How are you shoulders feeling? I have a history of terrible shoulders and shrugs, upright rows, and military presses just aggrevate the hell out of them, along with side and front raises.
Really started to become an issue once bench got over 315. I would keep an eye on any shoulder issues and change you exercises up a bit as soon as you feel them taking a turn for the worse. Once you start to have issues it can snowball fast.
[quote]dhickey wrote:
How are you shoulders feeling? I have a history of terrible shoulders and shrugs, upright rows, and military presses just aggrevate the hell out of them, along with side and front raises.
Really started to become an issue once bench got over 315. I would keep an eye on any shoulder issues and change you exercises up a bit as soon as you feel them taking a turn for the worse. Once you start to have issues it can snowball fast.[/quote]
alright Ill keep that in mind…so you think it may be best not to do heavy sholder presses and benches on the same day then?? BW here is yesterdays routine
DEADLIFT:
135x5
225x5
315x5
405x5-No Belt
445x4-Belted
Pull-ups:
5xfailure ( I can only do about 8 a set dead hang)
DB Rows:
65x10
70x10
75x10
80x8 (Sloppy form on these)
DB Shrugs:
80x12
90x12
100x12- High DL helps grip, these dont slip anymore 
Good Mornings:
135x6
175x6
205x6
225x6-Should I belt these? I might have to tape my form and post it to see wha everyone thinks.
For Biceps, I actually DONT really like training them, so i just did CT’s bicep blaster WO from his article the other day.
All in all my workouts are feeling GREAT and im not slopwing down. Today (Wednesday) is my off day, and thursday and friday are going to be a dynamic effort push and pull days. dhickey, do you think it would work a little more compatible on the shoulders if for example: Say my heavy push day I did barbell shoulder presses, then on my dynamic effort push day did bench, and not do any barbell presses at all. Then the following week I would do heavy benches on my heavy day, and light sholder barbell presses on the dynamic day? it would really lessen sholder load, but would it be to little per week?
Today was my light push day, little back and forth, really old friend was in the gym at same time so shot shit and diddnt follow a straight foward routine as it goes:
Front squat:
135x10
185x10
205x6
225x5
Wide Grip neck press:
135x10
155x10
165x10
185x10
Standing Barbell Press:
95x10
105x10
115x10
DB Bench:
60x10
60x10
60x20…just couldnt stop it was redic
Shoulder circles:
3x10 @ 20lbs
High Pulls:
80x10
90x10
90x10
Decline Bench Press:
135x12
155x12
175x8…Outta gas
At this point did some heavy ab exercises and called it a day…not really a bad one but it took a while through bullshittin and want not.
**I did sign up for a powerlifting competition in Novemeber though and am really siked aboiut it. I might let this thread die and move to a training log to move me right into the competition. Maybe a fresh thread about this mioght bring in more people to advise and comment
BOYS, whats up!! havent been around in a while, completely gave up on the T-Nation site for a while, but now im back up at school and im so god damn bored so T-Nation is a part of my life again haha…happy to see all ur workouts are going great!! keep it up!
im doing some pretty insane workouts…not sure if i will/should share them = )
ill think about it…
IronWarrior
[quote]IronWarrior34 wrote:
BOYS, whats up!! havent been around in a while, completely gave up on the T-Nation site for a while, but now im back up at school and im so god damn bored so T-Nation is a part of my life again haha…happy to see all ur workouts are going great!! keep it up!
im doing some pretty insane workouts…not sure if i will/should share them = )
ill think about it…
IronWarrior[/quote]
AHHHH HEEESSSS BACCKK!!! about damn time, i almost gave up hope…whats goin on man??
[quote]Pipes06 wrote:
alright Ill keep that in mind…so you think it may be best not to do heavy sholder presses and benches on the same day then?? BW here is yesterdays routine
[/quote]
I wouldn’t but you might be alright. The key is to pay attention. If your shoulders start aching listen to them and lay off a bit. If I were doing heavy presses I would go a bit lighter on shoulder presses.
I would also shy away from doing two heavy presses with a barbell. I would choose DBs instead if you’ve had shoulder issues.
I wouldn’t but that’s just me. You really don’t have to worry about bad form with GMs, unless you are going to heavy. They just may not be doing what you intend. Arched back is going to really hit your hammies and glutes.
Flat back or rounded back is going to hit your lower back. If you are trying to hit you lower back you may be better of doing seated GMs. I focus sticking my ass out and back and then try and lead with my head on the way up while bringing my hips forward.
If you are doing it this way you should feel a really good streach in your hamstrings.
[quote]
For Biceps, I actually DONT really like training them, so i just did CT’s bicep blaster WO from his article the other day.
All in all my workouts are feeling GREAT and im not slopwing down. Today (Wednesday) is my off day, and thursday and friday are going to be a dynamic effort push and pull days.
dhickey, do you think it would work a little more compatible on the shoulders if for example: Say my heavy push day I did barbell shoulder presses, then on my dynamic effort push day did bench, and not do any barbell presses at all.
Then the following week I would do heavy benches on my heavy day, and light sholder barbell presses on the dynamic day? it would really lessen sholder load, but would it be to little per week?[/quote]
If you are doing bench or push days more than once a week I would keep one of them light. If you want to do military press on heavy bench day, maybe DBs. On dynamic day I would stay relatively light.
You might want to do more prehab than military pressing on this day. Things like seated DB cleans, Face Pulls, Halos, etc.
You’re younger than I am and going heavy on shoulders may not be a problem, but I would watch it. You could keep it exactly the way you have it but have a plan if your shoulders start feeling a bit achy. If they don’t feel quite right after you bench, don’t push it with shoulder presses. Do some face pulls, seated DB cleans, or halos.
The mistake I made was confusing muscle soreness with more serious issues. I learned the hard way that it is much easier to prehab than trying to rehab. Things you can do to save your shoulders a bit:
Manpon presses - Using foam rollers rather than boards or full ROM bench will much easier on your shoulders.
Reverse band bench - Lightens the weight at the bottom and puts less stress on the shoulders. This would be used much the same as board presses or bench with bands only better for your shoulders.
DB Shrugs instead of barbell shrugs. If you are going to do shrugs better to do them with DBs like you are. You can also add pronation at the top. Basically turn your hands out so your palms are facing forward and squeez your shoulder blades together at the top. Even if it’s just on the lighter sets.
Seated DB Cleans
H-Rolls
Face Pulls
Halos
Dislocations
thanks dhickey this was a VERY informative and helpful poist, im walking out the door to do a light pull day so Ill post it up when i get back
Todays WO wasnt good, wasnt really feeling well, plus the weather sucked ass so i think that took a toll on me…
DL from a 3 inch deficit
135x5
225x5
315x5
335x5
315x5
Pull-ups
3xfailure hammer grip
Hammer curls
35x8
40x8
45x8
Standing Barbell curls
3x12@65
DB Rows
70x10
75x10
80x10
Just poopy, got an off day tomrorow…gonna rip it up harcore on sunday though
Today was heavy push, pretty nice
Squat:
135x8
225x8
275x8
315x5
345x5
Bench Press
135x8
185x8
205x8
225x5…coulda got 6 or 7…but no spotter
DB SHoulder Press
45x6
55x6
60x6
Decline Bench
135x10
3x10@185
Standing Ab work and leg lifts
Yesterday was my heavy pull day, not bad beings I cut it a lil short becasue I had to help the bro split a quart of wood for his bitch ass girlfriend:
Deadlift:
135x5
225x5
315x5
405x5 (No Belt)
455x3 (Belted)
Good Mornings:
135x6
185x6
215x6
245x6-I think ill move these to my push day(s), doing it on a pull the day after heavy squatting seems a lil overkill 2 days wise.
DB Rows:
65x8
75x8
80x8
85x6-Form got really sloppy after 6 so stopped
Standing Barbell Curls:
65x5
85x5
105x5
115x3
Cross Hammer curls:
40x8
45x8
50x8
50x6
Pull-ups:
4x8@ BW
My bodyweight is sitting at an average of 173, dipping to under 170 some mornings and 177 others,no biggie. Not really concerned with diet, just drinking shakes like a drug, thats about it