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Thread: Shoulder Pain

  1. #81
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    • starting strength seminar april 2024
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    Good point. Are you okay, Dave?

  2. #82
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    Sure. Made some progress in the gym Friday (I deleted the Fitocracy points so they don't offend your eyes):

    Quote Originally Posted by dpinsen View Post
    Friday's workout:

    One Arm Lat Pulldown
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps

    Mobility work for right shoulder. 2 sets seated, facing machine; 2 sets standing, facing 90 degrees to right; 2 standing facing 90 degrees away.

    Leg Press
    90 lb x 5 reps
    180 lb x 5 reps
    270 lb x 3 reps
    360 lb x 2 reps
    450 lb x 5 reps
    450 lb x 5 reps
    450 lb x 5 reps (PR)

    In lieu of squats. May try getting under the bar next week.

    Lat Pulldown
    100 lb x 10 reps
    100 lb x 10 reps
    100 lb x 10 reps

    Close, neutral grip attachment.

    Dumbbell Bicep Curl
    20 lb x 10 reps
    20 lb x 10 reps
    20 lb x 10 reps (PR)

    Alternating.

    Triceps Pushdown - Rope Attachment
    50 lb x 10 reps
    50 lb x 10 reps
    50 lb x 10 reps (PR)

    Barbell Deadlift
    135 lb x 5 reps
    225 lb x 3 reps
    275 lb x 4 reps

    Felt a twinge in right supraspinatus on 4th rep, so stopped there. Will try for 5 at this weight next time.
    Didn't get a chance to go to the gym today since they closed early with little notice on account of the blizzard that hasn't entirely materialized yet.

  3. #83
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    A whole lot of people are going to look very stupid if their blizzard fizzles out. Pray for Snow, Dave.

  4. #84
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    Quote Originally Posted by Mark Rippetoe View Post
    A whole lot of people are going to look very stupid if their blizzard fizzles out. Pray for Snow, Dave.
    They're not backing down yet: https://twitter.com/govchristie/stat...65964557508608

    So far, though, this has been the Al Capone's Vault of blizzards.

  5. #85
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    Pray for Snow, Gov. Christie.

  6. #86
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    Made some more progress this week, added machine flyes and very light presses, and deadlifted 315lbs for 4:

    One Arm Lat Pulldown
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps
    10 lb x 10 reps

    Mobility work for right shoulder. 2 sets seated, facing machine; 2 sets standing, facing 90 degrees to right; 2 standing facing 90 degrees away.

    Leg Press
    90 lb x 5 reps
    180 lb x 5 reps
    270 lb x 3 reps
    360 lb x 2 reps
    410 lb x 1 reps
    440 lb x 5 reps
    440 lb x 5 reps
    440 lb x 5 reps

    In lieu of squats.

    Lat Pulldown
    120 lb x 5 reps
    120 lb x 5 reps
    120 lb x 5 reps

    Close, neutral grip due to right wrist.

    Machine Chest Fly (Pec Deck)
    50 lb x 10 reps
    50 lb x 10 reps
    50 lb x 10 reps (PR)

    Watched my right shoulder in the mirror and tried to keep it from shrugging up during movement. Rear of shoulder hurt a bit from the stretch at the widest point.

    Triceps Pushdown - Rope Attachment
    60 lb x 10 reps
    60 lb x 10 reps
    60 lb x 10 reps (PR)

    Cheated a little at the top.

    Dumbbell Bicep Curl
    25 lb x 10 reps
    25 lb x 10 reps
    25 lb x 10 reps (PR)

    Alternating. Top of movement challenging for right shoulder and bicep tendon which has been inflamed.

    Barbell Deadlift
    135 lb x 5 reps
    225 lb x 3 reps
    315 lb x 4 reps

    Felt a lower back twinge on 4th rep, so stopped. Shoulder felt fine.

    Standing Barbell Shoulder Press (OHP)
    12 lb x 10 reps
    12 lb x 10 reps
    12 lb x 10 reps

    With weighted bar. Right arm angled forward a bit too much at top of movement.

    That was Monday's workout. Then I saw the Ortho for a follow up yesterday. He said my mobility was improving at a good pace, but he said not to go too heavy at the gym yet because it takes a few months for the tendon to fully heal.

    I suspect non-lifting docs and PTs have a different definition of "too heavy" than lifters though. How would you interpret that advice? The deadlift didn't bother my shoulder even though it stresses the tendon, because it doesn't challenge range of motion at all. In contrast, the fly machine bothers the shoulder due to the stretch despite light weights, but obviously I need to stretch it.

  7. #87
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    It's obvious that you need to do the PecDeck machine? Dave?

  8. #88
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    Quote Originally Posted by Rob Waskis View Post
    You hear that guys? No more posting in Commie.
    There. Fixed it for you.

  9. #89
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    Quote Originally Posted by Mark Rippetoe View Post
    It's obvious that you need to do the PecDeck machine? Dave?
    It's the kind where your arms are straight out in front of you, parallel to the floor. I suppose if I can sort of press now, I can try benching instead with the 12lbs bar, then progress from there. What is your opinion on progressing with deadlifts?

  10. #90
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    starting strength coach development program
    Quote Originally Posted by mgilchrest View Post
    Is it wrong to *snicker* at a pec deck PR?
    Fitocracy added that, but feel free to snicker.

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