Gallowmere's Obsession, or How I Learned To Stop Worrying and Love the Deadlift

[Obs]

Sorry to crap up your log. I just am way outta touch with my body and pain during lifts.

[Gallowmere]

Sorry to crap up your log. I just am way outta touch with my body and pain during lifts.

Don’t apologize at all man. This isn’t just a training log for me. I put in lots of shit that I learn about myself as I go, and if these things can induce conversation and possibly help others, I’d be beyond pleased.

What we’re talking about right now affects a LOT of people who lift. How many guys have you heard say “I can’t overhead press because bad shoulder”? If you haven’t had a legitimate injury, surgery or some kind of nerve damage and can’t press without pain, you need to work on unfucking your shoulder girdle.

[Obs]

Don’t apologize at all man. This isn’t just a training log for me. I put in lots of shit that I learn about myself as I go, and if these things can induce conversation and possibly help others, I’d be beyond pleased.

What we’re talking about right now affects a LOT of people who lift. How many guys have you heard say “I can’t overhead press because bad shoulder”? If you haven’t had a legitimate injury, surgery or some kind of nerve damage and can’t press without pain, you need to work on unfucking your shoulder girdle.

The more elevated angle I get the worse it is.
Just dont know how to fix it

[Gallowmere]

The more elevated angle I get the worse it is.
Just dont know how to fix it

What helped for me, was two things: first was focusing on making sure to pull my scapulas back and down during vertical pulls. This is why my pullup volume went into the shitter a couple of months back. I made myself stop when I couldn’t achieve the full pull. If I kept going for the next ten reps I was capable of, my mid-trap would be exhausted, letting my scap drift, though my lats and bicep could keep going. Not stopping just reinforced shitty movement. Kinda like people who will keep humping up shitty deadlifts after their upper back is exhausted, yet lower and hams still have juice left.

Second was, during the rest of the day, especially while driving, I make sure to keep my shoulders pulled into proper alignment. Slouching while driving is pretty common. The trigger I had to pay attention to was the feel of my rotator cuff area on the curvature of the seat. If at any point, I don’t feel the backs of my caps against the curve points, I know I’m collapsing and need to consciously pull the shoulders back. You’re a bit wider in the shoulders than I am though, so it will likely feel different for you.

Best way to find “default” is to put your back against a wall, then pull scaps “back and down” until everything feels relatively flush on both sides.

[Obs]

What helped for me, was two things: first was focusing on making sure to pull my scapulas back and down during vertical pulls. This is why my pullup volume went into the shitter a couple of months back. I made myself stop when I couldn’t achieve the full pull. If I kept going for the next ten reps I was capable of, my mid-trap would be exhausted, letting my scap drift, though my lats and bicep could keep going. Not stopping just reinforced shitty movement. Kinda like people who will keep humping up shitty deadlifts after their upper back is exhausted, yet lower and hams still have juice left.

Second was, during the rest of the day, especially while driving, I make sure to keep my shoulders pulled into proper alignment. Slouching while driving is pretty common. The trigger I had to pay attention to was the feel of my rotator cuff area on the curvature of the seat. If at any point, I don’t feel the backs of my caps against the curve points, I know I’m collapsing and need to consciously pull the shoulders back. You’re a bit wider in the shoulders than I am though, so it will likely feel different for you.

Best way to find “default” is to put your back against a wall, then pull scaps “back and down” until everything feels relatively flush on both sides.

Definitely gonna try that thanks man!

I actually pay little attention to shoulder blades in pulling.

[Gallowmere]

Definitely gonna try that thanks man!

I actually pay little attention to shoulder blades in pulling.

No problem. I hope it helps.

Marisa Inda has some crazy videos kicking around for how she trains scapular control. It basically looks like getting into a half pullup, then “butterflying” with her traps while hanging. She may be a tiny 40+ year old woman, but she’s also an absurd fucking powerlifter, so I pay attention.

[Gallowmere]

8s Intensification Deadlift Day

Deadlift:
10x135/5x225/3x295/3x335/3x8x355
Pause Squat: 5x45/3x135/1x225/5x245-4/4/4/4/3
Neck Flexion: 3x10-10/9/8
Neck Extension: 3x10-20/20/20
Neck Lateral: 2x10-15/12

Decided to start doing some neck work while I’m fucking off between sets of pause squats. My pencil necked ass needs it. Shit looks like a roll of dimes.

[Gallowmere]

Shedding weight on 3400 kcals/day now. This coming bulk is gonna fucking suuuuuck.

[Obs]

8s Intensification Deadlift Day

Deadlift:
10x135/5x225/3x295/3x335/3x8x355
Pause Squat: 5x45/3x135/1x225/5x245-4/4/4/4/3
Neck Flexion: 3x10-10/9/8
Neck Extension: 3x10-20/20/20
Neck Lateral: 2x10-15/12

Decided to start doing some neck work while I’m fucking off between sets of pause squats. My pencil necked ass needs it. Shit looks like a roll of dimes.

Close gripped upright rows. Lift the bar to your nose. For neck and traps it cant be beat.

I drove a truck for several years all night and even before that I would nod my head (headbang) to music to stay awake. Sounds dumb but after ten years I cant fit my neck in a xxxl dress shirt.

[Gallowmere]

Close gripped upright rows. Lift the bar to your nose. For neck and traps it cant be beat.

I drove a truck for several years all night and even before that I would nod my head (headbang) to music to stay awake. Sounds dumb but after ten years I cant fit my neck in a xxxl dress shirt.

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

[Obs]

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

Yep, the perfect enviornment to do it is in a truck too.
Nice and private.
Great way to keep from waking up in a ditch too.

I did it for so long its a habit even now.

Hell I havent drove in a couple years in an 18 speed or big truck but I downshift the hell out of my old 5 speed and reach for the non existant jake break switch once in a while.

[Gallowmere]

Yep, the perfect enviornment to do it is in a truck too.
Nice and private.
Great way to keep from waking up in a ditch too.

I did it for so long its a habit even now.

Hell I havent drove in a couple years in an 18 speed or big truck but I downshift the hell out of my old 5 speed and reach for the non existant jake break switch once in a while.

Sounds like we have even more in common than previously thought. I haven’t been in one of my company’s 18 speed W900s in a few years now, but my daily driver MX-5 5-speed keeps me in rev matching practice.

That car though...it was a lot more comfortable when I was a 150 lbs. skinnyfuck. Contemplating a WRX or STi next year, as I want something that can rip ass AND handle fine in stupid amounts of snow.

[Obs]

Sounds like we have even more in common than previously thought. I haven’t been in one of my company’s 18 speed W900s in a few years now, but my daily driver MX-5 5-speed keeps me in rev matching practice.

That car though...it was a lot more comfortable when I was a 150 lbs. skinnyfuck. Contemplating a WRX or STi next year, as I want something that can rip ass AND handle fine in stupid amounts of snow.

Love the KW w9's with a 550 cat.

Next favorite was a 378 short nose pete.
Never cared for the 379 to drive but they sure are sharp.
I dont think I can fit in a mack.

I drive standard f350s.
Ex wife took my little aveo stick that I actually loved the hell out of. She crashed it through our barn before she got it though lol.

Would love a fast car but all my toys seem to involve work.

[Gallowmere]

Love the KW w9's with a 550 cat.

Next favorite was a 378 short nose pete.
Never cared for the 379 to drive but they sure are sharp.
I dont think I can fit in a mack.

I drive standard f350s.
Ex wife took my little aveo stick that I actually loved the hell out of. She crashed it through our barn before she got it though lol.

Would love a fast car but all my toys seem to involve work.

Understandable. I bought the MX back when I was constantly driving a company truck home, had a GMC 1500 for a daily, and just wanted something fun for the weekends. It’s a reliable little beast and cam easily hang 15 mph exit ramps at 65+, but it’s a literal pain in the ass for an hour long commute, especially the day after deadlifts.

[Proximal]

Doesn’t sound dumb at all. Are you familiar with George Fisher (Cannibal Corpse’s vocalist since 1995)? Dude’s neck looks like a fucking tree trunk, and his idea of training is a night of playing a show before he plays World of Warcraft. He swears his only neck exercise has ever been the absurd style of headbanging he does on stage.

Mind if I jump in? Dig both of you guys and your motivation. As soon as I decide my path, you guys will have helped get me there.

Always thought Phil from Pantera & Henry Rollins dominated the neck category.

Sorry drive an automatic, but it’s a beast.

[Gallowmere]

Mind if I jump in? Dig both of you guys and your motivation. As soon as I decide my path, you guys will have helped get me there.

Always thought Phil from Pantera & Henry Rollins dominated the neck category.

Sorry drive an automatic, but it’s a beast.

Rollins is a good call. Fisher definitely has him beat on sheer size, however Corpsegrinder is also pretty damned fat, whereas Rollins is at least passably lean.

Dammit, we need neck DEXAs. Hah.

[Obs]

Rollins is a good call. Fisher definitely has him beat on sheer size, however Corpsegrinder is also pretty damned fat, whereas Rollins is at least passably lean.

Dammit, we need neck DEXAs. Hah.

I think that viral black guy is world champ

[Gallowmere]

I think that viral black guy is world champ

Yeah, I recently had that pop up on my feed a few times, and am still not entirely convinced that there’s not some “photoshop for the lulz” involved there.

[Obs]

Yeah, I recently had that pop up on my feed a few times, and am still not entirely convinced that there’s not some “photoshop for the lulz” involved there.

Attachment 175120

[Gallowmere]

Attachment 175120

That’s a level that I definitely won’t be reaching anytime soon. Definitely makes me realize that I need to keep working my skinny ass shit hard during my first cycle though.

I could barely sleep the last two nights due to how sore my neck is, from the little work I did to it the other day. So yeah, TestE+noob gains should equal some quick catch-up.

[Obs]

That’s a level that I definitely won’t be reaching anytime soon. Definitely makes me realize that I need to keep working my skinny ass shit hard during my first cycle though.

I could barely sleep the last two nights due to how sore my neck is, from the little work I did to it the other day. So yeah, TestE+noob gains should equal some quick catch-up.

Dont go too far.
A big neck takes away from everything below it

[Gallowmere]

Dont go too far.
A big neck takes away from everything below it

Oh, I don’t think that’s possible. Even using any of the goofy “symmetry” calculators, based on my skull and shoulder size, my neck should be around 18-19”. It’s currently 15.

[Obs]

Oh, I don’t think that’s possible. Even using any of the goofy “symmetry” calculators, based on my skull and shoulder size, my neck should be around 18-19”. It’s currently 15.

Mine is supposed to be 18.5
19 is xxxl
Mine is about 22 depeding how much test I am on.
I dont like it. Takes away from my traps and is thick front to back.

[Gallowmere]

Mine is supposed to be 18.5
19 is xxxl
Mine is about 22 depeding how much test I am on.
I dont like it. Takes away from my traps and is thick front to back.

I’ll definitely be keeping an eye on it in the early running anyway. It’s not changed even a quarter of an inch from when I was 150 to now at 178. That said, I have never trained it, and daily life doesn’t exactly provide much stimulation to it.

[Gallowmere]

8s Realization Bench Day

Bench Press: 10x45/5x125/3x150/2x175/1x190/8+x200-7 completed (+0 TM)
WG CS Row: 3x160-8/7/8
Pinch Grip Side Laterals: 15x10/10x15
Pullup: 4x-8/6/6/6
Chest Press: 15x225/3x275-7/7/7

Baaaah. Bench is still crap, but at least the shoulder doesn’t hurt now. Just gotta get used to the new movement patterns.

[balance]

Was just looking back on your previous DL day.
Was that 8 sets 3 reps @355? That’s a lot of work! I did something similar few months ago where I did 10 sets of triples on DL and was wiped out. You run this rep pattern on DL often?

[Gallowmere]

Was just looking back on your previous DL day.
Was that 8 sets 3 reps @355? That’s a lot of work! I did something similar few months ago where I did 10 sets of triples on DL and was wiped out. You run this rep pattern on DL often?

Three sets of 8 with 355. The last set should have been more like 10-12, but I felt form breaking so stopped. And that’s actually not my highest volume deads. My last 10s Accumulation day was 4 sets of 10 at 295, then a set of 11 at the same.

[Proximal]

Rollins is a good call. Fisher definitely has him beat on sheer size, however Corpsegrinder is also pretty damned fat, whereas Rollins is at least passably lean.

Dammit, we need neck DEXAs. Hah.

Jesus, Fisher's neck is huge. Doyle, nice physique, think he's in his 40's.

[Gallowmere]

Jesus, Fisher's neck is huge. Doyle, nice physique, think he's in his 40's.

Oh yeah, Doyle’s always been jacked. I remember their brief stint with Vampiro back when I was obsessed with wrestling as a teen.

[Proximal]

Or the farmhouse thread.

[balance]

Three sets of 8 with 355. The last set should have been more like 10-12, but I felt form breaking so stopped. And that’s actually not my highest volume deads. My last 10s Accumulation day was 4 sets of 10 at 295, then a set of 11 at the same.

Oh man that’s even better!
3 sets of 8 reps of nearly double body weight!!!

[Gallowmere]

Oh man that’s even better!
3 sets of 8 reps of nearly double body weight!!!

Yeah, but to be fair, I’m built for deads. Long legs (41” from foot to hip and I’m 70” tall), long ass arms (24” from Xyphoid to wrist) and short torso. It does make my bench and squat suck relatively speaking though.

[Gallowmere]

8s Realization Squat Day

Back Squat: 10x135/5x215/3x255/2x300/1x320/8+x345-9 completed (+5 TM)
GMs: 3x225-9/8/7
Barbell Shrugs: 3x365-9/9/9
Adduction: 3x175-40/37/30
Abduction: 3x175-37/32/29

Not great, but I’ll take it. This week is primarily for setting my starting numbers for first cycle’s training.

Also, getting some pretty interesting data from my blood glucose tracking. My body is apparently just absurdly consistent.

[Gallowmere]

8s Realization Overhead Day

Overhead Press: 10x45/5x85/3x100/2x120/1x130/8+x135-8 completed (+0 TM)
Pullups: 5x-9/8/8/8/8
Incline DB Press: 3x65s-12/10/9
Kroc Row: 3x90-15/14/11
Ab Wheel: 4x-25/18/12/7

Deadlifts tomorrow, then rolling back to a 10s block starting Friday. So begins the 6 pins per week for 12 weeks.

[Gallowmere]

8s Realization Deadlift Day

Deadlift:
10x135/5x245/3x295/2x345/1x370/8+x395-8 completed (+0 TM)
Pause Squat: 5x45/3x135/1x225/5x245-4/3/3/3/3
Neck Flexion: 3x10-10/10/8
Neck Extension: 3x10-25/25/25
Neck Lateral: 2x10-15/14

Starting numbers are set, an extra 200 pins just came in, and I’m ready to do this shit.

[Gallowmere]

10s Accumulation Bench Day

Bench Press: 10x45/4x10x150/17x150
WG CS Row: 4x160-9/8/7/7
Pinch Grip Side Laterals: 15x10/12x15
Pullup: 5x-9/10/8/6/10
Chest Press: 15x225/3x275-7/6/6
Weighted Ab Crunch: 3x70-12/12/8

Lol, apparently my body is all about some placebo. Hit my first 150mg pin this morning, and I added six reps to the last time I amrapped at that weight. Four weeks ago it was 11. Hah.

[Obs]

10s Accumulation Bench Day

Bench Press: 10x45/4x10x150/17x150
WG CS Row: 4x160-9/8/7/7
Pinch Grip Side Laterals: 15x10/12x15
Pullup: 5x-9/10/8/6/10
Chest Press: 15x225/3x275-7/6/6
Weighted Ab Crunch: 3x70-12/12/8

Lol, apparently my body is all about some placebo. Hit my first 150mg pin this morning, and I added six reps to the last time I amrapped at that weight. Four weeks ago it was 11. Hah.

Lol,
I am the same freakin way.
I swear though I can feel test when on a 2xper week regiment of injections with cyp.
I feel it peak just before the end of day three.

[Gallowmere]

Lol,
I am the same freakin way.
I swear though I can feel test when on a 2xper week regiment of injections with cyp.
I feel it peak just before the end of day three.

I actually decided to go with 4x/week injections of E. More stable levels throughout, and the extra couple of pins don’t bother me. I doubt it really fucking matters much when we’re talking these kinds of levels, but ehh, fuck it, why not?

[Family_guy]

I actually decided to go with 4x/week injections of E. More stable levels throughout, and the extra couple of pins don’t bother me. I doubt it really fucking matters much when we’re talking these kinds of levels, but ehh, fuck it, why not?

That’s very interesting to do the 4x week injections of a long eater. I read about someone saying to inject EOD regardless the ester. Basically keeps levels more stable like you said

[Gallowmere]

That’s very interesting to do the 4x week injections of a long eater. I read about someone saying to inject EOD regardless the ester. Basically keeps levels more stable like you said

It’s a huge help when dealing with TRT doses, but I’m not sure it matters all that much when we’re talking 500-600mg/week, as opposed to the 100-150 for TRT. I’m still going to do it, but I don’t know how much difference it will make.