[quote]Goodfellow wrote:
Dan7 wrote:
Goodfellow wrote:
Dan7 wrote:
trextacy wrote:
Dan7 wrote:
well I just did the upper body day and at the end I was getting bad shoulder pains in the posterior area and when I was walking to my car it felt like my arms were pulling out of their sockets.
Today my left shoulder is OK but my right one throbs in the posterior area…
Just got over one problem and it looks like I have another <=*(
Fuck! I’m so fed up!
My assumption would be that it was the presses that did it? OR, did you feel it on the rows?
Bent over barbell rows are OK, lat pulldowns hurt and so did the presses. I think the lat pulldowns started the pain and the presses made it a lot worse.
I think it was the start of an underlying problem, my shoulders have always felt a bit uncomfortable but there wasn’t pain so i didn’t look into it.
I did bent over barbell rows 4x12 (felt ok)
lat pulldown 4x10 (hurt)
seated chest press 3x10 (hurt)
dumbbell bench press 1x15 (hurt a bit less than seated chest press)
stopped training
EXACT** EXACT** same fucking problem.
Your shoulders always feeling a bit uncomfortable - do you carry a bag on one shoulder by any chance?
Yea I usually carry a pull-cord nike bag to college over one side and I carry a big gym bag to my work which is quite heavy. Why did this cause you a problem?
Do this:
A. read all of the following articles:
Cracking the Rotator Cuff Conundrum (don’t do the program)
http://www.T-Nation.com/readArticle.do?id=459577
Shoulder Savers: Part I
http://www.T-Nation.com/readArticle.do?id=1053531
Shoulder Savers: Part II
http://www.T-Nation.com/readArticle.do?id=1055409
Shoulder Savers: Part III
http://www.T-Nation.com/readArticle.do?id=1153915
Push-ups, Face Pulls, and Shrugs
http://www.T-Nation.com/readArticle.do?id=1426252
Everything push-ups
http://www.T-Nation.com/article/bodybuilding/everything_pushups&cr=
It Looked Good on Paper (scroll down to ‘external rotations dont fix everything’)
http://www.T-Nation.com/readArticle.do?id=1866676
B. Rules for the next two weeks:
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No back squats, front squats or any exercise that puts a bar on your upper back.
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Stop benching
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Lots of bent over barbell rows and bent over dumbbell rows (do not cheat!)
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Lots of seated rows (pay attention to the technique in “Shoulder Savers Part I” - if you have trouble contracting your back evenly, do light weight and hundreds of reps until it feels right, then go from there)
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Lots of prone cobras and prone trap raises
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No overhead pressing or lateral raises.
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Do lots of one-arm band rowing at home, 5 sets of 30+ 4-5 times a day (attach band to door knob)
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Do lots of band external rotations at home, 4 sets of 20+ 3-4 times a day (attach band to door knob)
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Do ‘dowel rod push-ups’ at home (follow the progressions on ‘everything push-ups’ and try to go at it 3 times a day)
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Gentle stretches for the pecs, lats, anterior delts, upper traps, and levator scapulae
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Read “Feel Better for $10”
http://www.T-Nation.com/readArticle.do?id=475832
use a foam roller on your lats, pecs, rhomboids, and thoracic spine.
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Read “Soft Tissue Work for Tough Guys”
http://www.T-Nation.com/readArticle.do?id=1259323
use a tennis on your posterior shoulder girdle.
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Train upper body 2x a week
YOUR UPPER BODY SESSIONS SHOULD LOOK LIKE THIS:
Warm up - For both sessions.
Foam rolling:
Latissimus dorsi
Pectoralis major & minor
Rhomboids
Thoracic spine
Tennis balling:
Posterior shoulder girdle
10 mins on treadmill
Scap push ups 1x15
Upper trap stretch 15s/side
Levator scapulae stretch 15s/side
Work out
A) Bent over barbell row OR Bent over dumbbell row
Sets/Reps: 5 x 12
Rest: 90 sec
B) Seated row, Neutral grip OR Seated row, medium, pronated grip
Sets/Reps: 2 x 100 (to focus on form) OR 5 x 12 (once form is perfect)
Rest: 90 sec
C1) Face pulls
Sets/Reps: 4 x 12
Rest: none
C2) Arm shuffle OR Hand walks (noted in everything push-ups)
Sets/Reps: 4 x 30 shuffles / 30 walks (once both hands get back onto the step that is ONE REP)
Rest: 1 min
D) T-Push ups OR Swiss-ball push ups(only perform these once you have completed the ‘dowel rod’ task in everything push-ups)
Sets/Reps: 3 x 20
Rest: 45 sec
E) Triceps pushdown OR Triceps pushdown with rope
Sets/Reps: 3 x 10
Rest: 1 min
F) Standing dumbbell curl (strict form) OR Standing hammer curl
Sets/Reps: 3 x 10
Rest: 1 min
G) Prone cobra’s on both days
Sets/Reps: 2 set, max hold - aim for a hold of 5+ mins.
Rest: 1 min
H) Prone trap raises on both days
Sets/Reps: 4 x 20
Rest: 45 sec
I) Behind the neck band pulldowns OR Scap push ups
Sets/Reps: 3 x 20
Rest: 30 sec.
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Don’t do anything that hurts
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Do deadlifts on your lower body days, do not go under 10 reps. Keep lower body days basic and try to limit your upper body involvement.
Do all this for 2-3 weeks and your shoulders should start feeling better. I got most of this advice from Eric Cressey in an email so it’d be wise to listen.
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damn that is a lot of info to take in, how do you know it will work?