Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
Forgot how sore Rippetoe triceps extensions make me the next day.
For all of you Rippetoe SS people:
Much improved shoulder function/pain during todays chest session. Focused really hard on retracting scapular and holding that position, which i definitley havent been doing in the past. Only problem is it took so much effort and concentration to hold that position, that it takes away some of my pressing strength. Shoulder still got irritated by flyes though, probably because its harder to hold the retracted postiion, will probably drop flyes, although i need another chest movement after bench and incline.
how'd it go?
I made some onion squash bacon and chicken then meatloaf instead, Whole foods only had lamb ribs.
you should probably regain stability before doing anything else.
Rippletats doesn't uh, teach one to shoot their butt up on the squat. As said in one comment (and in multiple comments):
"I think your other comment was removed. But my point was that nowhere does Rippetoe say to "shoot the butt up" or anything like that. He clearly writes to keep your chest up and brace your abs and lower back hard and use the hips drive up squat. The way Mark Bell and others make it sound, they think he's saying to good morning the weight up, but that's not what he's saying at all."
How do you regain stability? Im pretty sure my problems are caused by my posture and form. Im doing rotator cuff exercises, loads of back work, stretching and trying to improve posture. What else can i do for my shoulders? I also need to do a shit load of ab work because they are obviously stretched and weak, which makes it harder to hold the hips in the correct position.
It is impossible to tell you without direct observation. Could be weak low traps, could be tight pecs. Could be a locked up tspine. lots of things.
tight pecs and triceps are my culprit. girl at massage envy last week was like this is insane, I've never seen anyone this tight and you're only 25.. I said that's what 3 years of doing overhead shit in olympic lifting will do to you. It's actually less pec and more attachment stuff around that area.
tight pecs and tight triceps are probably due to shoulder problems.
As far as them over compensating? Def could be a result. Who knows where it originated. I think I have healed up my shoulder problems, but now the muscles that have compensated for the injury need some fixing.. or at least that's a theory.
Also just noticed at the recent images in the thread picture, that dude has some terrible posture. Might wana work on that. Or maybe he hunched over to get dat abb flex
Without getting into specifics (which is tough without knowing your exact problem), your best bet is to continue with your chest/shoulder exercises at a lower intensity but with improved form. You mentioned that benching felt a lot better when you focused on keeping your shoulder blades retracted, but that this lowered your overall pressing strength. Basically, THAT'S OKAY. It's likely that some of the muscles involved with keeping your shoulder blades retracted aren't as strong as they need to be to handle heavier weights. You should continue to practice this improved form, going only as heavy as you can go without losing it. Over time you'll get stronger and will be able to press heavier weights with your shoulders in the right position. It feels like a set-back, but it's really for the best.
As far as flies, cut them. I'm not a big fan of them anyway, and if you can't make them work without your shoulder hurting, they are probably doing more harm than good. You can get all the chest/shoulder work you need from various bench and overhead pressing variations.
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