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Azinine's get swole journal
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Azinine
New member
Good and bad today. Squats felt really strong and there was almost no hip pain. However, my right shoulder was extremely crunchy today and I couldn't complete the heavy triple on bench. In fact, I unracked the weight and then promptly reracked it. I did, however start power cleans today and I loved them! I wish I had started them earlier.
Squat: 110x5, 135x5, 160x5, 190x5, 220x3 (PR), 160x8
As I said, squats felt really good. I was going nice and deep with little or no hip pain. I could have done 5 reps at 220 pretty easily but didn't...
Bench: 100x5, 125x5, 150x5, 175x5, 205x0, 150x8
Bummed about the bench. I knew I was in trouble, though, when 175x5 was tough. My freaking shoulder was just hurting too much. I was the only person in the weight room today so there was no chance of a spotter for 205. I don't think a spotter would have mattered anyway.
Power Clean: 115x5, 135x5, 155x5 (PR), 135x5
Awesome! I love this exercise. From now on I'll be doing these instead of barbell rows. We'll see where I'm sore tomorrow but I can already tell that it hit my traps and forearms pretty hard. It was also great cardio. I think that, for the purposes of the program, I'm going to set my 5RM at 165lbs.
Squat: 110x5, 135x5, 160x5, 190x5, 220x3 (PR), 160x8
As I said, squats felt really good. I was going nice and deep with little or no hip pain. I could have done 5 reps at 220 pretty easily but didn't...
Bench: 100x5, 125x5, 150x5, 175x5, 205x0, 150x8
Bummed about the bench. I knew I was in trouble, though, when 175x5 was tough. My freaking shoulder was just hurting too much. I was the only person in the weight room today so there was no chance of a spotter for 205. I don't think a spotter would have mattered anyway.
Power Clean: 115x5, 135x5, 155x5 (PR), 135x5
Awesome! I love this exercise. From now on I'll be doing these instead of barbell rows. We'll see where I'm sore tomorrow but I can already tell that it hit my traps and forearms pretty hard. It was also great cardio. I think that, for the purposes of the program, I'm going to set my 5RM at 165lbs.
coolcolj
New member
You have some serious shoulder issues, and that's the problem with the 5x5 setup, you have no other exercises to address imbalances to fix this shoulder issue. Apart from foam rolling and tissue work 
you need to do more back work, just benching alone will make things worse every week
hit the lower and mid traps hard, rear delts as well, along with external rotation cuff moves and subscap exercises. Scapular stability with pushup plus
And stretch the crap out of the pecs, lats and upper traps.
The power cleans will start to make your upper traps tight sooner or later, which will add to your shoulfer problems so make sure you stretch them hard and massage em often as well
My motto - fix your body up first and make sure everything is working properly and can move well, then load up the exercises to get bigger and stronger while maintaining things. Otherwise it's like your trying to race a car with bad tyres and suspension, only a matter of time you fatally crash...
you need to do more back work, just benching alone will make things worse every week
hit the lower and mid traps hard, rear delts as well, along with external rotation cuff moves and subscap exercises. Scapular stability with pushup plus
And stretch the crap out of the pecs, lats and upper traps.
The power cleans will start to make your upper traps tight sooner or later, which will add to your shoulfer problems so make sure you stretch them hard and massage em often as well
My motto - fix your body up first and make sure everything is working properly and can move well, then load up the exercises to get bigger and stronger while maintaining things. Otherwise it's like your trying to race a car with bad tyres and suspension, only a matter of time you fatally crash...
Azinine
New member
coolcolj said:You have some serious shoulder issues, and that's the problem with the 5x5 setup, you have no other exercises to address imbalances to fix this shoulder issue. Apart from foam rolling and tissue work
you need to do more back work, just benching alone will make things worse every week
hit the lower and mid traps hard, rear delts as well, along with external rotation cuff moves and subscap exercises. Scapular stability with pushup plus
And stretch the crap out of the pecs, lats and upper traps.
The power cleans will start to make your upper traps tight sooner or later, which will add to your shoulfer problems so make sure you stretch them hard and massage em often as well
My motto - fix your body up first and make sure everything is working properly and can move well, then load up the exercises to get bigger and stronger while maintaining things. Otherwise it's like your trying to race a car with bad tyres and suspension, only a matter of time you fatally crash...
Wow. I'm gonna PM you...
coolcolj
New member
feel free to repost what I PM'ed you - it's something I basicly copy and paste, because I help so many people with these issues already - it's very very common
Helped the last guy, he is benching pain free now
stop benching for now
tennis ball work - the pecs, front delts, biceps, lats, upper back, upper traps. And stretch the same muscles
do scapular wall slides
and those exercises I in the articles I PM'ed you. You don't have to do all of em.
But do pushups with a full extension at the top for scapular work and stability - you don't even have to do the pushup, just the extension at the top.
Either the face pull or a seated low pulley cable row for the lower/mid traps, some isolated external rotation work, and a subscap rotation as well
as long as they don't hurt
the diesel crew youtube vid exewrcise complex pretty much hits all those muscles as well
Helped the last guy, he is benching pain free now
stop benching for now
tennis ball work - the pecs, front delts, biceps, lats, upper back, upper traps. And stretch the same muscles
do scapular wall slides
and those exercises I in the articles I PM'ed you. You don't have to do all of em.
But do pushups with a full extension at the top for scapular work and stability - you don't even have to do the pushup, just the extension at the top.
Either the face pull or a seated low pulley cable row for the lower/mid traps, some isolated external rotation work, and a subscap rotation as well
as long as they don't hurt
the diesel crew youtube vid exewrcise complex pretty much hits all those muscles as well
Azinine
New member
coolcolj said:feel free to repost what I PM'ed you - it's something I basicly copy and paste, because I help so many people with these issues already - it's very very common
Helped the last guy, he is benching pain free now
Here is what coolcolj PM'd me, if anyone else is interested:
yes stop benching would speed up the fixing. Basicly your internal rotors, pecs and lats are overpowering your external rotors strength wise. And off course poor mobility and tightness.
I would just add some selected exercises into your workouts. Doesn't have to be high volume, and it's taxing, go light, highish reps and just 2 sets tops
good shoulder warmup complex - that hits all the muscles I stated
http://www.youtube.com/watch?v=xCp-YynBEvE
good article
http://www.t-nation.com/findArticle...05-183-training
do the face pulls like in this article - if it doesn't hurt. PLus good info in here
http://www.t-nation.com/article/per..._and_shrugs&cr=
I have answered this stuff so many times - I'll do a copy and paste
Mirror test
stand in front of a mirror, take a deep breath and then let it out and relax. Then see which way your arm rotates, both hands should be parallel to each other. If the thumb points inward then you have tight internal rotors - pecs, lats, etc
And possibly weak and lengthened external rotors
If arms also angle forward, when viewed from the side then tight front delts, pecs and biceps
I'd drop the pullups for now, they just make the lats stronger and tighter - lats = internal rotor
stick to horizontal pulling
Light benching maybe ok, if it doesn't hurt, but if it does then your just prolonging the agony.
Some aspects of cuff impingement are not reversable by rehab if left for too long, so if in doubt don't bench, press and do pullups until everything is good again
all this stuff is good, but don't forgot to stretch the heck out of your pecs, lats, both vertical and horizontally, upper traps/neck and front delts everyday. And see the stuff in that shoulder article I mentioned before in my glute activation stretch move thread. Active stretches are a must, not just passive static stretches. Stuff like reach, roll and lift should be done
It will take time, don't expect results quickly. And when it's OK, keeping doing this stuff!
Azinine
New member
Just realized that the two t-nation links didn't copy correctly. Here they are:
http://www.t-nation.com/findArticle...AC34AB7F1D5FF8B.hydra?article=05-183-training
http://www.t-nation.com/article/performance_training/pushups_face_pulls_and_shrugs&cr=
http://www.t-nation.com/findArticle...AC34AB7F1D5FF8B.hydra?article=05-183-training
http://www.t-nation.com/article/performance_training/pushups_face_pulls_and_shrugs&cr=
Azinine
New member
So, I'll be dropping bench press and pull ups from my workout for the time being.
In the gym, I'll be doing the YTWL exercise and the face pulls for sure. Probably some other stuff as I keep reading the articles that coolcolj suggested. At home I'll be doing lots of foam rolling, active and passive stretching of my pecs, lats and traps. I gotta get this shoulder fixed.
I noticed today when I was stretching my pecs that my right pec is WAY tighter than my left. I had no idea...
I'll continue with my other lifts according to the 5x5 program.
In the gym, I'll be doing the YTWL exercise and the face pulls for sure. Probably some other stuff as I keep reading the articles that coolcolj suggested. At home I'll be doing lots of foam rolling, active and passive stretching of my pecs, lats and traps. I gotta get this shoulder fixed.
I noticed today when I was stretching my pecs that my right pec is WAY tighter than my left. I had no idea...
I'll continue with my other lifts according to the 5x5 program.
coolcolj
New member
do the tennis ball on the whole pec, against the wall. It takes a while to work the whole pec. I start from the collar bone and slowly roll across stopping at major pains sites, working down, an inch at a time, but you might find the whole pec sore anyway like me from general tightness
Be sure to hold and release the area right where to inserts into the front delt
Dig in deep and get at the pec minor, as per that article, when it's short and stiff, bad things happen
anyone who sits infront of a PC, whille be mega tight in the pecs!
And lats too, a bit harder to get at, but it can be done with a tennis ball against the wall, and get at the area inbetween rear delt and lat when you raise your arms with a tennis ball against the wall. Go deep into the shoulder, some nasty trigger points here in most people.
And biceps, front delts off course.
along with pushup plus, consider doing dip shrugs, starting with abench dip style and then progress to dip bars. Keep arms locked and shrug up and down, with a high chest. Good for the serratus anterior and scapular stability.
also this might help your hips
http://www.t-nation.com/readTopic.do?id=1508256
Be sure to hold and release the area right where to inserts into the front delt
Dig in deep and get at the pec minor, as per that article, when it's short and stiff, bad things happen
anyone who sits infront of a PC, whille be mega tight in the pecs!
And lats too, a bit harder to get at, but it can be done with a tennis ball against the wall, and get at the area inbetween rear delt and lat when you raise your arms with a tennis ball against the wall. Go deep into the shoulder, some nasty trigger points here in most people.
And biceps, front delts off course.
along with pushup plus, consider doing dip shrugs, starting with abench dip style and then progress to dip bars. Keep arms locked and shrug up and down, with a high chest. Good for the serratus anterior and scapular stability.
also this might help your hips
http://www.t-nation.com/readTopic.do?id=1508256
