new plan - pressing and pulling - LETS GO!

[TheOak84]

im picking 2 exercises to get super good at: the deadlift, and the over head press. my shoulder doesnt like flat pressing, altho i can do close grip (weird)

so, heavy pulling, strong triceps, and massive delts

lets devise a plan...

im goin to alternate between these

deadlift - 5x5, block pulls, rack pulls, speed deads
chins
bicep work
grip work

overhead press - seated, push press, dumbbells, band work
rotator cuff work
tri work - skulls, tate presses (never did them before)
calves

squats - mostly speed work
ham work?
speed deads?
bb rows
more lat work
power shrugs
grip work

close grip
weighted dips
over head ext
calves

any suggestions, comments, welcome

 

[Cynical Simian]

my shoulder doesnt like flat pressing, altho i can do close grip (weird)

Not weird, flared (elbows).

 

[TheOak84]

Not weird, flared (elbows).

its not my rotator cuff, cuz i have 100% mobility in my delt

it does hurt when i sleep on it, and do heavy flat pressing, which i decided not to do.

so any suggestions

 

[cmarcell]

whats up with the pictures in your profile man

 

[Cynical Simian]

What's the rationale behind how the days are broken down? It looks like you're killing yourself on the pseudo-lower body days by adding various lat exercises, while the load looks light on the pressing days, especially given that CGBP/OHP are relatively light presses compared to flat bench. Have you considered more making it a bit closer to a Westside setup?

Also, here's the "increasing the deadlift without deadlifting" article from madcow's site.

 

[TheOak84]

whats up with the pictures in your profile man

its my ass...

 

[TheOak84]

What's the rationale behind how the days are broken down? It looks like you're killing yourself on the pseudo-lower body days by adding various lat exercises, while the load looks light on the pressing days, especially given that CGBP/OHP are relatively light presses compared to flat bench. Have you considered more making it a bit closer to a Westside setup?

Also, here's the "increasing the deadlift without deadlifting" article from madcow's site.

itd be mon-wed-thur-sat

well the thing is, i cant bench press, with out pain, pain is bad. so i figure ill get good at over head press. over head press doesnt hurt at all.

well, i am goin to throw WSB things into the work out

i found that what works best for me is, if i do a certain routine for 4 weeks, then tweak it a bit and continue on, example

id do 5x5 for 5 weeks, change that to 3x3, work into wave loading, add speed work, then repeat. something along those lines. ive used that in the past to gain my strength.

i guess my main concern is the dead lift, ill take a look at that article

 

[coolcolj]

stop pressing and benching
stretch the hell out of pecs, traps, lats a lot
strengthen your serratus and do lots of scapular control work
strengthen the mid back, rear delt and cuffs

after a few months you should be able to bench just like me
If you ignore it, it will get worse over time

check out the articles on tmag by Eric Cressey, I have already linked a few in this forum before on shoulder issues...

 

[TheOak84]

stop pressing and benching
stretch the hell out of pecs, traps, lats a lot
strengthen your serratus and do lots of scapular control work
strengthen the mid back, rear delt and cuffs

after a few months you should be able to bench just like me
If you ignore it, it will get worse over time

check out the articles on tmag by Eric Cressey, I have already linked a few in this forum before on shoulder issues...

mad props.

now, about the massive deadlifting?

 

[coolcolj]

not recommended, as it will tighten your traps, and pull your shoulders forward - although that depends on how you deadlift

 

[TheOak84]

not recommended, as it will tighten your traps, and pull your shoulders forward - although that depends on how you deadlift

but what about the guys who deadlift 900 pounds

 

[TheOak84]

im goin to do kortes annual routine phase I and II, then go into olympic lifting for 12 weeks. i feel thats the best way to go.

altho, since i really cant do a flat press, ill either replace it with over head press, close grip, or just plain rehab my delt all together.