Shoulder pain is a sign you're pushing hard and training like a legend.
Welcome to hell.
Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
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Welcome to hell.
- Jun 21, 2009
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- Jun 21, 2009
- 26,776
- 33,452
- AFL Club
- Hawthorn
My routine changes like the wind.
I was getting less pain when i started my Push day with the OHP/Military Press
Recently started doing chest into shoulders and got fatigued quite easy.
Might be an idea to separate chest and shoulder day.
I find decline chest movements are more shoulder friendly, and my shoulders hurt less if I start the week with a pull day, then push day tuesday.
If I'm in the wars I just do maintenance levels for a few weeks. I start the workout with some light rotator cuff movements on the cable station.
I do bro splits, and through trial and error have found this is the only way to get enough volume in.
Rear delt bent over dumbbell raises
Dumbbell side laterals.
Cable side laterals.
Machine side laterals
Military Press.
I flip the order around, but never do presses first. Front delt raises aggravate the shoulders even with the pink dumbbells. I occasionally do upright rows with dumbbells.
- Jun 21, 2009
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Might do first push of the week chest then second of the week shoulder.
See how that goes
See how that goes
- Sep 23, 2007
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Yeah definately separate your shoulder and chest days. Its A damn good way to blow out your shoulder
- Sep 23, 2007
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- Orlando magic Baltimore Ravens
I would recommend presses early. There most likely going to be your heaviest exercise, and it's an overhead movement, so you should try and be least fatigued to minimalise injury
Said in his post his shoulders are already hurting. Little bit of fatigue means he will have to use lighter weights. His joints and rotators will thank him.
There's more than one way to skin a cat.
Aeglos
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- Sep 27, 2016
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I don’t necessarily do single joint movements before multi joint, but I definitely do a heap of reps with lighter weights prior to my main movement(s).
Eg Thursday before heavy bench I did 4x25 (each) tricep pressdowns, straight arm pulldowns and face pulls then about 5 warm up sets on bench to get into my working weights.
Also, as my focus is improving my bench (rather than hypertrophy) I just combine what you guys would call chest, shoulder and arm days into one and aim for ~60 “heavy” reps per body part each session. Normally two big multi joint exercises then 2-3 single joint exercises eg after the aforementioned warm up it was bench press + bands (1x1, 3x5), incline DB press (3x10), skull crushers (3x12, hammer curls (3x15) and band pull apart (3x30).
On the topic of front raises:
Had a Pt with shoulder pain that was aggravated by any exercise that was predominantly shoulder flexion (so CG bench, dips, overhead press).
Solution? Sub those out for other exercises (floor press, incline press) and put in slow (5 count up and down) front raises for 4 sets of 6-10 reps at about a 3RIR.
The guy is fairly strong (benches around 130kg) but had to use 3kg DBs for the front raises.
As I’d hoped his shoulder pain decreased after doing them when we retested some of the other movements (basically exercise induced analgesia).
He’s got a PL comp in six weeks so I’m hoping the changes will limp him through that then I’ll see him again and start from scratch to nip the shoulder pain in the bud.
Eg Thursday before heavy bench I did 4x25 (each) tricep pressdowns, straight arm pulldowns and face pulls then about 5 warm up sets on bench to get into my working weights.
Also, as my focus is improving my bench (rather than hypertrophy) I just combine what you guys would call chest, shoulder and arm days into one and aim for ~60 “heavy” reps per body part each session. Normally two big multi joint exercises then 2-3 single joint exercises eg after the aforementioned warm up it was bench press + bands (1x1, 3x5), incline DB press (3x10), skull crushers (3x12, hammer curls (3x15) and band pull apart (3x30).
On the topic of front raises:
Had a Pt with shoulder pain that was aggravated by any exercise that was predominantly shoulder flexion (so CG bench, dips, overhead press).
Solution? Sub those out for other exercises (floor press, incline press) and put in slow (5 count up and down) front raises for 4 sets of 6-10 reps at about a 3RIR.
The guy is fairly strong (benches around 130kg) but had to use 3kg DBs for the front raises.
As I’d hoped his shoulder pain decreased after doing them when we retested some of the other movements (basically exercise induced analgesia).
He’s got a PL comp in six weeks so I’m hoping the changes will limp him through that then I’ll see him again and start from scratch to nip the shoulder pain in the bud.
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RU_
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- Jun 21, 2009
- 26,776
- 33,452
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- Hawthorn
Think i am on the brink of a severe shoulder injury. The OHP and higher lat raises could be the culprit. Definitely going to lower my weights and focus on form. It's a marathon...not a sprint and i am going a bit too hard i think.
Yeah definitely lower weights.
Read Aeglos' post a few up. He subbed out OHP with floor presses. You don't need to go high with the lateral raises. Below shoulder height will still hit the side delts.
RU_
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Looking for some feedback on my upcoming PPL progressive overload program
Day 1: 5 sets 3 reps 85% 1RM + boring but big 5 sets 10 reps 50% 1RM
Day 2: 4 sets 6 reps 70% 1RM
Day 3: 3 sets 9 reps 60% 1RM
And adding 5kg to my 1RM every day 1
This is what it will look like
Day 1: 5 sets 3 reps 85% 1RM + boring but big 5 sets 10 reps 50% 1RM
Day 2: 4 sets 6 reps 70% 1RM
Day 3: 3 sets 9 reps 60% 1RM
And adding 5kg to my 1RM every day 1
This is what it will look like
Aeglos
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- Sep 27, 2016
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How many days a week are you training?
Aeglos
Cancelled
- Sep 27, 2016
- 3,580
- 2,743
- AFL Club
- Essendon
- Other Teams
- Riverpigs
I haven’t seen any of Ray’s actual lifts but I stumbled across a picture from his squats where one end of the bar is in the squat hook on the combo rack and the other the bench hook lol.
Bloke needs to switch to a fed that uses squat bars and a mono before he has a career ending injury.
Just googled Kelly; imagine getting done for a SARM! What a waste!
RU_
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Worth a watch for Rays. Apparently he is sick though, went to hospital before the day finished, dropped 20 odd kilos leading up to the day as well.
Check Kelly’s instagram. He’s trying to cover himself and claim tainted supps but it’s all over, everyone knows the truth.
Aeglos
Cancelled
- Sep 27, 2016
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Did you see Blaine Sumner’s comment on Kelly’s post?
Would surprise me at all if the IPF tried slapping him with a ban (if someone in PA under Wilks said what he did they’d probably disappear never to be heard or again lol).
Generally I think doping in a tested PL fed is stupid (due to the plethora of other, untested, feds) but if you’re a high profile lifter you’re asking for trouble.
No one would give a s**t if you didn’t have a social media account, and unless he’s deleted all his info off of his IG it doesn’t look like Kelly was really gaining much by having 35,000 followers.
Ah well, I expect Markos will send him an email shortly about Big Dogs if he hasn’t already haha.
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5 lifting days a week
