Well hell may be freezing over (workout)

[ek]

jules, every time i read one of your posts i realize you're an absolute moron

[ek]

which in turn makes me a bigger moron for even reading

[LawL]

i experimented with HST for a while but that required too many calories. Yea I've kinda stuck with what worked and have been happy with the strength and mass gains and it's hella convenient for my schedule (twice a week in gym for 45 min each session).

I just hurt my shoulder doing either dips or chins and it scared the hell outta me - without my shoulder my ability to lift with my upper body is severely compromised. My form is pretty good, but I get the feeling that one bad rep with the weights i'm doing can have long lasting consequences. And i'm not even confident that my body can handle the weights even with good form. I know from rock climbing that beginners tend to injure their finger tendons because their muscular strength is stronger than their tendon strength. But finger tendon strength can be gradually conditioned. I wonder if it's possible to injure tendons and ligaments in the shoulder in a similar fashion. I go very deep with my dips - perhaps I should adjust my range.

Though it is possible I injured myself doing a set of just bodyweight dips during cooldown - hard to tell exactly when and what caused it since i didn't feel it at the time.

I like the idea of experimenting with a different scheme, while still doing the heavy weights once every few weeks. Will be interesting to see how my body responds to the increased time-under-tension.

Throw yourself under a bus.

[ek]

i'll drive the bus

[MKJ]

plained will be riding on it

[tnf]

You probably hurt a muscle in your rotator cuff from doing dips too deep. Spend time on RC exercises.

Yea, any program with heavy dipping and low reps should place considerable emphasis on keeping the cuffs healthy and there are some very simple and effective exercises to do it. All that being said, I've talked to a lot of people who lift recreationally, competitively, whatever...jules you are more analytical about the whole thing than any of them...even my old colleague who was the world record holder in the squat at 1,149 lbs. The guy was on the cover of powerlifting magazine, wrote articles for them, his livelihood depended in large part on the effectiveness of the training strategies he used...and I think you have him beat hands down in the attention to detail you apply to your training and the eventualities you are always preparing yourself for. Not being sarcastic, but I think its quite possible you are over analyzing things and micromanaging your training to the point of diminishing returns. Everyone strains a shoulder or a pec or a leg from time to time - injuries can happen from time to time no matter how careful you are, but you shouldn't it 'scare you to death.'

Jus sayin...

[[xeno]Julios]

it takes forever for my tendon injuries to heal - i've been trying to heal a groin injury (not exactly groin, but rectus femoris) for a long time now and it's a stubborn motherfucker. I also have two foot injuries and a hamstring tendon that are taking forever to heal (everything but the shoulder is from sports).

I'd rather play it safe for now and lift lighter - this whole idea was actually one of the guys that works at my gym who's seen me lift for years.

Nothing to lose by trying, and I'm frankly curious to experiment with a new rep scheme.

[[xeno]Julios]

You probably hurt a muscle in your rotator cuff from doing dips too deep. Spend time on RC exercises.

Possibly - next time i go in for treatment for my groin I'll ask for a diagnosis. RC is comprised of four tendons right? The pain is coming from the part of my shoulder nearer to my pec - so it's more medial I guess. It's actually healing pretty well right now.

But yea, I've been thinking about doing RC exercises for a while now - will look into it.

[tnf]

If you haven't been doing any in all the years you've been doing heavy lifts at 4-6 reps and heavy weighted dips someone really, really didn't advise you well.

[[xeno]Julios]

i just stuck with what worked, didn't wanna fix it if it ain't broke.

So you're saying that years of 4-6 scheme is bad because of injury potential?

[tnf]

No, I'm saying that if you were lifting heavy enough to fail at 4-6 reps every workout, doing heavy weighted dips, and not paying any attention to your rotator cuffs you are putting yourself at risk for injury.

Were you pressing with very heavy weights or was the main strain the weighted dips?

[[xeno]Julios]

pressing with 75 - 80 pound dumbells and dipping with 85 pounds (plus weight of belt). Chinning with 75 pounds + belt.

ah ok re-read your original post - yea I shoulda incorporated RC movements all along.

[ek]

jules, every time i read one of your posts i realize you're an absolute moron

[[xeno]Julios]

you're a jerk ek. I hate you I hate you I hate you.

[GONNAFISTYA]

Roid rage?

[tnf]

I could see GFY with the roid rage.

[GONNAFISTYA]

Hemorrhoid rage.

I scrape 'em with a stick.

[feedback]

it takes forever for my tendon injuries to heal - i've been trying to heal a groin injury (not exactly groin, but rectus femoris) for a long time now and it's a stubborn motherfucker. I also have two foot injuries and a hamstring tendon that are taking forever to heal (everything but the shoulder is from sports).

I'd rather play it safe for now and lift lighter - this whole idea was actually one of the guys that works at my gym who's seen me lift for years.

Nothing to lose by trying, and I'm frankly curious to experiment with a new rep scheme.

Yes you're waiting for your groin to heal BUT IT ISN'T EXACTLY A GROIN HERNIA, IT'S A STRAINED QUADRACEP.


MORON MORON MORON

[feedback]

You probably hurt a muscle in your rotator cuff from doing dips too deep. Spend time on RC exercises.

Possibly - next time i go in for treatment for my groin I'll ask for a diagnosis. RC is comprised of four tendons right? The pain is coming from the part of my shoulder nearer to my pec - so it's more medial I guess. It's actually healing pretty well right now.

But yea, I've been thinking about doing RC exercises for a while now - will look into it.

The RC aren't tendons, they're muscles. The muscle you probably hurt is teres minor, on the anterior and medial side of the humeral tuberosity. The RC muscles are very important, because your arms aren't locked to your body in the shoulder joint- the shoulder facet is actually very shallow and the only reason your arm can stay attached is because it's held there by a kind of nest of muscles. If those muscles are weakened, then they will strain themselves trying to hold your arms to your body, or worse (tear and create permanent injury).

[LawL]

Julios, the epic fail of bodybuilding.

[feedback]

when they tell him "quads and hams" will he flex his groin?

[[xeno]Julios]

it takes forever for my tendon injuries to heal - i've been trying to heal a groin injury (not exactly groin, but rectus femoris) for a long time now and it's a stubborn motherfucker. I also have two foot injuries and a hamstring tendon that are taking forever to heal (everything but the shoulder is from sports).

I'd rather play it safe for now and lift lighter - this whole idea was actually one of the guys that works at my gym who's seen me lift for years.

Nothing to lose by trying, and I'm frankly curious to experiment with a new rep scheme.

Yes you're waiting for your groin to heal BUT IT ISN'T EXACTLY A GROIN HERNIA, IT'S A STRAINED QUADRACEP.


MORON MORON MORON

it's the tendon at the upper end of the quad. I clarified earlier that it wasn't exactly a groin injury but it's right around that area.

pedantic fuck!

[[xeno]Julios]

fb, what are some good rotator cuff exercises? Simple arm raises with dumbells along both axes?

[feedback]

think pushups with one hand on a medicine ball, circular ball rolling w/ medicine ball on a wall for more interesting stuff, old stand-bys being rubber band exercises, internal and external and overhead rotation with the arm bent at 90 degrees and the humerus parallel to the ground.

[[xeno]Julios]

thanks - with the medicine ball pushups, do i push up with the hand that's on the ball?