bwh's picture


Member since 22 August 2012 | Blog

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Comment 22 hours ago

Step one is determining the location of the impingement. Is it stemming from the elbow, or from the shoulder. The shoulder is more likely if you're setting at a desk, in a car, and on the couch with poor posture for most of your day. Elbow tends to be from extreme repetitive motion or grinding on the elbow. 

If elbow, you MAY need surgery to relieve the pain. I would give an extreme look at two or three physical therapists first to see if exercise and balance can help ease or remedy the situation. 

If shoulder, then learning new motor patterns is definitely the priority and surgery is highly unlikely. Proper posture, a stronger back/relaxed pecks, and probably regrowing your lats (odds are they've attrophied) will go a long way. There are a myriad of exercises that can be done, but it will take time. 

Surgery should be a last resort. It will mean down time, more pain, rehab, and the possibility that it will not get fixed. Start with rehab from the start, and at minimum you will know more about your body before electing to have surgery. 

Comment 04 Feb 2016

well we've got the internet now so we know nearly instantly when something happens... so it feels much more omnipresent than having to comb through the paper to find a tiny little byline. 

Comment 26 Jan 2016

Plot twist: WMDs were moved and buried in Syria prior to invasion in the hopes that America would get bored after not finding anything substantial and go home. Sadaam would pop out of his spider hole, go "I'm back bitches," and return to reading his Koran written in human blood. 

Comment 20 Jan 2016
Definitely not the healthiest way. Water isn't an appetite suppressant. And just eating fewer calories isn't the answer. Its eating the right calories for your goals, and to continually feed your body.
Comment 20 Jan 2016
Oh my God please don't do this. Please. Unless you are eating a ton of this, it is likely to have the opposite effect on your body. You will force your metabolism to grind to a halt and store rather than excise. Worse, if it does somewhat work, as soon as you go back to normal meals your body will store all of that because it learned to survive on calorie restriction rather than proper nutrition. Anecdotal, but unfortunately far too accurate: have you ever seen fatties going "I'm on all soup diet" or "I only eat salads yet I can't lose a pound"? It's because they crashed their metabolism.
Comment 15 Jan 2016

There is going to be a level at which it is hit hard enough to deform permanently. I'm sure Burfict will figure out at what level that is. 

They don't mention how much impact it can truly "absorb", but there is no material that bounces back perfectly. It does "absorb" what looks to be just a normal drop test (no data in terms of force applied), but there will be a limit to which it will return to full shape. 

Comment 11 Jan 2016
Love watching urban give his two cents. Always clear, concise, and poignant. Wish he was calling games still, but I wouldn't trade him on the sideline for anything
Comment 04 Jan 2016

"And for the hypothetical guy who can squat 225, the jumps are smaller in absolute and easier to make." 

Not to start on a negative note, but that's false. The jumps are smaller, yes, but on a percentage basis it is equal. Just because the absolute weight is heavier, does not mean that the jumps are any easier to make.

+1% jumps from week to week are fairly uncommon. Usually it's a +5% change from week to week.

85% @ 5x5 is going to be difficult if not impossible based on a genuine 1RM. 

No matter how long you spend in the gym, your body should be so fried. You probably will still walk the next day, but a number of those reps are going to be 'fight' reps where you are gutting it out. You are completing the work, but the quality of the work degrades heavily. At 80%+ we have to make sure that technique is paramount. If the 5x5 becomes a 3x5 because the 4th and 5th reps are garbage, that is FAR better than hail mary reps. On a 1RM or 3RM there's a bit of a gray area, but everyday work needs to be maintained with quality. Otherwise we're cheating our body and potentially recruiting the wrong muscles.  Subtracting a rep or two may mean less work, but it limits the potential of having to take days off because of soreness, or worse, injury. 

I have not found a lot who succeed on forced PR programs, where the progression eventually hits 100%+ during the cycle. Most humans perform much getting to 95 or 97%, deloading for a week, and then attempting a PR. 

Ideally squats and heavy pulls should be isolated as well. A true heavy deadlift (i.e. 1RM) takes two weeks or more for your body to fully recover from - especially your CNS. If we're in the ~90% range, then we are really damaging our potential. It takes ~72hrs for your spinal erectors to recover from heavy pulls, and putting them next to squats is going to limit your ability to maintain posture. I would suggest moving them to alternating days  (i.e. squat for weight on day 1; squat for reps on day 3 & deadlift). 

Have you thought about front squats in addition to back squats? It's a good way to really force the body to work posture, as well as strength. How are your deadlifts programmed? Stiff legged, sumo, or clean pulled? Also varying presses (wide and normal grip) is another good way to add variation while growing strength.