(for Built) Shoulder Module

Phineas · 10-25-2009, 05:48 PM

Built - quick question about your shoulder module.

I'm doing it on horizontal pull/vertical push day, and am wondering if I have to do the exercises back to back. Or, can I do it like this: horizontal pull #1/cleans/horizontal pull #2/corner press/etc?

And, the Arnold Presses I would still superset with lateral raises.

Phineas · 10-28-2009, 05:41 PM

I did your shoulder module for the first time yesterday, and god damnit can I feel it. I loved it! It was the first time I'd done Arnold Presses (and Lateral Raises). I really underestimated how much more difficult Arnold Presses would be than standard DB Shoulder Presses. I formatted the workout to have a horizontal pull inbetween each of your shoulder exercises, and it seemed to work fine. Still would appreciate some feedback if you think I should perform them in order.

danzik17 · 10-28-2009, 10:47 PM

TBH I would do cleans while you're fresh, then the rest.

So cleans, H pull, corner press, H pull.

suprfast · 10-29-2009, 12:34 AM

Doing the same program but only have a rack and free weights. I do my cleans third after Chins and barbell pullovers. Then i finish up with arnold press and bent over side laterals.

I did this yesterday and i still feel this today(BAD, but good). MY biggest dislike of the hang cleans are dropping the weight from my chest height back to my waist.

What kind of numbers are you putting up? Have you started an online journal?
kris

gtbmed · 10-29-2009, 12:14 PM

Do cleans first. They are an explosive movement and require a lot of coordination. You don't want to do them when you're fatigued.

Supr, why is dropping the weight from your catch position to the hang position uncomfortable?

suprfast · 10-29-2009, 12:30 PM

gravity??

**Built** · 10-29-2009, 02:28 PM

Hey awesome - glad you like the shoulder module!

Quote:

Originally Posted by danzik17

TBH I would do cleans while you're fresh, then the rest.

So cleans, H pull, corner press, H pull.

Agree.

Quote:

Originally Posted by suprfast

Doing the same program but only have a rack and free weights. I do my cleans third after Chins and barbell pullovers. Then i finish up with arnold press and bent over side laterals.

I did this yesterday and i still feel this today(BAD, but good). MY biggest dislike of the hang cleans are dropping the weight from my chest height back to my waist.

What kind of numbers are you putting up? Have you started an online journal?
kris

Quote:

Originally Posted by gtbmed

Do cleans first. They are an explosive movement and require a lot of coordination. You don't want to do them when you're fatigued.

Exactly.

Quote:

Originally Posted by gtbmed

Supr, why is dropping the weight from your catch position to the hang position uncomfortable?

Quote:

Originally Posted by suprfast

gravity??

I kinda bounce them off my quads at the bottom of the lift. Takes the pressure off my forearms a titch.

gtbmed · 10-31-2009, 08:41 PM

Gravity is why the weight falls, not why there's discomfort. How are you dropping the weight and how are you catching it? I've never experienced any discomfort while doing this.

Phineas · 10-31-2009, 09:49 PM

Oh yeah, by the way Built, I've been doing cleans for only about 4 weeks now and my traps are already growing. Although, it may be the rack pulls I just started doing....either way, I'm loving it!

suprfast · 10-31-2009, 10:57 PM

Quote:

Originally Posted by gtbmed

Gravity is why the weight falls, not why there's discomfort. How are you dropping the weight and how are you catching it? I've never experienced any discomfort while doing this.

Slowing down 155lbs from your chest to your hips is just a part of the fatigue. it doesnt bother me, thats the part that takes the energy out of me.
kris

**Built** · 11-01-2009, 12:28 AM

Quote:

Originally Posted by Phineas

Oh yeah, by the way Built, I've been doing cleans for only about 4 weeks now and my traps are already growing. Although, it may be the rack pulls I just started doing....either way, I'm loving it!

Isn't it great? Now when I see guys who only do shrugs for traps I just shake my head.

gtbmed · 11-01-2009, 07:45 AM

Quote:

Originally Posted by suprfast

Slowing down 155lbs from your chest to your hips is just a part of the fatigue. it doesnt bother me, thats the part that takes the energy out of me.
kris

Do you have rubber weights? You could de-weight it for every rep by just letting it fall to the ground.

I just kind of let them fall and catch them right above my knee. I agree it's a bit difficult.

suprfast · 11-01-2009, 10:51 AM

Metal plates, concrete floor. My gym is in my garage. I think slowing them down also adds to my shoulder fun. By far the best shoulder workout ive done.

m11 · 11-01-2009, 03:10 PM

Quote:

Originally Posted by suprfast

Slowing down 155lbs from your chest to your hips is just a part of the fatigue. it doesnt bother me, thats the part that takes the energy out of me.

Quote:

Originally Posted by suprfast

I think slowing them down also adds to my shoulder fun.

The energy you unnecessarily exert can be better applied in your routine. Certainly, something is being stimulated somewhere when you slow the barbell's descent, but it's probably not worth the risk of injury.

I'd recommend just sticking with proper form.

Phineas · 11-01-2009, 07:50 PM

Quote:

Originally Posted by Built

Isn't it great? Now when I see guys who only do shrugs for traps I just shake my head.

I know. I use to do shrugs right up until a few weeks ago (I was working on my new push/pull program for a while before). I can't believe I ever put so much effort into them before. I'm loving this new push/pull thing. I'm doing all compound lifting, and after 2 weeks I've already added some mass.

Now that I have to train horiztonal AND vertical pull I've gotten in more back work. My legs (I started that push/pull part a little over a month ago) are now split into two and strength there has skyrocket. I got my deadlift of 3 x 10 up 40 lbs. I'm loving the intensity of this. And, I thank all of you guys from teaching me the importance of this training structure.

suprfast · 11-01-2009, 07:53 PM

Im with you phineas

10-28-2009, 10:47 PM	#3
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	TBH I would do cleans while you're fresh, then the rest. So cleans, H pull, corner press, H pull. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

10-29-2009, 12:34 AM	#4
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 389	Doing the same program but only have a rack and free weights. I do my cleans third after Chins and barbell pullovers. Then i finish up with arnold press and bent over side laterals. I did this yesterday and i still feel this today(BAD, but good). MY biggest dislike of the hang cleans are dropping the weight from my chest height back to my waist. What kind of numbers are you putting up? Have you started an online journal? kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-29-2009, 12:14 PM	#5
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Do cleans first. They are an explosive movement and require a lot of coordination. You don't want to do them when you're fatigued. Supr, why is dropping the weight from your catch position to the hang position uncomfortable? gtbmed's strength journal

10-29-2009, 12:30 PM	#6
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 389	gravity?? 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-31-2009, 08:41 PM	#8
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Gravity is why the weight falls, not why there's discomfort. How are you dropping the weight and how are you catching it? I've never experienced any discomfort while doing this. gtbmed's strength journal

10-25-2009, 05:48 PM	#1
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	(for Built) Shoulder Module Built - quick question about your shoulder module. I'm doing it on horizontal pull/vertical push day, and am wondering if I have to do the exercises back to back. Or, can I do it like this: horizontal pull #1/cleans/horizontal pull #2/corner press/etc? And, the Arnold Presses I would still superset with lateral raises. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds. Last edited by Phineas : 10-25-2009 at 05:53 PM. Reason: forgot something

10-28-2009, 05:41 PM	#2
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	I did your shoulder module for the first time yesterday, and god damnit can I feel it. I loved it! It was the first time I'd done Arnold Presses (and Lateral Raises). I really underestimated how much more difficult Arnold Presses would be than standard DB Shoulder Presses. I formatted the workout to have a horizontal pull inbetween each of your shoulder exercises, and it seemed to work fine. Still would appreciate some feedback if you think I should perform them in order. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

10-31-2009, 09:49 PM	#9
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	Oh yeah, by the way Built, I've been doing cleans for only about 4 weeks now and my traps are already growing. Although, it may be the rack pulls I just started doing....either way, I'm loving it! Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

11-01-2009, 10:51 AM	#13
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 389	Metal plates, concrete floor. My gym is in my garage. I think slowing them down also adds to my shoulder fun. By far the best shoulder workout ive done. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-01-2009, 07:53 PM	#16
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 389	Im with you phineas 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

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