IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: White Belt for Life
PostPosted: Wed Dec 22, 2010 12:41 am 
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No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.

I can no squat with reg bar, I can no press, I can no pull up , I can no SM events. So, I will throw and lift what I can.

Monday:

Lunch:

ND power cleans.
a bunch to 100 k and had to dip a little,
tried splitting as well, better on the shoulder.

caber curls 135xmeh

Evening:

More ND power cleans to 100k.

low box squats with Buffalo Bar
145xmeh
235xmeh
325x3
355x2
375x2
395x2
415x2 belt RPE 8

Speed pulls, no belt, no shoes, no condom
275 bar weight, 350 band tension
8 sets of 2, IGO/UGO with training partner done in about 4 min.

GHR
2x10.

Sled drag
350x100
440x100
530x100
620x100 RPE 10.... ick.

this session was so Westside i nearly puked.

soundtrack for the evening session:

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Last edited by Blaidd Drwg on Thu Jun 02, 2016 5:05 pm, edited 18 times in total.

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PostPosted: Wed Dec 22, 2010 12:54 am 
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ND power cleans?

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PostPosted: Wed Dec 22, 2010 1:01 am 
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ND power cleans?
no dip.

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PostPosted: Wed Dec 22, 2010 2:12 am 
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Nice to see you posting a log CM. Look forward to following along.

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PostPosted: Wed Dec 22, 2010 2:22 pm 
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I'm watching this one, especially interested in others with fucked up shoulders.

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PostPosted: Wed Dec 22, 2010 2:30 pm 
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Looking forward to this.

ND power cleans = muscle clean? (my assumption, I'm guessing you're avoiding the Oly terminology for some reason I can't fathom, haha).


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PostPosted: Wed Dec 22, 2010 3:11 pm 
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Split clean?!

How fancy.

What's next? Cattleballs?

Friend of mine recommended stiff legged cleans to me I may have to try them out.

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PostPosted: Wed Dec 22, 2010 3:51 pm 
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power clean without a dip. i just suck at the oly moves so i'm giving up and doing them my way.
never know ez, might just fiddle with those cattleball pulls Jack talks about.

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PostPosted: Wed Dec 22, 2010 4:10 pm 
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Quote:
power clean without a dip. i just suck at the oly moves so i'm giving up and doing them my way.
never know ez, might just fiddle with those cattleball pulls Jack talks about.
So you mean a muscle clean.
http://www.cathletics.com/exercises/exe ... ciseID=149
I'm assuming from the floor?


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PostPosted: Wed Dec 22, 2010 4:26 pm 
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well what do ya know. there's a name. in an ideal world there's no muscle to it at all cuz that hurts like fuck.

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PostPosted: Wed Dec 22, 2010 4:28 pm 
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AM:
Line drills with shot.
shocking that i can keep my balance w/o coffee.

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PostPosted: Wed Dec 22, 2010 9:36 pm 
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slow groove with the lunch ladies.
hang muscle snatch to 185. one metric fuckton of singles and doubles working that hip extension.


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PostPosted: Wed Dec 22, 2010 10:00 pm 
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No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.
On the v-bar, handles, or rings?

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PostPosted: Wed Dec 22, 2010 10:02 pm 
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Quote:
Quote:
No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.
On the v-bar, handles, or rings?
reg. parallel bars, loaded with a fucking achyball, just bounced too deep into it.

how pointless.

Hey Quack, I just ordered Gerg's book (misspelling intended) so as to get my nomenclature all squared away and shit. I'm still going to do it my way: split power cleans and push jerks.

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PostPosted: Wed Dec 22, 2010 10:29 pm 
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Quote:
Quote:
Quote:
No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.
On the v-bar, handles, or rings?
reg. parallel bars, loaded with a fucking achyball, just bounced too deep into it.

how pointless.
You know where you went wrong then?

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PostPosted: Wed Dec 22, 2010 10:35 pm 
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Quote:
Quote:
Quote:
No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.
On the v-bar, handles, or rings?
reg. parallel bars, loaded with a fucking achyball, just bounced too deep into it.

how pointless.

Hey Quack, I just ordered Gerg's book (misspelling intended) so as to get my nomenclature all squared away and shit. I'm still going to do it my way: split power cleans and push jerks.
Cool...although you know it's all free on the site, with videos?


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PostPosted: Wed Dec 22, 2010 10:38 pm 
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Quote:
Quote:
Quote:
Quote:
No excuses. I've fucked up my shoulder again doing weighted dips. How fruity.
On the v-bar, handles, or rings?
reg. parallel bars, loaded with a fucking achyball, just bounced too deep into it.

how pointless.
You know where you went wrong then?
short version achyball+ HUBRIS.

I'm pretty sure i know why it went south. my thoracic mobility is shitty, putting myself into a deep dip with jacked up mobility was a bad scene.... pushing the reps and speed even worse. oddly, the thing that had sorted a lot of those issues for me in the recent past was to start benching again. Benching with medium wide grip and lots of light DB presses seemed to help me get a handle on it. I also have this throwing routine I do with bands that also had started to opens it up a bit but I got cocky.

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PostPosted: Wed Dec 22, 2010 10:42 pm 
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CM, why not rest it from dips for a couple weeks(months)i necessary? Nobody ever got hurt or made things worser from resting. If you start back with dips, try Pavel's swat style and keep dip bars as close to body as possible, never go wide once you've screwed up a shoulder. JME


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PostPosted: Wed Dec 22, 2010 10:55 pm 
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Quote:
CM, why not rest it from dips for a couple weeks(months)i necessary? Nobody ever got hurt or made things worser from resting. If you start back with dips, try Pavel's swat style and keep dip bars as close to body as possible, never go wide once you've screwed up a shoulder. JME
Oh I'm resting, Yo! I will never do dips again. I can't even squat pain free with a buffalo bar so i'm really taking a cake walk at this point. Tonight I'm doing short range presses with a log,. this will be the first press in 7 weeks. My shoulders are getting top shelf love right now, no abuse.

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PostPosted: Thu Dec 23, 2010 3:31 am 
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this evening's delight. test out that nasty shoulder.

log incline presses. bottom up.
bare log 150x10...oh fuck
200x5 youch
200x5 little better
200x7 better still.
250x1. fuuuuuuuck.

lowering the weight is where it clamps down.
pleased to get full range on these, though.

axle presses
135x5
185x1 .no. we are done with that.

ten thousand raises of various flavors. shoulder feels oddly pumped up. could be worse but not by much. glad to have stopped about the time is warmed up

muscle cleans.
135x2
155x2
185x2
205x2 little dip

snatch hi pulls
205x5

sled drags
300x100
420x100
510x100

out/ch

shoulder aches in supraspinatus now, not bad, odd.

evening tunage. a little west coast negative hardcore..Get Fucked Up.

http://chronicyouth.com/2010/04/gehenna-get-fucked-up/

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PostPosted: Thu Dec 23, 2010 4:58 pm 
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throws in the slop:

two hand overhead throws. 10
braemar 10
south africans 15...the style was not zef enough.


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PostPosted: Thu Dec 23, 2010 6:57 pm 
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At the risk of being hunted down and clubbed like a baby seal, may I suggest you try using really light clubs? They are really good for mobility and flushing the shoulders with blood, just might help a bit. Fill a bat with some sand and have at it...good luck broseph.

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PostPosted: Thu Dec 23, 2010 8:47 pm 
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At the risk of being hunted down and clubbed like a baby seal, may I suggest you try using really light clubs? They are really good for mobility and flushing the shoulders with blood, just might help a bit. Fill a bat with some sand and have at it...good luck broseph.
i'm open to it. certainly worth a try.

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PostPosted: Thu Dec 23, 2010 8:53 pm 
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Quote:
Quote:
At the risk of being hunted down and clubbed like a baby seal, may I suggest you try using really light clubs? They are really good for mobility and flushing the shoulders with blood, just might help a bit. Fill a bat with some sand and have at it...good luck broseph.
i'm open to it. certainly worth a try.
I've been messing around with those on Beefheart's suggestion and I have to admit it was tonic for my L rotator cuff. I notice a difference if I don't use the bat in my warm up.

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PostPosted: Thu Dec 23, 2010 8:59 pm 
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spidey or dazed, point me to some legit youtubage or similar resource? never picked one up have no actual clue other than it goes around your head like a halo thingum

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