Mutterings of a GrumpasaurusBex
- Thread starter PixieLandGirl
- Start date
Play ball, you say? Now there's an idea!
This is probably going to hurt, but if you can, use a tennis/hockey ball to have a feel for what is tight/spasming in your anterior/posterior shoulder/pec, as it sounds something is getting tight because it's not used to being beasted.
The ball will probably make your shoulder hurt all over the place, but I'm guessing it's something like either you pec major/minor or teres major/minor...
Ok now I'm going to sound daft but what do I do with the ball?
The fella doing the sports massages at work pretty much said that both my leg and shoulder muscles are in a bad way, all being overly tight & he said it's likely going to take some time to get them in a better way. He recommended pre & post stretching to see if that helps alongside the sports massages.
I hear foam rollers can be useful but I'm not sure what I'd be looking for/what to do with one if I got one.
Treat the ball as a roller, if this makes sense...
Essentially, lie face up on the floor, and stick the ball under your shoulder. Now, roll it around the soft tissue either side of your scapula to target:
- trapezius;
- posterior delt;
- teres major/minor;
- latissimus dorsi;
I guarantee this will hurt because most of those will be wound tighter than something very tight.
For your pecs and anterior delt, do the same but face down. Start with the ball under you glenuhumeral joint and work in towards your chest to give the pec major/minor tendon-y areas some loving. This will also hurt. A lot. But possibly less than the other stuff because you're already doing some dislocations with the band (tum to bum stuff).
This is now part of your daily massage routine.
I'd also suggest using a resistance band to stretch some of these muscles... your physio has probably given you some exercises, but shout if not.
Either way, very, very few people survive this with any dignity because nobody really uses their shoulders any more during their day-to-day lives: it's all upper back and other compromises.
You can also wait for icecold to come in here as he has infinitely more experience with remedial work...
Essentially, lie face up on the floor, and stick the ball under your shoulder. Now, roll it around the soft tissue either side of your scapula to target:
- trapezius;
- posterior delt;
- teres major/minor;
- latissimus dorsi;
I guarantee this will hurt because most of those will be wound tighter than something very tight.
For your pecs and anterior delt, do the same but face down. Start with the ball under you glenuhumeral joint and work in towards your chest to give the pec major/minor tendon-y areas some loving. This will also hurt. A lot. But possibly less than the other stuff because you're already doing some dislocations with the band (tum to bum stuff).
This is now part of your daily massage routine.
I'd also suggest using a resistance band to stretch some of these muscles... your physio has probably given you some exercises, but shout if not.
Either way, very, very few people survive this with any dignity because nobody really uses their shoulders any more during their day-to-day lives: it's all upper back and other compromises.
You can also wait for icecold to come in here as he has infinitely more experience with remedial work...
So tonight I did a training session with the guy that runs the Olympic lifting class. He's a Orthopaedic Exercise Specialist which I thought would be beneficial considering all of the issues I've been having as of late & for the fact my shoulder is getting worse.
I was still glowing red like a lobster about an hour after the session so I guess I worked hard enough. Feeling achy at the moment & I have an ice pack strapped to each shoulder .. I look awesome ...ok maybe not but still I can live in hope!
So I did a warm up, some stretching and then a few exercises so he could get an idea of strength etc.
The I did a couple of circuits which at the end made me feel pretty sick .. it's expected though because my general fitness is truly dire!
Circuit 1 x 2
• Roller wheel (I'm sure this has an actual name that I'm unaware of)
• Tuck jumps (These got switched out to jumping jacks because of the knee)
• Hammer punches
• Front plank
• Kettle bell swings
• Statue of liberty d-bell stand
— Heavy d-bell held over the head, light d-bell held in other arm horizontal with thumb pointing to the floor, whilst standing on one leg
• Run up and down the stairs 3 times
Circuit 2 x 2
• Leg raises
• Jumping jacks
• Hammer punches
• Kettle bell swings
• Shoulder press /w k-bell
• Statue of liberty d-bell stand
— Heavy d-bell held over the head, light d-bell held in other arm horizontal with thumb pointing to the floor, whilst standing on one leg
• Run up and down the stairs 3 times
Then some post exercise stretching & a talk through my aims and where I'm currently at. I wasn't overly shocked that he agrees my general fitness isn't great, he thinks I'd be ready for HIIT in about 4 weeks if I train hard enough. Strength wise things are good & I think he said I have good pushing power.
I have a tough target of trying to lose 8% body fat in the next 16 weeks but hopefully I can achieve this.
I was still glowing red like a lobster about an hour after the session so I guess I worked hard enough
. Feeling achy at the moment & I have an ice pack strapped to each shoulder .. I look awesome ...ok maybe not but still I can live in hope! So I did a warm up, some stretching and then a few exercises so he could get an idea of strength etc.
The I did a couple of circuits which at the end made me feel pretty sick .. it's expected though because my general fitness is truly dire!
Circuit 1 x 2
• Roller wheel (I'm sure this has an actual name that I'm unaware of)
• Tuck jumps (These got switched out to jumping jacks because of the knee)
• Hammer punches
• Front plank
• Kettle bell swings
• Statue of liberty d-bell stand
— Heavy d-bell held over the head, light d-bell held in other arm horizontal with thumb pointing to the floor, whilst standing on one leg
• Run up and down the stairs 3 times
Circuit 2 x 2
• Leg raises
• Jumping jacks
• Hammer punches
• Kettle bell swings
• Shoulder press /w k-bell
• Statue of liberty d-bell stand
— Heavy d-bell held over the head, light d-bell held in other arm horizontal with thumb pointing to the floor, whilst standing on one leg
• Run up and down the stairs 3 times
Then some post exercise stretching & a talk through my aims and where I'm currently at. I wasn't overly shocked that he agrees my general fitness isn't great, he thinks I'd be ready for HIIT in about 4 weeks if I train hard enough. Strength wise things are good & I think he said I have good pushing power.
I have a tough target of trying to lose 8% body fat in the next 16 weeks but hopefully I can achieve this.
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Eurgh... that looks quite similar to my idea of hell... I hope your shoulders came out nice and flexible...
One of the 'nice' things about focussing on Olympic lifting is three reps? And you're done! My cardiovascular fitness is certifiably abysmal. 
Looks like you have some beastly goals and an equally beastly attitude to your workouts... you'll get there without any problems provided you keep on it and keep your diet nailed!
One of the 'nice' things about focussing on Olympic lifting is three reps? And you're done!
My cardiovascular fitness is certifiably abysmal. Looks like you have some beastly goals and an equally beastly attitude to your workouts... you'll get there without any problems provided you keep on it and keep your diet nailed!
It was indeed hell & I'd say I'm on par with your cardio fitness .
I'm not sure on the reps for the Olympic lifting it's all just learning techniques at the moment with next to no weight being involved.
Feeling very sleepy today, but then I went to bed at midnight & my house-mate woke me up around 4:15 & I didn't get back to sleep until about 5:30.
.I'm not sure on the reps for the Olympic lifting it's all just learning techniques at the moment with next to no weight being involved.
Feeling very sleepy today, but then I went to bed at midnight & my house-mate woke me up around 4:15 & I didn't get back to sleep until about 5:30.
If only there was a Pusheen doing cardio & one with a sick bucket nearby ... I could totally sum up how shattered I am then!! Day 1, week 1 of 16 weeks training ... must reach target goal (-8% B/F)... want to hit stretch goal (-10% B/F) ... but right now I'm going to get comfy & wear my ice pack spaulders.
Tonight the plan was to go through my home training programs and some of my other program. Totally shattered. At one point I was like '**** I either break and cry or man up & die later' ... so I picked myself up and tried to get the rest of the seconds completed. The 3 min walk to the car was not fun ... instant portal device needed!
Day 1 - Week 1 (16 Week PT)
Warm-Up (20 of each)
• 45's
• Aeroplane lunges
• Aeroplanes
• Quad stretch
• Deep quad stretch
• Tri-sho & catch behind
• Chest stretch
Metabolic Conditioning - Prog 1 - Home Training
• Jumping jacks (20 secs)
— Rest (10 secs)
• Plank (20 secs)
— Rest (10 secs)
• Ground and pound (20 secs)
— Rest (10 secs)
• Plank (20 secs)
— Rest (10 secs)
• Jumping Jacks (20 secs)
— Rest (10 secs)
• Push-ups (20 secs)
— Rest (10 secs)
• Ground and pound (20 secs)
— Rest (10 secs)
• Squats (20 secs)
— Rest (50 secs)
Metabolic Conditioning - Prog 2 - Home Training
• Isometric squats (10:5 x 10)
• Jumping jacks (30 secs)
— Rest (15 secs)
• Plank (30 secs)
— Rest (15 secs)
• Ground and pound (30 secs)
— Rest (60 secs)
• Get up get downs (10:5 x 10)
• Jumping jacks (30 secs)
— Rest (15 secs)
• Plank (30 secs)
— Rest (15 secs)
• Ground and pound (30 secs)
— Rest (60 secs)
• Plank (30 secs)
• Side plank (30 secs)
• Plank (30 secs)
• Side plank (30 secs)
• Plank (30 secs)
• Superman (30 secs)
Training
I don't have this written down & I'm was so shattered by this point I'm not sure I can recall everything I did & the timings may be off.
• Upright row /w k-bell @ 12kg (20 sec)
• One leg deadlift /w k-bell @ 12kg (20 sec)
• Statue of liberty (20 secs)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
Repeat above.
• Push-ups (20 secs)
• Get up get downs (20 secs)
• Punching the pad (20 secs)
— Rest (15 sec)
• Punching the pad (20 secs)
— Rest (15 sec)
• Punching the pad (20 secs)
— Rest (15 sec)
..... death.
Tonight the plan was to go through my home training programs and some of my other program. Totally shattered. At one point I was like '**** I either break and cry or man up & die later' ... so I picked myself up and tried to get the rest of the seconds completed. The 3 min walk to the car was not fun ... instant portal device needed!
Day 1 - Week 1 (16 Week PT)
Warm-Up (20 of each)
• 45's
• Aeroplane lunges
• Aeroplanes
• Quad stretch
• Deep quad stretch
• Tri-sho & catch behind
• Chest stretch
Metabolic Conditioning - Prog 1 - Home Training
• Jumping jacks (20 secs)
— Rest (10 secs)
• Plank (20 secs)
— Rest (10 secs)
• Ground and pound (20 secs)
— Rest (10 secs)
• Plank (20 secs)
— Rest (10 secs)
• Jumping Jacks (20 secs)
— Rest (10 secs)
• Push-ups (20 secs)
— Rest (10 secs)
• Ground and pound (20 secs)
— Rest (10 secs)
• Squats (20 secs)
— Rest (50 secs)
Metabolic Conditioning - Prog 2 - Home Training
• Isometric squats (10:5 x 10)
• Jumping jacks (30 secs)
— Rest (15 secs)
• Plank (30 secs)
— Rest (15 secs)
• Ground and pound (30 secs)
— Rest (60 secs)
• Get up get downs (10:5 x 10)
• Jumping jacks (30 secs)
— Rest (15 secs)
• Plank (30 secs)
— Rest (15 secs)
• Ground and pound (30 secs)
— Rest (60 secs)
• Plank (30 secs)
• Side plank (30 secs)
• Plank (30 secs)
• Side plank (30 secs)
• Plank (30 secs)
• Superman (30 secs)
Training
I don't have this written down & I'm was so shattered by this point I'm not sure I can recall everything I did & the timings may be off.
• Upright row /w k-bell @ 12kg (20 sec)
• One leg deadlift /w k-bell @ 12kg (20 sec)
• Statue of liberty (20 secs)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
• Front leg flick kicks against pad (20 Secs)
— Rest (15 sec)
Repeat above.
• Push-ups (20 secs)
• Get up get downs (20 secs)
• Punching the pad (20 secs)
— Rest (15 sec)
• Punching the pad (20 secs)
— Rest (15 sec)
• Punching the pad (20 secs)
— Rest (15 sec)
..... death.
I should add that the Home Training Prog 1 should be repeated x3 and the other is done just the once through. I need to do these on a Wed & Fri ideally.
So my week will be:
• Mon - PT
• Tue - Olympic weightlifting for beginners
• Wed - Home training
• Thur - PT
• Fri - Home training
• Sat & Sun ... rest & wonder when exactly I lost the plot
So my week will be:
• Mon - PT
• Tue - Olympic weightlifting for beginners
• Wed - Home training
• Thur - PT
• Fri - Home training
• Sat & Sun ... rest & wonder when exactly I lost the plot
Last night I did the Olympic weight lifting class, which was fun but my shoulder gave me a lot of hassle so I had to leave the 20kg jerks & use a plastic pipe for a bit. 
Today I did the Metabolic Conditioning - Prog 1 - Home Training (x3) @ 6:30.
Went pretty well & I'll push the intensity next week. I also started a new nutritional plan today & so far so good ... bar me forgetting to take my 3rd meal to work .. doh!
Today I did the Metabolic Conditioning - Prog 1 - Home Training (x3) @ 6:30.
Went pretty well & I'll push the intensity next week. I also started a new nutritional plan today & so far so good ... bar me forgetting to take my 3rd meal to work .. doh!
It's a 10kg training bar /w 2 5kg rubber plates.
The lads are using the standard 20kg bars but the ladies are being kept on the training bar for now. Which with my shoulder & knee issues likely makes perfect sense for me to continue to do so for a while. At least I can keep working on technique if nothing else.
The lads are using the standard 20kg bars but the ladies are being kept on the training bar for now. Which with my shoulder & knee issues likely makes perfect sense for me to continue to do so for a while. At least I can keep working on technique if nothing else.
It's a 10kg training bar /w 2 5kg rubber plates.
The lads are using the standard 20kg bars but the ladies are being kept on the training bar for now. Which with my shoulder & knee issues likely makes perfect sense for me to continue to do so for a while. At least I can keep working on technique if nothing else.
Technique is the only thing that really matters to Olympic lifting, so you won't be doing yourself a disservice.
Keep it up!
This week has been extra tough. I switched on to night shifts Thurs 19th Sep (28hour long day) and my Thurs PT this week I felt awful. After about 5mins I just felt like I had zero energy in the tank. I made it through though .. just about. Cardio is getting there slowly and I was 2.5lbs down at weigh in on Mon. If I can keep the w/loss up then I should be able to hit the targets set before me.
It feels weird eating 4-5 meals a day but I'm starting to get used to that too.
Still I should switch back to my normal working hours around Wed next week. The PT will also be changing a bit and deadlifts and some of the Olympic lifting will start to be incorporated into it.
It feels weird eating 4-5 meals a day but I'm starting to get used to that too.
Still I should switch back to my normal working hours around Wed next week. The PT will also be changing a bit and deadlifts and some of the Olympic lifting will start to be incorporated into it.
PT is going well, incorporated the hang clean & hang snatch into it. 8lbs down in 3 weeks.
Transitioning back off nights thankfully, so hoping to get my home training back into the mix too as it's just not been possible with having zero energy the last two weeks.
Transitioning back off nights thankfully, so hoping to get my home training back into the mix too as it's just not been possible with having zero energy the last two weeks.
Went to my old gym today, mainly to get my ass in there seeing as I'm paying monthly for it. Went for my one rep max for deadlifts and reached 95/97kg (we're not sure if it was the 20/22 bar). Pretty happy with how it went, but looking back I should have started heavier than 30kg
Good, very good although I'm sore, stiff and achy today in the lower back.
I think I should be able to hit 100kg next time with using the over/under grip and by not wasting energy placing the bar back down and just letting it drop.
I think I should be able to hit 100kg next time with using the over/under grip and by not wasting energy placing the bar back down and just letting it drop.