoping to keep them in periodically.

DLs look good for easing back into it. You deloading each rep on those or bangin them out. Seeing you throw some inclines in makes me think I should too. Havent done them in like 2 years. So 1150 by 1-1-13 it is ?

yep, was deloading each rep (except just did the 225 as T/G - was kind of impatient, ha). Love inclines, hope i can keep them in rotation

1150? We'll see. If my shoulder cooperates with training, should be possible

but I think there should be some element of delt pressing and rows incorporated, and maybe some weighted chins/pullups to make it fair, haha. you got a good head start on me w/ those squats and DLs

[2 D]

I meant have you had two surgeries or one? I couldn't recall.

[nwskier]

I meant have you had two surgeries or one? I couldn't recall.

didn't get surgery on the labral tear. did about 9 months of intensive PT
shoulder impingement => had to leave out a few exercises, did 3 months of PT and a cortisone shot

there are certain lifts I just don't do anymore (upright rows, decline bench, heavy weighted dips, etc...) - those could adversely affect the shoulder. Not to say I won't not do them, they just don't make it into a regular slot for my workouts and if I ever put them in for variety, I treat them w/ caution.

[2 D]

I see, I was under the impression otherwise.

Was it not a complete tear? I ask cause my tricep tear was not a complete tear, and I did 5 months PT instead. He told me to avoid surgery at all costs, especially that one, apparently it puts you out for a minimum of 14 months as in arm in a sling, so not including PT and rebuilding the muscle and motor use.

I can empathize though, smart regardless to avoid irritating movements.

[nwskier]

I see, I was under the impression otherwise.

Was it not a complete tear? I ask cause my tricep tear was not a complete tear, and I did 5 months PT instead. He told me to avoid surgery at all costs, especially that one, apparently it puts you out for a minimum of 14 months as in arm in a sling, so not including PT and rebuilding the muscle and motor use.

I can empathize though, smart regardless to avoid irritating movements.

pretty sure it was a grade 1 tear, was given a choice by my doc to go for aggressive PT or surgery. also want to avoid any shoulder surgery as much as possible- doesn't always work out to make it 'better' than it was.

ouch, that's a long time. can understand wanting to avoid surgery- i'd pursue aggressive PT and be aggressive about it

[2 D]

pretty sure it was a grade 1 tear, was given a choice by my doc to go for aggressive PT or surgery. also want to avoid any shoulder surgery as much as possible- doesn't always work out to make it 'better' than it was.

ouch, that's a long time. can understand wanting to avoid surgery- i'd pursue aggressive PT and be aggressive about it

Sorry if I am not making any sense. I am on a lot of pain killers and sleep meds from the doctors.

I didn't mean to downplay the significance of your tear, hopefully it didn't not come across that way. Of course you'd recollect better than I for the obvious. That said, mine was not and that was over two and a half years ago. So yeah, mostly up to speed, rehabbing/prehabbing a tricep is harder than one might think. Not hardly any stretches due to odd nature of how to work the joint.

Most flat press and skulls irritate it. Haven't found a suitable replacement for skulls even though I occasionally use them.

[nads786]

Solid workout! Odd mix of body parts tho lulz How is incline bb treating your shoulder? I've been very lucky that BB benching feels 100% better than db work for my shoulders and all this time I was avoiding it because of bb.com (eye role)

[fittofattofit]

Great workout Tim - back into the heavy volume sets with a vengeance today
Impressive high rep heavy deadlifts as a way of 'easing' back into them, and you must've had a great lower back pump with those weighted hypers to follow.
I don't know about strength being 'off': the heavy dead session had to take something out of you. I know you'd normally be good for around 295 x 3 up fresh, but 275 x 3 is still heavy benching. Strong incline superset as well

Back is looking thick and showing more definition --- mirin' dem striations in the traps and lats
On target for the wedding!

[BipolarBrah]

awesome back session you had on the 1st. there can never be enough pullup volume imo, but after seeing what you do.. I might have to step up my game! take it slow on those inclines, the numbers will come in time.

thanks for the shout out too

[BabyOilBrah]

hnnnggggg dat back.

I like the workout brah, good to see some pullin in there, the 6-8 rep range is solid for deads. I like that's it's difficult (high rep deads being taxing as hell). Mirin incline strength, I hit 195x12 yesterday so I was pretty pumped. Can't wait to start repping 225.

[moshvr]

Awesome deadlift session man.

Exactly what Andrew said ... deads probably gassed you. Wouldn't stress about the strength being down on bench.

[nwskier]

Sorry if I am not making any sense. I am on a lot of pain killers and sleep meds from the doctors.

I didn't mean to downplay the significance of your tear, hopefully it didn't not come across that way. Of course you'd recollect better than I for the obvious. That said, mine was not and that was over two and a half years ago. So yeah, mostly up to speed, rehabbing/prehabbing a tricep is harder than one might think. Not hardly any stretches due to odd nature of how to work the joint.

Most flat press and skulls irritate it. Haven't found a suitable replacement for skulls even though I occasionally use them.

andy, not all man, not at all! didn't realize yours was 2.5 years ago and a tricep would certainly be more challenging and unique to rehab.
what about single arm kickbacks or single arm db skulls? my guess is that pushdowns might be one of the less abrasive options also

keep at it. I know it can be frustrating at times.

Solid workout! Odd mix of body parts tho lulz How is incline bb treating your shoulder? I've been very lucky that BB benching feels 100% better than db work for my shoulders and all this time I was avoiding it because of bb.com (eye role)

well I really wanted to do some Deads, but I just had a back session the day prior (which is why I threw in some bench). The 225 sets were easy, but I can tell if I do too much volume or go too heavy, they could annoy the shoulder. Really not the best exercise for impinged shoulder, but one of my favorites that i've missed. TBH, anything over medium weight on DB incline presses is what will piss it off the most. BB still tends to do okay.

Great workout Tim - back into the heavy volume sets with a vengeance today
Impressive high rep heavy deadlifts as a way of 'easing' back into them, and you must've had a great lower back pump with those weighted hypers to follow.
I don't know about strength being 'off': the heavy dead session had to take something out of you. I know you'd normally be good for around 295 x 3 up fresh, but 275 x 3 is still heavy benching. Strong incline superset as well

Back is looking thick and showing more definition --- mirin' dem striations in the traps and lats
On target for the wedding!

thanks andrew. not stoked on the mini cut aspect but do want to look good for the ladies in Vegas, haha. couple of us were going to bring dates, but then said f8ck it, it's Vegas so better to role solo. messing around this week w/ a low carb 3 day, high carb 1 day cycle diet

awesome back session you had on the 1st. there can never be enough pullup volume imo, but after seeing what you do.. I might have to step up my game! take it slow on those inclines, the numbers will come in time.

thanks for the shout out too

yeah for sure, I love weighted chins/pullups. one of the better sessions I did last week was superset 2 plate+ bench with sets of 45 on chins. bench/chins go so well together.

not too worried about numbers on incline. taking it easy on that lift, but do want to get the flat #s back to where they were in mid-august!

hnnnggggg dat back.

I like the workout brah, good to see some pullin in there, the 6-8 rep range is solid for deads. I like that's it's difficult (high rep deads being taxing as hell). Mirin incline strength, I hit 195x12 yesterday so I was pretty pumped. Can't wait to start repping 225.

ha, thanks brah. 8+ deads are def the magic # for making it almost a cardio workout in itself, lmao. I'll hit deads heavier in the next 2-3 days. Just priming right now to get back into the rhythm. Was really happy how easy those went.

NICE work on the incline! 195x12 is awesome. No doubt you could be repping 225 now, but increasing reps week/in, week/out and you'll be doing 225x12 in no time

Awesome deadlift session man.

Exactly what Andrew said ... deads probably gassed you. Wouldn't stress about the strength being down on bench.

yeah thanks. i'm in a carb defecit now so should expect it, lol. also taking a few weeks off due to work/vacation set me back some, but workouts are feeling solid again so the numbers will come. I just got to stay consistent and keep the intensity up!



on deck today ~ either Delts/Arms or Lower
if not too spent may hit shoulders so I can hit legs with higher volume tomorrow since I just did some high rep DLs yesterday

[BabyOilBrah]

Thanks Tim. Doing kind of 5/3/1 BBB scheme just for that lift (within my push/pull/legs), working up to an AMRAP set with 195, then 205, then 215 in successive weeks, then I do 5 sets of 10 with 60% of my max. Love that rep scheme. Don't know if I'll do it with all lifts, but I like it a lot for pressing.

I would hit those delts/arms today and save legs for tomorrow given you hit DLs for volume yesterday

[nwskier]

Thanks Tim. Doing kind of 5/3/1 BBB scheme just for that lift (within my push/pull/legs), working up to an AMRAP set with 195, then 205, then 215 in successive weeks, then I do 5 sets of 10 with 60% of my max. Love that rep scheme. Don't know if I'll do it with all lifts, but I like it a lot for pressing.

I would hit those delts/arms today and save legs for tomorrow given you hit DLs for volume yesterday

yeah that's what i'm thinking. thanks for suggestion. I'll squeeze in a rest day either Thu or Friday - probably Friday since it's my last day on the old job

I really like your approach on the incline pressing. as I mentioned, I think it's going to pay off big time in the long term picture for your current goals and beyond

[nwskier]

Wednesday Oct 3: Delts/Arms

Feels so damn good to be able to hit delts again consistently for first time in 9 months, with minimal irritation!

SOHP
95x10 wu
115x10 wu
135x5
145x5
145x5
150x4
135x5
135x6

BB Shrugs
225x25
275x20
315x15
365x12
365x12
315x15
225x15

Reverse Peck Deck
160x15
175x12
190x11
205x8
220x6 drop 160x6 drop 100x10

DB Arnold Presses superset with DB Seated Shrugs superset with DB Presses
40x10 / 40x10 / 40x10
50x10 / 50x10 / 50x10
60x5 / 60x10

First time hitting Arnold presses in 9 months. Felt awesome, no issues

BB Curls superset w/ DB Curls
95x10
115x5 / 30x20
115x5 / 30x20
95x12

Floor Skulls superset with Weighted Decline Crunches
105x8 / 45x15
105x8 / 45x15
105x7 / 45x12

Pushdowns
135x15
135x15


awesome session, stoked! time to get dat dere delt size and strength back

[fittofattofit]

If all that arm and shoulder work didn't test out the shoulder impingement I don't know what would --- OHPs and Arnolds feeling awesome = great news.
I'm always gasping at the weights on those Reverse pec deck RDFs
Great session Tim......delts and tris should be feeling tight and swole!

[nwskier]

If all that arm and shoulder work didn't test out the shoulder impingement I don't know what would --- OHPs and Arnolds feeling awesome = great news.
I'm always gasping at the weights on those Reverse pec deck RDFs
Great session Tim......delts and tris should be feeling tight and swole!

yeah huge milestone yesterday- really no shoulder irritations at all so i'm getting comfortable bumping up the weight and volume somewhat. still cautious, but it feels awesome knowing I can put in a solid delt day again!