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Re: Separated Shoulder Rehab.

Posted By: Jason Burnell
Date: Monday, 27 March 2006, at 9:35 a.m.

In Response To: Re: Separated Shoulder Rehab. (Jake Cannon)

:Readin article corrected the wrongs in my :squat....I may try ur workout on there for my next :cycle...but i couldnt help wondering if u felt u :got as strong as u could have with inly 2 sets?

Yes. In fact, that period was when I felt the absolute strongest I've ever felt.

I'll apologize in advance because I don't think you realize the verbal onslaught that asking me a simple question can bring on. LOL

That was back around 2000 and I was influenced by a lot of people. I was blown away by Karwoski's squatting when he did the 640 for 8 with no belt on his tape prior to squatting 1000. I talked about it to Ed Coan, who did 650 for 10 prior to his first 1000 and that got me geeked up to train in a similar fashion.

The squat vid that is linked from my article is a result of that type of off-season training as much as the peaking plan in the article. I did sets of 8 in the squat with no belt. I had to start really light because my core was not used to it but eventually I worked up to 500 for 8 with no belt. That is a good base to build a 700 squat on.

About that same time I spoke to Ray Benemerito and Ray mentioned that when he could pull 600 for 10 he knew he was ready to play with 700 plus. He also said the 600 was beltless. I never got as far as 600 for 10 but when I got to 525 for 10 I pulled 683 - and that was just one work set.

For the deads I would work up in about a 6 week ramp, to a weight that caused me to start to lose
my form etc then I'd drop the weight 30 lbs or so, and ramp back up for another 6 weeks. What I found was that the weights that were hard at the end of the previous cycle weren't so bad the second time through.

I didn't do that ramping on the squat - mainly because I had a meet coming up and thought I needed to just go as far as I could adding 10 lbs a week. When I do it again, I will ramp the squat like the DL. Up, then down, then up again.

The peaking plan in the article we sort of stumbled upon. Eddy and I were talkng on IM and trying to figure out how to get a test meet in before Nationals. I picked the Oregon meet and we just plugged in the best fit. Probably the biggest mistake I made was not sticking with this plan when things slowed down. Tony Cardella and I both started listening to Eddy at the same time. Tony listened and I experimented with everything under the sun. I placed 3rd in Nationals once and have made top 5 a few times and bombed once etc. Tony has won what 5 in a row? I'm not saying we have similar ability etc but the consistency is eveidently on Tony's side.

I've lifted more since then but a lot of that has been in HardCores which is a better/more supportive suit than a Z-suit..... which means I've probably gotten weaker and relied on tighter and tighter suits. Ok.. not probably - the first time I did 705 in a HardCore is was a 34, the last time I did it the suit was a 32.

So, yes, I do think the 2 sets got me as strong as I could have been. There is more to it though. For example, when I was doing sets of 8 in the squat - all the sets were 8 reps. 135 was 8, 225 was 8, 315 was 8, 405 was 8 etc. My last warmup was halfway between my work weight and 315 or 405 - ie if my work weight was 455 my warmups would have been 135, 225, 315,385, 455 - all for 8. When I got to the 495 range, I think I just did a 405 for 8 and then a single at the midpoint between 405 and 495 before doing 8 with 495.

Without a belt or wraps this was a killer. Keeping upright was a chore and almost impossible near the end. But I had what I like to call walking around strength. I felt strong everyday, all the time. When I added a belt, it was a big difference because my core was already solid. Ditto for a suit.

I can't wait for my shoulder to heal so I can squat and bench (well really ... squat) again.

I was reminded of all of this after watching Gillinghams deadlift tape and just watching him move big weights in training. Something *clicked* in me and I started back to this old school training and started feeling good again - then I fell out of the garbage can and jacked up my shoulder and am on the sidelines. LOL Brads tape reminded me of the stuff I liked and valued. Watching him do front squats reminded me of a guy I saw do 405 years and years ago and put that "some day I will" back in my mind. I reminded me of Eddy and Kirk and that brute strength. It reminded me of Billy Mimnaugh..... ok.. there's a video out there somewhere of Billy doing close stance good mornings with 600 and no belt. Impressive. Just that old, style walking around strength that people can see and can't question. That's the kind of strength that you have everyday - that stops people in the gym from their workouts and makes them watch you. That's the kind of strength that lets you push a car for some old guy who's starter goes out and you turn around and your daughter thinks you're Superman. That's the kind of strength that makes your lifts look effortless and flawless when you do put on your gear for a meet.

That's the kind of lifts I can't do anymore. Damn.
The most frustrating thing about going back to it has been that weights I used to do for 8 as warmups are now my work weights and I struggle with them... well, right now I can't even put a bar on my back. Hmmmmm... will try safety squat bar when doc says I can train if arm isn't better yet.

Anyway, that's the long answer. The short answer is, yes.

Hope this helps.

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