- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Posted on 4/19/21 at 3:31 pm to DeafJam73
shite, I was doing really well in the gym and hoped this wasn't the case.
Posted on 4/19/21 at 3:55 pm to JL
That’s just my guess. I could be wrong. Go get it checked
Posted on 4/19/21 at 5:36 pm to JL
Hard to say just over the internet but could be an issue with subscap or something along those lines? Find a good physical therapist
Posted on 4/20/21 at 6:56 pm to lsu777
Today I did biceps and triceps. It started flaring up towards the end. But now it feels like it’s more in my shoulder blade and in my back than in the front. ??
Posted on 4/21/21 at 12:32 pm to pwejr88
quote:
t’s like where my collar bone meets my shoulder
this exact statement leads me to believe that what you're experiencing is Distal Clavicular Osteolysis or otherwise known as "weightlifters shoulder". It can be caused by overuse and I went through it myself. Some better load management and avoiding exercises that cause irritation helped me a lot. Could be helpful for you too.
Posted on 4/21/21 at 12:53 pm to pwejr88
what does your warm up routine look like?
i would lay off heavy pressing for a while, unless you have access to a bandbell or tsunamia bar, and really focus on
a warm up of:
broomstick dislocates
band pull aparts
Band overhead Y to T
Banded dislocates
trx/ring facepulls plus rotation
lying YWT unweighted
for lifting, assuming no bandbell bar, get bands and hang kb or DB or weights from them and press that away. Or ring pushups or chaos pushups where you are doing the pushup on the band that is wrapped around post of power cage
only do 1 press and then load up on the horizontal rowing action. especially things like ring rows etc. 3-4 rowing exercises to every push or vertical pull
squats- switch to ssb or mars bar or belt squats only for a while.
drop the curls for now
do that for 3-4 weeks and see how it feels.
this is what i wrote when someone was asking about trainign overhead throwing athletes. Much of this applies to you too as same kind of injury i believe.
i would lay off heavy pressing for a while, unless you have access to a bandbell or tsunamia bar, and really focus on
a warm up of:
broomstick dislocates
band pull aparts
Band overhead Y to T
Banded dislocates
trx/ring facepulls plus rotation
lying YWT unweighted
for lifting, assuming no bandbell bar, get bands and hang kb or DB or weights from them and press that away. Or ring pushups or chaos pushups where you are doing the pushup on the band that is wrapped around post of power cage
only do 1 press and then load up on the horizontal rowing action. especially things like ring rows etc. 3-4 rowing exercises to every push or vertical pull
squats- switch to ssb or mars bar or belt squats only for a while.
drop the curls for now
do that for 3-4 weeks and see how it feels.
this is what i wrote when someone was asking about trainign overhead throwing athletes. Much of this applies to you too as same kind of injury i believe.
quote:
this is more of a general guide for everyone here, not specific to the OP and is for throwing athletes specifically baseball and quarterbacks)
Leg Lifts-
Squats- as mentioned above, if back squat is performed, use the SSB to help save shoulders.
Lunges- use DB/KB or SSB
reverse lunges- same as above
read foot elevated split squats
trap bar and dumbbell deadlifts
hip thrust
nordic curls
GHD work
upper body- focus on trying to get in lots of horizontal rows. If possible I suggeest a 2:1 horizontal to vertical pull ratio and sticking only to the main push lifts. we want to stay away from the barbell press do to high propensity in throwers to cause an impingement. We want to stay away from the barbell bench as throwers need to to have their scapula move freely and not pinned like in bench as we want to protect the shoulders as much as possible. We also do want to do some direct arm work in the form of curls and extensions. Arm work should mainly focus on tricep work in the form of band pushdowns.
vertical pull- chins/weighted chins/ lat pull downs- if you can use rings, do so as we want the body to be able to rotate as it prefers. Any type of rotating handle works well.
Horizontal pulls-
ring rows in all forms
inverted rows
pendalay/DB rows
chaos inverted rows
face pulls
band pull aparts
YWTs
Vertical Push-
handstand work
dumbbell press/push press
chaos presses using the KBs/DBs hanging from bands
Bodyweight dips- only if it does not hurt the lifter, this needs to be monitored closely.
Horizontal push-
pushups- weighted and non weighted (perfect pushup rotating handles work well as do plain ole pushup blocks.
ring pushups- (should be main focus of upper body push)- all forms i.e. feet elevated, weighted etc
chaos pushups
bench with bandbell bar pr tsunami bar
bench with kbs hanging from barbell with bands
On pushes we want to keep the grip more narrow and focus on keeping the elbows tucked to the sides. Also want to avoid the bottom 2-4" of the bench if we do decide to do them. We want to focus on neutral grip if we do bench and in general on all pushes.
carries-
sandbag carries and throws
farmers walks
sled pushes and drags
Core-
Focus on wheel rollouts
strict hanging leg raises
L-Sits
situps
hollow body holds
arch body holds
so now you have an idea on the exercises you want to focus on with throwers, you can plug and play in different programs. At 12 the main focus should be form and a very slow progression on the weights. But they can start progressing, even as young as 5-6 years old.
Your warm up should consist on focusing on animal movements like crab walk, duck walk, bear walk etc and should focus on warming up the shoulders as that is really really important for throwers. So focus on doing the following every day with him
broomstick shoulder dislocates- 25 to 100 a day
band pull aparts- work up to 100 daily reps
Y to T band pull apart- work up to 100 reps a day
Ring or TRX face pulls with rotation
Ring or TRX scare crows
Focus on chaos type movements that strength the joints. Have to think long term shoulder and elbow health.
This post was edited on 4/21/21 at 12:56 pm
Posted on 4/21/21 at 12:57 pm to Cheesy Beaver
quote:
this exact statement leads me to believe that what you're experiencing is Distal Clavicular Osteolysis or otherwise known as "weightlifters shoulder". It can be caused by overuse and I went through it myself. Some better load management and avoiding exercises that cause irritation helped me a lot. Could be helpful for you too.
could be. main thing to fix this is to cut back pressing volume, make better choices by choosing exercises that strength the ligaments and soft tissue and also allow the shoulder blade to move freely. other big thing is dropping the barbell squats.
joe defranco has a lot of info on this kind of stuff.
Posted on 5/10/21 at 9:49 am to pwejr88
quote:
Shoulder pain. What’s the deal?
Get it checked now, it's not something you want to let linger. Had 2 shoulder surgeries by 18, it sucks.
Posted on 5/10/21 at 10:27 am to Tom288
He probably could have used this advice a month ago
Posted on 5/10/21 at 11:39 am to whiskey over ice
quote:
He probably could have used this advice a month ago
Well, he got it now.
Posted on 5/10/21 at 2:09 pm to pwejr88
Had similar pains. Got MRI on the shoulder and bicep tendon was subluxed and had bone spurs. Had surgery 1.5 weeks ago to cut biceps tendon and reattach to humerus, and clean bone spurs and rotator cuff debridement. Not super painful, but long recovery.
Posted on 5/10/21 at 3:03 pm to pwejr88
Move to dumbbells. The bar is pinching you. If you have to use the bar, drive your shoulders into the bench, and pretend you are trying to bend the bar when you lift. That slight canting in your hand placement will make all the difference in the world.
Posted on 5/10/21 at 3:27 pm to whiskey over ice
I laid off the heavy presses and it’s 100% now.
I think I was going too heavy on similar exercises too quickly.
I think I was going too heavy on similar exercises too quickly.
This post was edited on 5/10/21 at 3:27 pm
Posted on 5/10/21 at 3:57 pm to pwejr88
Go heavy with dumbbells and leave that bar alone.
Posted on 5/11/21 at 9:06 am to lsu777
did anyone take my advice ont eh warm up? i promise if you give it 6 weeks you will feel so much better.
I can not emphasize the warm up and the use of chaos methods on repairs soft tissue.
I can not emphasize the warm up and the use of chaos methods on repairs soft tissue.
Popular
Back to top
Follow TigerDroppings for LSU Football News