*** The 2015 Gym Rats Thread ***

Status
Not open for further replies.
Freefaller said:
Currently just doing a couple of weeks of random exercise to get myself back into it after the Christmas break. AGVT I think again for a few months just to load up a bit of volume, and I'm going to be less strict with my diet, I don't mind creeping up to teen %age for bodyfat as I can get down to low teens/12ish fairly well. I just want to predominantly keep my strength up - so will go back to some big ass squats and deads after this.

Had a bit of a harsh session yesterday, tapering up to 160kg squats for 4 sets of 8 reps. That was harder than I was expecting but after 3 weeks off I wasn't too upset. The GHRs after that were humbling. Then sled sprints with 90kg sled was nausea inducing!

I may even give Smolov a go after AGVT see how that helps out with my squat - shoulder is still donald ducked so it's going to be a while until I'm benching over 150kg or even attempting to rep near that. Up to 120kg is fine and relatively easy.

Ultimately I need an op on it, but that would put me out of action for a while and I don't know if I could cope with that :(
Click to expand...

Could be worth it long term, all depends on how you want things to play out to be honest, it seems to work so far for you
 
Have the strangest pain/twinge in my shoulder after working out Friday morning.

Did my SL5x5 A routine, Squat, Bench, Row with no real issues, no pain. Late in Friday afternoon had a severe ache in my left shoulder. Over the last two days it's turned into an intermittent pain dependent on my standing/seated position.

If I sit upright, no pain. Bend my head back, pain to the right of my shoulder blade. Bend my head forward and the pain extends from lower shoulder blade and under my armpit towards my tricep.

I can lift my arm above my head, hold weight, pull & push with no pain during movement, the pain only occurs dependent on my head position.

Will go to doctors in the morning if it hasn't eased. Will put SL on hold until pain is gone.
 
SixTwoSix said:
Have the strangest pain/twinge in my shoulder after working out Friday morning.

Did my SL5x5 A routine, Squat, Bench, Row with no real issues, no pain. Late in Friday afternoon had a severe ache in my left shoulder. Over the last two days it's turned into an intermittent pain dependent on my standing/seated position.

If I sit upright, no pain. Bend my head back, pain to the right of my shoulder blade. Bend my head forward and the pain extends from lower shoulder blade and under my armpit towards my tricep.

I can lift my arm above my head, hold weight, pull & push with no pain during movement, the pain only occurs dependent on my head position.

Will go to doctors in the morning if it hasn't eased. Will put SL on hold until pain is gone.
Click to expand...

I wouldn't bother with a doctor: arrange for a private physio appointment.

From a non-medical standpoint, you might need to think about your bracing and back/shoulder stability. More deadlifting and rotator cuff work. :)
 
mrthingyx said:
I wouldn't bother with a doctor: arrange for a private physio appointment.
Click to expand...

Part of the reason I didn't go to docs today, i'm expecting to be told to stop exercising and take paracetamol.

mrthingyx said:
From a non-medical standpoint, you might need to think about your bracing and back/shoulder stability. More deadlifting and rotator cuff work. :)
Click to expand...

Could you expand on what you mean by rotator cuff work? I vaguely understand what the RC is after googling my symptoms for hours at the weekend.
 
Those funny jazz-hand exercises you may/may not see people doing in the gym...

- Internal/external rotation of the shoulder
- pendulum
- standing rows
- abduction included in the above...

Two physios I've come across have different perspectives on these:

1) Says use the whole movement to get a stable rotator cuff in all positions...
2) Says use isometric (i.e. pressed against a wall) work to strengthen the rotator cuff, with ho mention of the dynamic element...

Also, check your pecs, because there is a reasonable chance they are tight and are pulling your humeral head around, too. :)
 
mrthingyx said:
Those funny jazz-hand exercises you may/may not see people doing in the gym...

- Internal/external rotation of the shoulder
- pendulum
- standing rows
- abduction included in the above...

Two physios I've come across have different perspectives on these:

1) Says use the whole movement to get a stable rotator cuff in all positions...
2) Says use isometric (i.e. pressed against a wall) work to strengthen the rotator cuff, with ho mention of the dynamic element...

Also, check your pecs, because there is a reasonable chance they are tight and are pulling your humeral head around, too. :)
Click to expand...

Thanks for the info. I'm going to look at getting into a physio at the end of the week if the pain hasn't subsided.

Not sure if my pecs are tight or not, they're pretty much non-existent at the moment ;)

As i'm sat here at work today, i'm trying to roll my shoulder blades and on my left side is what I can only describe as a clicking/crunching sound that feels "under" my shoulder blade. It always clicks at the same point of the rotation.
 
Do you sleep with your arm under your pillow? I found this aggrivated my dodgy rotator cuff even further.

Got myself some bands too, just hook them around the door and now and again do some of the mobility excersises, loads on youtube and I think the links are dead in the mobility thread but the main site still works if you have a dig around.
 
MoDe said:
Do you sleep with your arm under your pillow? I found this aggrivated my dodgy rotator cuff even further.
Click to expand...

I don't sleep with my arm under the pillow, however I regularly sleep face down and my head is always facing left. I can't sleep face down facing right, it doesn't hurt but it is uncomfortable.
 
SixTwoSix said:
Thanks for the info. I'm going to look at getting into a physio at the end of the week if the pain hasn't subsided.

Not sure if my pecs are tight or not, they're pretty much non-existent at the moment ;)

As i'm sat here at work today, i'm trying to roll my shoulder blades and on my left side is what I can only describe as a clicking/crunching sound that feels "under" my shoulder blade. It always clicks at the same point of the rotation.
Click to expand...

Just rest it for now - no point making it worse (swelling reducation method is down to you - I could kick off an argument between RICE vs. MTFU, but I won't! :D).

Are you a member of the FB group?

MoDe said:
Do you sleep with your arm under your pillow? I found this aggrivated my dodgy rotator cuff even further.

Got myself some bands too, just hook them around the door and now and again do some of the mobility excersises, loads on youtube and I think the links are dead in the mobility thread but the main site still works if you have a dig around.
Click to expand...

MoDe said:
Do you sleep with your arm under your pillow? I found this aggrivated my dodgy rotator cuff even further.

Got myself some bands too, just hook them around the door and now and again do some of the mobility excersises, loads on youtube and I think the links are dead in the mobility thread but the main site still works if you have a dig around.
Click to expand...

This probably happens as a result of poor mobility. ;)

Fix it. :D
 
mrthingyx said:
Just rest it for now - no point making it worse (swelling reducation method is down to you - I could kick off an argument between RICE vs. MTFU, but I won't! :D).

Are you a member of the FB group?
Click to expand...

I was planning on resting until I have a full 24 hour period with no pain. It's bugging me as I REALLY want to get on with my workout today. However one resounding piece of advice i received last year was never work through actual pain, aches are fine, if it's painful, stop.

I can guess what MTFU is, what's RICE?

Didn't know there was a FB group, is it just OCUK bods?
 
SixTwoSix said:
I was planning on resting until I have a full 24 hour period with no pain. It's bugging me as I REALLY want to get on with my workout today. However one resounding piece of advice i received last year was never work through actual pain, aches are fine, if it's painful, stop.

I can guess what MTFU is, what's RICE?

Didn't know there was a FB group, is it just OCUK bods?
Click to expand...

Rest, Ice, Compress, Elevate.

Yep it's just us lot mostly abusing each other and posting pictures of boobs, I think there's a little training related discussion every now and again.

Search FB for "OcUK Gym Rats" and you should find it.
 
Status
Not open for further replies.
Back
Top Bottom