Nut Misc "Do You Even Lift?" Thread Part II

[vitornoob]

Try suicide grip on OHP, I do this, it works for me, no shoulder painz at all. However if you drop the bar on your head, this suggestion came not from me! Be careful, and focus when you do it! I would however not suggest suicide grip on bench!

Already doing it, does not matter, suicide grip, narrow, wide...

[TheRagingboxer]

Already doing it, does not matter, suicide grip, narrow, wide...

Try this before starting your shoulder sets



If it continues, then I don't know.

[joelash302]

Already doing it, does not matter, suicide grip, narrow, wide...

Is there something wrong with your shoulder? can you move your arm un-weighted without pain in all directions?

[vitornoob]

Is there something wrong with your shoulder? can you move your arm un-weighted without pain in all directions?

yes, that is the problem, due to my flexibility both shoulders tend to flare easily, that is my main problem when Benching/Pressing

[tjwoody]

def sounds like delt mobility issue. i do a bands warmup before every upper day, and now pretty much any day. ive been using a more narrow grip on OHP and making sure eblow pointing forward a bit and not having pain. nice warm up too helps.

[ErickStevens]

[PerpetualMotion]

I just can not do Standing OHP without shoulder pain, I was thinking about doing it seated or dropping and doing another exercise like Inclined BP...watodo?

This might not be the case but I want to throw something out there.

Not everyone can OHP and that's because there are three different types of acromia. The type that tends to give people issues is the hooked (type III) variation. People who tend to have a lot of shoulder issues tends to have a type III acromion. Type II are just as likely to give you problems but they have more space, which reduces problems. According to wiki, 82.2% of people are type II or type III. Your gifted individuals are the ones with type I acromion, which is flat shaped. They have a lot more subacromial space resulting in fewer shoulder issues.

Here's a visual reference:


Notice on the far right how there's very little space under the hook?

This doesn't mean all type IIs or type IIIs can't OHP but they might have a harder time.

Do the Shoulder Impingement Clearing Exam. Be honest with yourself. If this gives you pain then you know what the issue is. If not then proceed:


Things that are usually needed to perform an OHP:
- Good scapular position and function (someone might argue that OHP trains scapular upward rotation but the problem is that if you have a ****ty serratus anterior and mid + lower trap then the OHP will just cause problems)
- Good thoracic mobility
- Good rotator cuff
- Minimization of shoulder internal rotation (This is especially important if you're a type III since excessive internal rotation reduces space at the glenohumeral joint)

[foodpr0n]

Coach Robertson decrees that overhead pressing is not a right but a privilege...;

"Overhead pressing should be a staple in almost everyone's workouts. Unfortunately, some people can't overhead press pain-free, period.

I know I'm going to catch some flack. "But Mike, back in the day guys overhead pressed all the time and never had shoulder issues. What gives?"

I hate to break it to you, but a lot has happened since then.

Computers. Gaming. More driving. And a much more sedentary lifestyle. These things have greatly affected our ability to not only overhead press, but often to just reach overhead!

Look, I think overhead pressing is awesome. I'd rejoice in a world where everyone could do it safely and effectively, building the kind of superhero deltoids that any pro-level bodybuilder would be proud to sport.

But for many that's not the case. If you're serious about training, and not just getting strong but staying healthy and doing it for a long time, you need to be qualified to overhead press."

Expanding on perp ^

"Type 1. Genetically blessed and probably able to overhead press without issue. I would imagine most high-level Olympic lifters fall into this category.

Type 2. 50/50, could go either way. You might be fine pressing overhead (especially if your mechanics are on point), but then again, you might not.

Type 3. Your shoulder genetics are giving you the middle finger. You may do many things right in your programming but overhead pressing still gives you issues.

I'm a huge believer in mechanics. You can't "fix" your anatomy, but you can absolutely take an active role in improving your movement. Some people may not be the most genetically blessed to overhead press safely and effectively, but you'll never really know unless you take the necessary time to fix your mechanics.

That said, let's look at some things you can implement in your program immediately to qualify yourself to overhead press."

-Mike Robertson

Read up on stuff from him
http://robertsontrainingsystems.com/...shoulder-pain/

and Cressey. Guest articles on other sites too.

[vitornoob]

type III checkin in...

Doing this ''exam'' I don't feel nothing with my left shoulder, but right shoulder yes...

[joelash302]

My right shoulder cracks and pops when I do this. Which one is that lol.

[greekmanman]

My right shoulder cracks and poops when I do this. Which one is that lol.

you have problems

[joelash302]

you have problems

whoops fixed lulz.

[PerpetualMotion]

My right shoulder cracks and pops when I do this. Which one is that lol.

Pain means the test is positive, not Rice Krispies sounds. Popping and cracking isn't abnormal if there isn't any pain. It might just be soft tissue causing the sounds. People have said these sounds disappear when they do shoulder dislocations regularly.

[vitornoob]

Pain means the test is positive, not Rice Krispies sounds. Popping and cracking isn't abnormal if there isn't any pain. It might just be soft tissue causing the sounds. People have said these sounds disappear when they do shoulder dislocations regularly.

I do shoulder deslocations on a daileeeee, but still with pain, when doing this test...

[PerpetualMotion]

I do shoulder deslocations on a daileeeee, but still with pain, when doing this test...

Pain during the test means you got impingement, broseph. Do other presses cause shoulder pain? Benching?

[ErickStevens]

You guys mad Josh Hyaduck is going to work out at SBB?

[TomBremner]

You guys mad Josh Hyaduck is going to work out at SBB?

yes.

guys how do i upload videos off my phone. i stopped being a bitch and squated 405. then 405 again to film it. then 415. then 420. then 425. maybe had 430. good fuarking day.

[Lvisaa2]

yes.

guys how do i upload videos off my phone. i stopped being a bitch and squated 405. then 405 again to film it. then 415. then 420. then 425. maybe had 430. good fuarking day.

On my phone, go to the video>share>upload to youtube

[greekmanman]

You guys mad Josh Hyaduck is going to work out at SBB?

yes, he's my mancrush ♥

[TomBremner]

On my phone, go to the video>share>upload to youtube

i live in 2005 technology wise. no internet. i can txt the video to an email but thats it.

[Lvisaa2]

i live in 2005 technology wise. no internet. i can txt the video to an email but thats it.

Then text it to your email and upload it to youtube?

[TomBremner]

Then text it to your email and upload it to youtube?

do i have to go through youtube to post it here?

[Lvisaa2]

do i have to go through youtube to post it here?

I believe you can upload videos to your bodyspace, but I've never done it. Youtube is very easy and has some quick/easy editing tools. Either way, you'd have to upload it somewhere in order to post it here.

[TomBremner]

I believe you can upload videos to your bodyspace, but I've never done it. Youtube is very easy and has some quick/easy editing tools. Either way, you'd have to upload it somewhere in order to post it here.

youtube it is. may take a while but i should have it up in a day or two...if anyone cares that is

http://youtu.be/fgfglCwO9c8

btw idk how to edit it.

[brendbro]

i was thinking on my intensity days (Texas Method) running a 5rm/3rm/1rm kind of thing for deads, so like perhaps...
1st week - 5rm
2nd week - 5rm
3rd week - 3rm
4th week - 3rm
5th week - 2rm
6th week - 1rm
something along those lines. not particularly fussed on any specific scheme, but figured it'd be a nice change up and fun to go for the higher weight stuff. any reason this would be a bad idea?

[vitornoob]

Pain during the test means you got impingement, broseph. Do other presses cause shoulder pain? Benching?

No, just OHP Press with barbell, with dumbells no

[joelash302]

youtube it is. may take a while but i should have it up in a day or two...if anyone cares that is

http://youtu.be/fgfglCwO9c8

btw idk how to edit it.

Might be a little high, I'm having trouble seeing since you took the video with a potato. Looked hella easy for you though.

[FenderElectrics]

Is switching gyms solely because they have octagon shaped 45 pound weights and not round ones a legit reason? Am I the only one that just can't stand dead lifting with non-round 45's?

[dillonesparza]

Is switching gyms solely because they have octagon shaped 45 pound weights and not round ones a legit reason? Am I the only one that just can't stand dead lifting with non-round 45's?

LOL! They are both pretty much the same when it comes to dead lift. I'd only swith if i went to a place with bouncers

[JHarden]

Is switching gyms solely because they have octagon shaped 45 pound weights and not round ones a legit reason? Am I the only one that just can't stand dead lifting with non-round 45's?

I won't deadlift with octagon plates anymore. I've had them roll back into my shins too many times. I stripped the bar today after squats and put on round plates before deadlifting. Not sure if I would switch gyms if it was all they had but I would probably look around to see what was close by.