Bicep Tendonitis and the Scapular Plane

common-shoulder-injuries

I annoyed by bicep tendon again.  This time it is my left one.

I sugested to my Doctor and he agreed after an assessment that the cause was likely strict overhead pressing a 28kg kettlebell at an angle outside of the scapular plane.

What is the scapular plane?

Click on this article by Scott Iardella at Strong First to find out.

The article is also available here in PDF format:  The 3 Key Distinctions of the Kettlebell Press – StrongFirst

Bottom Line:  Staying within the scapular plane when pressing overhead is safer than not.

Question arising from this situation thus far are:

Is barbell strict overhead pressing safer than the same exercise with a kettlebell since a kettlebell can naturally drift out of the scapular plane easier than a barbell?

Is there a substantial difference in performance gains when utilizing equal resting weight and pressing weight as compared to light resting weight and heavier pressing resistance?

Example…

When I stand with a kettlebell in the racked position I feel weight.  When I strict press it overhead I feel weight.  When I stand with one or more Iron Woody Resistance Bands looped over my Ross Enamait do-it-yourself resistance band handles I feel little to no weight.  When I strict press overhead I feel resistance.

More to follow once I know more.  For now it is a cortisone shot and six to eight weeks of physical therapy.

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Time, Kettlebells, “Before Meal Workouts” and “Ends-to-the-Middle” Ladders

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Time has gotten away from me as I attend a training program during my non-work hours.  This training program takes the majority of my attention when I am not with family or at work thus my workouts have lessened.  Due to the current scenario I began the below listed routine which has been working quite well for me for a little over a month.

Monday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Hinge and Press.

Tuesday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Squat, Pull, and Loaded Carry.

Wednesday:

– Before Dinner:  Kettlebell complex lasting between 12 and 15 minutes.

Thursday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Hinge and Press.

Friday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Squat, Pull, and Loaded Carry.

Other Notes:

On the kettlebell exercises I have begun doing what I call “Ends-to-the-Middle Ladders” which work well.  For example if your ladder is going to be 1-2-3-4-5 repetitions you execute as 1-5-2-4-3.  Make sense? 

With the kettlebell press and squat I begin with “Ends-to-the-Middle Ladders” at 1-2-3-4-5 and work up over time to 6-7-8-9-10.  Once I get 6-7-8-9-10 I move up in weight.

With the kettlebell swing progression I am still doing what I posted previously.  I use the Dan John idea of two-handed swings for 20 repetitions and one-handed swings for 10 repetitions.  I aim for 100 repetitions per workout. 

https://sustainableevolution.wordpress.com/2013/06/27/kettlebells-weights-and-progression-part-2-swings/

Pull-ups are still done according to about half of the volume within the Recon Ron program which in my experience still ensures progression.

https://sustainableevolution.wordpress.com/2013/06/09/recon-ron-pull-up-program/

Loaded carries are waiter’s walks or farmer’s walks.  I really like both but find my shoulders love the waiter’s walks for 30 second repetitions.

What is Old is New Again!

3088770_com_kettlebell_truebalance_romeike1

For a variety of reasons I am moving back to Kettlebells.  Based upon this decision, below is the totality of my new plan, which will begin on October 12, 2015.

Pat Flynn
Pat Flynn

In the introduction to the book “Racked and Loaded” Pat Flynn said:

If strength and fat loss is what you seek, the formula for success is very plain:

Metabolic Conditioning—low frequency & low duration

Strength Training—moderate frequency & moderate duration

Brisk Walking—high frequency & high duration

Dan John
Dan John

Dan John preaches the Fundamental Human Movements:

-Loaded Carries

-Squat

-Hinge

-Pull

-Push

Based upon this I am looking at:

-45 minutes of brisk walking prior to breakfast Mondays through Fridays.

-Monday Evening:  Kettlebell Strength Session hitting each of the Fundamental Human Movements.

-Wednesday Evening:  Kettlebell Metabolic Conditioning Session using one of Pat Flynn’s complexes.

-Friday:  Kettlebell Strength Session hitting each of the Fundamental Human Movements.

Whenever this gets stale I will throw in some Bryce Lane 50/20 action.

http _www.ironradio.org_images_IronRadio_speaker_logo1400x1400

Exercise is one thing but “the battle of the knife and fork” as Lonnie Lowery of Iron Radio says is another.

Something Like This
Something Like This

On top of this I will overlay Dan John’s Meat, Leaves, and Berries program.

I will eat as much meat and as many leaves and berries as I want.  The only “cheating” I allow is cream and sugar with my daily coffee and pizza and popcorn with my family on Friday evenings.

Stay tuned!

Kettlebells — Closing Thoughts

In a previous post CLICK I said that based upon the demands in my life I prefer kettlebells because “good enough for me” strength training as often as I want is better than “perfect but rare” strength training twice a week.

3088770_com_kettlebell_truebalance_romeike1

I am pleased to report that I now have the time and the appropriate gym access to begin barbell training.  I have been reading, researching, studying, and consulting the most knowledgeable people I can.  I have a good plan with built-in flexibility for schedule changes.  The plan also alternates between volume and intensity, rotates exercises, and prescribes rest periods.

Before the kettlebell makes an exit I want to emphasize that kettlebells, specifically owning 2x16kg, 2x24kg, and 2x32kg are just right for the average male’s needs.  Add a good pull-up bar and dip belt to my proposed kettlebell line-up and you can get strong enough to handle most of what life will throw at you.

Why am I pursuing barbell training?  I want to see how strong I can get — especially now that I almost know what I am doing.  My previous attempts at barbell training were poorly executed without proper research and sans training in barbell usage.  All of the preceding will be rectified in the next few days.  I am excited.

barbell

5x5x5 Update

Tonight I executed my 5x5x5 plan that I posted about here CLICK.

I learned three things:

1.  I was too ambitious with having the final set of weighted pull-ups be executed with a 24kg kettlebell.

2.  I was able to clean the 2x40kg kettlebells with no issues but once I tried to execute the front squat everything fell apart thus my final set of double kettlebell front squat will now be done with 2x32kg kettlebells.

3.  When I autoregulated my rest for this it ended up being executed nonstop like a complex.

Based upon the above here is the new plan which will be executed five days per week in as short a time as quality will allow:

–  One repetition of double kettlebell deadlift with 2×24 kettlebells.

–  One pull-up with no additional weight.

–  One repetition of double kettlebell push press with 2x16kg kettlebells.

–  One repetition of double kettlebell row with 2x16kg kettlebells.

–  One repetition of double kettlebell front squat with 2×16 kg kettlebells.

–  One repetition of double kettlebell deadlift with 2×32 kettlebells.

–  One pull-up with 1x8kg kettlebell attached to belt.

–  One repetition of double kettlebell push press with 2x24kg kettlebells.

–  One repetition of double kettlebell row with 2x24kg kettlebells.

–  One repetition of double kettlebell front squat with 2×24 kg kettlebells.

–  Five repetitions of double kettlebell deadlift with 2×40 kettlebells.

–  Five pull-ups with 1x16kg kettlebell attached to belt.

–  Five repetitions of double kettlebell push press with 2x32kg kettlebells.

–  Five repetitions of double kettlebell row with 2x32kg kettlebells.

–  Five repetitions of double kettlebell front squat with 2×32 kg kettlebells.