Hey what’s up I’m currently going to start my fourth week of Sheiko 29 tomorrow, and I LOVE THIS PROGRAM!!!
The problem is that I’ve been getting some shoulder pains (recurring from an old injury). I was wondering if I could swap out the bench for the floor press as it tends to hurt the shoulder a bit less. Everything else would remain in tact. Or if there is something else I could do. I really want to keep doing the sheiko template as it way to much fun for me for me to do something else.
Have you tried broomstick stretches? That always seems to help my shoulders and pecs. Benching 3x a week can be hard on them. If you’re going to swap floor press for bench, I’d try to keep two regular bench days.
I like Sheiko as well but if your going to get through the program or PL in general your going to have to get through the pain and find the true source of the problem. Not flat benching is not really an option in this sport. Im not trying to be “debbie downer” but 9 out of 10 power lifters have jacked up/damaged/trashed shoulders. Im not saying you cant alternate a supplemental lift every now and again but not a “main” lift.
Whole point Im trying to make is you need to find the source thats causing the pain and fix it. For example:
-If your not used to benching 3-4 times a week, Sheiko is going to hurt for a while till your body/joints/tendons get used to volume training. (probably the cause of shoulder pain)
- You may have poor/bad bench technique.
-Are you performing preventative maintenance exercises and proper rehab work weekly on your shoulders?
Sometimes you gotta step back in order to go further.
I’ll second popeye’s point, you’re better off fixing the problem than trying to go around it. My shoulders were a mess for the first 6 months of Sheiko. I started doing some extra assistance work to balance out all the pressing, fixed some technique problems (staying tighter at the bottom of the lift, mostly), and on the odd occasion that the problems flare back up, I move my grip in a bit for a session or two. I’m benching regularly with far less pain now than I was when my training max was 75lbs lower two years ago.
Fix the issue of technique!!! I train sheiko/russian/high volume/whatever you want to call it style (as sheiko was a coach, there is no such thing as training ‘sheiko programs’) and bench usually 5 times per week. I never have shoulder pain.
Rear delt flyes are essential
LIGHT chest flyes are essential
LIGHT hammer curls are essential
Learning to bench with shoulders tucked HARD and pulled DOWN and benching with the bar in a proper groove makes it so that you have almost no shoulder rotation so… can’t really hurt them.
Thanks guys I really appreciate the responses. I’ll put up a recent bench session for you guys to break down in a couple of hours.
As for the preventative work before the gym it’s as follows:
Decompress spine (crack it)
Roll work on the T spine, glutes, Hips, IT bands, Quads
Stretch the glutes, low back and hips
Cossack squats, deep third world squats
High rep adductor work
I feel like a million bucks after this, and recently I’ve been adding some tennis ball work on the scapular area to loosen those bits up. I find that things like broomstick work and other stretched of that nature simply aggravate the shoulder even more.
You know there is a tendency for some powerlifters to shit on bicep training and such. There was a lengthy period of time where I too adopted this philosophy and literally zero bicep training, and I wasn’t doing any sissy exercises like rear flys either. Eventually I started getting some very noticeable pain in the front delts, and some bicep tendonitis type issues in my right shoulder.
I added bicep training back into my routine, and I also started doing some miniband pullaparts just at home. Within a couple months my shoulders were right as rain. I still don’t do flys, but I don’t doubt they would be a useful chest recovery tool.
Anyway, just giving my little experience with this exact thing and saying that Arramzy is right on the money.
Also, pausing all your bench work might help. In part because it forces you to really control and own the weight so form stays spot on and also you’ll be using lower weight.
I’m not really afraid or unprepared of high frequency benching.
Point noted on pausing the bench.
I never avoided bicep curls, so I think that’s not an issue.
I tried the chest flies, the thing is that they really hurt at the end ranges of motion (was using 15’s)
After I get into the groove, the bench doesn’t actually hurt my shoulder, it’s more the next day type thing.
Is there any other flaws you see in by form?
Is there any other kind of preventative things I can do? I recently started to roll around tight spots in the rhomboids as it may be an issue, as well as do some external rotation work.
As far as your form, you might want to try a thumbs out on the bar or a false grip. Sure numbers will go down initially but it’ll be easier on your shoulders. Working on a higher arch will keep you from going down those last couple of inches of the stroke which are hardest on the shoulders.
Bingo some big things off the bat I noticed. Work on these and then you can repost and start working on other things.
Absolutely zero arch in the back, work on stuffing your self on the bench.
Your not up on your traps.
Your un-racking the bar by pushing your shoulders up, which immediately takes your shoulders out of position. Un rack by flexing your lats. It takes some getting used to and brining them up in strength. (Contributor to shoulder pain)
Lastly you hands and forearms are falling behind the bar towards your face ( contributor to shoulder pain as well)
Work on these and then we can start knit picking the smaller things.
Good things I liked.
Descent bar speed
Locked out every time I think
Good hip stability, but more leg drive would help.
