@wanna_be a bit of both. I figure if I keep my hips nice and open my back is less likely to fuck out again.
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Use it or lose it - that’s what happens with ROM and mobility. We should all squat and lunge every day for joint health. Do you know of any similar stuff for shoulders?
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Not of the top of my head. I’m going to guess arm circles might help if you work at being able to get them really big and with your arm extended vertically and going behind your head. I also think locking scaps down while doing them is important.
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I do a pretty good job of maintaining hip mobility through certain movements but I tend to forget all about shoulders.
My DC inspired training includes some weighted stretches but there are some muscles I can’t stretch - like delts.
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When you figure out how, let me know
I googled some Olympic lifting specific shoulder mobility stuff and found some pretty cool mobility stuff. Of course that was a brief lifting ADD moment and I no longer want to train Olympic stuff and I also no longer do any (except for one mobility things. Worth a google!
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@Frank_C @wanna_be now I think of it, there is one way to open my shoulders I do find useful and which I do which is combing halos with a light kettlebell (which I pretend is a Shoulderrok) and using a medium band attached to a pullup bar and looped around my wrist to pull my vertically extended arm behind my head.
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I’ve done something similar, I also use a bar and twist my arm a weird way. I have no idea how to explain it, I’ll try and find the video
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I used to do a shitload more shoulder shit than I do now. My shoulders are very close to as mobile as they were now without doing all that crap. Possibly more in some aspects like getting under the bar to squat.
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Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
DL, stiff bar
Worked up to 2x10x319 lbs, first set double overhand
DL off blocks at mid shin, replacing rack pulls
2x10x319 lbs
DL without touching floor
10x264 lbs
BB row
3x10x154 lbs
This took around an hour and five minutes
DB row
25x88 lbs
DB military press
3x12x33 lbs
RDF
3x15x22 lbs
That took maybe 20 minutes
Including stretching, an hour and 35 minutes. Too slow
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Yer c’mon Mark pull your finger out mate.
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I just remembered shoulder dislocates. I do them with a broom stick. As I loosen up, I move my hands closer together.
I still don’t know how to stretch the lateral head of the delts, though.
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Woke at 253.5 lbs, looking similar. Air squats on waking again.
Todays training
Loosen up shoulders - Y-raises, pull aparts, arm circles
Hoo boy, here we go with the 10 second rests
Pushups
50 reps - 5x10
Diamond pushups
25 reps - 2x10, 5
Dips
50 reps - 3x5; longer rest, 3x5; longer rest, 2x5; longer rest, 10
Bench dips
50 reps - 20, 6x5
What the fuck was I thinking doing 20? Fucking retard.
Pullups
35 reps - we all know there is no way in hell I could do 10 with 10 second rests as needed so did 7x5 varying grips with plenty of rest between sets. Even that wasnt easy. Last set tried wide, and it felt easy enough except I could only get about half the ROM I can on closer neutral grip.
Air squats
80 reps - 2x30, 20
Legs went numb
Lying leg raises
50 reps - 25, 10, 7, 8
Took ages, somewhere between an hour and 45 minutes and two hours because I rested properly between exercises.
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This is still a good effort at your weight
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Call a spade a spade mate, it’s ok because I’m fat 
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Lol people can be fat and still light weight and can also be low fat and still heavy as fk. From where I stand You are both fat and heavy as fk. 
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Thanks? I think?
Yeah, I get you. I’m low key pleased I can still hit fives for pullups. My legs are still numb though.
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It was a compliment I promise (it was just a shit one)
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Same here, though I’m a good 10kg less than you. I think my all-time record is 10 at 15kg lighter so it’s OK going.
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