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Always Be Smashing

Alexander Halford said:
I guess we're all going same way. Light weights are usually done in cold state and unconsciously, perfect recipe for the failure. Only injury taught me to respect the empty bar same as it was heavy loaded.
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When I took the SF Kettlebell course one thing that really stuck with me to this day, was how the instructors picked up and set down a 12kg KB exactly the same way they did a 32kg one. No difference.
 
12/14 07:30

Trifecta
Shoulder sequence

12/14 17:30

Mobility warmup
DL 3x1 405#
KB C&P 4x4 32
TGU 10x1 32,40x3,32

Little bit of a rough day, but got it done. A couple of lessons from tonight:
- My shoulders would appreciate a few warmup reps before pressing the 32. There was far too much creaking, cracking and groaning during the first set.
- Between one of the C&P sets, I spent some time in deep squat with hands on the ground, trying to loosen my ankles and hips, and back in flexion. Pavel says don't do that, and he's right- the next set of cleans felt super wonky. Careful with the back flexion between sets.
 
12/15 07:30

45min treadmill run/walk 3.2m
Foam rolling, bretzels + forward fold

Lately feels like my running has been regressing, which always makes you question what you're doing. But the key thing is that not everything will progress at once.

Thought for the day; weightlifting is absolutely a mental game. If you dont believe you can lift it - you are correct. The problem is that the opposite isn't true- you might believe you can lift it, but you absolutely could be wrong. But its critical to develop the belief along with the strength. So, in the end, developing the belief for heavy lifting is probably just as critical as the light work.
 
WhatWouldHulkDo said:
Thought for the day; weightlifting is absolutely a mental game.
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Absolutely
WhatWouldHulkDo said:
If you dont believe you can lift it - you are correct.
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Yes, brain denying mechanism is stronger.
That's why I sometimes go crazy and donkey-stubborn about spirit, approach and attitude, and boiling in anger seeing posts about "potentially dangerous exercises". The lack of spirit is probably the greatest drawback in the entire game.
WhatWouldHulkDo said:
The problem is that the opposite isn't true- you might believe you can lift it, but you absolutely could be wrong
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There's a simple solution : Transform your "beleive" to "know".

WhatWouldHulkDo said:
So, in the end, developing the belief for heavy lifting is probably just as critical as the light work.
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Amen. And make that belief hard as granite.
 
WhatWouldHulkDo said:
12/16 07:30

45min treadmill run/walk 3.2m
FSPM + kneeling lunge

12/16 21:00

Mobility warmup
Burpees 24x2
Bent press 10x1 28,32,36x3

I learned something from @Comakuzi 's bent press video on his log; he uses way more hip bend than I was using previously. I tried it today, and it made the smaller bells feel so light I was compelled to pick up the 36. Good stuff.
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Very nice!
 
12/17 07:30

Trifecta
Shoulder sequence

12/17 16:15

Mobility warmup
KB snatch 10x5 28
BP 3x3 210#
LTK 4x7
Joint plyo series

Shoulders very creaky tonight. Looking forward to a deload... but I think I also need to continue to search for less stressful ways to work the shoulders in the morning, unfortunately. Whatever the weak link is in there... it's really weak.
 
WhatWouldHulkDo said:
12/17 07:30

Trifecta
Shoulder sequence

12/17 16:15

Mobility warmup
KB snatch 10x5 28
BP 3x3 210#
LTK 4x7
Joint plyo series

Shoulders very creaky tonight. Looking forward to a deload... but I think I also need to continue to search for less stressful ways to work the shoulders in the morning, unfortunately. Whatever the weak link is in there... it's really weak.
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Have you taken a systematic approach and tested the shoulders with pressing and pulling in different angles? Like if you have an incline bench, do a set of pressing from every position and see if some is way off?

The shoulder is very complicated and I think it's pretty specific. Like I can have an ok flat bench and a good overhead press, but a crappy incline bench between them, where I encounter s sudden loss of stability; the big muscles are ready to go, but the bar path is far from stable and the back gives out first instead of the shoulders, pectorals or triceps.

With fatigue, especially if it gets chronic, the exercise change dramatically. The smaller muscles tire first and then the bigger ones are more involved in the job which they shouldn't do, and with time, the smaller ones learn to slack off and things just get worse.
 
WhatWouldHulkDo said:
12/17 07:30

Trifecta
Shoulder sequence

12/17 16:15

Mobility warmup
KB snatch 10x5 28
BP 3x3 210#
LTK 4x7
Joint plyo series

Shoulders very creaky tonight. Looking forward to a deload... but I think I also need to continue to search for less stressful ways to work the shoulders in the morning, unfortunately. Whatever the weak link is in there... it's really weak.
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How do your shoulders ‘react’ to TGU’s?
 
Antti said:
Have you taken a systematic approach and tested the shoulders with pressing and pulling in different angles? Like if you have an incline bench, do a set of pressing from every position and see if some is way off?
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Not quite as systematic as you suggest... but I'm fairly convinced that my issue is with dips, the eccentric phase in particular. Bench presses or pushups never seem to irritate my shoulders. With kettlebell overhead presses, I certainly have to keep an eye on fatigue, but they dont seem to cause the same kind of soreness in what I think is the anterior deltoid that I was feeling yesterday. But with dips... I've been trying to do lighter regressions using bands, and it feels like that has helped... but it also feels like they may be wearing me down anyway.

Plan is to drop them completely for a while, and see if that makes that feeling go away. I've been stubbornly trying to keep working them in some form, since it seems like an important skill for obstacle courses.

offwidth said:
How do your shoulders ‘react’ to TGU’s?
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Have never had any shoulder issues with TGUs. With the TGU, the soft spots have either been at the pec during the roll to the elbow (which I believe is a function of the fact that I spend most of my day hunched over at a computer), or wrist fatigue. But the static lockout of the shoulder has always seemed solid. I do some daily handstand holds against a wall, that similarly has never been a problem for the shoulders.
 
WhatWouldHulkDo said:
Not quite as systematic as you suggest... but I'm fairly convinced that my issue is with dips, the eccentric phase in particular. Bench presses or pushups never seem to irritate my shoulders. With kettlebell overhead presses, I certainly have to keep an eye on fatigue, but they dont seem to cause the same kind of soreness in what I think is the anterior deltoid that I was feeling yesterday. But with dips... I've been trying to do lighter regressions using bands, and it feels like that has helped... but it also feels like they may be wearing me down anyway.

Plan is to drop them completely for a while, and see if that makes that feeling go away. I've been stubbornly trying to keep working them in some form, since it seems like an important skill for obstacle courses.



Have never had any shoulder issues with TGUs. With the TGU, the soft spots have either been at the pec during the roll to the elbow (which I believe is a function of the fact that I spend most of my day hunched over at a computer), or wrist fatigue. But the static lockout of the shoulder has always seemed solid. I do some daily handstand holds against a wall, that similarly has never been a problem for the shoulders.
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The dips can have an excessive range of motion.

Make sure that the problem is the deltoid instead of the back. The back often radiates the soreness or ache to the front deltoid. Try to get a massage or do some foam rolling on your back.
 
Agree about dips as well. Also, heavy benching should be really in focus technique-wise to have the shoulders off the main load.
And yes, TGU never affected me shoulders, as well as snatch.
 
12/18 07:30

45min treadmill run/walk 3.2m
Tac frog, pumps + QL straddle

12/18 17:00

Mobility warmup
DL 3x1 405#
KB C&P 4x4 32
TGU 6x1 32,40,48

Figured I'd celebrate the end of this cycle with some dancing with the beast. They were a little shaky on the roll to the elbow, but otherwise solid.

Deloading next week, and after that going to shuffle things around a little to get some more snatching volume. It's always a little exciting to set off on a new training direction/cycle. Who knows what glory awaits.
 
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