wednesday squats and an update on my shoulder pain

Week VII, Workout B.

Feeling much more rested on Wednesday I got up super early (4:30 am) and made it to the gym by about 5:20; got most of my workout in before Mike and Lauren arrived.

Warm Up: Row 500m, Res: 7, s/m: 16-18, Time: 2:10; Jump-Rope about 200 single unders; Hip/Leg Mobility.

Squats (alternating with shoulder mobility sets, written just below): 5 x 45, 3 x 95, 3 x 135, 1 x 185, 5 x 190, 5 x 190, 8 x 190 (f on 9). I found that I had to push harder on this than I expected. I think maybe the interval of Friday to Wednesday for heavy squats is TOO long, by at least one day. I missed the optimum window for taking advantage of supercompensation. But I still got my sets and 8 x 190 is technically a PR. This is with body weight of 192, as of Wednesday morning.

Shoulder Mobility: dislocates, “spiders”, rotations.

Bilateral Wrist/Forearm Rehab: 3 x 12 x 5 lb FGDBs: pronated and supinated wrist curls; shrugs; hammer curls & triceps extensions; reverse curls & side delt raises; 400 meter waiter’s walk.

In keeping with my discovery last day that I can perform lightweight barbell movements with both hands, I took our heavy kid’s bar (10kg) and did the following:

Hang Power Cleans: 3 x 5 x 10kg

Hang Power Snatches: 3 x 5 x 10kg

Finally, Push-Ups. Time to start adding volume in these. They are feeling ok!

Push Ups: 3 x 1.

Update on My Right Shoulder Pain

So… I figured out what happened to my right shoulder.

Things improved markedly starting on Monday. I did multiple sets of shoulder mobility exercises Monday through Wednesday morning and kept feeling more and more life in my joint. The shoulder is still sore as all get out. But I came to realize that it wasn’t some piddly little set of low-weight high volume bench presses or deltoid raises that had screwed my shoulder up. After everything shifted back into place, the pain localized, and this triggered my memory. And my common sense.

The localized pain sits more or less on the protuberances of the bones on top of the shoulder: the distal clavicle, the Acromion process, and maybe the Coracoid process. The tissues between, among, and under all these protuberances is also quite sore and complains alot during various movements.

It was while I was contemplating why these bones and tissues on top of my shoulder might hurt, I finally remembered something I had done on Saturday that might have aggravated them.

Oops! On Saturday, while helping T-Bone reorganize the gym, I twice moved around the giant strongman competition implement called “the yoke.” I found out this week that this thing weighs about 150 lbs. And I did not balance this thing properly on my back, as in a walking back squat. I just put it all on one shoulder, the right side, hoisted it carelessly, and moved it around.

This yoke did feel uncomfortable while carrying it; there was intense pressure placed through the tendons of my trapezius muscles onto the distal end of the Clavicle, which in turn was pressed down, affecting the so-called “Acromioclavicular joint” and the “Acromial bursa” beneath it. The pressure would have affected the Coracoacromial, Superior Transverse Scapular, and Coracoclavicular ligaments.

To put a less fine point on it: this point-specific weighted compression probably displaced and bruised some shit, and basically messed stuff up. Definitely stretched and maybe lightly tore some shit. The good news is, I think, this is an eminently recoverable injury… it will be history after two weeks. And I’ve learned a lesson… and some anatomy… for my trouble.

You gotta be careful, Baldwin!


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