benched 2 plates for the first time today

[Nightshade]

YEAH JUGGZ WAS A CATCHER LOLZ

[Scourge]

Lol.

[Underpants?]

the rotator cuff isn't just one thing, it's a group of muscles around your shoulder joint, made up of the supraspinatus, infraspinatus, teres minor, and the deltoid. You'll want to work on all 4 of those to strengthen your rotator cuff. I wrote a paper a while back detailing some exercises for RC injuries, I'll see if I can find it. And this may seem like an odd question, but do/did you play baseball at all?

i'd appreciate it if you could. i did play baseball as a kid and through most of high school, but not much beyond that.

lol sorry, looks like I don't have a copy of the paper anymore, hopefully tnf can find some for you. I asked about baseball because RC injuries are extremely common in baseball due to pitching. The pitch puts excessive strain on the RC because of the high rotational velocities (up to 7000 degrees a second in some cases), so pretty much everyone who pitches in baseball ends up with a fucked RC if they don't watch it.

this

has done me wonders, but being very superstitious, I've never tried maxing since my rotator lagged and made me a hpb years ago.

In addition to that I still do this routine during moderate benching.

[+JuggerNaut+]

fuckin' a nice, thanks man

[+JuggerNaut+]

[feedback]

He's going to throw those saw blades at you and cut your fucking face in two, I done saw Commando

[tnf]

Eye that is a good one, I would just lower my arms to the point where the forearm was parallel with the floor, not below.

Then I'd do something similar, but to the side...visualize holding your arms straight down at your sides, then raise your forearm up so there is a 90 degree angle between your forearm and upper arm (forearm parallel to the floor). Hold a light dumbell in each hand. Keep your elbows at your side, pretty much in contact with your torso and move your forearms out in a quarter circle motion so they end up parallel with your sides (palms will be facing forward), then go back to the start position. You should feel it kind of deep in the rotator area....
No need at all to go heavy here, 5 pounds or a resistence band is great.

[+JuggerNaut+]

will try these today. is this something i should do say, everyday for about a month before trying to bench?

[tnf]

will try these today. is this something i should do say, everyday for about a month before trying to bench?

i don't know about every day...i guess it can't hurt as long as you are using light enough weights...maybe 3x a week or so and see how it feels. 15 -20 reps at least, or just do what they did for me at physical therapy and go for 1-2 minutes doing it focusing on VERY strict form.

[+JuggerNaut+]

roger dodger. till then i'll stick with dumbbell presses.

[LawL]

I do rotator cuff exercises at the start of every workout besides legs.

[Nightshade]

Still beating guys off in the locker room before lifting, eh?

[LawL]

I prefer that strategy post workout as a form of warm-down.

[tnf]

roger dodger. till then i'll stick with dumbbell presses.

Have you tried smith machinre presses (or any other chest machines, like Hammer strength stuff...) for chest on days when the rotators are hurting? Some people get a bit of relief with those because you can isolate the chest a bit better and don't rely on smaller stabilizers as much.

[Captain Spazda]

Please to tell us your methods strongman or you be execute.

Hi. I like to post in every quake3world thread.

[Captain Spazda]

Please to tell us your methods strongman or you be execute.

Hi. I like to post in every quake3world thread.

[+JuggerNaut+]

roger dodger. till then i'll stick with dumbbell presses.

Have you tried smith machinre presses (or any other chest machines, like Hammer strength stuff...) for chest on days when the rotators are hurting? Some people get a bit of relief with those because you can isolate the chest a bit better and don't rely on smaller stabilizers as much.

fuck, missed this one.

i use the smith to variate my incline/declines, but i mostly stick with dumbbells. they NEVER hurt when doing any dumbbell presses, but will DEFINITELY hurt when doing bench press.

[tnf]

that's interesting....what do you notice about the motion your arms move through as you do dumbells vs. the barbell? Where do you bring the bar down to on barbell bench presses (clavicles, nips, etc?) What path does the bar move through when you bench - a slight arc or straight up and down? Are you making sure to wear your zebra striped bodybuilder pants when you bench and yelling loud enough? that can also help the rotators.

[+JuggerNaut+]

that's interesting....what do you notice about the motion your arms move through as you do dumbells vs. the barbell? Where do you bring the bar down to on barbell bench presses (clavicles, nips, etc?) What path does the bar move through when you bench - a slight arc or straight up and down? Are you making sure to wear your zebra striped bodybuilder pants when you bench and yelling loud enough? that can also help the rotators.

i'd say midway between my claves and my nipplets. i'll have to check on thursday when i go back. as far as i know it's straight up and down also. i'm one of those guys that prefer good form, but i'll have my buddy watch as i do a couple.

[ToxicBug]

did two plates 6 reps today

[LawL]

5 pound plates are nothing to be proud of.

[tnf]

I think it looks cool to throw about 10 5 pounders on each side.
I load up the leg press with all the 5s in the gym, even stacking htem up on the top too, then have my lifting partner sit on the top of the sled as well.

[ek]

it's not about how much you can lift, it's about how good you look while lifting it *flex*

[LawL]

*admires 8 pack*

[ek]