Adarq.org

- OHP x 0
left shoulder wigging out and i need someone to show me how to do these. i don't get it.

What's your grip width like on the OHP? I remember every video/tutorial I watched advocated a shoulder width (false) grip on these things with using the lats as a shelf and all that jazz.
I used to get massive right shoulder impingement with these and also with bench. I moved my grip width out by about 2-3 inches and it made the world of difference. That and some dedicated upper back work (band pullaparts, etc).

This may have no bearing on your shoulder as you also experience the pain with the DB but either way.

Well I sit down all day and over the last 12 months have trained at pretty much every available time.

Used to train after kids were in bed and all my shit was organised. This ended up being 9.30 odd at night. Not too bad if you'd had a good day but just crap to get motivated for if you're tired already.

These days I alternate between mornings (most often) and lunch time (did that one today) but have to say I prefer mornings actually. Just so that everything is out of the way early on and I can get on with the rest of the day without having to worry about it later.

Haha very nice stuff. High bar or low bar?

Cheers. Thanks.

Bar is quite high as it sits across upper traps but I seem to have a bit more forward lean than others with a true high bar squat. Feet probably just outside shoulder width too. 
*Edit- I know this explanation seems kind of weird but I've never considered whether or not I do high or low bar. Just whatever feels best. I can say that I don't do PL style but don't do olympic style either*

Forgot to mention too, I did box jumps inbetween all sets. 3 reps each time. Mid thigh high box. Nearly came undone on the 2nd last rep when I forgot to bend my legs  Lucky for me I could move them out of the way and land just before the box. Would have been an epic fail had I been 3 inches closer to the box.

Grand final last night. Lost by 15 in the end. We were down by about 8 after making a mini run and one of our guys got his eyebrow split open (no subs as our 6th man had his chin opened last week and is still recovering). No malice in the incident but still left us with 4 with about 10 to go. They had 2 on the bench and just ran over the top of us. Wasn't a bad game. I had 14 and had a decent time of it scoring but missed too many shots in the paint.

Felt really strong jumping and generally all around but still got more gassed than I should down the stretch. Will have to work on that one.

No squats today as took a knee to the left ass cheek and it's killing me. Will go again tomorrow morning.

You'll notice a lot of people here recommend to avoid the deadlift completely for various reasons while persisting with squatting if doing other things outside the gym.

That's interesting. I was actually thinking about moving to trap bar DL and cutting volume to 1 max set per week so you could be onto something. Thanks for that.

Ball game last night- pre-lim final- we won by 15 (42-27). I had 10 points which wasn't too bad considering I was hacked everytime I went near the ball with only about half of them called by the ref. Got 5 fouls too with the last being with 16 seconds to go. It's taken me all season to get a straight answer out of the refs but I finally figured out we have no protected zone in our league. Shits me cause guys will just stand in front of the ring hoping for a charge.

Either way finally landed a one hander off two feet this has to be the first time ever or at least in 14 years that I've done this. Was in warm up and I just cut to the basked when one of my team mates gave me a bounce pass. Didn't even think about it, LR plant and got it easily with one hand. The squats are obviously paying off as I have noticed (felt like) I was flying last night. No one could touch me on the rebounds.

Also, have decided to keep running with the 5x5 for squats for the time being. I will take a deload week the week after next for everything but after that will keep up the 5x5 till I cannot progress any further. Will still keep the light (80%) day in too. For bench and deads though I am going to do a max set of 5 reps with some back off and assistance work. My SVJ felt really solid at the court last night so I'm obviously doing something right. Will try to get another vid up soon too to compare to the first.

15/03/13

So after a shit nights sleep and a shocking drive into work/gym I had a massive case of the CBFs. So just went in and did whatever came to mind. Was pretty easy but just spend 35 minutes going through the paces and getting the blood moving on stuff I normally wouldn't do.

DB Bench- 17.5 x 10, 20 x 10, 22.5 x 10
Cable Rows- 40 x 10, 45 x 10, 50 x 10
DB Curl- 12.5 x 8, 8, 8
Tricep Pushdown- 40 x 10, 10, 10
Leg Press- built up to a medium set of 10 but just went really easy on this
DB Snatch- 17.5 x 5, 20 x 5, 22.5 x 5 (each arm on all sets)

Done.

Was meant to squat yesterday. Instead spent 3+ hours tearing my garden apart in 36 degree heat. Mucho fun.
Needless to say I didn't really feel like squatting after that.

12/03/13

Squat
Warm up sets- bar x 6, 60 x 5, 80 x 5, 100 x 3, 110 x 1 (8" box jumps in between warm up sets- 5, 5, 5, 4, 3)
Work sets- 115x5x5 
Felt really good this morning. Felt really tight on probably 22 of the 25 reps which made a massive difference. Didn't really struggle towards the end sets either.

Did some stretching and got out.

*edit- based on the 1 rep max calculator in the program article (total weight for 5x5 x 1.2) that gives me a rep max of 138. If I hit 120 that would give me 144 and I think I would work up to 150 by lowering the volume and increasing the weight. Pretty excited.