Ross' Strength Journal - Page 30 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Eric3237 · 05-14-2008, 03:00 PM

Ross, I reposted a bunch of stuff here:

http://www.bodybuilding.net/training...post-9092.html

Some of it may prove usefull but not all of it is really rehab but is more preventative in nature. I have other docs as well but I have to look for them

Ross86 · 05-14-2008, 07:49 PM

Thanks E

Pitysister · 05-15-2008, 03:55 AM

take care man....that blows.

widdoes2504 · 05-15-2008, 08:14 AM

Take care of yourself and get better soon.

Ross86 · 05-15-2008, 09:43 AM

Squats 3X8 265

Warm up& ROM/strength testing for shoulder with & without 2.5lb plate
Rotator cuff - internal rotation - 3X8 5lb plate
Rotator cuff - external rotation - 2X8 2.5lb plate
Serratus pressups
Dip Shrugs

I did internal/external rotations lying on my side on a flat bench. It didn't hurt, but it was very taxing on the muscles. An hour later, I still feel good about it. I might put some ice on the shoulder just because I'm sure there is some additional inflammation. I could barely do the external rotation with a 2.5lb plate. Neither set was consecutive reps. I had to take a few seconds after every 2-3 reps. I might just use a collar or something that weighs about a lb next time...or no weight. They don't have any small resistance bands at this new gym.

I'll try some pushup variations tonight. No need to do everything at once. Depending on how everything feels tomorrow, I might repeat today's shoulder work.

Eric3237 · 05-15-2008, 10:03 AM

I know this seems counterintuitive, Ross, but I would take out the "rc" exercises for now...the isolation ones anway and focus on the scapular stabilizers for a bit before putting them in.

Ross86 · 05-15-2008, 10:14 AM

That sounds good Eric. I feel like I'm walking on thin ice when I do them. I wouldn't mind giving it more time to heal before I messed with it. I'm not sure if that's your reasoning, but that's reason enough for me.

Eric3237 · 05-15-2008, 11:38 AM

I'll try to dig up some stuff to explain the reasoning behind it. Just basically know that it is "standard" nowadays to first make sure scapular mobility is addressed....

And I think it's a good idea to pay attention to any kind of apprehension you might have.

Eric3237 · 05-15-2008, 01:04 PM

Here is a link to a very informative scapula doc, it's too big for me to attach:

http://www.nata.org/jat/readers/arch...030000364p.pdf

widdoes2504 · 05-16-2008, 11:49 AM

Interesting read

05-14-2008, 03:00 PM	#291 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	Ross, I reposted a bunch of stuff here: http://www.bodybuilding.net/training...post-9092.html Some of it may prove usefull but not all of it is really rehab but is more preventative in nature. I have other docs as well but I have to look for them
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

05-14-2008, 07:49 PM	#292 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Thanks E
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

05-15-2008, 03:55 AM	#293 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	take care man....that blows.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

05-15-2008, 08:14 AM	#294 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,142 Country: Gender:	Take care of yourself and get better soon.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

05-15-2008, 09:43 AM	#295 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Squats 3X8 265 Warm up& ROM/strength testing for shoulder with & without 2.5lb plate Rotator cuff - internal rotation - 3X8 5lb plate Rotator cuff - external rotation - 2X8 2.5lb plate Serratus pressups Dip Shrugs I did internal/external rotations lying on my side on a flat bench. It didn't hurt, but it was very taxing on the muscles. An hour later, I still feel good about it. I might put some ice on the shoulder just because I'm sure there is some additional inflammation. I could barely do the external rotation with a 2.5lb plate. Neither set was consecutive reps. I had to take a few seconds after every 2-3 reps. I might just use a collar or something that weighs about a lb next time...or no weight. They don't have any small resistance bands at this new gym. I'll try some pushup variations tonight. No need to do everything at once. Depending on how everything feels tomorrow, I might repeat today's shoulder work.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

05-15-2008, 10:03 AM	#296 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	I know this seems counterintuitive, Ross, but I would take out the "rc" exercises for now...the isolation ones anway and focus on the scapular stabilizers for a bit before putting them in.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

05-15-2008, 10:14 AM	#297 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	That sounds good Eric. I feel like I'm walking on thin ice when I do them. I wouldn't mind giving it more time to heal before I messed with it. I'm not sure if that's your reasoning, but that's reason enough for me.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

05-15-2008, 11:38 AM	#298 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	I'll try to dig up some stuff to explain the reasoning behind it. Just basically know that it is "standard" nowadays to first make sure scapular mobility is addressed.... And I think it's a good idea to pay attention to any kind of apprehension you might have.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

05-15-2008, 01:04 PM	#299 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	Here is a link to a very informative scapula doc, it's too big for me to attach: http://www.nata.org/jat/readers/arch...030000364p.pdf
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

05-16-2008, 11:49 AM	#300 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,142 Country: Gender:	Interesting read
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

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