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Not Cooper
UCLA Fan
Member since Jun 2015
775 posts

Quad/Ham Split GSLP?
I'm currently doing gslp split of Bench/Squat - Shoulder press/deadlift plus fillers. I think its one of lsu777's posted splits.

Anyway, lately I've been having some nagging shoulder "tenderness" - I'll call it tenderness because it's more a discomfort than a pain, but it is bothersome - so I decided to take a week or two to rest on the upper body lifts to let my shoulder rest/recover.

I was thinking of just eliminating bench and shoulder press and doing more of a quad/ham split where on squat day I'll do quad exercises and on deadlift day I'll do hamstrings.

Does anyone have any similar experience/advice? I was wondering if that would be a good course of action or if it would be better to just do full lower body every other day.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9505 posts

re: Quad/Ham Split GSLP?
thats a very reasonable course of action and would prolly work better than lower 3 times a week. But i would do this

A-lower body
B-Pull

and run a true A/B format like that. for deadlifts add half the amount as usual or run one day traditional deadlift, 1 day a deadlift varient like kb swings, pin pulls etc.



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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13703 posts

re: Quad/Ham Split GSLP?
What type of shoulder issue is it? Explain in detail. I had some shoulder pain and it was squatting with a grip that didn't work for me.


Not Cooper
UCLA Fan
Member since Jun 2015
775 posts

re: Quad/Ham Split GSLP?
It's discomfort on the front of the deltoid. Basically during shoulder press, bench, or dumbbell press I'll feel it at the bottom of the rep. It doesn't feel like pain from inside of the joint, it feels more like a muscle. I'm thinking there's some inflammation on the front of my delt and when I load it up and stretch it out it gets tender.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9505 posts

re: Quad/Ham Split GSLP?
take a rest from those types of exercises and start band dislocates and band should pulldown and band face pull with rotation.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13703 posts

re: Quad/Ham Split GSLP?
Any bicep pain or discomfort? Could be an inflamed rotator cuff muscle. Do what lsu777 said and stretch your chest as well.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9505 posts

re: Quad/Ham Split GSLP?
yea and to your concern, make sure you your a closer grip about shoulder width on squats and wrap your thump so no thumbless grip.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13703 posts

re: Quad/Ham Split GSLP?
You got it all wrong on my situation. I have what works. Wider with no pinky and a thumbless grip. No shoulder or bicep pain anymore. Put 520 and 545 on my back no problem


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9505 posts

re: Quad/Ham Split GSLP?
ha, pretty much the opposite for most people.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13703 posts

re: Quad/Ham Split GSLP?
I actually looked it up and found it on Reddit and a few powerlifting forums. It's common in low bar.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9505 posts

re: Quad/Ham Split GSLP?
i might be wrong, but i had read it was should issues from people rested their arms on the bar kind of straight out and that the fix was keeping hands closer and actually gripping the bar. good to know there are two ways to maybe fix it.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13703 posts

re: Quad/Ham Split GSLP?
Wrapping the hand completely puts a lot of strain on the wrist and elbow.

Going too far in will hurt the shoulder if they aren't mobile enough.

Rippetoe says to do a thumbless grip and kind of put the elbows back to create a shelf in the shoulders. Others say elbows down. It's just preference. Ben Pollack does two fingers and puts the elbows closer.


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