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3
Posted on 3/30/21 at 8:31 pm to Dixie Normus
Shoulder Stretches
I like this routine from Athlean-X.
Tonight’s workout
Pin Press 175 3x6
Bench Press 190 3x3
Barbell Row 150 3x8
OHP 115 3x10
Pull-Ups 3x15
Skullcrushers 55 3x15
I like this routine from Athlean-X.
Tonight’s workout
Pin Press 175 3x6
Bench Press 190 3x3
Barbell Row 150 3x8
OHP 115 3x10
Pull-Ups 3x15
Skullcrushers 55 3x15
Posted on 3/31/21 at 7:41 am to Dixie Normus
quote:
Aight baws, my shoulder mobility is driving me insane. Anyone got a solid shoulder routine to throw my way?
can you elaborate more? how often are you doing dislocates?
Posted on 3/31/21 at 8:39 am to lsu777
I at least partially tore my rotator cuff years ago and don’t want to go through the hassle of surgically doing anything to it. It’s more or less fine for everything other than squats. Pinning my shoulders back like that makes me sore for a day or two after.
I do dislocates far less than I should.
I do dislocates far less than I should.
Posted on 3/31/21 at 8:54 am to Dixie Normus
well i highly recommend the crossover symetry system, but if you have bands or rings we can do a lot of the same things
bar dislocates- start with 25 daily
Band pull aparts- slow 25 daily
Overhead Y to T with band- slow 25 daily
slow band dislocates, make sure its a constant stretch- 25 daily
from there you need to start hitting the bands or rings 2x a week with the following
face pulls
face pulls with rotations
scare crows
ATYT
YWT on the floor
Victorys
start with the above for 30 days. If still not feeling better than you prolly need to go ahead and do the full 30 day shoulder rehab program
LINK
by no means is this a substitute for a doctor though and getting an image done, but i get not wanting to go. try it and see what happens.
bar dislocates- start with 25 daily
Band pull aparts- slow 25 daily
Overhead Y to T with band- slow 25 daily
slow band dislocates, make sure its a constant stretch- 25 daily
from there you need to start hitting the bands or rings 2x a week with the following
face pulls
face pulls with rotations
scare crows
ATYT
YWT on the floor
Victorys
start with the above for 30 days. If still not feeling better than you prolly need to go ahead and do the full 30 day shoulder rehab program
LINK
by no means is this a substitute for a doctor though and getting an image done, but i get not wanting to go. try it and see what happens.
Posted on 3/31/21 at 8:55 am to Dixie Normus
btw most of the time, the pain you are talking about comes from lack of shoulder mobility actually caused by a tight chest and too much internal rotation. the dislocates will help a ton with that.
Posted on 3/31/21 at 12:20 pm to Dixie Normus
quote:
Aight baws, my shoulder mobility is driving me insane. Anyone got a solid shoulder routine to throw my way?
I hate warm up/mobility drills but they're obviously a necessity so I've gotten it down to the bare minimum. On days that I'm doing any press movements I do 15 banded pull-aparts, 15 banded over-and-backs, and 15 internal/external rotations with cables or bands. You can also throw in some external rotation to press's (LINK ) if stability's an issue. That's it. Takes maybe 10 minutes. Also, if possible use DB's instead of a barbell for OHP.
Posted on 3/31/21 at 12:22 pm to lattin1
Deadlifts/Biceps
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 385 lb × 4
Set 6: 415 lb × 3
Set 7: 455 lb × 2
Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 100 lb × 11
Set 3: 110 lb × 9
Set 4: 120 lb × 6
Crunch (Machine)
Set 1: 245 lb × 12
Set 2: 245 lb × 12
Set 3: 245 lb × 12
Hammer Curls (Kettlebells)
Set 1: 60 lb × 12
Set 2: 70 lb × 9
Set 3: 80 lb × 7
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 385 lb × 4
Set 6: 415 lb × 3
Set 7: 455 lb × 2
Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 100 lb × 11
Set 3: 110 lb × 9
Set 4: 120 lb × 6
Crunch (Machine)
Set 1: 245 lb × 12
Set 2: 245 lb × 12
Set 3: 245 lb × 12
Hammer Curls (Kettlebells)
Set 1: 60 lb × 12
Set 2: 70 lb × 9
Set 3: 80 lb × 7
Posted on 3/31/21 at 12:55 pm to lattin1
Damn dude. What’s your height/weight if you don’t mind me asking
This post was edited on 3/31/21 at 1:00 pm
Posted on 3/31/21 at 2:07 pm to lattin1
quote:
lattin1
[drexyl deletes draft post of today’s daily strength check in]
This post was edited on 3/31/21 at 3:42 pm
Posted on 3/31/21 at 3:35 pm to whiskey over ice
215 lbs and 5'11
Posted on 3/31/21 at 9:25 pm to lattin1
Split jerk 1x1-205
OHP 5/3/1-137.5/175+(2)
Giant sets
Close grip bench 5x10-155
Lat pull downs 5x10-190
Shrugs 5x10-285
Rear delt raise 5x10-15
Farmer walk 250
That was yesterday’s session. Took a day off today. Tomorrow is deadlift day.
OHP 5/3/1-137.5/175+(2)
Giant sets
Close grip bench 5x10-155
Lat pull downs 5x10-190
Shrugs 5x10-285
Rear delt raise 5x10-15
Farmer walk 250
That was yesterday’s session. Took a day off today. Tomorrow is deadlift day.
Posted on 4/1/21 at 7:04 am to lsu777
My ortho has told me that it’s likely a rotator cuff tear. He didn’t MRI it, but he poked around and my pressure points were consistent with a RC injury.
Think I’m just going to bite the bullet and get crossover symmetry. Should I spend more and get pro or will one of the other tiers work?
Think I’m just going to bite the bullet and get crossover symmetry. Should I spend more and get pro or will one of the other tiers work?
This post was edited on 4/1/21 at 7:31 am
Posted on 4/1/21 at 7:50 am to Dixie Normus
Deads 5/3/1-325/370/415+(3)
Giant Sets
Paused F. Squats 5x10-165
Good mornings 5x10-125
Reverse hypers 5x10-400
Today’s session. I really felt good. Might have something to do with those late night cheese sticks I ate last night lol.
Giant Sets
Paused F. Squats 5x10-165
Good mornings 5x10-125
Reverse hypers 5x10-400
Today’s session. I really felt good. Might have something to do with those late night cheese sticks I ate last night lol.
Posted on 4/1/21 at 8:19 am to DeafJam73
the cheese sticks will do it. Last couple workouts:
Squat: 207.5/237.5/267.5 3x3(8) (meh)
Deadlift: 260 5x5
Bulgarian split squat ss hanging leg raise: 85 3x10; 3x10
This AM
BW: 162.9
OHP: 107.5/117.5/127.5 3x3(8)
3s Pause Bench: 215 5x5
3 giant sets:
Pull-ups: 3x10
Dips: 3x12
BB curl: 75 3x8
Posted on 4/1/21 at 8:29 am to Dixie Normus
quote:
Think I’m just going to bite the bullet and get crossover symmetry. Should I spend more and get pro or will one of the other tiers work?
i think you are prolly fine with any of the teirs. You are using it for rehab not strength training.
Posted on 4/1/21 at 8:49 am to DeafJam73
Now I'm suddenly craving cheese sticks at 9 in the morning. shite.
Posted on 4/1/21 at 12:24 pm to lattin1
SorryPosted on 4/1/21 at 8:21 pm to DeafJam73
W2D3
Tonight’s workout
Paused Bench Press 230 3x2
High Pin Bench Press 185 3x6
Bent Over BB Row 155 3x8
OHP 120 3x8
Lat Pulldowns 150 3x8
Tonight’s workout
Paused Bench Press 230 3x2
High Pin Bench Press 185 3x6
Bent Over BB Row 155 3x8
OHP 120 3x8
Lat Pulldowns 150 3x8
This post was edited on 4/1/21 at 8:22 pm
Posted on 4/2/21 at 7:43 am to Bonkers119
Hang clean 1x1-135
Bench 5/3/1-227.5/260/290+(2)
Giant Sets
Incline press 5x10-145
Barbell rows 5x10-175
Dragon Flags 5x15
DB Bicep curls 5x10-25
Hitting that 290 for a double felt really good.
Bench 5/3/1-227.5/260/290+(2)
Giant Sets
Incline press 5x10-145
Barbell rows 5x10-175
Dragon Flags 5x15
DB Bicep curls 5x10-25
Hitting that 290 for a double felt really good.
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