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Old 10-31-2009, 08:51 AM   #61
John Filippini
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Mike, I have been stretching, though I'm not always sure which stretches are actually effective on my shoulder. I just don't usually feel much of a stretch in that area.

Also, I attempted a set of 20 with the bar before lifting today, which helped get me warmed up. I know you were saying DBs, but it didn't occur to me at the time. We'll see.
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Old 10-31-2009, 02:48 PM   #62
John Filippini
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2009.10.31
Power Snatch: 4x40, 4x48, 3x56, 2x65, 1x65(f2), 2x65
Front Squat: 5x70, 4x82, 3x96, 6x4x110
Ab Game to 10 points

Notes:

1 - Power snatches were a little sloppy, apparently I was swinging some of them, but I couldn't really tell.

2 - No shoulder pain in FS! Form was decent too. Need to focus on keeping my chest up while relaxing my shoulders.
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Old 11-02-2009, 07:45 PM   #63
John Filippini
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2009.11.02
Power Snatch: 4x41, 3x48, 3x57, 3x3x64, 2x64(f3)
Front Squat: 4x70, 4x82, 3x98, 6x2x111
Clean Liftoffs (2sec Pause): 5x70, 4x82, 4x98, 3x3x107

Notes:

1 - Still no major pain in shoulder.

2 - May have been swinging power snatches a bit, hard for me to tell.

3 - Front squats continuing to feel easier at this weight.

4 - Holding ideal clean position below knees is annoying, but manageable at this weight.
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Old 11-03-2009, 05:20 PM   #64
John Filippini
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2009.11.03
Clean (HB): 4x60, 3x70, 3x82, 4x3x95
Jerk (Blocks): 60(f), 60(f), 40(f), 40(f)
Clean Pull: 4x85, 4x95, 4x105, 4x3x125
Rows: 3x6x65, 6x75

Notes:

1 - Still cannot jerk at all, too painful on the shoulder.
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Old 11-03-2009, 05:40 PM   #65
Emily Mattes
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Hmm, have you been keeping up the DC program regularly? Maybe it's time to switch to the Rippetoe injury method. Are you icing and stuff? Taking your fish oil? Not sleeping on it? The fact that it's going on this long is really worrisome.
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Old 11-05-2009, 07:17 PM   #66
John Filippini
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2009.11.05
Snatch (pause): 3x45, 3x55, 3x62, 1x70(f2), 2x70, 1x70(f2), 2x70
Back Squat (pause): 4x90, 3x3x120
Snatch Pull: 4x70, 4x80, 4x3x90

Notes:

1 - Snatches pausing in the receiving position are weird, and definitely a test of overhead control.

2 - Pause squats are just annoying, even at 70%

3 - Snatch pulls were feeling pretty forward, last set they finally kicked in a little better.
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Old 11-05-2009, 07:20 PM   #67
John Filippini
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I've been doing the DC program regularly, but only for the last couple weeks. Icing has been more intermittent, I tend to forget to do it once I get home. I've been out of fish oil for a while, some more should be arriving shortly. Sleeping on it... I have no idea.

Mike Walters will be visiting on Monday, so hopefully he can give some input. Also, the Rippetoe thing is just to do sets of 20 presses or something at light weight, right?
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Old 11-06-2009, 10:29 PM   #68
Emily Mattes
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Quote:
Originally Posted by From Rippetoe's forum somewhere
Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.
I've had it work on more things than just muscle-belly injuries. I've never had the discipline to actually lay off on all other work . . . But it's still worked for me.
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Old 11-08-2009, 09:25 AM   #69
John Filippini
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2009.11.06
Snatch Balance: 4x45, 4x55, 3x60, 4x3x70
Power Clean + Jerk: 3x50, 3x60, 2x70, 2x2x80
Power Clean: 2x2x80
Pause Lunges: 3x5x55
Pull Downs: 4x6x90#

Notes:

1 - Shoulder actually felt good enough to jerk a few sets, but called it off a little early and went back to just power cleans.

2 - I know lat pull downs seem lame, but it's worth noting that I have problems with these at 1/2 to 2/3 my bodyweight, even though I can do pull-ups. There's a particular part of the range of motion in my shoulder that this hits that I think needs work.


2009.11.07
Session 1
Power Snatch: 4x40, 3x50, 3x55, 3x2x65
Front Squat: 5x70, 4x80, 3x95, 6x5x110

Session 2
Clean: 3x60, 3x72, 2x85, 95(f), 95(f), 95, 95(f), 2x2x95
Clean Liftoff (Pause): 4x95, 4x3x105
Press: 2x6x40, 2x6x45

Notes:

1 - Squats were really good today, fast, tight, etc.

2 - Experimented with using a belt with cleans. That went... poorly.
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Old 11-10-2009, 06:16 AM   #70
John Filippini
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2009.11.09
Power Snatch: 4x43, 3x52, 3x61, 3x70, 2x70, 2x2x61
Front Squat: 4x70, 4x84, 3x102, 6x2x111
Clean Liftoff (Pause): 4x84, 4x102, 2x4x111
Incline Press: 5x135#, 6x165#, 3x6x155#

Notes:

1 - Power snatches were I think heavier than they should have been. Kinda working on the fly and converting from pound plates, so I may have overshot. Not the neatest power snatches ever.

2 - Front squats felt heavy. That may be from the 6x5 on Saturday.
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