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avrahan

By avrahan,
in Health & Wellbeing

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The Bogan
The Bogan

Disclaimer: Long post for dead thread I've been hitting the bells and stuff for a few years now, I now only train at at home, and first thing in the morning on a empty stomach (after a strong cup

L33SH
L33SH

btw since no fker besides my boyfriend checks my build thread, I got a squat pb last night I'm weighing less and lifting more than ever woot!

The Bogan
The Bogan

If you can carry you shopping your not buying enough food. If you cannot carry your shopping your not lifting enough. And go.

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Trozzle Grand Master

Trozzle

Posted
Posted

Rather be paranoid and injury free than a hero!

This, though I'd even suggest being paranoid and injury free is the path to becoming a hero (albeit a slower one); whereas the "hero" alternative in your quote never actually makes it there thanks to f**king their shoulders/back/any other part of your body you can injure from being a retard.

r31slpr Rising Star

r31slpr

Posted
Posted (edited)

I'm probably just being overly paranoid, but it has been bugging me that my pressing movements are really lagging behind the rows, squats, deadlift.

I'm in the same boat as you boz, I just figured it was because OHP uses smaller muscles?

Saw a chick doing chin ups today, was thoroughly impressed, she did more than most guys do.

Edited by r31slpr
rev210 Grand Master

rev210

Posted
Posted

I'm not having pain or anything like that, I can just feel it more in the shoulders. I'll try some assisted pullups, stretching etc then go back to my bench pressing and OHP and see if there's any difference after a week.

I'm probably just being overly paranoid, but it has been bugging me that my pressing movements are really lagging behind the rows, squats, deadlift.

You won't feel pain first. That comes later. Weakness is the sign. If you go backwards thats always a problem anyway and should get attention (sleep / diet / injury)

Assisted pullups aren't part of the recovery. Stick to external rotations/ bands / cubans. Those sorts of movements.

Scapular wall slide is another test for thorasic mobility. How do go with that?

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bozodos Grand Master

bozodos

Posted
Posted (edited)

I did the scapular wall slide, no movement in butt or back arch. I also did a version where you lie on the floor and do much the same thing, no problems. I did do the pencil test and they pointed inwards, so doing wall slides regularly are also meant to help with improving this.

Ok duly noted Tolga - I assume you mean 3x5 warmup sets then 3x3 work sets as outlined in this article http://startingstrength.com/articles/stronger_press_starr.pdf , I'll have to hunt around my gym to see if they have any resistance bands, or I'll buy one. I'll include the face pulls as well as the external rotations.

For the face pulls and Cuban press, should I do linear progression with it, or just keep it at a light weight?

Edited by bozodos
TTT Grand Master

TTT

Posted
Posted

Bill starr OHP routine is

2-3 sets X 5 rep for warm up

6 sets X 3 reps using the same weight for all sets, increase when all 6 sets can be completed

1 set X 10 reps back off set at a lighter weight.

He also suggests very incline bench press an dips etc on a separate day.

But I reckon at least 4 weeks before you press.

do as Rev suggested with the band and cuban press stuff. and the face pulls and band pull aparts.

you'll come back stronger eventually.

Not like you have an OHP comp coming up in the next 80 years

bozodos Grand Master

bozodos

Posted
Posted

well I'd prefer to continue my PTC beginner routine if I can, which includes dips - I'd obviously give the bench a rest while working on shoulder mobility.

I'll give all that stuff a go though - I don't really have anything to lose here, and a lot to gain if it means I'm not snapping up my shoulders!

jangles Veteran

jangles

Posted
Posted

What's the outline for the PPP routine again? Might give it a shot. Is the book anygood?

markos' email in below link

http://gpcaustralia.com/index.php/contact-us

It is a PDF file Markos emails to you.

His gym results speak for themselves, plus people on here have used it with good success.

It's not your normal bodybuilding.com 6 week transformation though.

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