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  #551  
Old 08-17-2008, 09:49 AM
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I'll probably vary between static pace, HIIT (sprints), and jump rope. I'll also be doing sled dragging after pull days & leg days I think. Prior to getting serious about lifting, I was a long distance runner so I'm looking forward to it. I still have a good stride...I just need to get that endurance back. I'm pretty good with my nutrition and I can definitely tell when I need time off so I should be able to handle cardio every training day (or more frequently). Even if it means bumping up the calories..
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  #552  
Old 08-17-2008, 09:52 AM
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Bench press - 2X8 185, 190, 1X6 195

I started to warm up for push press, but could barely push 115lbs. My shoulder is hurting worse after the week off than when I was working out more frequently. So I just canned it. I need to go buy a damn tennis ball. I'll do some cardio later and edit it into the bottom of this post.
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  #553  
Old 08-17-2008, 10:00 AM
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Quote:
Originally Posted by Ross
My shoulder is hurting worse after the week off than when I was working out more frequently.
Been there; done that. I'm not sure what it's all about but that is a completely normal turn of events for me. I guess it's about all the increased blood flow to the joint during the active phases that help decrease the soreness and then when you are not moving it as much the pain surfaces more.

Question is whether that's a sign something needs to be changed. What I've noticed during periods of just three days to a week off I'll start getting aches and pains from previous problem areas and then I'm fine once I'm back to it. If I am forced into more time off I've noticed that the pains do subside on their on even if I don't work out again. Not that you can do anything with all of that it's just what I've noticed with myself.

However I never take a week off with NOTHING. Even when my health is bad I'll at least do my mobility drills and maybe some very light high rep "technique" work. Keep moving even if it's in very small ways.
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  #554  
Old 08-17-2008, 10:12 AM
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I'm hoping that's what is going on. I think I might rotate away from flat bench press for a while anyway. My shoulders will appreciate it. I have made great progress over the past couple of months with that lift, but I think it's time to allow my bad shoulder to "heal" for a month or so by switching to some other lifts and leaving it out altogether. It took a month or more for the lift to aggravate it, but it finally happened. You and I both knew it would, and I was surprised it took so long for it to happen. The heavy OH pressing is getting to me also, so I'm going to skip that for a week. I think I will make my "primary" pressing movement incline BB bench press since it is the one of the few lifts that doesn't bother me. I'll post if anything improves/worsens over the next couple of weeks with the shoulder.
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  #555  
Old 08-17-2008, 11:39 AM
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what exactly do you "feel" in your shoulder...what kinda pain, where does it occur...etc.

my right one is definitely not feeling very special after 4-5 weeks with a good amount of benching....i may try the incline this week. usually incline db with hammer grip doesn't bother me at all...

getting old is pissing me off.
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  #556  
Old 08-17-2008, 12:56 PM
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Quote:
Originally Posted by Pitysister View Post
what exactly do you "feel" in your shoulder...what kinda pain, where does it occur...etc.

my right one is definitely not feeling very special after 4-5 weeks with a good amount of benching....i may try the incline this week. usually incline db with hammer grip doesn't bother me at all...

getting old is pissing me off.
Well, it rolls around in the joint all day. It's always grinding and sliding and popping. I haven't had a bad subluxation in a while. Right now, I'm feeling most of the pain... Here is a diagram.



Everything is sore except for the sternoclavicular joint. It's easier to say what isn't sore/inflamed than what is. Interestingly, the scapulothoracic joint is what's most sore today. It normally doesn't bother me too much. When I bench press, I think it's the glenohumeral joint that bothers me the most. Today in the gym I had a numbness/throbbing in my left arm and it felt like I lost about a third of the sensation that I had in that arm...so I decided to pack up and head home because I didn't want to make it worse. It's doing better now.

As far as the kind of pain....it's just a mild dull pain throughout the day. Warming up is the worst. It feels like I can't ever get the joints fully warmed up in my shoulder. It's a dull pain during the warm up, but every time the joints flex under tension, the pain becomes pretty acute. I don't actually notice it when I'm lifting heavy because my mind is on other things like not dropping the weight on myself. When the joints get warm, they're not as bad but it always sucks. Range of motion isn't good either. When I warm up for push press, I normally do standing military press up to 135 or so and then start to go up in 10 or 15lb increments doing push press until I get to my working weight before I start my sets. I pressed 115 twice today and it was all I could do get the weight up...so there seems to be some loss of strength.

I've heard that the neutral grip works well for lots of people with shoulder problems. I'm glad you mentioned that. I'm going to give that a go this week and see how it feels. Can you pinpoint your pain on that diagram?
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  #557  
Old 08-17-2008, 01:15 PM
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it feels to be right on the acromion process and the muscle right below it...if i just stand still and hold some weight in my right hand, it will start aching a bit...it never gets too sharp...just kinda dull..but dull in that exact spot. and it feels warm/hot...not to the touch...but it just feels like it's hot. when i swing my arm i get some cracking in my shoulder...it's not painful...just noisy.

but i can feel it if i do flat db press with normal grip...and arnold press feels better than regular standing db press. seems like if i can keep the elbows in farther, like on arnolds it doesn't bother...and hammer grip incline definitely feels the best out of the laying db presses.
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  #558  
Old 08-17-2008, 01:40 PM
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I don't feel like it's a good approach to try and look at diagrams and pinpoint pain. You can't really be sure and there can be referred pain. And it doesn't consider just how interrelated it all is. You can say, I have pain here, but that may not point you to a problem that is really somewhere else. It may help to give you some idea but really what you have to asses is function and range of motion. Things like that. I had posted some tests before that may help.

Check these out from the stretching thread and see if they help...especially the second one. The first one is more basic but it's from Bill Hartman which means, imho, it's top notch.

Balance of Power by Bill Hartman

Some Helpful Shoulder Tests

I don't know if I linked you that before.
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  #559  
Old 08-17-2008, 01:45 PM
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I'll dig those up for pity. I remember that discussion now. It didn't seem quit right when I wrote that, but I couldn't figure why. I know I am having a lot of pain in the two joints I mentioned, but as you said, a lot of it could be from different issues....like the stress I had on my clavicle from rowing incorrectly a while back.

EDIT: Looks like you already posted them
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  #560  
Old 08-17-2008, 01:50 PM
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I'm not saying your doing anything wrong of course. You're just trying to get to the root of the problem....oh, there is a document I've been meaning to post for those people using foam roller. Are you foam rolling?
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