Tank Top Master
formerly tampabaysbeast
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IMO muscle soreness is not a good indication of an effective workout. YMMV.
I also don't like going to failure every set, but I tend to do more sets than a lot of ppl anyways.
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
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IMO muscle soreness is not a good indication of an effective workout. YMMV.
I also don't like going to failure every set, but I tend to do more sets than a lot of ppl anyways.
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I agree. Not effective at all in my opinion. If you're sore after every workout you're probably not working out often enough or have varying degrees of intensity for your workouts
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When we say sore. We're not talking about unable to lift the next day.
But you should def feel like youve done something in the gym.
You didnt work that hard if you feel nothing. No mild soreness. If u flex whhat u worked out you should feel it.
But you should def feel like youve done something in the gym.
You didnt work that hard if you feel nothing. No mild soreness. If u flex whhat u worked out you should feel it.
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Whats your bodyweight and current 1rm for bench if you dont mind me asking. Kinda crazy you're pulling those numbers but your bench is so far behind.
Agreed for all except the crossfitters. They can goto hell.
only semisrs
I am 6 foot right now about 180lbs. Right now my current 1RM on bench is about 205lbs. I haven't really tested it in a while. My bench is never something ive really focused on tbh. My legs/core have always been strong i grew up playing soccer my whole life. My arms are long and skinny and the mechanics of flat barbell bench just never feels right. The only time i ever benched 225 was when i benched 2 times a week and had wrist wraps and was trying to power lift it....aka wider grip...good back arch. But I would always end up hurting my wrist or my shoulder. So now a days i just incline dumbell press when i want to bench "heavy" and then i will go flat bench 135 for reps or machine press or pec flys.
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Bounced back from my shtty squat session last week
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Anyone mess with landmine press? Much safer alternative to the overhead press. Been doing them for a while now. You can do a ton of variations.
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Thats probably your issue right there, change you grip to something that doesn't bother your shoulder. Benching is just like any other lift, you will make progress over time with progressive overloading. Get on a good program, work on your form, put some weight on ya and it will go up.
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Don't touch the bar to your chest. If you have long levers and are an ectomorh, the mechanics of the traditional bench press that you see dudes swearing by in YT videos needs to be altered.
If you have long arms, by the time the barbell touches the chest during the eccentric (lowering) phase, your upper arm is well past parallel with the floor. When your upper arm passes parallel, the resistance transfers from the pecs to the shoulder and the chances of your shoulder rotating anteriorly are increased significantly. It puts a ton of stress on the structures of your anterior shoulder capsule and can easily lead to tears and other injuries. Basically as the elbow travels behind you, the humeral heads jumps forward in the shoulder socket. Bad. Not worth it unless you are in competition and HAVE to touch your chest. Especially if you've already experienced pain.There's nothing to gain by touching your chest if you have long arms.
It's easier for shorter dudes with shorter arms and barrel chests to touch the bar to their chest because by the time they touch, their upper arm hasn't traveled as far and load remains on their pecs.
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Put up 225 seated military press 3x3 yesterday before boxing. Feeling goooood
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Don't touch the bar to your chest. If you have long levers and are an ectomorh, the mechanics of the traditional bench press that you see dudes swearing by in YT videos needs to be altered.
If you have long arms, by the time the barbell touches the chest during the eccentric (lowering) phase, your upper arm is well past parallel with the floor. When your upper arm passes parallel, the resistance transfers from the pecs to the shoulder and the chances of your shoulder rotating anteriorly are increased significantly. It puts a ton of stress on the structures of your anterior shoulder capsule and can easily lead to tears and other injuries. Basically as the elbow travels behind you, the humeral heads jumps forward in the shoulder socket. Bad. Not worth it unless you are in competition and HAVE to touch your chest. Especially if you've already experienced pain.There's nothing to gain by touching your chest if you have long arms.
It's easier for shorter dudes with shorter arms and barrel chests to touch the bar to their chest because by the time they touch, their upper arm hasn't traveled as far and load remains on their pecs.
I wish i could give more then one rep
Appreciate the feedback immensely. And this makes a lot of sense. I don't know why in my head the compensation was always to be made to try to shorten the range of motion by widening grip or arching my back more. But you are right at the end of the day....i can just not touch my chest. I guess watching all the powerlifting vids and big bench vids i just thought it was touch the chest or you are cheating. But if the load is transferred off your pecs to your shoulders...whats the point
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If you still want the "feeling" of touching the bar to your chest without actually doing so, EliteFTS makes a shoulder saver attachment that pops onto the bar that shortens the ROM but still allows you to touch your chest.
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Used the smith machine for some slight incline work to finish off the other day, was surprised how much i liked it, definitely a great finisher.
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Landmine presses are usually my "accessory" lift on shoulder press days. Love the variation and definitely helps with the boulder look.
Landmine is under rated to me. Also use it for my favorite ab workout.
As for soreness, ever since I started doing 5/3/1 I've been doing the Agile 8 warmup. Soreness is almost nonexistent for me. I've come to love the foam roller.
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Am I dumb for not knowing how to link IG properly?
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It’s nice for rows too.
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any of you ever have a torn shoulder? had a grade 3 back in June, recovered well and have great ROM, only pain is if I sleep on it at night which I tend to do.
haven't lifted any weights and am terrified of damaging or doing something although im a little over 4 months out of surgery, impressed the specialists with not needing PT
trying to get back into lifting but anything you guys think I can do for my shoulder? something light? prob won't get much help here just wondering about any experience from someone who dealt with a similar injury
haven't lifted any weights and am terrified of damaging or doing something although im a little over 4 months out of surgery, impressed the specialists with not needing PT
trying to get back into lifting but anything you guys think I can do for my shoulder? something light? prob won't get much help here just wondering about any experience from someone who dealt with a similar injury
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What exactly did you tear? Rotator cuff?
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I accidentally said torn, I had a shoulder separation I meant, grade 3 which resulted in surgery
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Gotcha. So your AC joint probably separated to the point where the ligament connecting the acromion to the clavicle was disrupted and the clavicle shifted superiorly creating a bump at the top of your shoulder?
aNYone
Supporter
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Correctly
Bump is now gone, feel like normal almost
Gonna hit the gym and shoot some hoops soon see how that feels that move up to maybe some weights if anyone got some tips
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That's good that the bump is gone. Some people separate their shoulder and have that sh*t for life. It's only cosmetic, but it's still weird. I have a tiny one from overuse.
I'd absolutely stay away dips, full ROM bench press for a while, full ROM chest flys, full extension rows (where you arm travels behind the plane of your torso. Take everything slowly and work your strength and ROM up from square one. Listen to your body. Don't work through pain. No rush.
Check this article:
https://tonygentilcore.com/2010/12/how-to-solve-the-ac-joint-riddle/
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Yea usually the bump remains if you get a grade 1 or 2 even a less severe grade 3 and you opt out of surgery
I was recommended surgery due to my age and being active, im 29.
first time I've ever had surgery or broke anything, it was ****in hell. I understand now what some people go through with breaking bones and what not now. never wanna go through that again.
