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I can't do presses, so I need to fill the void


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Posted by: KelJu

I can't do bench presses, incline presses, decline presses, shoulder presses, or dips. Any of those motions hurt my shoulder like crazy. I want to take a month or two off from shoulder intensive training, so I need to fill the void somehow.
My pulling movements do not hurt at all so I have been doing pull/legs/pull/legs. I am starting to feel like my legs and back are taking too much of a beating during the week.
I liked my push/pull/legs routine and I would like to go back to that or something like it, but still have something to do on my push days.

Would it sound stupid to add more isolation, just until my shoulder heals? I was thinking of doing an arm day / leg day/ back day spacing armday and back day by at least 5 days to prevent over training of tris and bis.

Sunday: Straight bar curls
Hammer curls
Triceps extensions
Rope pull downs
Forearm exercises

Tuesday: Squats
Leg Presses
Leg curls
Seated calf raises
Standing calf raises

Thursday: Dead-Lift
Pull-Ups
Chin-Ups
Lat Pull-Downs

I know that my Tris/Bis will be taking a beating being hit directly on Sundays, and indirectly on Thursdays, but this is the only thing I can think of to keep me busy until my shoulder heals and my arms have always seemed to recover much faster than the rest of my body.


Posted by: TJ Cline

I am about 5 weeks off right now from a shoulder injury......I tried to work around it for a week or two but decided to just heal.....I will take a total of 6 weeks off, anything lost in this time will come back fast so why worry abouit it.


Posted by: KelJu

Quote:
Originally Posted by ForemanRules
I am about 5 weeks off right now from a shoulder injury......I tried to work around it for a week or two but decided to just heal.....I will take a total of 6 weeks off, anything lost in this time will come back fast so why worry abouit it.

If I don't lift hard, or do some sort of cardio I begin to shrink. Or at least my mind makes me believe that I am. I look in the mirror and can swear I am half as big as I was the day before just because I didn't lift that morning.
I was even toying with the idea of a push/pull system and then subbing in some sort of HIIT cardio training on all off days. I would be looking good for summer that is for sure.


Posted by: BigDyl

Wow, your bench sure dropped off...


Posted by: Yanick

whats wrong with your shoulder? have you had it diagnosed or are you just feeling pain and taking time off?


Posted by: KelJu

Quote:
Originally Posted by Yanick
whats wrong with your shoulder? have you had it diagnosed or are you just feeling pain and taking time off?
It feels like inflammation all in the socket. The pain goes deeper than the muscle tissue. It hurts to even cock my elbow back in the benching position. I think I have really fucked myself up this time. I have had many football injuries when I was in highschool, so I can usually tell the difference between a muscle strain and actually joint and socket problems. I do not have medical insurance, and the campus clinic only covers small things. I talked to them about it and they said it could be a lot of things, but would have to refer me to a hospital for a proper diagnosis.

I was doing reps with 300lbs just a few weeks ago, and I tried to do 225 last night and it felt like my arm was being ripped off when I tried to press it. This really sucks, because my chest was my strongest attribute.



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