Tweaks

I went to the adult gymnastics last night again. Nothing serious but I did tweak my lower back a little bit which did affect todays squatting a bit.

Front Squat - 135x5, 220x5, 286x5, 330x3, 286x5. Wouyld have done 330 for 5 but the tweak wasn't worth pushing.
Leg Curls - 45x20, 95x12, 105x10, 115x10.
Alt Grip Chins - 55lbsx5x5x5x5
SeeSaw Press - 60'sx10, 65'sx10x10 (each arm). This is the only overhead I seem to be able to handle right now. This rear delt injury is odd. It only hurts on overhead stuff and when under load. Fortunately I am not pushing my overhead right now but if it continues I will have to get it looked at.
Plate Wrist Curls with 25kg/55lbs platex3x3x3. Too heavy and that is two handed by the way.

Nick

Comments

[juukeso]

Hi.

I thought I'd write concerning your shoulder problem...
I would try stopped overhead press with lighter weight (65%one-rep-max or so) to ensure proper shoulder girdle binding with the lats. That is to really suck the shoulders down to their sockects during the sticking point or the portion from nose/back of the head to the point when the weight is a inch or two above your skull.
The first stop (all stops 2-5 seconds) when reaching nose, second midpoint and third a bit over your head. These have at least eliminated my shoulder pains that have occurred usually when I have neared a new max result and my technique has started to give in, specifically my right shoulder has started to pop up during the sticking point of the lift. Another thing worth mentioning is the double dumbbell overhead press with unequal weights, i.e. with 20kg and 25kg bells, at the end of the work out just two sets of three, first the lighter bell in left and vice versa. Sounds probably stupid but I guarantee is not...

[Nick McKinless]

Great stuff there. I actually believe I have some weaknesses in the lower traps and serratus which is holding back my overhead and now causing these problems. I am going to stop pressing for a while and concentrate on the flat bench whilst working the weakness. I will include some of these stopped presses in the rehab. Thanks!

Nick

[Dan]

Adult Gym-class; I would love to do this, but they dont exist in Liverpool, Uk. :(
They have classes for children, and disabled people, but no classes for able bodied adults.