Parabellum's Power Log v2

[Parabellum]

2/3/05 shoulder/back day- weary of shoulder.....


Cuff complex
Rack pulls - just above the knee
135x10 225x3 315x3 415x3 495x3 585x1

DB shrugs
100x20 140x15 200x15 200x15 200x15 140x20

Front raises - I've read going heavy on these can cause shoulder problems
10x15x3 15x10

Side Raises
10x15x2

T bar rows
45x5 90x10 185x8 225x5

Cable lat raises +/- movement
10x10 12.5x10

Standing curls
50x
50 50x8

 

[Quadsweeps Sister]

2/3/05 shoulder/back day- weary of shoulder.....


Cuff complex
Rack pulls - just above the knee
135x10 225x3 315x3 415x3 495x3 585x1

DB shrugs
100x20 140x15 200x15 200x15 200x15 140x20

Front raises - I've read going heavy on these can cause shoulder problems
10x15x3 15x10

Side Raises
10x15x2

T bar rows
45x5 90x10 185x8 225x5

Cable lat raises +/- movement
10x10 12.5x10

Standing curls
50x
50 50x8

I looked throughout your log and wanted to comment about the shoulder pain. I did see you mentioned now more dips or presses, but saw you still do presses with DB from time-time...The front raises can cause shoulder pain, but primarily the pressing overhead. After 7 years of super heavy pressing movements for bodybuilding I was heading for surgery after an MRI. I switched to PL and my shoulder pain has really diminished. We do front plate and barbell raises (not super heavy) power cleans, and face-pulls (love these!) We stay away from any fly and side movements. Mine shoulder took ~ 6 months to improve when I switched training types. The pain still comes when I bench sometimes and it torques on squat also - but overall it has improved ~75%. I hope yours will too.

 

[Parabellum]

I looked throughout your log and wanted to comment about the shoulder pain.
I did see you mentioned now more dips or presses, but saw you still do presses with DB from time-time...The front raises can cause shoulder pain, but primarily the pressing overhead.
After 7 years of super heavy pressing movements for bodybuilding I was heading for surgery after an MRI. I switched to PL and my shoulder pain has really diminished. We do front plate and barbell raises (not super heavy) power cleans, and face-pulls (love these!) We stay away from any fly and side movements. Mine shoulder took ~ 6 months to improve when I switched training types. The pain still comes when I bench sometimes and it torques on squat also - but overall it has improved ~75%. I hope yours will too.

I added the shoulder presses only because I have not done them in the past and I think the lack of shoulder work contributed to my shoulder surgery.

The front raises I stay very light. I read that heavy front raises kill your shoulders.

When I started powerlifting I religiously followed the basic 9 week program from elitefts.com and it worked wonders!!!. It worked so well I did it for a year and half. Them I hurt my hamstring where it ties in where the butt is , doing sumo deads because I fest the 9 wk program lacked dead work and it does. (I never pulled sumo before that). Westside lacks in shoulder work as most people are starting to acknowledged!!! After a 1.5+ yrs I discoverd Metal Militia. They were a god send. I followed the template off their website. Even though it was forf shirted lifters. I did it all raw and my bench press jumped up every single week.

Then I went to Mike Millers seminar and discovered that I was doing everything all wrong. I got stronger but I was doing all the exercises wrong. I never in my life benched in a shirt before that day. Mike and Deb went out of their way to get me shirt and help me out and still do to this day.

We all know Mike MIller and his crew......ASTOUNDING!!!!-

 

[Quadsweeps Sister]

I added the shoulder presses only because I have not done them in the past and I think the lack of shoulder work contributed to my shoulder surgery.

The front raises I stay very light. I read that heavy front raises kill your shoulders.

When I started powerlifting I religiously followed the basic 9 week program from elitefts.com and it worked wonders!!!. It worked so well I did it for a year and half. Them I hurt my hamstring where it ties in where the butt is , doing sumo deads because I fest the 9 wk program lacked dead work and it does. (I never pulled sumo before that). Westside lacks in shoulder work as most people are starting to acknowledged!!! After a 1.5+ yrs I discoverd Metal Militia. They were a god send. I followed the template off their website. Even though it was forf shirted lifters. I did it all raw and my bench press jumped up every single week.

Then I went to Mike Millers seminar and discovered that I was doing everything all wrong. I got stronger but I was doing all the exercises wrong. I never in my life benched in a shirt before that day. Mike and Deb went out of their way to get me shirt and help me out and still do to this day.

We all know Mike MIller and his crew......ASTOUNDING!!!!-

We read the Metal Millitia after having done the WSB workouts. Had started off with the same 9 week program and did it twice through - but the second time around my training partner thought we should change things. Felt we weren't getting enough of any one exercise long enough to see what was building/growing and what was not. We have what I think is now a combination of WSB, EliteFTS, Millitia arch style and some of our own thoughts thrown in. Its probably that way for everyone. All I know is that in BB, my shoulders were big and strong (and really painful)...once I stopped BB is when all the pain came. Then I switched over to PL and my shoulders have become normal again. I don't know - I wish we did more shoulder work for looks, but it just hurts. And my bench was not any better when I could press 70lbs DB's for sets of 8 or militiary press 135lbs. Those were the things that destroyed my shoulder. Its funny - just like the doctors tell you - when you stop doing "that" the pain will stop too. And it does - but we will not stop will we? At least not until we are ready for a change.

 

[curgeo]

What irritates me is how people bash Mike and his crew. They give back so much to the sport and he is such a good guy....I have no idea if it just makes people feel better about themselves to knock a guy that is stronger than ANYONE on the squat?!

Mike is a standup guy and I know people that train at his gym. He gives of his time to help others.

I just don't get idiots I guess.

 

[Parabellum]

Bench day 2/6/05

Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1 zero pain

shirt 4 board (hpdp blast shirt, cut up the back to open it up)
365x3
405x1
455x2
455x0

No shoulder pain while pressing. But there was some pain form just having the shirt on. Guess my shoulder is still hurting from my lost groove fiasco 2 weeks ago.

 

[Parabellum]

What irritates me is how people bash Mike and his crew. They give back so much to the sport and he is such a good guy....I have no idea if it just makes people feel better about themselves to knock a guy that is stronger than ANYONE on the squat?!

Mike is a standup guy and I know people that train at his gym. He gives of his time to help others.

I just don't get idiots I guess.

People are jealous.

 

[Parabellum]

2/8/05 Tri Day

Close Grip - pinky on the rings
bx25 95x5 135x5 185x5 225x5 275x5 315x3 135x15 bx15
No pain while pressing but some pain after with certain arm movements.

Tate presses
30x6 x8 sets
slight discomfort in my upper bicep/arm during teh last 3 reps. Stretch arm and it went away. Happened after every set.

Mini band pressdowns
minix10 x 7 sets worn out.

Rolling extensions
15x6 25x6 x 7sets.

Iced shoulder. Going to see the Chiro for some art therapy. OVerall my sholder feels ok. But certain movments hurt. I might have injured my rotator or ac joint again.

 

[Parabellum]

2/11/05 Shoulder/Back day

Rack pulls just below the knee
135x10
225x5
315x5
425x3
495x3
585x1
585x1

DB Shrugs
120x15
185x15
230x15x4
150x20

Front raises
10x15x3
15x11

Side raises
10x15x3

Tbar rows
45x10
90x10
135x8
225x8

 

[Parabellum]

2/14/05 Bench day

Warm up - pinky on the rings
Bx25
95x10
135x4
160x3
185x2
225x1
275x1

Shirt Press 4 Board - index finger on the rings
365x3
405x1
455x2
455x2
455x2
455x1
455x3
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