Jump to content
SAU Community

Recommended Posts

It's been a while since I've been here, how's everyone doing? I almost hit 300lbs bench press but my right shoulder decided to impinge itself :angry: . Have to lighten the load on my favorite workouts, bench press, weighted dip and inclined bench press. Dumbbells press inclined and flat are okay though, I can go heavy as my shoulders have more free range of motion.

275 lbs. Nearly 300 after a generous round up, just like dick measurement hahaha. Now I am down to 220lbs. The gym I go to has a 300 club, where as you guessed, 300lbs bench press guys are members. Would be nice to be in that club.

Be very careful with your shoulders, I was frustrated and disappointed for months man, and the sharp, teary-eyed pain of just waving at a person made it even more depressing. I was told that might need surgery but only an MRI and a ortho can make that assessment. My right shoulder is miles better and I am slowly building up, using more dumbbells and other workout until I can get my shoulder to agree with what I need to do in the gym.

Supplements, whey protein, multi-vitamins, fish oil, and tribulus. Diet, lots of fish, few carbs, and as much vegetables as I can get. No sugars and sweets, but I don't skip eggs and bacon, and the occasional junk foods like pizza and big burgers :)

Mondays: Squats and dumbbell press, inclined sit ups at 10 reps 3 sets.

Wednesdays: Weighted pull-ups, dumbbell rows.

Fridays: Squats and inclined dumbbell press, inclined sit ups at 10 reps 3 sets.

My simple workout consists of those on Mon, Wed, and Fri, at 5 reps and 5 sets. Mixing a few workouts in between like inverted rows and punching bag.

  • Like 1

Good question. I do deadlifts, but in between the core workouts, mostly dumbbell deadlifts and I don't go heavy, 170lbs combined weight. What's your workout now Birds? I remember you had a nice, well thought out program, this was like years ago on SAU.

You're probably talking about my workout of old which was a bit of a bodybuilder workout. I think it was a good workout that gave comprehensive coverage of the body, but excessive exercise and time in the gym for what I needed.

After a bad shoulder injury during incline bench press (resultant from boxing and heavy weights) I was forced to rehab and re-introduce one exercise at a time or risk re-injuring and doing no gym at all. It was this process that overcame the OCD I had, not wanting to give up any of the exercises I had been doing and spending 4 times a week in the gym for 1.5 hours a pop, sometimes 2.

Started with squats cause least shoulder involvement. Few weeks later introduced deadlifts as it didn't put a lot of strain on my shoulder either. Having been a couple months since the injury with no upper body exercise, my upper body was losing a fair bit of muscle mass, so a few weeks after introducing deadlifts I give neutral grip pullups a go and found that they didn't aggravate the shoulder too much, just a little soreness. 6 months after the shoulder injury I thought I would give the bench press motion a go - grabbed a 15kg barbell and started pressing very carefully and slowly with a strict powerlifter form that I had not used before and closer grip to protect the shoulders. Also brought the bar right down to the chest and all the way to near lock out. One advantage to injury is the forced opportunity to reset form like this and take solstice from having great form (a great excuse for being weaker in the exercise, as we often don't want to accept the realities of injury making us weak).

The range of motion was a tiny bit tender and I didn't have full flexibility in the right shoulder, but I repeated this process for a couple weeks and it gradually returned. Each bench session I would push it that little bit harder striking the fine line between hurting myself and forcing the injured tissue to re-injure and heal around the movement. When that started feeling good I very progressively added weight, moving up to 20kg bar and then 22.5kg etc. All the way up until where I am now about 2 years later. Shoulder still isn't 100%, it never will be and I'll always have a little pain...but you know what, with new and better form and a gradual build up I made my PB of 127.5kg (280 pounds) a couple months ago; a competition style lift. My old PB pre-injury was 120kg and not touching the chest. So you can come back from those injuries you just need to give the body time and respect to do it's thing, be patient and gently work it through the motions until it's ready.

Forgot to mention...after introducing those four exercises, the DOMS I experienced all over my body made me realise just how much of the body was being worked by those exercises alone. I decided to stick with those because they weren't hurting the shoulder much and before I knew it it had returned to the weights I was lifting before and even making new PBs - lead me to wondering why I bothered with all the other assistance exercises in the past.

Which is why my current workout looks like this: deadlifts, bench, squats, pull-ups - two of these on one day and two on another. 45 minutes in the gym 2-3 times a week and I'm bigger and stronger than ever.

You're right on with working out with an injury. I do more varied workouts and work around my shoulder, focusing even more on form too. I have more weak areas than I thought when I use slow proper form. Man, it was a depressing months of pain for me, but now I am slowly coming back. That feeling of progress is just as good for me as hitting my PB.

How I got my injury? Lifting my mom's potted plants. These guys are heavy, and most have rooted to the ground. Worst of all, they are thorny so I had to hold the pots straight out in front of me. Get up the next day, and I couldn't even raise my hand to wipe the cheese in my eyes.

speaking of injuries, anyone have any recommendations what to do with a groin strain? not sure where or what it's from but most likely deep or heavy squats

i'm thinking resting and stretching and some cardio for a few weeks while i recover

Stretching helps. Accupuncture helped when i did my groin and i could barely walk.

I have found since jumping on the bike before legs i have less issues. Also compression pants during oztag have made an amazing difference

275 lbs. Nearly 300 after a generous round up, just like dick measurement hahaha. Now I am down to 220lbs. The gym I go to has a 300 club, where as you guessed, 300lbs bench press guys are members. Would be nice to be in that club.

Be very careful with your shoulders, I was frustrated and disappointed for months man, and the sharp, teary-eyed pain of just waving at a person made it even more depressing. I was told that might need surgery but only an MRI and a ortho can make that assessment. My right shoulder is miles better and I am slowly building up, using more dumbbells and other workout until I can get my shoulder to agree with what I need to do in the gym.

Bro press done without supporting movements for the shoulder girdle is a path to pain and girly lifts . People wind up with imbalanced muscle strength.Then cop a rotator issue. The internal rotaion favorites like bro-press and even bro-cep curls pull the shoulder forward and shorten the muscle range of motion (without counter balancing movements).

My tip for you if it helps ( having had that issue before).

1)You need to quit doing anything lift wise that is focused on internal rotation (bench / shoulder press etc) Save for simple activation and range of motion of internal rotation movements.

2)Rehab properly (as you probably are)

3)Build a cast iron upper back and scapular / shoulder girdle with good mobility. It's the platform to your strength.

4)Then slowly get back into the shoulder press and after some time, you can go bro press.

Supplements, whey protein, multi-vitamins, fish oil, and tribulus.

tribulus does nothing. If it did , it would be a banned substance. Save your money dude.

Hope your shoulder gets well soon mate.

Edited by rev210

by the way , rotator cuff is a potentially degenerative injury. The pain is also refered (you will feel it in all sorts of places other than the back of the shoulder) , so movements can feel fine when you do them but, increase the injury further.

Doing dumbell presses etc. when you can't wave hello is not a good idea for example . It could micro tear the injury further.

by the way , rotator cuff is a potentially degenerative injury. The pain is also refered (you will feel it in all sorts of places other than the back of the shoulder) , so movements can feel fine when you do them but, increase the injury further.

Doing dumbell presses etc. when you can't wave hello is not a good idea for example . It could micro tear the injury further.

Thanks rev210, it is good to hear tips from people who've had similar injuries.

My shoulder's much better now, bench press gives a small degree of a pain, and much less with dumbbell presses. I am thinking it could be that the dumbbell press frees up my shoulder a bit more than the bench press. I wish there was a sport scientist or doctor I could speak to about, but there are non on this island. Reading your post got me thinking and am a bit concerned, I don't want it to get worse. I'll try out your suggestion and Bird's as well.

For the tribulus, well, it kind of helps I think. Mentally? Physically? Spiritually? Well I've already paid for it so might as well finish the bottle :(

No probs.

If you used to bench press with no pain then having any pain shoulder be a concern. Fix the shoulders properly and you will have none. No need to push through things in this case.

There are lots of youtube vids now to help you check the mobility of the shoulders , rehab movements and strength builders. have watch of a few and try things out.

Ultrasound would be first point for me, just to get an idea if anything is inflamed

How long have you had it for?

Anything you can narrow it down to that might have caused it?

Does it come and go or is it there all the time?

Only certain exercises activate the pain?

Sorry for the late reply Birds,

I had my elbows checked out by my physio last week, and she said it appears to be that the tendons are inflamed and it's a bit of an odd case in the fact that it isn't narrowed down to either tennis elbow nor golfer's elbow. I've been advised to stop stretching my triceps (overhead tri stretch) for the time being as that just aggravates and pulls on the tendons further, and also to carry out to isometric contraction holds (elbows at 90, push against solid surface as hard as possible with no pain for 10sec then 30sec rest x 5 reps) a few times per day for now to see how it reacts.

Now in response to some of your questions, I've had the issue for quite some time now although it has gotten worse the heavier I lift. When I did a 50kg DB floor press the other day it really seemed to disagree with that movement and it has been sore ever since.

The worst exercises that will definitely cause that pain seem to be anything that puts the triceps in a stretched state, so that's why skull crushers and overhead tri extensions are out of the question; they have been for some time now to say the truth.

I'm avoiding presses for now while it settles a little, but then the physio has advised my to start performing heavy triceps pushdowns as the elbows and tendons seem to prefer this type of movement for strengthening as it allows blood flow into an otherwise quite restricted area.

Is there an band work you can do to rehab the joint and work the injury through a range of motion with minor resistance?

Think it's time to take a rest from the heavy weights and take the rehab seriously

Focus on legs; that's one advantage to an upper body injury

Avoiding too many ROM based rehab exercises as apparently the best type of rehab for it is the iso stuff right now until I can do that comfortably without pain.

So yes, time to back off on heavy presses and take the rehab very seriously, today's session had no pressing to target the chest, rather just a pec fly.

Currently hitting legs 2-3x per week depending on how many sprint sessions I do as well (aiming for 2 per week). Hopefully it all comes together nicely and I can get back to the presses before long.

Appreciate your suggestions

It's been a while since I've been here, how's everyone doing? I almost hit 300lbs bench press but my right shoulder decided to impinge itself :angry: . Have to lighten the load on my favorite workouts, bench press, weighted dip and inclined bench press. Dumbbells press inclined and flat are okay though, I can go heavy as my shoulders have more free range of motion.

Hit 352 8weeks ago, put on about 5kg of size over last 12months so my levers are far better, plus whatever muscle for strength too.

That's badass jangles. Man, I was (kinda) close to 300 a while back ago and now am working my way up again. I am to see an ortho this 24th so I hope to get some answers for my right shoulder. I want that 300, dammit.

Hit 352 8weeks ago, put on about 5kg of size over last 12months so my levers are far better, plus whatever muscle for strength too.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Update 3: Hi all It's been a while. Quite a lot of things happened in the meantime, among other things the car is (almost) back together and ready to be started again. Things that I fixed or changed: Full turbo removal, fitting back the OEM turbo oil hardlines. Had to do quite a bit of research and parts shopping to get every last piece that I need and make it work with the GT2860 turbos, but it does work and is not hard to do. Proves that the previous owner(s) just did not want to. While I was there I set the preload for the wastegates to 0,9bar to hopefully make it easier for the tuner to hit the 370hp I need for the legal inspections that will follow later on. Boost can always go up if necessary. Fitted a AN10 line from the catch can to the intake hose to make the catchcan and hopefully the cam covers a slight vacuum to have less restrictive oil returns from the head and not have mud build up as harshly in the lines and catch can. Removed the entire front interior just shy of the dashboard itself to clean up some of the absolutely horrendous wiring, (hopefully) fix the bumpy tacho and put in LED bulbs while I was there. Also put in bulbs where there was none before, like the airbag one. I also used that chance to remove the LED rpm gauge on the steering column, which was also wired in absolute horror show fashion. Moved the 4in1 Prosport gauge from sitting in front of the OEM oil pressure gauge to the center console vents, I used a 3D printed vent piece to hold that gauge there. The HKB steering wheel boss was likely on incorrectly as I sometimes noticed the indicator reset being uneven for left vs. right. In the meantime also installed an airbag delete resistor, as one should. Installed Cube Speed premium short shifter. Feels pretty nice, hope it'll work great too when I actually get to drive. Also put on a fancy Dragon Ball shift knob, cause why not. My buddy was kind enough to weld the rust hole in the back, it was basically rusted through in the lowermost corner of the passenger side trunk area where the wheel arch, trunk panel and rear quarter all meet. Obviously there is still a lot of crustiness in various areas but as long as it's not rusted out I'll just treat and isolate the corrosion and pretend it's not there. Also had to put down a new ground wire for the rear subframe as the original one was BARELY there. Probably a bit controversial depending on who you ask about this... but I ended up just covering the crack in the side of the engine block, the one above the oil feed, with JB Weld. I used a generous amount and roughed up the whole area with a Dremel before, so I hope this will hold the coolant where it should be for the foreseeable future. Did a cam cover gasket job as the half moons were a bit leaky, and there too one could see the people who worked on this car before me were absolute tools. The same half moons were probably used like 3 times without even cleaning the old RTV off. Dremeled out the inside of the flange where the turbine housing mates onto the exhaust manifolds so the diameter matches, as the OEM exhaust manifolds are even narrower than the turbine housings as we all know. Even if this doesn't do much, I had them out anyways, so can't harm. Ideally one would port-match both the turbo and the manifold to the gasket size but I really didn't feel up to disassembling the turbine housings. Wrapped turbo outlet dumps in heat wrap band. Will do the frontpipe again as well as now the oil leak which promted me to tear apart half the engine in the first place is hopefully fixed. Fitted an ATI super damper to get rid of the worn old harmonic balancer. Surely one of the easiest and most worth to do mods. But torquing that ARP bolt to spec was a bitch without being able to lock the flywheel. Did some minor adjustments in the ECU tables to change some things I didn't like, like the launch control that was ALWAYS active. Treated rusty spots and surface corrosion on places I could get to and on many spots under the car, not pretty or ideal but good enough for now. Removed the N1 rear spats and the carbon surrounding for the tailpipe to put them back on with new adhesive as the old one was lifting in many spots, not pretty. Took out the passenger rear lamp housing... what do you know. Amateur work screwed me again here as they were glued in hard and removing it took a lot of force, so I broke one of the housing bolts off. And when removing the adhesive from the chassis the paint came right off too. Thankfully all the damaged area won't be visible later, but whoever did the very limited bodywork on this car needs to have their limbs chopped off piece by piece.   Quite a list if I do say so myself, but a lot of time was spent just discovering new shit that is wrong with the car and finding a solution or parts to fix it. My last problem that I now have the headache of dealing with is that the exhaust studs on the turbo outlets are M10x1.25 threaded, but the previous owner already put on regular M10 nuts so the threads are... weird. I only found this out the hard way. So now I will just try if I can in any way fit the front pipe regardless, if not I'll have to redo the studs with the turbos installed. Lesson learned for the future: Redo ALL studs you put your hands on, especially if they are old and the previous owners were inept maniacs. Thanks for reading if you did, will update when the engine runs again. Hope nothing breaks or leaks and I can do a test drive.
    • No those pads are DBA too  but they have colors too. I look at the and imo the green "street" are the best.
    • I’m not sure what happened I told them about sonic tunes free OTS tune and the next the I know .. I was booted..   To funny 
    • Yea - I mean I've seen my fuel pump which is decades old and uh, while I'm not saying this with real knowledge... but I sure get the ick at using anything in the fuel system that produced the state of that pump. Many years ago I went through multiple pumps (and strainers) before I dropped the tank to clean it out with extreme violence. I'm talking the car would do maybe 50km before coming to a halt, which resulted in me cleaning out the filter with some brake cleaner and going on my way. None of my stuff ever looked like what came out of your fuel tank. I don't think I'd be happy with it unless every single component was replaced (or at least checked/cleaned/confirmed to be clean here).
    • I'm not going to recommend an EBC pad. I don't like them. Just about anything else would suit me better. I've been using Intima pads for a while now.
×
×
  • Create New...