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  1. #791
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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Monday 1/17/2022

    shoulder rehab arc & press.... have added the Dan John hang before and after
    Arc 42x5 62x5 82x5,5,5

    Halted DL 135x3 225x1 245x1 272x3 (last successful was 270, 3 cycles ago)

    shoulder feels like a couple cycles until normal.
    will probably continue to do some arcs and hangs once recovered.
    272 felt heavy. DL pr for reps is 275.

    Music:
    House of the Rising Sun - Animals
    Thunderstruck - AC/DC

  2. #792
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    Shoulder rehab videos I've found helpful.

    Rip's video:
    Shoulder Rehab | Mark Rippetoe

    Dan John on hanging:
    Thoughts on Hanging - YouTube

    Dr Ben on hanging:
    Hanging For Shoulder Health and Strength - YouTube

    I've recently added the hanging to before and after the arc/press I do from Rip's rehab.
    Working very well. You have to start with Rip's techniques if the problem is serious.
    In any event, this is what I use, YMMV.

    Good references on deadlifting see J2K training log post #5.
    J2K - Training Log
    Last edited by Cheesepuff; 01-19-2022 at 09:26 AM. Reason: J2K LOG

  3. #793
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    Thanks for compiling those, Cheesepuff.

    Thankfully I do not have any shoulder issues, but there will come a time.

  4. #794
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    1/19/2022 Wednesday

    Arc/press 72x5 92x5,5,5


    Rack Pull 185x3 265x1 295x3 +10 * PR * had at least one in tank

    Music:
    Knocking on Heaven's Door - Bob Dylan

    Since Mr. Bingley's observation that his rack Pulls were +50lbs of his halted DL's. I figure I'll jump by 10's until
    I get to my halted (currently 272) + 40. (probably in the 315 area)

    Highly recommend J Killmond in General training logs / J2K Training log thread. He's shared some interesting stuff.

    One consensus on shoulder issues is that it is better to avoid them.
    An ounce of pre-hab is worth a pound of rehab.
    That being said, rehab is going great.

    I noticed that while that final single last rack pull session felt great at the time, my recovery was a little bumpier.
    I usually "feel ready to lift" in two days. I did not. Plus life....
    3's are working great, wondering if I should be doing 4's or perhaps 2 + 2 for the workset.
    Probably won't screw with something that is working this well.

  5. #795
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    Figuring out the starting weights for these has been "entertaining," to say the least. I may or may not have started my haltings too heavy, while my rack pulls feel fantastic. I started at a 35lb difference and am currently at the same, but if I can't complete my halting x8 workset this week, then I know that I started those too heavy.

  6. #796
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    Bill: That sounds very consistent with my experience.
    I'm hoping there is some "drag along" effect. I found that true between the dead and squat.
    My halted DL's got reset and uses 2 pound incr... while my rack pulls are running wild with 10 pound incr.
    Part of the reason I like that hanging stuff, is the extra grip work. So far, all double overhand no straps.
    My thought on the difference.... don't over think it. Stronger is stronger.

  7. #797
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    I always love a good PR. Well done.

  8. #798
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    Nice PR!!!

  9. #799
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    Tried to edit and it's gone...

    Oh well...on recovery you might need more than 48 hours...I just proved I do with squats 2 days after pulls. Not enough time...YMMV.

  10. #800
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    starting strength coach development program
    PizzaDad: Thanks! I'm feeling good.

    Fred J: Yeah, I keep failing to show up for the 3rd workout on 2 day splits. 3 makes more sense.

    Garage temp: 22 F Outside: -4 F

    Note: chalk is not as important at 22 F.

    rehab arc/press with hang 72x5 92x5,5,5

    Halted DL 185x3 247x1 274x3

    Music: On Down the Line - Patty Loveless
    Last edited by Cheesepuff; 01-26-2022 at 05:40 PM.

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