To All Bill Starr 5x5 Users

[Island Son]

i do feel my shoulder "slip" a bit when i bench the bar. From the 25's up, it's OK. Today i did 3x3 at 265, pressing from just above the chest to short of lockout, release slowly after the bar is racked, no problems.
pronated grip on the rows and pullups; my rows and bench are even so far

 

[JL_204]

I think a lot of it is individual. I had no shoulder issues whatsoever- never have had any shoulder problems other than very minor cuff tweaks from going too heavy on upright rows.

One thing that I think helps me in terms of shoulder health is that I have always used some sort of a heavy rowing movement along with pressing and the two are close as far as weight goes. At the end of my first 5x5 run I tripled 315 on bench and 300 on parallel bb rows. Being nearly as strong in the row means that I'm able to control and balance my bench press weight without undue stress on my shoulders. Also, overhead pressing serves this purpose- it strengthens the cuffs themselves as well.

Of course if you have previous injuries then I don't know what to tell you. I'm just guessing as to why I've never had trouble despite the rather common occurance of injury to those who are frequent benchers.

EDIT: Got carried away and didn't answer your q . I did all my movements pronated.

Also, I'd bench flat as you can apply more load that way, unless you have an injury already.

I totally agree. If you cant row close to your bench wieght than you more than likely have a muscle imbalance.

 

[JohnRobHolmes]

Even if your row and bench is neck and neck, the rotators can be out of balance. My row and bench is about the same (which is still good) but my rear rotators are much looser than the front and they take constant work to keep them strong and tight. Everybody will need to listen to their body.

island son, do you do any direct rotator exercises? If you are feeling your shoulder slipping, gliding, shifting, or resetting during a workout you should address the issue NOW and not later. The reason it goes away with heavier weight is 1) your muscles are warming up and expanding and 2) the heavier weight causes the muscles surrounding the shoulder to tighten. Just because it goes away doesnt mean there isnt a problem. Chances are your shoulder will not fix itself on it's own. If you do have a dislocation or misplacement it will happen when you least expect it and your shoulder is cold (and loose and relaxed). Seriously, listen your what your shoulders are saying and play it on the safe side for longevity sake.

 

[Anthrax Invasion]

I've heard great things about ART. Before I go that route, though, maybe I should get an MRI to check if anything is actually wrong with my shoulder.

 

[JohnRobHolmes]

if your shoulder is just a bit loose and there are no rough spots or grinding in your ROM, an MRI is a waste of money. It wouldnt hurt anything if you just want to get one though.

You dont have to go as far as ART, just do exercises like http://www.aafp.org/afp/980215ap/980215a.html

the first three can be done standing with light bands. The last one can be done laying on a table with very light weights (one pounders). I never liked being on a table for the first three, it makes the ROM very limited and ineffective. always keep your form tight and keep the elbow stationary. All of the movement is from the shoulder.

 

[Island Son]

thank jrh
slip was probably the wrong word. it's not the joint, more in the side delt area. I had a chiro check it out a couple months ago, she gave me the technical explanation about a muscle sliding in a groove in the shoulder... essentially no big deal, there's zero pain, do rotator exercises.
i did supinated grip on rows and pullups (ie turn them into chinups) but as the weight went up it was too hard on my wrists and inner forearms so i stopped after a couple times.