The 1400 or Bust Log

I read that

I think #84 went way the fuck out the window.

Also, thanks for giving me something to read at work.


Also, I just spelled "thanks" as "thinks" and stared at it for about a full minute figuring out what the fuck is wrong with me.

Chris Anderson wrote:

I think #84 went way the fuck out the window.

Supertraining - "Don't sweat the small stuff" or "Lifting made easy"

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

Does it really count as "buying" when Ghost Dawg pirated Kiefer's books?

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

bench to a box

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

Yeah, I'm not explaining it well. My shoulder issues are happening as a result of excessive internal rotation, but my shoulder's being made vulnerable by the fact that I'm not tucking it well when I retract my scapulae. I'm pulling my shoulder blades together and engaging my lats, but I'm leaving my shoulders "forward," when I really need to be pulling them back into the bench. Right now, I end up having my shoulders off the bench, with my elbows slightly ahead of the bar, and my shoulder absorbing most of the stress from the bench press. I need to pull those shoulders back, then internally rotate them enough so that my elbows aren't drifting in front of the bar. When I struggle to lock out a weight, I tend to do a very bad job of this, and it's bad news.

Maybe that explains it better, I'm not sure. Whatever it is, I sort of know what I need to do because I can 'feel' it when I do it right--and I can REALLY feel it when I do it wrong.

Nathan Poage wrote:

Does it really count as "buying" when Ghost Dawg pirated Kiefer's books?

He paid for them.

KevinAlvy wrote:

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

bench to a box

Being the only ranked bench presser on Iowa Powerlifting makes everyone SO MAD, SO VERY MAD.

I can't help the fact that I excel at every lift.

Chris Anderson wrote:

I think #84 went way the fuck out the window.

Keep it simpler =/= keep it simple.

And yeah, you're probably right, but I think I can simplify at least a FEW things. I don't need to be doing different assistance exercises every session, for example. I need a good, sensible linear periodization plan for all my other training, one that goes beyond doing shit by feel. I've done this shit by feel before and it never goes as well as when I'm consistent.

KevinAlvy wrote:

I read that

Serious question: do you e-stalk me?

KevinAlvy wrote:

So...yes?

KKeough wrote:

Serious question: do you e-stalk me?

Somebody has to watch your vlogs

KKeough wrote:

Nathan Poage wrote:

Does it really count as "buying" when Ghost Dawg pirated Kiefer's books?

He paid for them.

12/26/2012, the day my dreams died when I found out Big Dawg wasn't a real pirate.

KKeough wrote:

KevinAlvy wrote:

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

bench to a box

Being the only ranked bench presser on Iowa Powerlifting makes everyone SO MAD, SO VERY MAD.

I can't help the fact that I excel at every lift.

Oh yeah? How much ya power clean and front squat, breh?

KKeough wrote:

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

Yeah, I'm not explaining it well. My shoulder issues are happening as a result of excessive internal rotation, but my shoulder's being made vulnerable by the fact that I'm not tucking it well when I retract my scapulae. I'm pulling my shoulder blades together and engaging my lats, but I'm leaving my shoulders "forward," when I really need to be pulling them back into the bench. Right now, I end up having my shoulders off the bench, with my elbows slightly ahead of the bar, and my shoulder absorbing most of the stress from the bench press. I need to pull those shoulders back, then internally rotate them enough so that my elbows aren't drifting in front of the bar. When I struggle to lock out a weight, I tend to do a very bad job of this, and it's bad news.

Maybe that explains it better, I'm not sure. Whatever it is, I sort of know what I need to do because I can 'feel' it when I do it right--and I can REALLY feel it when I do it wrong.

Ok, now I'm picking up what you're throwing dowm. I'm trying to to retract my scapulae without retracting my shoulders and that feels awkward as hell. How have you been doing that for the past six years?

Nathan Poage wrote:

KKeough wrote:

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

Yeah, I'm not explaining it well. My shoulder issues are happening as a result of excessive internal rotation, but my shoulder's being made vulnerable by the fact that I'm not tucking it well when I retract my scapulae. I'm pulling my shoulder blades together and engaging my lats, but I'm leaving my shoulders "forward," when I really need to be pulling them back into the bench. Right now, I end up having my shoulders off the bench, with my elbows slightly ahead of the bar, and my shoulder absorbing most of the stress from the bench press. I need to pull those shoulders back, then internally rotate them enough so that my elbows aren't drifting in front of the bar. When I struggle to lock out a weight, I tend to do a very bad job of this, and it's bad news.

Maybe that explains it better, I'm not sure. Whatever it is, I sort of know what I need to do because I can 'feel' it when I do it right--and I can REALLY feel it when I do it wrong.

Ok, now I'm picking up what you're throwing dowm. I'm trying to to retract my scapulae without retracting my shoulders and that feels awkward as hell. How have you been doing that for the past six years?

I think the super-wide grip makes it easier to do. Regardless, it needs to stop; otherwise, my shoulder will die.

Nathan Poage wrote:

KKeough wrote:

KevinAlvy wrote:

Nathan Poage wrote:

Still trying to figure out how internally rotating your shoulders is going to improve your shoulder condition when 95% of shoulder problems are caused by excessive internal rotation.

bench to a box

Being the only ranked bench presser on Iowa Powerlifting makes everyone SO MAD, SO VERY MAD.

I can't help the fact that I excel at every lift.

Oh yeah? How much ya power clean and front squat, breh?

Every powerlifting lift*

I knew I'd get called on that. Ask me what my wide-stance ATG overhead squat is.

Nathan Poage wrote:

KKeough wrote:

Nathan Poage wrote:

Does it really count as "buying" when Ghost Dawg pirated Kiefer's books?

He paid for them.

12/26/2012, the day my dreams died when I found out Big Dawg wasn't a real pirate.

He's pirated before.

And he'll do it again.

Just not this time.

KevinAlvy wrote:

KKeough wrote:

Serious question: do you e-stalk me?

Somebody has to watch your vlogs

Why thank you. I'm glad somebody does. I can't stand the sound of my own voice, so I watch half of them, at best.

Reverse-Band Squats (w/ light bands)
Barx5
135x3
225x3
315x3
365x3
405x3
455x3
475x3
475x3
485x3

Paused Bench Press
Barx5
Barx5
95x5
135x5
185x5
225x7
235x7
235x7
235x7

Jung Dawg wrote:

I knew I'd get called on that. Ask me what my wide-stance ATG overhead squat is.

'Bout tree-fiddy?

For future reference, the CRWC is closed on Christmas as well. In fact, it's the only day of the year we're closed.

Nathan Poage wrote:

Jung Dawg wrote:

I knew I'd get called on that. Ask me what my wide-stance ATG overhead squat is.

'Bout tree-fiddy?

For future reference, the CRWC is closed on Christmas as well. In fact, it's the only day of the year we're closed.

Ah, well, then I don't have anything to be ashamed of.