Thursday, 6 October 2011

Volume Week 5 W/O2

Warm Up (5 minutes)
Main (40 minutes).
1a. Deadlift (3x140kg, 4x130kg)
1b. OACs (3x50kg, 4x45kg, 2-arm 10xBW)
2. HSPU (assisted 10, 10, 10, short rests)
3. Wall Walk (2, 2)
4. 5-Way DB Rotator Cuff (10)
5. Reverse DB Wrist Curls (10)

DLs were solid.  Could have pushed the first set I reckon, and certainly the second set was steady.  The OACs revealed a slight tension deep in me left shoulder.  This tells me it is time to back off.  I will take a week off and then return to training with backcycled loads.

Then ramp it up again.  I am a lean 83kg


Chuck said...

how are u training the OAC? what does 3x50k mean?

Asclepius said...

Hi Chuck. The OACs are worked at a weight assisted chinning station. This allows me to offset my weight of 84kg with a degree of assistance from the machine.

The station allows you to stand on a foot plate against which you can select assistance.

So when you see 3x50kg, I am doing three one arm chins at 50kg load (ie I am using the chinning stations weight to assist me - support me - by 34kg).

If you see me write BW+50kg then it means I am doing two arm chins but with an extra 50kg in plates strapped to my body (so making my work weight 134kg).

With one arms it is important to go the full range and allow your body to turn out at the base of the movement.

At the top of an OAC make sure you really screw in to the movement and squeeze every bit of elevation you can!

With regular two-hadned chins I always lower under control and lean back at the base of the movement. At the top I try to perform almost like an inverse barbell curl - forcing my body as high as I can.

Chuck said...

gotcha....i have one of those assist machines too. i cannot twist like you can. i use 24kg of assistance. i am on a new cycle lately and am not focusing as much on OAC.

Asclepius said...

The twisting comes from really working on that full range of motion - extending the arm at the bottom of OAC and tightly curling in at the top.

I only work OACs becuase I can rattle off 20 pull ups and god know how many two-arm chins.

I don't really like doing weighted chins as it feels like you could damage your shoulders at the bottom of the movement, particularly when tired.

24kg is that for a 1RM? What is your bodyweight?

Chuck said...

i hate high rep anything....including pullups/chins. i do low rep weighted pullups, usually 5 reps or less. i tend to be careful on the descent to avoid shoulder issues. i have a surgically repaired rotator cuff and still have a torn labrum. this is 15 years post injury. i am definitely sensitive to protecting my shoulders. what hurt me lately was when i decided to do high rep dips. my labrum was inflamed for a while. now weighted dips give me no problem.

i weigh about 77kg.

Asclepius said...

"i have a surgically repaired rotator cuff and still have a torn labrum"


Wow - sounds grim! Hope you're over the worst of it! As I get older I realise I need to listen to my body and make it last. I think 'journey' as much as 'destination'.

From your numbers you are well on your way to an OAC.