The Beast's Training Journal!

[WalkingBeast]

8-19-04 Thursday Chest (shoulder pain)

Ive been having pain in both shoulder joints for a few weeks, but working through it. I was still able to manage 7 or more PR's in the last few weeks on flat bench. Today the joints or pain effected the bench in a bad way. Explosiveness was nonexistant ,even with 135!! I usually throw 135 and 225 around for my warm-ups making the plates slap against eachother. So this was a major problem. The result was a nonexplosive workout. The weights moved steady and slow and basically paused on my chest. So, now Im planning some recovery until thursday. Hopefully 7 days is enough to ease the joint pain so I can set some more PR's again. On sunday, instead of pressing, doing inclines and shoulder presses along with speed bench, Im going to skip all pressing movements and do some side laterals with dumbells, and thats it for shoulders. Then I plan to take monday-wednesday off from lifting, aside from maybe some abs and auxillary muscles. Ill just eat and drink gatorade on these days. Ill still be training friday-sunday of this week. I hope to be recovered by next thursday. If the joint dont heal, Ill have to figure out something. Heres the routine:

Flat Bench Press:

135x20
225x12
275x8 (warm-ups)
315x7

Attempted 5X5:

320x5 (weak reps)
320x4 (thats the end of the attempt)

300x6
355x1 (Planned to attempt 2 reps, but didnt want to stress the joints)
385 (fail, shouldnt have even tried it, but can never resist!)
365 (fail)
275x8

Incline Bench Press:

135x13 (Then ditched the movement, since pain was increasing)

Cable Flies:

65 (per side)x15
100x15 (Pain in shoulders even on these)

 

[TRUEsoldier]

Bro I hear, you my rotators are flippin out on me!!! I have been feeling them for quite awhile, and when I do bench almost at all, it bothers me... It doesnt bug me nearly that bad at all on Military press, which is weird, but for now, I cant go any kind of heavy on the bench!!! It is exactly what you talk about, no explosiveness, I bring the weight down at about a 3-5 second count on the negetive alone!! If you figure out a way to make it feel better let m eknow. Good luck bro

Peace

 

[cwick0]

GUYS,
Throw a single plate under the end of the bench. This may alleviate the stress on your shoulders. One of my buddies in the gym was doing this several weeks ago...i was like what the fuck is he doing. Sure enough, he was having shoulder pain just like you guys and that cured the problem.


BEAST,
Take a week were you only hit bench once and see if that helps alleviate your shoulder pain. I am wondering if your front delt is getting worked too much.

 

[InTraining]

Beast if you haven't started working the rotators I would recommend you start...

I had a shoulder scare a few weeks ago because I was slacking off my rotator movements and sure enough when I started doing them again it went away...

Nothing too fancy maybe some bye-byes, external rotations and seated db cleans

 

[WalkingBeast]

Bro I hear, you my rotators are flippin out on me!!! I have been feeling them for quite awhile, and when I do bench almost at all, it bothers me... It doesnt bug me nearly that bad at all on Military press, which is weird, but for now, I cant go any kind of heavy on the bench!!! It is exactly what you talk about, no explosiveness, I bring the weight down at about a 3-5 second count on the negetive alone!! If you figure out a way to make it feel better let m eknow. Good luck bro

Peace

Know what you mean brother!! Ill be taking some anti-inflammatories for the next few days and going to pick up some glucosamine/chrondoitin for the joints. Also going to lay off presses on sunday and take mon-wednesday off next week to be recovered for thursday when I bench again. I may also try the plate under the bench idea Cwick presented. I was thinking of switching to inclines also, but not sure that would make a difference. Ill keep you updated!! ThanX again brother!!

 

[WalkingBeast]

GUYS,
Throw a single plate under the end of the bench. This may alleviate the stress on your shoulders. One of my buddies in the gym was doing this several weeks ago...i was like what the fuck is he doing. Sure enough, he was having shoulder pain just like you guys and that cured the problem.


BEAST,
Take a week were you only hit bench once and see if that helps alleviate your shoulder pain. I am wondering if your front delt is getting worked too much.

That sounds like a good idea brother! And one I may try if the pain is still effecting me by thursday. Yes, this is what I plan to do. Sunday I will only be doing a few sets of lateral raises, nothing else for shoulders, no speed bench, and no incline benching as usual. Then taking mon-wed off as I mentioned, and taking anti-inflammatories. Going to pick up some glucosamine/chrondoitin also. Hopefully these steps will help. ThanX again brother!!

 

[WalkingBeast]

Beast if you haven't started working the rotators I would recommend you start...

I had a shoulder scare a few weeks ago because I was slacking off my rotator movements and sure enough when I started doing them again it went away...

Nothing too fancy maybe some bye-byes, external rotations and seated db cleans

ThanX brother!! Im not too familiar with rotator specific exercises, though Ive seen them done before. Never did them myself. I may try some type of rotator cuff exercise on one of the cable machines. Im going to try laying off it all together until thursday along with the anti-inflammatories and maybe the glucosamine, whenever I can get some. Hopefully these things will help. I do ALOT of pressing lately, so Im sure it takes its toll. Even rowing with the 150 dumbells and other back work is strenuous on the area. Keep KILLING that shit brother!!

 

[WalkingBeast]

8-20-04 Back and Traps

A decent workout today. I lost my records of this day. If I find them today when I go to the gym Ill post it up, but its doubtful. Ill just give a general rundown of what I did. I started with T-bar rows using the barbell and a narrow handle. I did around 6 sets I believe, going up to 6 45's and a 25lb plate for 8 reps at the end. I didnt push it harder cuz I felt some pulling in my lower back again, just picking the weight off the floor to begin the movement on that final set. I mixed some chin-ups in different parts of the routine as well. 24 was the most I got. I then moved onto dumbell rows. Since my shoulders have had some pain lately, I warmed up with the 125's for 20 reps on each arm. (2 sets, but it only counts as 1 for me. Both arms have to complete the same amount of reps to complete a set.) Then I went onto the 150's for 25 reps on each arm. These were dumbell rows off of the bench, rather then standing. Then I wanted to add more weight, but the gym only has 150lbs. So I got my knee wraps and bandaged some 10lb plates onto the 150. Making it 170lbs. I got 2 easy reps before the whole thing fell apart. Not too good at making shit! It took me ten fucking minutes too! haha Then I just went back to the 150's again for 20 reps on each arm. Then I did 4 sets of low cable rows I believe to finish off back. I went up to 225 for 12-15 on those I believe. 14 sets total for back. Then I did 4-5 sets of traps going up to 405x12 on shrugs. A decent day. The gym then closed unexpectedly and I didnt get a chance to do lower back,abs or any other extras.

 

[it stars sAddam]

hardcore as always bro!

 

[WalkingBeast]

hardcore as always bro!

ThanX for the encouragement brother!! Keep KILLING that shit yourself!!