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Message
How I solved my shoulder immobility
Posted on 6/10/18 at 7:47 pm
Posted on 6/10/18 at 7:47 pm
For the past three years Ive been doing the Starting Strength LP off and on and I felt like I could never get the bar in the proper position for a low bar squat. To make matters worse I was just doing overhead presses as the program prescribes. I believe this lead to unbalanced delts because the press seems to target primarily the front delts and the triceps.
Im getting older and I dont feel the need to be as strong as possible. My goals have shifted to aesthetics more so. So I started this modified split.
Day one
Shoulders
Back Squat
Day 2
Back
Chest
Day 3
Arms
Deadlifts (light weight)
Front Squat
Im a month into this shoulder routine which is high rep body building. I got the routine from a Joe Grage Youtube video. It starts with the rear delts, cable fly superset with incline "prone" dumbell flys, then lateral delts with a cable lateral fly super set with lateral dumbell flys, then a dumbell press super set with upright rows with plates.
Ive started the workout with shoulders after reading a poster here talking about how squats at the start of a workout will tax the rest of the work out. When I started warming up for squats I saw that I could put the bar much further down my back on the scapular ridge. I feel like I was able to do a real back squat today for the first time due to this shoulder body building routine. It felt awesome and the squats felt easier as I was engaging the posterior change with better bar position.
I also was getting a lot of shoulder pain on both overhead and bench presses but now the pain is gone. I think that I have been strengthening my medial traps and that may also be the reason for the improved mobility. I hope this helps any of you guys having trouble with shoulder mobility.
Im getting older and I dont feel the need to be as strong as possible. My goals have shifted to aesthetics more so. So I started this modified split.
Day one
Shoulders
Back Squat
Day 2
Back
Chest
Day 3
Arms
Deadlifts (light weight)
Front Squat
Im a month into this shoulder routine which is high rep body building. I got the routine from a Joe Grage Youtube video. It starts with the rear delts, cable fly superset with incline "prone" dumbell flys, then lateral delts with a cable lateral fly super set with lateral dumbell flys, then a dumbell press super set with upright rows with plates.
Ive started the workout with shoulders after reading a poster here talking about how squats at the start of a workout will tax the rest of the work out. When I started warming up for squats I saw that I could put the bar much further down my back on the scapular ridge. I feel like I was able to do a real back squat today for the first time due to this shoulder body building routine. It felt awesome and the squats felt easier as I was engaging the posterior change with better bar position.
I also was getting a lot of shoulder pain on both overhead and bench presses but now the pain is gone. I think that I have been strengthening my medial traps and that may also be the reason for the improved mobility. I hope this helps any of you guys having trouble with shoulder mobility.
Posted on 6/10/18 at 7:56 pm to Vastmind
I had problems with my shoulder mobility. I've noticed it's in my chest and specifically where the insertion is to the shoulder. Once I started rolling that spot and stretching it, I could get into position much better.
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