I absolutely love the concept and layout associated with the layer system. I have tried, without success, for two weeks now to incorporate the high pull into my workouts. It absolutely kills my right shoulder. (Old baseball injury I guess) Upright rows and similar movements have always hurt bad. Power cleans are almost unbearable with any significant amount of weight. So I have devised my own six day split that works for me pain free. Just wondering if this was a good choice of exercises or if there were better options.
Day 1- Incline Tilt
Day2- BB Row
Day 3- OH Press
Day 4- Deadlift
Day 5- Decline Tilt
Day 6- Pullups?? (With weight and very strict form- neutral grip)
Thoughts and recommendations??[/quote]
I blew my shoulder out playing baseball in college. For years I had always avoided any overhead pressing, both pre- and post-injury. I don’t really know how, but I haven’t had any problems with my shoulder for at least a couple years now, despite the fact that I’ve wrecked it a few times while mt. biking and have had to take some time off a few times just to let it heal. But when I’m healthy, no problems at all with the high pulls or overhead pressing.
I think the biggest factor in that is the fact that I press with a pretty narrow grip for all pressing movements. I keep my hands just inside the little finger marks on the bar when benching and at least a few inches narrower on each side when overhead pressing. I do a lot of facepulls and lateral raises with varying arm/wrist angles and not a lot of direct lat work. Not sure if that’s why I don’t get any nagging little pains in my shoulder anymore, but I would give it a try. Maybe ditch the incline press and the pullups and work on your snatch-grip high pulls with lighter weights to groove the movement pattern and cut the workout a little short so you have time to add in some facepulls and some lightweight lateral raises at the end.