pressing 3 times a week and shoulder health

Remmy

Hey guys wondering if someone could help me out here.I really want to improve my overhead press and bench strength.Its not for a specific sport or anything I just want the numbers to go up.

The most I overhead pressed was 60kg with leg drive and the most I benched was 70kgx3.I said it on my log that I want a 100kg bench by xmas time.The plan of attack now is bench monday,shoulders wednesday and light bench friday.

Im also doing the other stuff like upper back and hitting my triceps hard but basically is pressing 3 times a week ok for my shoulders.I havent felt any discomfort yet but then again I only started into it about 2 weeks ago.Is there anything obvious Im doing wrong here or pitfalls I should avoid ?like should I hit rear delts everytime I press to balance things out?

thanks in advance guys.

Frank Bullitt

Not sure about 3 times a week, others will be along soon with more advice regarding that.

One thing i can advise is to put in some remedial shoulder work to his the little muscles etc, should rotations and romboid lifts etc, look them up and work them in, they make a big difference.

itsallaboutheL

I do it.

I also do quite a lot of prehab stuff.

My shoulders are perfectly healthy.

Everything else is broken, but my shoulders are fine.

Remmy

As far as shoulder prehab when I remember to add them in I do dummbell powercleans.I started doing facepulls on the lat pull recently so its too soon to know if they are helping me.Also I bench with scaps retracted and elbows tucked.What kinda other shoulder prehab do people do?I feel as if I should be doing more.

Sangre

Check out diesel crew two minute shoulder prehab

Will Heffernan

I'll say this really quickly as I am just leaving work but wanted to throw my 2 cents in before I headed off.

Be wary of any advice regarding shoulder prehab/rehab and shoulder training in general. The reason being is that there are 3 different types of shoulder joint and if you have 1 particular type you can do whatever the hell you want with it and nothing will happen...you can do behind the neck shoulder pressing...you can do upright rows...you can do wide grip behind the neck pull ups...whatever you like and your shoulder will be fine....if you have a type iii ac joint then you can require surgery after eating too much soup.

So be WARNED.

Remmy

Will Heffernan wrote: »

I'll say this really quickly as I am just leaving work but wanted to throw my 2 cents in before I headed off.

Be wary of any advice regarding shoulder prehab/rehab and shoulder training in general. The reason being is that there are 3 different types of shoulder joint and if you have 1 particular type you can do whatever the hell you want with it and nothing will happen...you can do behind the neck shoulder pressing...you can do upright rows...you can do wide grip behind the neck pull ups...whatever you like and your shoulder will be fine....if you have a type iii ac joint then you can require surgery after eating too much soup.

So be WARNED.

So soup is out but what about chowder?ah know thanks for the reply Will.For serial though,is there a way of trouble-shooting which shoulder joint one would have or is it more a trial and error kinda task?Just throwing it out there I did btn smith machine preses ages back and they felt seriously funky on my shoulders.But btn pushpresses feel fine when I do them once in a blue moon.

tbh I just want a bigger press and bench .I dunno yet if the solution is more frequency like some of the lads on here or if a simple linear progression cookie cutter routine would see me progressing faster seen as Im still shifting relatively small poundages.

Hanley

RE: overhead pressing multiple times per week... I dunno if Will's being serious or not... but I've found OH pressing multiple times per week has been great for my shoulders.

JJayoo

Single arm dumbbell shoulder press are my fav shoulder lift.

Bandara

itsallaboutheL wrote: »

I do it.

I also do quite a lot of prehab stuff.

My shoulders are perfectly healthy.

Everything else is broken, but my shoulders are fine.

I did the same, but without the prehab stuff.

As a result I totalled my Supra-spinatus AND my Subscap, which is impressive damage really

I did this in March, only in the last two weeks have I been able to lift ANYTHING. I had a heavy session last night decline benched 5Kg dumbbells and single arm row of 2.5Kg

Moral of the story is, make sure you take every precaution with it, its a b**tard to fix

Remmy

Hammertime wrote: »

I did the same, but without the prehab stuff.

As a result I totalled my Supra-spinatus AND my Subscap, which is impressive damage really

I did this in March, only in the last two weeks have I been able to lift ANYTHING. I had a heavy session last night decline benched 5Kg dumbbells and single arm row of 2.5Kg

Moral of the story is, make sure you take every precaution with it, its a b**tard to fix

Fcuk that has me scared now..

Scuba Ste

I think Will means this



Poxy shoulders.

Do lots of upper back work with the pressing and see how it goes. If your shoulders don't like it you'll find out soon enough.

BobbyOLeary

Will Heffernan wrote: »

I'll say this really quickly as I am just leaving work but wanted to throw my 2 cents in before I headed off.

Be wary of any advice regarding shoulder prehab/rehab and shoulder training in general. The reason being is that there are 3 different types of shoulder joint and if you have 1 particular type you can do whatever the hell you want with it and nothing will happen...you can do behind the neck shoulder pressing...you can do upright rows...you can do wide grip behind the neck pull ups...whatever you like and your shoulder will be fine....if you have a type iii ac joint then you can require surgery after eating too much soup.

So be WARNED.

If you're being serious remind me to bug you about this next week. I'll bring paper, pens and donuts.

Barry.Oglesby

BobbyOLeary wrote: »

If you're being serious remind me to bug you about this next week. I'll bring paper, pens and donuts.

Ugh. I've heard this one before so when you're coming in let me know and I'll bring my mp3 and sit in the corner eating the donuts while you get the low down on how to keep your shoulders healthy

And yes Will is serious. Shoulders. No one jokes about shoulders.

dartstothesea

My <5 minutes of googling things haven't thrown up anything to explain to me whether people just have either type of joint but lots of article about types 1-3 of tear or separation of the joint. Does my shoulder only become type 1, 2 or 3 if I injure it?
If not, is there any way people can get an idea as to which type? You know, without having to seek medical attention and all.

itsallaboutheL

Will Heffernan wrote: »

I'll say this really quickly as I am just leaving work but wanted to throw my 2 cents in before I headed off.

Be wary of any advice regarding shoulder prehab/rehab and shoulder training in general. The reason being is that there are 3 different types of shoulder joint and if you have 1 particular type you can do whatever the hell you want with it and nothing will happen...you can do behind the neck shoulder pressing...you can do upright rows...you can do wide grip behind the neck pull ups...whatever you like and your shoulder will be fine....if you have a type iii ac joint then you can require surgery after eating too much soup.

So be WARNED.

So that's why i get to tell people that upright rows are fine depending on your personal physiology!!


i would very much like to read more.. please and thanks.

Remmy

Ok I have been looking a bit about this over the day.So Im gonna do 'heavy' bench monday,shoulders/overhead press wednesday and light/RE bench friday.I'm going to hit my rear delts those 3 days aswell.

Scuba Ste

I'd do some scapular stability work too. Scap pushups, scap rows, scap pullups, pull aparts, OH shrugs, inverted rows, face pulls etc.

See the diesel crew shoulder rehab vid, lots of stuff there.

Will Heffernan

dartstothesea wrote: »

My <5 minutes of googling things haven't thrown up anything to explain to me whether people just have either type of joint but lots of article about types 1-3 of tear or separation of the joint. Does my shoulder only become type 1, 2 or 3 if I injure it?
If not, is there any way people can get an idea as to which type? You know, without having to seek medical attention and all.

Again just quickly.

1. Yes, I am being serious.
2. The types of tears you are talking about and the types of ac joints have nothing to do with each other.
3. With regard finding out what type...the easiest way is this....do you have any shoulder problems...if the answer is no...then you are type i....if the answer is not really but they bug me sometimes then you are type ii and if the answer is yes...they are a constant problem...then you are type iii.

Jonny303

geuss im a type 3 so, the soup sounds all too familiar....

Whats anyone else's opinion on the diesel crew video, seems quite good to me....

Will Heffernan

Jonny303 wrote: »

geuss im a type 3 so, the soup sounds all too familiar....

Sorry to hear that...but you are not alone.

Whats anyone else's opinion on the diesel crew video, seems quite good to me....

You are banging a thumb tack in with a sledgehammer.

soc$

Deleting

Remmy

Will Heffernan wrote: »

Sorry to hear that...but you are not alone.


You are banging a thumb tack in with a sledgehammer.

Hi Will would you mind expanding on that point a bit?Is there some of the rehab exercises you wouldn't recommend?I'm not able to link to it now but I have been doing the diesel crew 'muscle snatch' lately before I press.I dont know yet if it is beneficial or not.

Im not married to this pressing 3 times a week idea either.I just want my bench and press to go up.I read a while back somehwhere that wendler was talking about you being issued a challenge to bench a certain weight.So from that are you leaning more towards just gaining weight and the lifts will go up and not training them too much over a high frequency approach?

JJayoo

If overhead pressing on a regular basis why not switch to single arm dumbbell press. These have always felt much smoother than barbell pressing.

Remmy

JJayoo wrote: »

If overhead pressing on a regular basis why not switch to single arm dumbbell press. These have always felt much smoother than barbell pressing.

they are not something I ever did a whole lot of.I must give them a go soon thanks for the suggestion.

Barry.Oglesby

Remmy wrote: »

Hi Will would you mind expanding on that point a bit?Is there some of the rehab exercises you wouldn't recommend?I'm not able to link to it now but I have been doing the diesel crew 'muscle snatch' lately before I press.I dont know yet if it is beneficial or not.

Im not married to this pressing 3 times a week idea either.I just want my bench and press to go up.I read a while back somehwhere that wendler was talking about you being issued a challenge to bench a certain weight.So from that are you leaning more towards just gaining weight and the lifts will go up and not training them too much over a high frequency approach?

Will's really busy training and coaching today but he's asked me to respond for him really quickly as I'm not . I don't want this to come off the wrong way so sorry if it does.

Basically, we're no longer comfortable giving out prehab/rehab/mobility advice on the forum. It's not because people aren't getting anything from it- quite the opposite in fact we've had loads of goodwill messages from people who have benefitted from the stuff Will has put up. The problem we have right now is that a lot of the material (essentially Will's and IP's intellectual property) is now being used by commercial operations, without any real attempt to disguise it, and passed off as their knowledge.

This sort of stuff is in the public domain and IP doesn't "own it" any more than we own the deadlift, but Will has 20 years experience 'prehabbing' and 'rehabbing' people, and we feel that other commercial operations are now benefitting directly from that experience, and I don't think it's too unfair to assume that it should be informed performance benefitting from that and not others who are plagiarising us. Sorry.:(

IP is a business at the end of the day and while we're friendly with a lot of the forum members here, we have to protect our commercial interests as I'm sure you'll understand. We're not some mega fortune 500 shutting down file sharing, we're two guys who try to make a living doing what we love. We've been a bit naive it seems. Every €80 someone pays for a rehab consultation or programme actually puts food on our tables, literally not figuratively. Every time they go to our competitors for information taken from our site or advice given here, that's us losing. I know that can be difficult to understand given that to most here, fitness is a hobby. We thought we were helping out some hobbyists, turns out for every one of those we were helping, there was someone selling our stuff to their clients.:(

I don't know what else to say. We're sorry. On the plus side our door is always open to anyone who wants to come by. We'll continue to post here and hopefully help people out, but we'll have to be a bit more savvy.

Thanks for your understanding,

Barry

Remmy

Barry.Oglesby wrote: »

Will's really busy training and coaching today but he's asked me to respond for him really quickly as I'm not . I don't want this to come off the wrong way so sorry if it does.

Basically, we're no longer comfortable giving out prehab/rehab/mobility advice on the forum. It's not because people aren't getting anything from it- quite the opposite in fact we've had loads of goodwill messages from people who have benefitted from the stuff Will has put up. The problem we have right now is that a lot of the material (essentially Will's and IP's intellectual property) is now being used by commercial operations, without any real attempt to disguise it, and passed off as their knowledge.

This sort of stuff is in the public domain and IP doesn't "own it" any more than we own the deadlift, but Will has 20 years experience 'prehabbing' and 'rehabbing' people, and we feel that other commercial operations are now benefitting directly from that experience, and I don't think it's too unfair to assume that it should be informed performance benefitting from that and not others who are plagiarising us. Sorry.:(

IP is a business at the end of the day and while we're friendly with a lot of the forum members here, we have to protect our commercial interests as I'm sure you'll understand. We're not some mega fortune 500 shutting down file sharing, we're two guys who try to make a living doing what we love. We've been a bit naive it seems. Every €80 someone pays for a rehab consultation or programme actually puts food on our tables, literally not figuratively. Every time they go to our competitors for information taken from our site or advice given here, that's us losing. I know that can be difficult to understand given that to most here, fitness is a hobby. We thought we were helping out some hobbyists, turns out for every one of those we were helping, there was someone selling our stuff to their clients.:(

I don't know what else to say. We're sorry. On the plus side our door is always open to anyone who wants to come by. We'll continue to post here and hopefully help people out, but we'll have to be a bit more savvy.

Thanks for your understanding,

Barry

Thanks for the reply Barry.That is totally understandable I have to admit I didnt see it from that angle at all.Yourself and Will have given pucks of free advice out over this so Its only fair your buisness should be doing well.