[quote]Mantra46 wrote:
@Chris - good point, will up to 25 sets of quads per week. [/quote]
More is not better, better is better. It’s entirely possible to do 25 sets of crap work.
[quote]Strength is like:
Bench: 100kgx6 - quite limited by shoulder on this[/quote]
No kiddin’? It’s almost like your bench is unusually-high relative to your other lifts, kinda like you’ve been focusing on it more than other exercises, even though (or even causing) your shoulder issue.
What are you moving with rows (any variation) and pulldowns?
What if I told you… it’s possible to never bench again and still make excellent gains in size?
row is like 46kg dumbell row by ~10 reps
ok i’ll try the 5/3/1 program for a couple of months with 4000cals and report back. Is 3-4 days a week really enough though? I’m concerned as the volume seems low.
I was able to train just fine when I was in Chiro school being treating 2 or 3+ times a week. Its a bit different when you actually have a problem but if your actually following all their recommendation try to ask them if they have any suggestions to help you get back to training to on day 3 instead of day 4. I bet they will have some good advice. also if you are primarily going for your shoulder it might be best if your first day back to training wasn’t a chest day.
I think your total overall volume is way to high. I think a lot of people have a feeling that you need to train more and more and more to get bigger and better but sometimes less is better. you don’t grow in the gym. 3 days a week is plenty for most people. 531 isn’t a bad way to go just try to resist the desire to add in to many small single joint movements. just give the big lifts more effort and you should be fine. you will probably have to fight going to the gym all the time but once the results come it will be easier to stay out.
If bench hurts your shoulder then don’t do it. it might be a great exercise but if you hurt yourself with it then its a terrible exercise for you. find a similar movement that doesn’t hurt your shoulder and you will make better progress then if you keep hurting yourself