Pull- Ups/Over 250lbs

Training Bodybuilding
41

[quote]mr popular wrote:

[quote]xfactor3236 wrote:
yeah i dont think his weight his the issues mr. popular[/quote]

Yeah actually I think it’s pretty god damn obvious that weight is the issue, since he can do them pain-free when performing them assisted. Not saying he’s too large to do pullups, but traditional wide-grip bodybuilding pullups are a pretty specific exercise.

I’m not a 250+lb bodybuilder, but logically I would say that if you only ever do underhand or narrow grip pullups while climbing up in bodyweight in strength, and then one day try a wide grip overhand pullup, your body just isn’t going to be used to it.

The same thing happened to my training partner and it wasn’t because he was so heavy, it was because he trained his back with the narrow grip so long that the strength wasn’t there when he tried going wide with an extra 50lbs of bodyweight from the last time he tried (he’s doing wide-grip pulldowns until he’s strong enough to do extended sets of wide-grip pullups).

Also might as well say OP you’re big as hell, really good work, would also be interested in reading a log.[/quote]

obviously he wants to be as big as he is, he can do other body weight excersies with easy so i think its pretty god damn obvious that the issues is the shoulder douschbag

42

[quote]waylanderxx wrote:
Having pain when performing an exercise has nothing to with strength levels. His issue is almost certainly flexibility or impingement of some sort.

I’m sure shoulder surgery doesn’t help either.[/quote]

He said he can do them on an assisted machine (meaning with less resistance) perfectly fine and pain-free… doesn’t sound like flexibility or impingement is an issue in that case.

43

Ok to answer a few other questions. I’m not saying that I abandon the wide grip pull-up it just causes lots of pain in my elbow and alot of discomfort in my shoulder. Only the right one(forgot to add that earlier).

I still do alot of heavy lat pulls. I can lean back a bit and the pain goes away.

Yes evey once in a blue moon I will get some shoulder pain while pressing. The pain only seems to come any time I go extremely heavy on flat bench. Dumbbells are the best for me, I can go very heavy with no pain, one of the gyms I lift at has dumbbells that go up to 200lbs :slight_smile:

Thanks for all the encouraging words. Don’t hesitate to ask questions, if I can help I will.

As far as the logs I am out of town on business, will be back in a day or two and will through down my next few workouts.

44

[quote]mr popular wrote:

[quote]waylanderxx wrote:
Having pain when performing an exercise has nothing to with strength levels. His issue is almost certainly flexibility or impingement of some sort.

I’m sure shoulder surgery doesn’t help either.[/quote]

He said he can do them on an assisted machine (meaning with less resistance) perfectly fine and pain-free… doesn’t sound like flexibility or impingement is an issue in that case.[/quote]

What does that have to do with strength? Obviously more resistance centralized a problem area will cause more pain…

45

What shoulder surgeries? I remember much about shoulders, but I do remember that if you tore your rotator cuff your going to have narrowing superiorly btwn the humoral head and the scapula. This could cause impingement during the motion

46

i had a laybrum (spelling) tear that they fixed. i have also had one of the bones in my shoulder shaved. dont rember which. also had tears in my rotator fixed.

47

also back in town today so i am ready to post my workout log for today. should i just throw it on here or should i make a new post?

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put it wherever its easiest for you to keep track. If you tear your labrum, its a matter of when, not if you will get some impingement in the shoulder. my guess is that since most impingements that i saw that were pathological were in 50 yo men that couldnt resist a few lbs of force twisting on their shoulder that you are currently ahead of their curve. I say strengthen, stretch and the obligatory see a doctor disclaimer if this continues.
A trick I learned is to take a miniband, flop it over the bar, stick your feet in it and do pullups with miniband assistance. This is how I burn out. Something else we did back in the day was towel pullups, that way you can twist your grip to find a comfortable spot. good luck

49

[quote]Tankman4411 wrote:
also back in town today so i am ready to post my workout log for today. should i just throw it on here or should i make a new post?[/quote]

No matter where you post, I’ll follow it.

For how long have you been training?

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Holy shit Tank, amazing physique brother, looking forward to reading what you are doing.

51

[quote]DeltaOne wrote:
Holy shit Tank, amazing physique brother, looking forward to reading what you are doing.
[/quote]
Same here. Whatever your doing it’s working:)

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Always down to read a log. Btw Tank, you said you could do wide grip pulldowns without pain as you could lean back a bit. I personally rhink it is a combination mobility/soft tissue/surgery aftereffect…however something you might try is a hard arch when performing wide chins or oulldowns. Try it first with the pulldowns…instead of actually leaning backwards, try to arch like you would for a powerlifting squat–torso is straight up and down but you try to point your breastbone at the ceiling and squeeze your shoulder blades together like you are trying to puff up your chest at muscle beach. Keep that locked TIGHT throughout the whole range of motion, especially the stretch position as far as you are able. Really focus on that idea when pulling thru the motion.

I used to have problems with shoulder pain in my left shoulder doing chins similar in the way you describe, also I was having trouble feeling my mid back work in chins. This helped me a lot once I got it right, although it is kind of hard to describe in text. Just a thought. I also second lots of low trap, serratus, rhomboid work, and lota of foam rolling and stretching the pec major/minor and anterior delts, along with the inside of your biceps. Those muscles are chronically tight in almost everyone and foam rolling with a lacrosse ball or tennis ball helps what stretching doesnt. Foam roll before stretching. may also need to foam roll the lats themselves as they are internal rotators of the shoulder joint.

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ok going to get started with the logs today. i have three days to write down so will put them in three different posts.

i dont include warm up sets, you know how much you have to do to warm up. i also would rather not put weights down because it is all relative. also i know if i put the weights down people will start yelling bs and want to see videos and stuff like that. to be honest im to busy to mess with all that crap. so here we go

legs and biceps

i always start with hamstring.

laying double leg curl (machine)

10x10 usally having to rest pause around set 7 to reach the last few reps

glute ham raise

5x6-8 if you do these you know how hard they are

standing single leg curls

5x10-12 no rest. the rest you get while pumping one leg gives you time to recoup on the other.

seated leg curl

5x10-12 just enough rest for the burn to stop. key is the pump

stiff leg dead lift

3-5x8-10 these are not full reps. you dont touch the floor and you dont go to lock out. you want to keep constent force and tension on the muscle.

when i am done with a muscle group i do dc extreme stretching. i start the stretch the second i am done. i want the best pump i can get while i stretch.

quads

leg extensions

2-3x100 go till failure rest a few seconds and do it again till you get to 100 then you have one or two more sets.

back squat

3-5x6-8 heavy two minute rest between. i go an inch past parallel hold for a second then blast up. stopping short of lock out, keeping tension on the muscle.

leg press

10x10 this sucks, little to no rest, just dig deep.

front squat

3xfailure ok put the safety bars at the bottom of your squat meaning when you are at the lowest part of the squat the bar touches the safety bar. go till you cant squat any more and just leave the bar on the safety rack. i try for a weight i cant get anywhere from 15-20 reps.

leg extensions

1x 100 one last 100 repper

dc extreme stretching

biceps

standing barbell curls

5x6-8 heavy still little to no rest

seated preacher curls (machine)

5x12 very little rest, squeezing at the top, rest pause if needed. chasing the pump

standing dumbell curls

5x10-12 both arms are curled at the same time. little to no rest squeezing at the top

hammer single arm preacher curls

5x10-12 no rest

high pulley curls

3x12 2xfailure first three sets squeezing and pumping blood into the muscle, last two sets is an all out,all you can take pump fest. it hurts its not fun, so what just do it.

dc extreme stretching

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next is chest and calves, i do a row action for every press movement i do.

chest and calves

start out with pullups

5x10-12 underhand or nuetral grip overhand has been giving me pain.

incline barbell bench

5x6-8 reps heavy, as little rest as possible.

seated row

5x6-8

decline barbell bench

5x10-12 little rest flexing in between sets trying to keep the blood in the muscle keeping the pump.

standing face pulls

5x10-12 with the rope

flat bench dumbells

5x10-12 little rest flexing in between sets trying to keep the blood in the muscle. pump chasing. always coming very close to failure on sets 4 and 5

barbell rows

5x10 light weight just concentrating on my shoulder blades

flys incline cable

5x12-15 really squeezing at the top like im trying to hug a tree.

weighted push ups

2-3x100 same as leg extensions. go till you fail then do it again till you are at 100.

dc extreme stretching

calves

donkey raises

3x10-20 dc style with the slooooow stretch down. these suck more than anything.

standing smythe machine

5x20 barely letting your heels touch the floor.

free motion calf machine

5x10-15 little to no rest.

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by the way i didnt write it down but i do abs 2-3 times a week. just crunches, planks, setups the normal stuff.

back
my favorite day, i fucking love back…

weighted pull ups

5x6-12 i dont to all the way down. stop with a soft bend in the elbows then explode up

barbell rows (underhand)

5x10-12 sometimes free weight some times smythe.

t-bar rows

starting light pyramiding up to heavy

1x12 1x10 1x8 1x6 3x5

dumbell rows

5x8-10

wide grip overhand pull downs

5x10-15 bringing the bar to my chin.

wide gripe seated row

2-3x100 this is fun

dc extreme stretching

deadlifts

1x15 1x12 1x10 1x8 1x6 1x4 5x1 start lite and end with very heavy singles.

barbell shrugs 3x100

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Epic training. I love back too.

57

that leg day is straight retarded haha damn.

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looking forward to shoulders and tris

59

[quote]waylanderxx wrote:
that leg day is straight retarded haha damn.[/quote]

x2 5 hamstring exercises, lol. And I thought I was cool for doing 3.

60

[quote]kingbeef323 wrote:

[quote]waylanderxx wrote:
that leg day is straight retarded haha damn.[/quote]

x2 5 hamstring exercises, lol. And I thought I was cool for doing 3.[/quote]
and the huge pre-exhaust before heavy squats and still having the energy to do bis after