Lifting Heavy & Joints

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  1. #1
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    Lifting Heavy & Joints

    I've been doing a 5x5 type program for 5 weeks. I love it, but at 40, I think it's starting to wear on me. Especially after horizontal push pull. The heavy benching and weighted dips are just decimating me. I specifically feel it in the shoulder joint area.

    I'd like to continue to lift heavy with this program, but I'm wondering if I could "ease up" in a way that

    a) Continues to have me benefit from 5 x 5
    b) Eases the stress just a tad
    c) Introduces a new varient in my training that contributes towards strength and size.

    I was thinking that the simplest thing I could do is start shifting some 5 x 5 exercises to say, 4-8 or 3-10. For example, on horizontal push pull day I could do this:

    1. Flat bench 5 x 5
    2. Rows 5 x 5
    3. Incline bench 4-8 or 3-10 (currently is 5 x 5)
    4. One arm rows 4-8 or 3-10 (currrently is 5 x 5)
    5. Weighted dips: Go higher volume and lighten weights

    Here, exercises 1 and 2 remain 5 x 5, but 3-5 are adjusted with higher volume reps and lighter weight.

    An extreme adjustment could be replacing 5 x 5 with an 8 x 8 approach with much lighter weight.

    Anyways, would be interested in feedback on how I keep the strength size train moving and reduce stress...without taking or break. And if this change results in avoiding adaptation as well...fantastic.

    Thanks.

    KY

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    Patrick
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    that is why you typically unload after 4-5 weeks.

    patrick

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    I thought unloading was more so after 8 weeksish. Guess not.

    And by unloading, does that mean a complete unload or time off?

    Of is it significantly reduced workload?

    Think I've always naturally unloaded during vacation time periods.

    KY

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    Well, theres no hard and fast rule for unloading. If you feel like you need an unload, unload!!

    An unload could be doing 3x5 at half the weight you'd usually lift with. You're decreasing volume and intensity, but still performing the movements.

    Or you could just take some time off from lifting completely. It's up to what you want to do, and how much recovery your body needs.

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    At 45, it's extra warm up sets and don't do it if it hurts for me. I almost always have an area I'm avoiding. Right now it's my right shoulder. I'm fine with DB press but am avoiding BB press. No big deal. I find a way to work through these things. Last month it was my left knee. Before that it was a muscle in my neck.

    I'm kind of a volume junkie I think. I like 5X5 times 2 on most. The first 5X5 is increasing weight on each set, the warm up. Then it's 5x5 with not being able to finish the last set. I don't know if it would work for anyone else. I have to tell you though it seems and feels very natural.

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    I always find supplementing with fish oil, chondroitin, or glucosamine sulphate really helps my joints.

    If they're that bad, take all three!

    Theres no substitute for rest, but those things can help quite a lot.

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    I'm doing the 5 x 5 the same way. I've never been big on warm ups, but with this routine it's necessary. Maybe I need to add another set at minimum.

    Somebody talk to me about fish oil. This seems to be a no brainer.

    Jesus...what more can I buy for this hobby.

    KY

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    I'm only 17 and I take joint health pillish things...lol and it seems to help a lot So just rest and maybe take some supplements like what has been said.

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    Quote Originally Posted by kyoun1e View Post
    I'm doing the 5 x 5 the same way. I've never been big on warm ups, but with this routine it's necessary. Maybe I need to add another set at minimum.

    Somebody talk to me about fish oil. This seems to be a no brainer.

    Jesus...what more can I buy for this hobby.

    KY
    If only bodybuilding was like soccer where you just buy a pair of boots and shinpads and of you go eh??

    The costs mount up. I find myself out of pocket most of the time because of it

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    Quote Originally Posted by kyoun1e View Post
    I thought unloading was more so after 8 weeksish. Guess not.

    And by unloading, does that mean a complete unload or time off?

    Of is it significantly reduced workload?

    Think I've always naturally unloaded during vacation time periods.

    KY
    Here is a link to my article on recovery and regeneration for strength athletes. Follow the link and read the article. The first thing I talk about is unloading and I give an example.

    Patrick

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    Very helpful.

    Thanks.

    KY

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    I'm 60, and I lifted heavy until just 5 years ago, so you have some time left in your old body yet.

    Have your doctor check your shoulders for bursitis. Dips seem to bring this on with me. It is easily treated (with an long needle injection into the shoulder) and the recovery is very quick.

    I found that I could lift heavy every other week when I was in my fifties. I lifted lighter in between.

    My heavy lifting days (bench) were like this:

    1 set each:

    225 x 10
    245 x 8
    265 x 6
    285 x 4
    305 x 3
    225 x 10

    (Body weight of 185).

    My light days were like this:

    225 x 10
    245 x 8
    245 x 8
    225 x 10

    Every 3 months I would schedule a week off.

    My shoulders would ache a bit after my heavy day, but not after my light day.

    I no longer do dips as they cause my shoulders to ache. I would try leaving off the dips (or doing just 1/4 dips--lock out only) and see if the dips are the culprit and not the bench.

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    I am convinced that dips are one of the main reasons my joints are ailing me.

    I never did them really until Feb. It's now part of my chest/back routine that looks like this:

    * Flat bench 5 x 5
    * Cable Rows or Support Rows 5x 5
    * Incline Bench 5 x 5
    * One arm row 5 x 5
    * Dips -- work up to sets of 5 with 70 lbs

    By the time I finish with dips, I'm wasted.

    Just yesterday I backed off a little on the above routine. On the 2nd set of comounds, I decided to go more of a 8-12 rep to lower the intensity. I also skipped dips because I'm just not sure I can do them twice per week.

    Not in the mood to slow dow either. My strength gains in the last month are probably the best I've seen in my life.

    KY

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