Powerlifting and Crossfit: Best Lifts

[1MOREMOD]

Alright may do a double today and hit shoulders tonight. My right shoulder is sort of an issue after a motorcycle accident number of years ago. Hangs different slightly so results in different feel from my upper body moves in the right vs left side. Right tricep cheats for my chest on that side also on bench

[The Chaddening]

Originally Posted by 1MOREMOD

Alright may do a double today and hit shoulders tonight. My right shoulder is sort of an issue after a motorcycle accident number of years ago. Hangs different slightly so results in different feel from my upper body moves in the right vs left side. Right tricep cheats for my chest on that side also on bench

If you have an imbalance, perform the movement with dumbells. It will be more beneficial.

Also if you have instability in your shoulders add in some pauses and slow the movement down. For example, 3 seconds concentric (pressing up), 3 seconds hold overhead, 3 seconds eccentric (lowering the dumbells down) and then immediately start the next rep. Also just doing static holds overhead with dumbells is great for building overhead strength/stability.

[Mr Carrots]

It's been a year since my last shoulder repair and I finally have full range of motion back, so I went back to paused dumbbell pressing. I've been cutting an inch or so off the ROM because of my shoulder so going back to full ROM with slow negatives and a 1 second pause on the chest was fkin BUTAL

I worked up to 100 x 10 which was pain free, thank God.

I'm going to call that a PR since it's the most I've done since my first surgery almost 2 years ago.

[1MOREMOD]

Did 185 tonight after doing bunch of sets in the 135 range for reps. Was tough but it went

[Mr Carrots]

Tried the 120s for paused reps, got 6 and amazingly there was zero pain in my shoulder.

6 reps is honestly too low for dumbbells but at least I know I can lift them again with proper form

[The Chaddening]

Back squat 5RM PR today @ 320. Previously was 315 for 5 which I hit on 1/8 when I was about 8-9 lbs heavier then today.

[1MOREMOD]

Nice I just did 315x8 recently as pr

[Mr Carrots]

Nice squatting! My edge fitness SSB arrived last week but I've been too too lazy to test it yet.

I have FAI in both my hips and had them scoped a few years back, unfortunately even after having so much bone removed my new surgeon still says I'm the worst case hes ever seen. He said another patient was about as bad and was "ok" but the most that guy does is bike rides and jogging, not below parallel front squats with 365, so I'm probably going to need my hip shaved down again to prevent it grinding itself to dust

Xray of the femur head looks like a hockey stick with all the excess bone so I'm annoyed that my former surgeon never thought to mention to me that he left a lot behind

[The Chaddening]

Originally Posted by Mr Carrots

Nice squatting! My edge fitness SSB arrived last week but I've been too too lazy to test it yet.

I have FAI in both my hips and had them scoped a few years back, unfortunately even after having so much bone removed my new surgeon still says I'm the worst case hes ever seen. He said another patient was about as bad and was "ok" but the most that guy does is bike rides and jogging, not below parallel front squats with 365, so I'm probably going to need my hip shaved down again to prevent it grinding itself to dust

Xray of the femur head looks like a hockey stick with all the excess bone so I'm annoyed that my former surgeon never thought to mention to me that he left a lot behind

What lead to this level of hip dysfunction? I know you trained heavy for a long time but anything in particular you can think of that left you with this problem? Many times I hear of muscular related issues in the hips but I don't often hear of such severe bone issues.

[Mr Carrots]

Originally Posted by DonaldPump

What lead to this level of hip dysfunction? I know you trained heavy for a long time but anything in particular you can think of that left you with this problem? Many times I hear of muscular related issues in the hips but I don't often hear of such severe bone issues.

FAI is a relatively new diagnosis but the prevalence of it in athletic individuals implies that if someone is predisposed to it, then the hips seems to grow excessive bone spurring as a response to stress. I believe the estimate is 10% at least of the population have it, but not all have symptoms (although with the hip joint, by the time you feel it, its probably too late to fix)

I have a 1/2" bone spur on my right knee so apparently my body likes to lay down bone as a response to stress, lol.

Worth getting a hip xray to see if you have even mild build up of bone imo

[Performancedieselpros]

Ball and sockets are a bit@h!

[1MOREMOD]

Put together platform today for deads and my squat rack. Ready to get rest of my equipment started.

[FlaPatsFan]

Originally Posted by DonaldPump

Back squat 5RM PR today @ 320. Previously was 315 for 5 which I hit on 1/8 when I was about 8-9 lbs heavier then today.

Nice work DP....thought I’d chime in with my recent 3rm from yesterday...375. Going to retest 1rm in 7-10 days. Expecting to hit 405. Love my SQWATZ!!!

[The Chaddening]

Originally Posted by FlaPatsFan

Nice work DP....thought I’d chime in with my recent 3rm from yesterday...375. Going to retest 1rm in 7-10 days. Expecting to hit 405. Love my SQWATZ!!!

If you can hit 375 for 3 you can smoke 405.

Hit my first ring muscle up today on 18.3! Gymnastics game is weak so this was a big PR! That workout is insane, think anyone will finish it?

[last1left]

Originally Posted by DonaldPump

If you have an imbalance, perform the movement with dumbells. It will be more beneficial.

Also if you have instability in your shoulders add in some pauses and slow the movement down. For example, 3 seconds concentric (pressing up), 3 seconds hold overhead, 3 seconds eccentric (lowering the dumbells down) and then immediately start the next rep. Also just doing static holds overhead with dumbells is great for building overhead strength/stability.

Over extending at the top though.

[hooligan_G01]

Originally Posted by DonaldPump

...think anyone will finish it?

Highly doubtful. 18.3 looks brutal.

[FlaPatsFan]

Originally Posted by DonaldPump

If you can hit 375 for 3 you can smoke 405.

Hit my first ring muscle up today on 18.3! Gymnastics game is weak so this was a big PR! That workout is insane, think anyone will finish it?

I’m hoping so...my life time 1rm on BS is 425. Trying to get back to that or a bit higher. Was only bout 1yr ago I hit that.

Congrats on the RMU! Those are tough to get. Now you need to start stringing them together. But getting just 1 in a Open workout makes a big difference, pack separator.

I’m not doing the Open this year, letting a shoulder injury heal. So I haven’t really been following the workouts. It’s actually nice to take a break from it! 8 yrs in a row of doing it (registered) wore me out! Haaaa

[The Chaddening]

320 lb front squat PR this week @ 192 BW

[FlaPatsFan]

Originally Posted by DonaldPump

320 lb front squat PR this week @ 192 BW

Nice! Congrats bro, big boy weight!

How you doing in the Open?

[The Chaddening]

Originally Posted by FlaPatsFan

Nice! Congrats bro, big boy weight!

How you doing in the Open?

New HSPU standards wrecked me. Got 21 hspu cleared but no repped probably 25 more, sooooo annoying. About to do the last one workout now.

[1MOREMOD]

Got our squat rack, bench, pr max bar, bumper plates today coming on Monday. Like thr bar it's Texas power bar with some coating feels like it's chalked handling dry and knurling is more agressive.

[The Chaddening]

Originally Posted by 1MOREMOD

Got our squat rack, bench, pr max bar, bumper plates today coming on Monday. Like thr bar it's Texas power bar with some coating feels like it's chalked handling dry and knurling is more agressive.

Beautiful