Goal #1, coming through

5 paragraphs, numerous articles linked for references, and some footnotes. Half about weight, half about shoulder.

Dan John has a famous quote, which he may have gotten from Dick Notmeyer: the goal is to make sure the goal remains the goal. I set myself a physical training goal this year, and it is gradually, glacially pushing other goals aside: put on 10lb of lean weight. My greatest failure these last few years has been squeezing goals like this in between scheduled kettlebell competitions. Unfortunately, none of my goals ever meet those deadlines. This year, the remainder of this year's goals are on indefinite hold behind #1.

First, I don't ever want to be feeble again. It gets hard to defeeble yourself after around age 30, even harder if you've been forcibly befeebled by injury or illness. In 2008, I lost 15lb in a week and took 5 months to put just 11lbs of it back on. Over these last two months, I'm a slightly fluffy 9lb bigger, doing weighted pullups and trail running twice a week to monitor the burden of the extra weight.

I had to learn to tolerate the bodybuilding-ness of this goal because it serves a good purpose. This article discusses how muscle size is the only long-term factor we can change to make continued strength gains. (1) This Dan John article proposes that middle aged people need hypertrophy. Lastly, there was a peer-reviewed study by Brad Schoenfeld comparing the effects of training short, heavy sets versus longer, middleweight sets. The muscle growth observed was roughly equivalent in the two groups, but the middleweight group needed significantly less rest and recovery. (2) I wish this were more widely discussed, frankly. I should have stumbled across this years ago.

Second, the last few weeks of this training has isolated an old problem in my shoulder, one I've lifted "around" in a compensating way. Get this: it's easier for me to do 20 diamond pushups without pain than 20 regular pushups. (3) So, I give up; it's time to regress all the upper body work and address this. It may take months or a year to pick up where I left off, but I'll never get beyond where I left off if I don't address this. All I know is that I've 30 years of posturing around that shoulder and 100,000 reps of crooked kettlebell work that I have to defeeble.

So I'm testing a few weeks of self-guided rehab before engaging my doctor. My doc is very sports-minded, and we have a great working relationship. I just don't want to pay for PT unless I absolutely need help. This shoulder article by Dr David Ryan goes into great detail and gave me a few great movements to start with. This morning's session felt positively spastic, like trying to get a football jersey over a sweater. I am so asymmetrical. Mark Reifkind said once, "rehab is training". It's important to remember that. There's no shame in feeling better and moving better, even without a better bench press.

I'm also squatting. That's going great.

(1) Brief practice daily and long practice twice-weekly both add up to thousands of repetitions and neurological mastery in the long term. A person's bone length and tendon attachment points are not modifiable by exercise and only cause a fraction of the difference among humans that they do between humans and other species. Studies show that strength champions differ greatly from laymen in muscle belly size, and that is the only factor we can actually change. 

(2) Read the fine article for more detail; it's legit. I don't need top-end strength for kettlebell sport. I also don't have a 4-post power cage to do top-end work safely, and I train alone in a backyard shed. I totally should be doing sets of 10, where I can see failure coming, instead of 1RM tests.

(3) Diamond = thumbs and optionally index fingers together, forming a diamond shape. DPUs move the load from pecs and delts to the triceps and are supposed to be harder. Ergo, I am stronger with my triceps than with my pecs and shoulders combined. My all-time best overhead press was 110lb, ugly, but I can do 20 bodyweight dips at 155lb.