Bill Starr has some excellent suggestions for rehabbing sore shoulders. Fundamental is to work with DB and some higher rep ranges till they are equal. Also fundamental is to work the OHP up before the bench. That is to say stay off the BP till your OHP is good. Again use DB for the OHP. You can change the angle you hold them ( neutral grip is a good place to start).
Never liked T bar rows either, much prefer DB rows better range of motion. If you do t bars ensure hips are down legs parallel with floor pull back with scapula retracted as much as possible at top of move. Oh yeah back should be about 30 degrees above legs.You can use a barbell one side at a time like a DB row but the weight is anchored like a t bar.
Imbalances are hard to correct so I agree with others that you get both sides balanced before you start to push it.
As above just my 2 cents. As a fellow shoulder rehabber I will be watching and learning from what works for you.
Good luck and stay strong.
[quote]brute_fury wrote:
Snap, do you know where to find our O? I DO. She’s still around… [/quote]
Yes. Selfishly, I just want her here.
[quote]alexus wrote:
curls? sounds suspicious to me…[/quote]
I’m a big believer in Poliquin’s structural balance principle. In my opinion, it’s a mistake to neglect any muscle group. And since I DL a fair amount of weight for my size with a mixed grip, I think it would be negligent to not train the biceps once a week. Bicep tears are not uncommon with powerlifters.
[quote]cholulalula wrote:
sometimes I just love being told what to do.
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I actually have a hard time ceding control. But it’s time.
[quote]cholulalula wrote:
Are you sore in any new places today?[/quote]
Pecs are more sore than normal. It’s those slow eccentrics.
[quote]FISCHER613 wrote:
The old phrase " The chain is only as strong as the weakest link" sure hits home here right?
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So true.
[quote]FISCHER613 wrote:
Just my .02, not trying to confuse or throw to many ladles in the pot.
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I always appreciate your input.
[quote]thebruce13 wrote:
Also fundamental is to work the OHP up before the bench.
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I can hardly OHP. It’s not that it hurts, I just can’t get the DB overhead on my right side because of stability issues. Incline press is a good compromise at this time.
[quote]thebruce13 wrote:
Never liked T bar rows either [/quote]
Actually, I don’t dislike them. But I was doing them wrong. I received tutelage today and was able to move significantly more weight with good form.
Even more going on. After several weeks of back-and-forth communication to address my many, many questions, I have signed on to work with a diet coach. It’s the same one Lil Power uses, and you all know how strong she is! I have always suspected I don’t eat in a way that maximizes my strength-building goals. So I decided to go this route as an educational treat to myself for a few months. Just got my first meal plans and will start tomorrow. She honored and endorsed my wish for full-fat foods (I don’t eat anything low/nonfat . . . I know, that’s weird for a woman). Now I just need a chef.
Lots of cool stuff going on in here, and great squatting as usual. My personal belief and experience is that good fat generally helps make me strong, and sugar and processed carbs helps make me fat.
[quote]kpsnap wrote:
Even more going on. After several weeks of back-and-forth communication to address my many, many questions, I have signed on to work with a diet coach. It’s the same one Lil Power uses, and you all know how strong she is! I have always suspected I don’t eat in a way that maximizes my strength-building goals. So I decided to go this route as an educational treat to myself for a few months. Just got my first meal plans and will start tomorrow. She honored and endorsed my wish for full-fat foods (I don’t eat anything low/nonfat . . . I know, that’s weird for a woman). Now I just need a chef.[/quote]
I am so happy for you, I think it will make a big difference, just stick with it. She has me totally recomping my body, less fat, more muscle…and yes, more muscle is soooo good !!
[quote]jjackkrash wrote:
Lots of cool stuff going on in here, and great squatting as usual. My personal belief and experience is that good fat generally helps make me strong, and sugar and processed carbs helps make me fat. [/quote]
yes. i’ve been going with that, too.
partly because i was raised in the dairy capital of new zealand and i LOVE dairy. and the whole deal with QUALITY dairy is that it IS high in fat content. like… the cocoa solids (butter, basically) are what you really want out of chocolate… the milk solids (butter, again, basically) are what you really want out of dairy… that is where all the flavor is…
there have been a bunch of t nation articles about good fats and about how dairy (avocado, nuts, olives etc) count as good fats. i’ve been going with that… but, er, maybe because i want to believe.
most girls try and get skinny-fat by eliminating fats and mostly eating things out of packets that say ‘99% fat free’ (that are either high in sugar and / or don’t contain many nutrients).
Wow, this healthy eating thing is a lot of work. It took me forever to shop and find all the proper ingredients. Then I had to come home and cook chicken, beef, and pork tenderloin. All for today, which is a non-training day! It’s so much easier to just shove whatever’s closest into my maw.
Kimba: my present goal is to build muscle and gain strength. I’m not thinking about where I’ll compete weight-wise at this point. I’d be thrilled if I could lose some stubborn fat and replace it with hardworking muscle. And if I could gain any mass from the waist up, it would be downright amazing to me. Maybe with the proper food and new programming, it might actually happen!
Lula: I’m familiar with WABDL. The fed used to have a presence in my area some years back. But a meet without a squat? That’s just blasphemous to me.
[quote]kpsnap wrote:
Wow, this healthy eating thing is a lot of work. It took me forever to shop and find all the proper ingredients. Then I had to come home and cook chicken, beef, and pork tenderloin. All for today, which is a non-training day! It’s so much easier to just shove whatever’s closest into my maw.
[/quote]
Groan. I have to keep going to the store (a thrift shop), fill up the rear of my car, store the food, cook the food, clean up after the food . . . and I HATE COOKING. Over and over and over. If I had the money, I’d pig out at buffets every day.
*Band pullaparts
*Lying L cuff stuff
*Wide-grip bench for 10s . . . moved my grip out about three inches! No pain.
*DB flat bench
*Arnolds . . . nothing positive to say here
Combo:
*Front raise
*Lateral raise
*Reverse flyes
Superset:
*DB row
*Db rolling tri . . . first time doing these . . . great fun!
Superset:
*Seated lat pulldown
*Hammer curls
If nothing else, I’m going to have beauteous shoulders and arms!
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