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Azinine's get swole journal

Azinine

Azinine

New member
What's up guys. I thought I would start this journal to add a little extra motivation to my transformation project.

I decided at the beginning of the year to get back in freakin' shape. I started the year around 255lbs and have lost 25 lbs to date. In addition to lots of cardio and improved diet, I've also been in the weight room, albeit without a real plan. So, I've decided to start the intermediate 5x5 program.

Goals:

- Get strong
- Lose the gut
- Get big

Current Stats:

Age: 30
Height: 6' 4"
Weight: 230lbs

Arms: 15"
Legs: 25 1/2"
Waist: 40" (boo)
Chest: 42 1/2"
Calves: 16"

I'll post pics soon.

Anyway, I started the workout this week so I've already gotten a couple of workouts in. I started the program based on the following 5 reps maxes:

Squat: 200lbs
Bench: 180lbs
Barbell Row: 135lbs
Deadlift: 200lbs (estimate, never done the deadlift before starting this program)
Overhead press: 115lbs

This may turn into the longest post ever, but here are the two workouts I've gotten in this week:

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Workout #1, 4/14/08

5 reps of each weight(lbs)
Squat: 93, 116, 139, 162, 185

Bench: 83, 104, 125, 146, 167

Barbell Row: 63, 78, 94, 109, 125

Abs: Stability ball rollouts, 2x10

Cardio: 30 mins on elliptical

Thoughts: Squat, bench and rows were super easy but I guess that's the way it's supposed to be in week 1. The ab rollouts really got me, though. I was sore for the next two days.

---------------------------------------------------------------------
Workout #2, 4/16/08

5 reps of each weight(lbs)
Deadlift: 115, 140, 160, 185
Overhead Press: 65, 80, 95, 105
Squat: 95, 115, 140, 140

Cardio: 20 mins, elliptical

Thoughts: I was pressed for time so I couldn't do any assistance lifts and had to cut the cardio session short. As far as the lifts went, everything was easy. This surprised me with the deadlifts since this was the first time I've ever done them. I think I'm going to reset my 5RM to 215 for the purposes of this program. Bump it up a little bit... Although the deads seemed easy at the time, the next day I woke up with some nice soreness in my upper back. Very good :)

I'm digging it so far and I am excited to have a plan for progress. I'm supposed to get in the week's final workout tomorrow but work may prevent this. If so, I'll definitely do it Saturday. As I said earlier, I'll get some pics up soon.

later.
 
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i wouldnt change your program. just stick to the weight you got and while its easy be sure to concentrate on form so when it becomes difficult you wont destroy your self. when i started the 3x5 *same basic lifts different method of adding weight* i started ridiculously low on alot of the lifts so i did accessory lifts but eventually the program got hard and now i dont feel i dont have the energy some times for the extra lifts, which is ok because the program is designed to be all you need. i look forward to seeing your progress. keep up with it were all rootin to see the progress in next few months
 
Nice start. I look forward to see your progress. I am in a similar boat with a goal of losing my gut and getting stronger and I started a 3X5 two weeks ago. I think I am going to start my own journal as I think it adds some accountability and its fun to share your success with the forum. Keep it up.
 
Workout #3, 4/18/08

Time for the final workout of the week. I was really drained after work today (physical labor) so I was thinking about postponing the workout until tomorrow. I decided that I wanted 2 days of rest before resuming next week so I got my butt to the gym. I walked in at 7:00 and I was the only one there! Anyway...

Madcow 5x5, by the way...

Squat: 95x5, 115x5, 140x5, 160x5, 190x3, 140x8

Thoughts: First exercise I did, so I was feeling drained going into it. I struggled slightly on the last rep of the heavy triple. I wasn't close to missing it or anything, it just wasn't as easy as it would have been were I fresh. The good news is, it woke my body and mind up! After squats I was feeling good! I made sure to go nice and deep and I really felt it in my hips...

Bench: 85x5, 105x5, 125x5, 145x5, 170x4, 125x8

Thoughts: Easy-greasy. I did an extra rep on the heavy triple because I bounced the 3rd rep off my chest a little.

Barbell Row: 65x5, 80x5, 95x5, 110x5, 130x3, 95x8

Thoughts: Pretty easy. The heavy triple was only slightly challenging.

Overall thoughts: Good first week. Can't wait for Monday. Can't wait to deadlift again.
 
Just thought I would add that I experienced a personal first today. I've read about those guys who do 1/4 squats but today I finally witnessed it in person. While I was in the squat rack a guy walked in, looked at me and then turned around and left the weight room. He came back a couple of minutes later, looked at me in the squat rack (we only have one) and proceeded to do some dumbbell presses and left again. I took a look at the guy and remember thinking to myself that he obviously doesn't train legs (decent upper body, chicken legs). I finished my squats, moved to the bench and this guy comes back a few minutes later. He jumps into the squat rack and does a couple of sets of 185. His thighs never get past 45º. I couldn't help but smile.

later.
 
4/19/08

Cardio: 30 mins jogging on treadmill

Reminded me of why I switched to the elliptical for the bulk of my cardio. Shin splints started rearing their ugly head towards the end of the jog.
 
4/21/08, Workout #4

Squat: 95x5, 120x5, 145x5, 165x5, 190x5

Row: 65x5, 80x5, 95x5, 110x5, 130x5

Bench: 85x5, 110x5, 130x5, 150x5, 170x5


Assistance: Abs: 2x10 Stability Ball Rollout

Cardio: 15mins HIIT on elliptical


Thoughts: All lifts were relatively easy. The toughest thing I did today were the rollouts. Looks like another easy week... :)

later.
 
i noticed depending on which shoes i wore the shin splints come and go at different times.. given both shoes i wear really arent made for running to much but i do notice a difference from my street shoes to my indoor soccer ones. keep it up man. i hate cardio with a passion but once im done with it for the day i always feel pretty good i didnt punk out after 15 min
 
keasbey said:
i noticed depending on which shoes i wore the shin splints come and go at different times.. given both shoes i wear really arent made for running to much but i do notice a difference from my street shoes to my indoor soccer ones. keep it up man. i hate cardio with a passion but once im done with it for the day i always feel pretty good i didnt punk out after 15 min
Click to expand...


Thanks for the advice. I do my cardio in running shoes, though. They are a bit old, though. If you're referring to my 15min session today it was because I did HIIT. From what I've read, 15min is fine. It's certainly not a punk out, in any case. I feel more drained after a short HIIT session than I do after a 30-40 min normal cardio session
 
Whoa! I have a question for you guys. If you notice in the first picture I posted my right shoulder sits lower than my left. I checked myself in the mirror just to make sure it's really there and it is. I can certainly "fix" it but it doesn't feel natural. When I am truly relaxed, that's what happens. My question is: What could cause this? Is is just poor posture or could something else be going on?

thanks.
 
Workout #5, 4/23/08

Deadlift: 135x5, 155x5, 180x5, 205x5

OHP: 80x5, 80x5, 95x5, 110x5

Squat: 95x5, 120x5, 145x5, 145x5

Thoughts: Glad I upped my theoretical deadlift max because it was still relatively easy. The last set of overhead presses was a bit difficult. This could be because I misread my log book and did 80lbs on my first set when I was supposed to to 70lbs. Or it could be that this will be the first lift that I have to reset...

Good workout overall.
 
Workout #6, 4/25/08

Squat: 95x5, 120x5, 145x5, 165x5, 195x3, 145x8

Bench: 85x5, 110x5, 130x5, 150x5, 175x3, 135x8

Barbell Row: 65x5, 80x5, 95x5, 110x5, 130x3, 95x8

Thoughts: The only set that was a little bit challenging was the heavy triple and the final set of 8 for squats. Everything else was pretty darn easy.
 
Workout #7, 4/28/08

It's the start of week 3 on the intermediate 5x5 program. I went into it feeling like complete crap for some reason. Very low energy today. I was able to complete the workout, though, so that's good. The top sets for each lift were pretty difficult. Especially the bench.

Squat: 100x5, 120x5, 145x5, 170x5, 195x5

Bench: 90x5, 110x5, 130x5, 155x5, 175x5

Barbell Row: 65x5, 80x5, 100x5, 115x5, 130x5
 
Decent lifts so far. It makes me envious to see everyone walk into the weight room and start at such a higher level then I did. But I was just a week, skinny guy who did a ton of cardio before I started lifting seriously.

Either way good luck on losing that fat and hopefully you stay dedicated and your strength skyrockets! Either way I wish you the best of luck and I will be checking on this journal every so often.
 
Workout #8, 4/30/08

Another good, relatively easy workout today. The last set of OHPs was a little difficult but not that bad.

Deadlift: 135x5, 160x5, 185x5, 210x5

OHP: 70x5, 85x5, 100x5, 110x5

Squat: 100x5, 120x5, 145x5, 145x5
 
Great job bro....way to keep it up. I'm just getting back in the gym myself. I've got a lot more to do on the fat loss part than you though. With my diet dialed in and constant cardio I know I'll be on par in no time. Keep pluggin away, I'll be checkin in on your progress.....watching other's success fires me up!
 
Workout #9, 5/2/08, Week 3, Day 3

Squat: 100x5, 120x5, 145x5, 170x5, 200x3, 145x8

Bench: 95x5, 110x5, 130x5, 155x5, 180x3, 135x8

Barbell Row: 65x5, 80x5, 100x5, 115x5, 135x3, 100x8

Overall great workout. The heavy triple for the squat was a little heavy. My legs just felt a little weak today. I was concerned that I wouldn't be able to do the heavy triple on bench today because I woke up with a "crunchy" right shoulder. By the time I worked my way up to 180 if felt good, though, and I banged it out with no problem. Looking forward to starting week 4!
 
Workout #10, 5/5/08, Week 4, Day 1

Excited about starting week 4. Pretty good workout today.

Squat: 100x5, 125x5, 150x5, 175x5, 200x5

The heavy set was pretty taxing but I got it done without a problem. I was pretty winded afterward.

Bench: 90x5, 115x5, 135x5, 160x5, 180x5

Easy

Barbell Row: 70x5, 85x5, 100x5, 120x5, 135x5

I couldn't keep strict form on the final set... had to cheat a little on the last couple of reps...
 
Workout #11, Week4, Day 2

Squat: 100x5, 125x5, 150x5, 150x5

OHP: 70x5, 85x5, 100x5, 115x5

Couldn't keep strict form on the last set. Had to do push presses. If I remember correctly, that's ok, though. Still, I think I may keep the OHP numbers the same next week.

Deadlift: 135x5, 160x5, 190x5, 215x5

Deads felt good.
 
Workout #12, 5/9/08, Week4, Day3

Woo Hoo! Just like Sculelos I hit three PRs today.

Squat: 100x5, 125x5, 150x5, 175x5, 205x3 (PR), 150x8

Squats felt REALLY strong.

Bench: 90x5, 115x5, 135x5, 160x5, 185x3 (PR), 135x8

On the other hand, I felt weak today on the bench courtesy of my crunchy right shoulder. I barely got the last rep of the heavy triple.

Pendlay Row: 70x5, 85x5, 100x5, 120x5, 140x5 (PR), 100x5

I spaced out when I was doing the heavy triple and I went ahead and did 5 reps. Good news is: It was easy!
 
Nice lifts. Your squats are almost identicle to how mine went although your Bench and Military are definitely higher and your Rows and Deadlift look to be a bit lower.

I suppose we both have both been lifting for awhile. Just neither of us took it this seriously until recently.

Good job man! Your doing great.
 
Workout #13, 5/12/08, Week5, Day1

Another great workout. Set PRs in each lift.

Squat: 100x5, 130x5, 155x5, 180x5, 205x5 (PR)

Bench: 95x5, 115x5, 140x5, 160x5, 185x5 (PR)

Pendlay Row: 70x5, 85x5, 105x5, 120x5, 140x5 (PR)
 
Workout #14, 5/14/08, Week 5, Day 2

Good workout. A couple more PRs...

Squat: 105x5, 130x5, 155x5, 155x5

OHP: 75x5, 90x5, 105x5, 120x5 (PR)

Deadlift: 140x5, 165x5, 195x5, 220x5 (PR)
 
Workout #15, 5/16/08, Week 5, Day 3

Another solid workout. The PRs continue.

Squat: 105x5, 130x5, 155x5, 180x5, 210x3 (PR), 155x8

Squats were pretty easy. I think I have a lot of room to improve with this lift.

Bench: 90x5, 115x5, 140x5, 160x5, 190x3 (PR), 140x8

The heavy triple was somewhat difficult. My shoulder wasn't hurting as much as it has in the past but it wasn't perfect either. Looks like this is going to be an ongoing problem that will limit my gains.

Pendlay Row: 70x5, 85x5, 105x5, 120x5, 140x5 (PR), 105x5

Rows were super easy. Definitely have a lot of room to improve here. Once again, I zoned out on what was supposed to be the heavy triple and I did the weight for 5 reps.
 
Workout #16, Week 6, Day 1

Squat: 105x5, 130x5, 160x5, 185x5, 210x5 (PR)

Bench: 95x5, 120x5, 140x5, 165x5, 190x5 (PR)

Pendlay Row: 75x5, 95x5, 110x5, 135x5, 150x5 (PR)
 
Workout #17, Week 6, Day 2

Pretty good workout today. I went into it with pain in my left hip, though, that was leftover from Monday's workout. The pain is definitely being caused by squats. I'm not sure if my form is poor or what. Today I narrowed my stance by an inch or two and that seemed to help the pain during the lift. Perhaps I was too wide? Anyway, I hope it goes away soon or I may have to take a week off from squatting.

I hit 2 plates today on deads! I know that's nothing compared to almost everyone else here but it's a nice milestone for me. They're still pretty easy so I should be able to keep adding weight for many weeks to come. I can tell that I'm getting close to the point where I will have to reverse my grip, though.

Squat: 105x5, 130x5, 160x5, 160x5

OHP: 75x5, 90x5, 105x5, 120x5 (PR)

Deadlift: 140x5, 170x5, 200x5, 225x5 (PR)
 
about your right should being cocked up, that's bit like me
I guess you use a mouse and computer a lot? :)
And alway carry bags with your right shoulder?

upper traps are probably tighter on that side - fascia and all that jazz.
That happens over time from bad living habits etc
Gonna take a whole lot of foam rolling and change of your work/sitting/ movement patterns to fix
 
Pain when your squatting is obviously not good and I would look into coolcolj's post for some good info on how to go about fixing it. Besides that your doing good though. Nice work so far your progress has been good.
 
coolcolj said:
about your right should being cocked up, that's bit like me
I guess you use a mouse and computer a lot? :)
And alway carry bags with your right shoulder?
Click to expand...

yes and yes. Foam rolling is now a part of my daily routine.
 
your just basicly tight in the upper traps and a few other areas from holding a certain posture from long periods of time and then the fascia molds intself into that position. Same issues as me
 
5/24/08, Week 6, Day 3

I postponed this workout until today hoping that my hip would feel better. It didn't, so I'm officially taking a break from squats. Hopefully I won't have to take more than a week off. Once the pain goes away, I'll back the weight up a little and start over. So, an abbreviated workout today. New PR on the bench.

Squats: none

Bench: 95x5, 135x5, 140x5, 165x5, 195x3 (PR), 140x8

Pendlay Row: 75x5, 90x5, 110x5, 135x5, 150x5, 110x8

My hip bothers me a little while rowing as well. Not too bad, though. Will do lots of foam rolling and stretching this coming week. Will also make an effort to up the cardio. I need to lose fat.
 
5/26/08, Week 7, Day 1

I woke up with no hip pain today! Woo hoo! So, like the knucklehead that I am, I decided I would start squatting again today. I started over with last weeks weights and narrowed my stance a bit as this seems to help. Everything was going well until the final set, then the pain came back. Still hurting now, but not as bad as is has been in the past. I think I'll skip Wednesday's squats for sure, maybe the rest of the week. It's just that I really hate to miss squats. Feels like I don't get a good workout when I do.

Squats: 105x5, 130x5, 160x5, 185x5, 210x5

As I said, the hip pain came back on the final set. Also, the last set was pretty difficult for me. I think the narrowed stance along with the pain I was feeling accounted for this.

Bench: 100x5, 120x5, 145x5, 170x5, 195x5 (PR)

Almost at 200lbs! 195x5 was pretty tough. Starting to get scary without a spotter.

Pendlay Row: 75x5, 95x5, 115x5, 130x5, 150x5

The hip pain made me lose my form on these. Because the hip was hurting I didn't bend at the knees and hip enough to have my back parallel to the floor. I noticed that I was rounding my back a bit on the last two sets.
 
5/28/08, Week 7, Day 2

Hip pain wasn't too bad today but I had already decided not to squat until Friday at the very least. Probably shouldn't do that but I must say that I love to squat... Set a couple more PRs today.

Squats: none

OHP: 80x5, 95x5, 110x5, 125x5 (PR)

I can't wait till I can put a couple 45s on each side!


Deadlift: 145x5, 175x5, 205x5, 230x5 (PR)

Deads continue to be easy but were easier than normal today. I suppose the lack of squats beforehand had something to do with that.
 
5/30/08, Week 7, Day 3

Three PRs today! The hip has been feeling ok this week so I decided to squat today. The pain came back on the heavy triple but has subsided pretty well since then. I'll see how it feels Monday, but I may have to force myself to take a week off from squatting. :(

Squats: 105x5, 130x5, 160x5, 185x5, 215x3 (PR), 160x8

The heavy triple was TOUGH. Before the hip pain started a couple of weeks ago I was adding weight to this lift with ease and felt like I had a lot left in me. I'm going to have to get rid of this pain if I'm going to make any real progress on this lift.

Bench: 100x5, 120x5, 145x5, 170x5, 200x3 (PR), 145x8

Pretty stoked to hit the 200 mark on the bench. I was nervous going into it as I had no spotter. Was looking around the gym for candidates but all I had to choose from was an old fat guy and a woman who probably didn't weigh more than 100lbs... Turns out the worry was unfounded because I had no real trouble completing the reps.

Pendlay Row: 75x5, 95x5, 115x5, 135x5, 155x5 (PR), 115x5

I don't know what it is about the rows but I always forget that I'm only supposed to do 3 reps on the heavy set... It was easy enough, though.

Assistance: 2x8, wide grip pull ups with 60lbs assistance

First time I've done pull ups but I think I'll start adding them in every Friday from here on out. I could really feel it in my biceps and lats.
 
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6/2/08, Week 8, Day 1

Can't believe I'm in week 8 already. Had a great workout today. Three PRs.

Squat: 110x5, 135x5, 160x5, 190x5, 215x5 (PR)

Squats felt great. Hip pain wasn't much of a factor. It was there, but not too bad. Hopefully the foam rolling and stretching I've been doing is starting to pay off.

Bench: 100x5, 125x5, 150x5, 175x5, 200x5 (PR)

As I've mentioned earlier, the bench is getting heavy enough to worry me a little since I usually have no spotter. The last set was tough but I wasn't in any real danger of failing on any of the reps. I'll just keep going as long as I can. I guess I can just dump the weight off of the sides if I have to.

Pendlay Row: 80x5, 100x5, 115x5, 135x5, 160x6 (PR)

The last set was a little tough. I think I may have rounded my back a little bit on a couple of the reps. It was tough to tell, though.

Assistance: 3x8, Assisted pullups (70lbs)
 
do you do any hip mobility work at all? Might help your hip along with foam rolling off course and stretching
 
coolcolj said:
do you do any hip mobility work at all? Might help your hip along with foam rolling off course and stretching
Click to expand...

No I don't. Not even sure what it means. :) Any examples you can point me to?
 
great work dude! you made some serious progress in just over a month, keep it up.
 
6/4/08, Week 8, Day 2

Time for another installment of everyone's favorite journal. :p

Good workout today. Squats/hip felt good. Only the slightest twinge of pain today. Two more PRs.

Squat: 110x5, 135x5, 160x5, 160x5

Military Press: 80x5, 95x5, 110x5, 130x5 (PR)

Deadlift: 150x5, 185x5, 210x5, 240x5 (PR)

I'm going to start doing power cleans instead of barbell rows effective immediately. Since I haven't done them in years, I'm going to experiment with them during Friday's workout and try to establish an accurate 5 rep max to start working off of for the following weeks.

later.
 
p.s. - Weighed in at 222lbs this morning. So, I've lost 8 lbs since starting this journal and 33lbs since the beginning of the year. All the while getting stronger. Progress!!
 
Azinine said:
p.s. - Weighed in at 222lbs this morning. So, I've lost 8 lbs since starting this journal and 33lbs since the beginning of the year. All the while getting stronger. Progress!!
Click to expand...

Hey great job bro!!! I've dropped 10lbs since the beginning of my journal. Keep it up!
 
Good and bad today. Squats felt really strong and there was almost no hip pain. However, my right shoulder was extremely crunchy today and I couldn't complete the heavy triple on bench. In fact, I unracked the weight and then promptly reracked it. I did, however start power cleans today and I loved them! I wish I had started them earlier.

Squat: 110x5, 135x5, 160x5, 190x5, 220x3 (PR), 160x8

As I said, squats felt really good. I was going nice and deep with little or no hip pain. I could have done 5 reps at 220 pretty easily but didn't...

Bench: 100x5, 125x5, 150x5, 175x5, 205x0, 150x8

Bummed about the bench. I knew I was in trouble, though, when 175x5 was tough. My freaking shoulder was just hurting too much. I was the only person in the weight room today so there was no chance of a spotter for 205. I don't think a spotter would have mattered anyway.

Power Clean: 115x5, 135x5, 155x5 (PR), 135x5

Awesome! I love this exercise. From now on I'll be doing these instead of barbell rows. We'll see where I'm sore tomorrow but I can already tell that it hit my traps and forearms pretty hard. It was also great cardio. I think that, for the purposes of the program, I'm going to set my 5RM at 165lbs.
 
You have some serious shoulder issues, and that's the problem with the 5x5 setup, you have no other exercises to address imbalances to fix this shoulder issue. Apart from foam rolling and tissue work :)

you need to do more back work, just benching alone will make things worse every week
hit the lower and mid traps hard, rear delts as well, along with external rotation cuff moves and subscap exercises. Scapular stability with pushup plus
And stretch the crap out of the pecs, lats and upper traps.

The power cleans will start to make your upper traps tight sooner or later, which will add to your shoulfer problems so make sure you stretch them hard and massage em often as well

My motto - fix your body up first and make sure everything is working properly and can move well, then load up the exercises to get bigger and stronger while maintaining things. Otherwise it's like your trying to race a car with bad tyres and suspension, only a matter of time you fatally crash...
 
coolcolj said:
You have some serious shoulder issues, and that's the problem with the 5x5 setup, you have no other exercises to address imbalances to fix this shoulder issue. Apart from foam rolling and tissue work :)

you need to do more back work, just benching alone will make things worse every week
hit the lower and mid traps hard, rear delts as well, along with external rotation cuff moves and subscap exercises. Scapular stability with pushup plus
And stretch the crap out of the pecs, lats and upper traps.

The power cleans will start to make your upper traps tight sooner or later, which will add to your shoulfer problems so make sure you stretch them hard and massage em often as well

My motto - fix your body up first and make sure everything is working properly and can move well, then load up the exercises to get bigger and stronger while maintaining things. Otherwise it's like your trying to race a car with bad tyres and suspension, only a matter of time you fatally crash...
Click to expand...


Wow. I'm gonna PM you...
 
feel free to repost what I PM'ed you - it's something I basicly copy and paste, because I help so many people with these issues already - it's very very common :)
Helped the last guy, he is benching pain free now

stop benching for now

tennis ball work - the pecs, front delts, biceps, lats, upper back, upper traps. And stretch the same muscles

do scapular wall slides

and those exercises I in the articles I PM'ed you. You don't have to do all of em.
But do pushups with a full extension at the top for scapular work and stability - you don't even have to do the pushup, just the extension at the top.
Either the face pull or a seated low pulley cable row for the lower/mid traps, some isolated external rotation work, and a subscap rotation as well

as long as they don't hurt

the diesel crew youtube vid exewrcise complex pretty much hits all those muscles as well
 
coolcolj said:
feel free to repost what I PM'ed you - it's something I basicly copy and paste, because I help so many people with these issues already - it's very very common :)
Helped the last guy, he is benching pain free now
Click to expand...

Here is what coolcolj PM'd me, if anyone else is interested:

yes stop benching would speed up the fixing. Basicly your internal rotors, pecs and lats are overpowering your external rotors strength wise. And off course poor mobility and tightness.

I would just add some selected exercises into your workouts. Doesn't have to be high volume, and it's taxing, go light, highish reps and just 2 sets tops

good shoulder warmup complex - that hits all the muscles I stated
http://www.youtube.com/watch?v=xCp-YynBEvE

good article
http://www.t-nation.com/findArticle...05-183-training

do the face pulls like in this article - if it doesn't hurt. PLus good info in here
http://www.t-nation.com/article/per..._and_shrugs&cr=

I have answered this stuff so many times - I'll do a copy and paste

Mirror test
stand in front of a mirror, take a deep breath and then let it out and relax. Then see which way your arm rotates, both hands should be parallel to each other. If the thumb points inward then you have tight internal rotors - pecs, lats, etc

And possibly weak and lengthened external rotors

If arms also angle forward, when viewed from the side then tight front delts, pecs and biceps



I'd drop the pullups for now, they just make the lats stronger and tighter - lats = internal rotor
stick to horizontal pulling

Light benching maybe ok, if it doesn't hurt, but if it does then your just prolonging the agony.
Some aspects of cuff impingement are not reversable by rehab if left for too long, so if in doubt don't bench, press and do pullups until everything is good again

all this stuff is good, but don't forgot to stretch the heck out of your pecs, lats, both vertical and horizontally, upper traps/neck and front delts everyday. And see the stuff in that shoulder article I mentioned before in my glute activation stretch move thread. Active stretches are a must, not just passive static stretches. Stuff like reach, roll and lift should be done

It will take time, don't expect results quickly. And when it's OK, keeping doing this stuff!
 
So, I'll be dropping bench press and pull ups from my workout for the time being.

In the gym, I'll be doing the YTWL exercise and the face pulls for sure. Probably some other stuff as I keep reading the articles that coolcolj suggested. At home I'll be doing lots of foam rolling, active and passive stretching of my pecs, lats and traps. I gotta get this shoulder fixed.

I noticed today when I was stretching my pecs that my right pec is WAY tighter than my left. I had no idea...


I'll continue with my other lifts according to the 5x5 program.
 
do the tennis ball on the whole pec, against the wall. It takes a while to work the whole pec. I start from the collar bone and slowly roll across stopping at major pains sites, working down, an inch at a time, but you might find the whole pec sore anyway like me from general tightness :)
Be sure to hold and release the area right where to inserts into the front delt
Dig in deep and get at the pec minor, as per that article, when it's short and stiff, bad things happen

anyone who sits infront of a PC, whille be mega tight in the pecs!
And lats too, a bit harder to get at, but it can be done with a tennis ball against the wall, and get at the area inbetween rear delt and lat when you raise your arms with a tennis ball against the wall. Go deep into the shoulder, some nasty trigger points here in most people.
And biceps, front delts off course.

along with pushup plus, consider doing dip shrugs, starting with abench dip style and then progress to dip bars. Keep arms locked and shrug up and down, with a high chest. Good for the serratus anterior and scapular stability.


also this might help your hips
http://www.t-nation.com/readTopic.do?id=1508256
 
6/11/08, Week 9, Day 2

Tough workout today. I had a taxing day at work so I was pretty drained going into it. I was able to complete everything, but it was harder than usual. Very low energy...

Shoulder warmup: YTWL w/ 5lb DBs. 1 set, 3 reps of each movement.

I can tell that my pecs are super tight when doing this. For most of the movements I can't raise my arms high enough to be on the same plane as my back... Gots ta keep stretching and foam rolling.

Squat: 110x5, 140x5, 165x5, 165x5

No hip pain!

Push Press: 85x5, 100x5, 120x5, 135x5 (PR)

These were very difficult today. I mentioned that I had a taxing day at work. Well, it was taxing because I was basically lifting shit over my head all day... Still, I got a nice PR. It was cool to put a couple of big-boy plates on each side!

Deadlift: 150x5, 185x5, 215x5, 245x5 (PR)

Last two sets were tough! I think I may have rounded my lower back a bit on the first couple of reps of the last set... Not good. Noticed it and corrected it for the last 3 reps. My back is not destroyed :)

Shoulder rehab: Face pulls, 2x10, 30lbs
 
6/14/08, Week 9, Day 3

Shoulder warmup/rehab: YTWL w/ 5lb DBs.
face pulls, 2x10, 30lbs

Squat: 110x5, 135x5, 165x5, 190x5, 225x3 (PR), 165x8

2 plates, baby! Squats felt great. No hip pain! Plenty of room to improve on this lift. Before the set of 225 I found myself saying "light weight, baby!" to myself ala the Ronnie Coleman deadlift video. It worked. ha...

Bench: none

Power Cleans: 95x5, 95x5, 115x5, 135x5, 155x3, 115x8

The cleans totally wiped me out. This is one of the best cardio exercises I've ever done. I was sweating buckets when I was finished. I love these things. Unfortunately, I think I'm going to switch back to barbell rows because of my shoulder problem (which is getting better, by the way). The cleans really hit my traps which I don't really need right now. If they get tighter it will just jack up my shoulder more. The barbell rows will make my middle back stronger which is exactly what I need. I'll come back to the power cleans one of these days.
 
Nice lifts and great progress! Take care of that shoulder though you don't want to be completely messed up due to a shoulder injury.
 
6/17/08, Week 10, Day 1

Shoulder work: YTWL w/ 5lb DB, facepulls, 30lb, 2x10

Squat: 115x5, 140x5, 170x5, 195x5, 225x5 (PR)

Bench: 95x5, 115x5, 140x5, 160x5, 185x0

Pendlay Row: 80x5, 95x5, 115x5, 135x5, 150x5

My shoulder has been feeling a lot better lately so, like a knucklehead, I decided to bench today. I set the weight back 3 or 4 weeks and gave it a go. Everything felt fine until the set of 160 and it started hurting again so I quit. So, bench is out again and I'll continue to work on the shoulder.

Squats felt really good although the last set was pretty tough. I kicked my running shoes off before starting and squatted in my socks. It made a hell of a difference. Felt much more stable while in the hole, especially. I will do this from now on. I just hope I don't drop a weight on my toe.
 
6/20/08, Week 10, Day 2

Shoulder warmup: YTWL w/ 5 lb DBs

I must have slept on my shoulder wrong or something because it was extra crunchy today. It was popping with slight pain on the "L" portion of the exercise.

Squat: 115x5, 140x5, 170x5, 170x5

Squats felt really good. Went nice and deep with no hip pain. Doing them in my socks really makes a world of difference. I would love to get some Chucks but they don't make them in my size :(

Push press: 85x5, 105x5, 120x5, 140x5 (PR)

Tough but manageable. I'm getting close to a failure weight on these. Not there yet, though.

Deadlift: 155x5, 190x5, 220x5, 250x5 (PR)

The last set was tough. I was dizzy when I finished! Nice little milestone, though.
 
For those who care:

The novelty of updating this journal with every workout has worn off! I'm still working hard but I think I'll just update every couple of weeks or so. I'll still be around, that's for sure.
 
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