Flipper's Weightlifting (and eventually maybe gymnastics and other stuff) Log

[Michael McKenna]

John, you did awesome. Seriously. You're going to the American Open before you realize it. Did Mike give you a series of stuff to do to fix your shoulder?

[John Filippini]

He mentioned one or two things to do. Main one I remember is to stretch in my warm up using a light weight - bent over, let your arm hang straight, holding the weight in your hand, then just do circles.

Any other suggestions for a tight sub-scapular and serratus interior?

[John Filippini]

2009.10.07
Back Squat: 5x70, 4x100, 3x115, 2x130, 140, 150, 160, 170, 175 PR
Press: 5x30, 4x40, 3x45, 2x52, 60, 65 PR, 67(f)
Deadlift: 5x70, 4x100, 3x115, 2x130, 150, 170, 190(f), 180, 185(f), 185 PR

Notes:

1 - Decided that I wanted to have fun and take a break from the fast lifts to do slow work - so a CrossFit Total was in order.

2 - BS at 175 actually felt really good, but decided not to push it too far with all the other work I was doing. A 10kg PR was good enough.

3 - Press only gained 2kg, but that's fine, it's the press.

4 - Haven't deadlifted in forever, so I gained a full 25kg over my last test. The 180 and 185 lifts were actually with a belt, which was an interesting experience. Woohoo, 400 pound deadlift!

5 - New total is 425kg, which isn't terrible. That's 5xBW, I'll get to 6x eventually.

[Michael McKenna]

The circle thing is something I was told in high school, and when I do it, everything is better. really. So I'll throw in 22 years of exerience with that movement as back-up. There are a lot of good, basic shoulder warm-ups and cool-downs to do, but here's mine:

Shoulder circles, slow, fast, both ways- in and out. Do a bunch until I feel loose. then, with a 5 kilo plate, a dumbbell, a med ball w/ handle, etc. I do: external rotations, a set of 10 or 2 both sides (elbow at my side, arms rotates out); then elbow up 90 degrees from my body, 2 sets of 10 or so, then elbow supported 90 degrees from my boyd, a set or two of 10, then do the circles in the sand drill Mike showed you.

Afterwards, I stretch my shoulder girdle. Sometimes first, sometimes later. If I'm really tight I stretch shoulders first. I do basic shoulder stretches, nothign fantastic. Once in a while I throw a bar on the rack, get under like I'm BSing, then I rotate my elbows up and forward. I usually load the bar to 100 kilos or so just to stabilize it. I try to get my elbows past my shoulders.

[Michael McKenna]

Check it out:

http://www.youtube.com/watch?v=A0ONHZmsFec

and:

http://www.tmuscle.com/free_online_a...lls_and_shrugs

[John Filippini]

Thanks for the info!

The Diesel Crew rehab program is what I used to get my shoulder back in shape when I was first starting with lifting, so I'm well familiar with it. I was thinking of going back to that while mixing in the exercise Mike showed me.

Isn't the shoulder girdle stretch you mention normally done with a FS position and someone pushing your elbows up?

Also, that T-Nation article looks really awesome!

[John Filippini]

2009.10.12
PC + FS + Jerk: (3+3+3)x50, (3+3+3)x60, (3+3+3)x70, 3x(3+3+3)x80
Front Squat: 5x70, 4x80, 3x95, 6x2x110 (1 min rest between sets)
Plank: 3x30s@50kg

Notes:

1 - Start of a few weeks focusing on general work capacity.

2 - The PC+FS+Jerk combo was murder for triples, but I generally did a pretty good job of keeping my form together.

3 - Timed FS was easy by comparison. Then again, they were only doubles at 80%.

3 - And we're back on board with the planks. Need to fix my weak abs.

[Michael McKenna]

PC+FS+Jerks bite. I hate doing them. They work wonders, though. I suppose you could do the stretch with the front squat and someone pushing your shoulders up. But you would need someone to push your shoulders up.

[John Filippini]

2009.10.13
Afternoon
PS+DS+OHS+BTN Snatch Jerk: 3x45, 3x3x55
Snatch Pull: 4x70, 4x80, 3x90, 4x3x95

Evening
Front Squat: 5x70, 4x80, 3x95, 2x110, 125, 140(f), 137 PR, 140(f)
Plank: 3x30s@55kg

Notes:

1 - I thought PC+FS+Jerk was bad. Today's complex was just silly. And yes, I did three of each piece, I just didn't feel like writing it out.

2 - In the afternoon I went a bit off program... but that means I got to rewrite my entire board in the span of a week, which I think is cool. The second attempt at 140 really felt right there out of the hole, but I hitched somewhere around parallel and lost all power.

[John Filippini]

2009.10.14
Snatch: 3x45, 2x53, 2x62, 2x68, 1x72(f2), 2x70, 1x70(f2), 2x70
Clean+Jerk: 2x60, 2x70, 2x85, 2x95, 100(f), 2x1x100
Back Squat: 5x90, 4x105, 3x125, 3x2x140

Notes:

1 - Snatches were all over the place today. Half the ones I made weren't that great.

2 - Clean and jerks were strong, but still not as consistent as normal.

3 - Squats were strong, nothing really to speak of.

4 - Going back to working in shoulder prehab work, but I'm not going to bother writing it all in here. I'll be doing the Diesel Crew program with the stretch Mike showed me worked in.