Went to the PT today

[TRUEsoldier]

Well went back in today to let them try to figure out where this pain is comeing from, and what I needed to do to fix it!

Well again I got another awnser, he said he didnt think I tore my chest, which is great news, cuz that would have sucked, he said that I have been over strengthening my chest, and front delts and not emphasising enough on my rhomboids and lower traps!!!

Well that sucks to hear, cuz here I thought I had a well rounded work out plan, well I learned I was wrong!!!! so for the next week I will focus on strengthening that, and lay of chest for a week or so, and hopefully I will be able to hit it back up with some fury soon. Also he highly recommended that I do not try to push my shoulder blades together while benching cuz that forces your rhomboids to actually relax through out the entire pressing motion...

all of this created pinching sensation on a nerve that runs from my rhomboid to my delt. When this happened( and if you remember from reading my journals I kept complaining about after doing lateral raises I would get amazing tightness and numbing feeling in my shoulder for awhile, which felt longer than normal work out pain) it created a pain that runs up my collar bone and into my neck, which creates a "false" spot of injury!!

All in all I have learned to throw in some work outs on my back days to focus on my rhomboids and lower traps, and not pinch my shoulder blades together when benching!! thank you for listening

Peace

 

[Allon]

Good to hear you got some feedback, the worst is when you don't know what to do to fix things.
I suggest you take it slowly and don't push yourself too hard until the pain subsides.

 

[TRUEsoldier]

Good to hear you got some feedback, the worst is when you don't know what to do to fix things.
I suggest you take it slowly and don't push yourself too hard until the pain subsides.

Exactly bro, I didnt know what to do to fix it, and it was driving me knutts!! I am going to basicall take all pushing movements off my work out for a week or so, I might just do the bar, to stretch and keep form, but I will focus on back and legs for now, I might do minor arm work just to warm them up, really light again!

Peace

 

[ghettostudmuffin]

Sorry bro, but I don't think your PT knows what he's talking about.

YOU ARE supposed to retract your shoulder blades and try to squeeze them together when benching. If you don;t you end up opening the bioacromial joint in your shoudler when benching which isn't good. Any bencher that know's his shit benchs with his scapula retracted.

I'd bet money that what YOU REALLY NEED is a good chiropractic adjustment. I've had pains before that were inside my shoulder blades, pain in the chest near the heart and other stupid shit and it all was because of a pinched nerve. MY chiropractor adjusted me and I was good to go!

I would keep benching the way you have been and not layoff it. I would also go see a good chiro and have him get ya fixed up.

And I would quit going to your PT because just because he's been schooled and certified as a PT doesn't mean he's know as much as you think he knows. I've been studying training, nutrition, and supplementing and dealt with minor lifting injuries for the past 10 years. Does your PT even lift? Telling you not to retract your shoulder blades tells me that he knows "very little" about real training.

I would make sure you hit up the rows and shrugs also.

Just my opinion bro.

 

[TRUEsoldier]

thank you for the advice bro, I will deffinatly look more into it, and i thoguht I was doing good anyways. I dont know if you forgot, but I cant really just go to a chiropractor right now their is none around here in Iraq! But maybe next month or so when I get back I might be able to get it checked out by one.
the pain though is in my shoulder and collarbone/neck area, so benching right now ends up hurting to much to do untill I get it figured out!

Peace

Sorry bro, but I don't think your PT knows what he's talking about.

YOU ARE supposed to retract your shoulder blades and try to squeeze them together when benching. If you don;t you end up opening the bioacromial joint in your shoudler when benching which isn't good. Any bencher that know's his shit benchs with his scapula retracted.

I'd bet money that what YOU REALLY NEED is a good chiropractic adjustment. I've had pains before that were inside my shoulder blades, pain in the chest near the heart and other stupid shit and it all was because of a pinched nerve. MY chiropractor adjusted me and I was good to go!

I would keep benching the way you have been and not layoff it. I would also go see a good chiro and have him get ya fixed up.

And I would quit going to your PT because just because he's been schooled and certified as a PT doesn't mean he's know as much as you think he knows. I've been studying training, nutrition, and supplementing and dealt with minor lifting injuries for the past 10 years. Does your PT even lift? Telling you not to retract your shoulder blades tells me that he knows "very little" about real training.

I would make sure you hit up the rows and shrugs also.

Just my opinion bro.

 

[ghettostudmuffin]

I have had a minor pain in the shoulder and collarbone area as well in the past.

I would absolutely bet money that you just need an adjustment or 2. If any of your vertebrae are even slightly out of whack they can pinch nerves causing weak muscles, pain, soreness and knots.

I would bet you need an adjustment right at the top of your shoulder blades and lower neck.

All your nerves come outward from your spine. The pain at your shoulder or collarbone can probably be traced all the way around to one of your upper vertebrae. It's pretty cool when you learn about it.

I bet wearing the gear you wear doesn't help and wearing rucks doesn't help.

Do you have to carry your rifle at all, or much of the time? Your sling could be causing the problem. If you wear a pack the weight might be leaning to one side a little more.

Think bro. It might be caused by repetitive overuse, or your spine just needs a little tweaking.

I myself need a good adjustment and as soon as I start getting paid at my job I'm getting one lol.

Take it easy.

 

[The Shadow]

rule of thumb for strength:

shrug 1.5 times your bench

 

[ghettostudmuffin]

That seems like a good rule shadow. That's pretty easy if you do deads and back work all the time.

 

[TRUEsoldier]

awesome shit bro, that would be great if it is something that simple. I carry my weapon everywhere, I have been wearing 50+lbs of gear for nearly 11 months now, so that does make sense. Again thanks when I return i wil definatly get it checked out

Peace

I have had a minor pain in the shoulder and collarbone area as well in the past.

I would absolutely bet money that you just need an adjustment or 2. If any of your vertebrae are even slightly out of whack they can pinch nerves causing weak muscles, pain, soreness and knots.

I would bet you need an adjustment right at the top of your shoulder blades and lower neck.

All your nerves come outward from your spine. The pain at your shoulder or collarbone can probably be traced all the way around to one of your upper vertebrae. It's pretty cool when you learn about it.

I bet wearing the gear you wear doesn't help and wearing rucks doesn't help.

Do you have to carry your rifle at all, or much of the time? Your sling could be causing the problem. If you wear a pack the weight might be leaning to one side a little more.

Think bro. It might be caused by repetitive overuse, or your spine just needs a little tweaking.

I myself need a good adjustment and as soon as I start getting paid at my job I'm getting one lol.

Take it easy.

 

[TRUEsoldier]

rule of thumb for strength:

shrug 1.5 times your bench

good rule of thumb, my only thing is that I only sgrug kinda light, I get a better squeeze that way, but I think I could shrug more so hpoefully thats what you mean

Peace

 

[wnt2bBeast]

please do not listen to a PT about form on any exercise...i bet he told you to use the smith for a lot fo things..the bar does not travel in a straight line..these people are clueless..benching with your shoulders pinched to gether will save you from injury..try tucking your elbows in more rather than benching with them in a 90 degree formation

 

[ghettostudmuffin]

For me, the traps respond best to heavy weight and full range explosive reps.

How much weight do you use?

I've been back hittin the weights for 4 months now and can easy rep 275 for 10+ without jerking the reps, but I can do around 315 when using straps and a little leg drive. Not alot, just enough to get the bar moving up and then I shrug hard and get a snappy contraction at the top. Couple of sets of 5-8 reps will blow those suckers up.

Gotta have straps for them or you're stuck by what you can grip and when you start doing them explosively your grip will struggle.

The traps like heavy weights bro. I see alot of guys doing shrugs with 75lbs dumbells when they could easily be reppin 250 BB or more to start if they wanted to and would get better growth.

That's the reason olympic lifters have great traps. It's from the heavy pulling followed by shrug followed by the snappy contraction at the top with heavy weights and low reps.

 

[TRUEsoldier]

well he isnt that bad...nothing about the smith machine, but deffinatly stoked about my shoulder blades, cuz I felt most comftorble doing them that way...also I have mved my grip in and adjusted my elbows a few months ago, but great advice cuz my shoulder has felt much better since!

as for shruggs, I consider 225-275 pretty light when it comes to those, cuz I see alot of people loading way more and fucking them all up. I usually do 245, or 275 and I do realy slow good hold on top for 8 reps...then I do shrugs on the DB with the 100's

Peace