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01-17-2022, 05:31 PM
#791
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
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01-18-2022, 09:44 AM
#792
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
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01-18-2022, 11:49 AM
#793
Thanks for compiling those, Cheesepuff.
Thankfully I do not have any shoulder issues, but there will come a time.
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01-19-2022, 11:32 AM
#794
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.
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01-19-2022, 02:09 PM
#795
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.
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01-19-2022, 03:10 PM
#796
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.
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01-20-2022, 09:58 PM
#797
I always love a good PR. Well done.
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01-24-2022, 03:36 PM
#798
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01-24-2022, 04:10 PM
#799
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.
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01-26-2022, 09:53 AM
#800
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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