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Started By
Message
In a plateau, feeling stuck workout help?
Posted on 11/29/22 at 11:04 am
Posted on 11/29/22 at 11:04 am
777 has been a big help in getting me on the path from nothing to pretty decent over the last 9 months. I've struggled with injuries here and there most recently AC joint pain in non-dominant shoulder.
Went through GSLP Asthetics template for a couple of resets and had to modify and take out press and pushups for homework.
Feeling pretty well now, but I'm on the old OFP workout (own freaking plan, if you know what I mean) and I'm stagnant.
Here's what my OFP looks like:
Every morning 30 min dog walk 2.15 mi
All Weekdays at wake-up (spread out over about an hour while doing other things
Pull-ups 2 sets 15 reps
Chin-ups 2 sets 15 reps
Shoulder dislocates 5 sets 10
MWF (these are afternoon/evenings after work) - increasing upper body lifts 2.5#/wk, lower body 5#/wk
Close grip bench (just re-set from working wt. of 155#)
95(10) 115(2z5) 135(5) 135(5) 135(AMRAP)
EZ Curl Bar (just re-set from 75)
65 (3x10)
DB Curls
25 (10) 27.5 (10) 30 (10)
Tirceps Cable pull-downs (rope handle)
70(15) 80(15) 90(10) 90(10)
Squats (M/F)
Warmup sets then working weight 180 5/5/AMRAP
Trap Bar Dead Lift (W)
Warmup sets then working weight 180 AMRAP x 1 set
Tuesday/Thur/Sat
Upright bike 30 min
Treadmill 30 min @ 0.5 incline (about 2.2 mi)
Weighted Decline sit ups 6 sets 40# dumbbell
54M 5"9' 157 (I've put on a couple of pounds - like to be around 153)
Would like to do something different - afraid to go back to doing any overhead stuff and pushups - that seemed to be the stimulus for my AC joint pain. Any suggestions? Should I be looking at beginner programs? Thanks for any help and/or suggestions.
edited for typo
Went through GSLP Asthetics template for a couple of resets and had to modify and take out press and pushups for homework.
Feeling pretty well now, but I'm on the old OFP workout (own freaking plan, if you know what I mean) and I'm stagnant.
Here's what my OFP looks like:
Every morning 30 min dog walk 2.15 mi
All Weekdays at wake-up (spread out over about an hour while doing other things
Pull-ups 2 sets 15 reps
Chin-ups 2 sets 15 reps
Shoulder dislocates 5 sets 10
MWF (these are afternoon/evenings after work) - increasing upper body lifts 2.5#/wk, lower body 5#/wk
Close grip bench (just re-set from working wt. of 155#)
95(10) 115(2z5) 135(5) 135(5) 135(AMRAP)
EZ Curl Bar (just re-set from 75)
65 (3x10)
DB Curls
25 (10) 27.5 (10) 30 (10)
Tirceps Cable pull-downs (rope handle)
70(15) 80(15) 90(10) 90(10)
Squats (M/F)
Warmup sets then working weight 180 5/5/AMRAP
Trap Bar Dead Lift (W)
Warmup sets then working weight 180 AMRAP x 1 set
Tuesday/Thur/Sat
Upright bike 30 min
Treadmill 30 min @ 0.5 incline (about 2.2 mi)
Weighted Decline sit ups 6 sets 40# dumbbell
54M 5"9' 157 (I've put on a couple of pounds - like to be around 153)
Would like to do something different - afraid to go back to doing any overhead stuff and pushups - that seemed to be the stimulus for my AC joint pain. Any suggestions? Should I be looking at beginner programs? Thanks for any help and/or suggestions.
edited for typo
This post was edited on 11/29/22 at 11:13 am
4
Posted on 11/29/22 at 11:22 am to BigPapiDoesItAgain
Try cutting the dog walk down to 15 min
Posted on 11/29/22 at 11:29 am to BigPapiDoesItAgain
PPSA really took me out of a rut.
ETA: just saw the injury stuff.
ETA: just saw the injury stuff.
This post was edited on 11/29/22 at 11:33 am
Posted on 11/29/22 at 12:22 pm to BigPapiDoesItAgain
quote:
Would like to do something different - afraid to go back to doing any overhead stuff and pushups - that seemed to be the stimulus for my AC joint pain. Any suggestions? Should I be looking at beginner programs? Thanks for any help and/or suggestions.
ok this isnt hard, we need to just get you doing what you can and get the shoulder healed up. Are you sure its ac joint and not impingement? youtube the difference
Would love to see you get on the crossover symmetry program but if you have bands can do without it.
get on a ppsa program and lets remove any overhead pressing and replace with 50 band pull apparts and 50 banded face pulls to rotation
also lets set our warm up to this
25 broom stick dislocates(slowly work hands closer together over time)(also do these before work and before bed...so 3x/day on workout days. 2x other wise)
cross bands like crossover symmetry, these should all be slow and deliberate and especially slow on eccentric, think 5 count + 3 second hold at end. most can be found here
1) 10 banded rows
2) 10 reverse fly(band pull apart)
3) 10 Crossover pulldown really work to squeeze scaps together
4) 10 crossover 90/90
5) 10 Crossover Scaptation
6) 10 Crossover Victory
take a 60 second break and then i want you to do this
10-15 serratus slides LINK
eventually you can strengthen enough to go to banded serratus wall climbs LINK
This post was edited on 11/29/22 at 2:36 pm
Posted on 11/29/22 at 2:23 pm to lsu777
Are you suggesting doing 1-6 on OHP days as an alternate?
Posted on 11/29/22 at 2:34 pm to HamCandy
1-6 plus the dislocates and seratus work is the warmup everyday
the bandpull aparts and the facepulls are the alternative to ohp
the bandpull aparts and the facepulls are the alternative to ohp
Posted on 11/29/22 at 3:36 pm to BigPapiDoesItAgain
Injuries are just weakness leaving the body baw
Posted on 11/29/22 at 8:28 pm to lsu777
Forgot to add, end of each workout do 2 timed hangs for as long as possible. Do it where hands are in pull up position where shoulder width and really sink into the stretch.
Hangs are number 1 thing to fix shoulder problems.
When you can do 90s on both hangs, start adding weight. And use a timer, not counting.
Hangs are number 1 thing to fix shoulder problems.
When you can do 90s on both hangs, start adding weight. And use a timer, not counting.
Posted on 11/30/22 at 10:17 am to lsu777
Thanks for the reply and recs - I need to get some bands, I've been just doing broom handle dislocates and dead hangs to help with the shoulder and feel good. I feel pretty good about the AC joint being the problem - haven't had xrays, but a colleague did a quick exam on me a couple of months ago when it cropped up and agreed with my suspicion.
I'm feeling pretty darn good these days, just have been hesitant to go back to overhead pushing movements and push ups and have limited my bench to close grip.
What PPSA would you recommend with me having done GSLP for a little more than the last half year? Would it be Grasshopper?
Thanks again for any info.
I'm feeling pretty darn good these days, just have been hesitant to go back to overhead pushing movements and push ups and have limited my bench to close grip.
What PPSA would you recommend with me having done GSLP for a little more than the last half year? Would it be Grasshopper?
Thanks again for any info.
Posted on 11/30/22 at 10:32 am to BigPapiDoesItAgain
We're starting up Deadcember tomorrow. That's free and would give you a good intro into the programs. Or you could run Squatober from last month.
Posted on 11/30/22 at 11:25 am to OysterPoBoy
quote:
We're starting up Deadcember tomorrow. That's free and would give you a good intro into the programs. Or you could run Squatober from last month.
deadcember is gonna be more of Daniels spin on ppsa, not true ppsa. will have ppsa flavor prolly but a tad different
would not recommend starting wiht squatober
i would recommend grasshopper or silverback
Posted on 11/30/22 at 12:13 pm to lsu777
Something else to think about is your actual pressing form. When I started back lifting 3 years ago, after a 20 year lay off, it became shockingly apparent that I had never pressed correctly. MY AC joint was screaming in pain. I watched a video series "So you think you can bench" (I think thats the title). After videoing myself and realizing my problem, all my AC joint issues went away and haven't returned.
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