Log In

Your email is not your username

Register

If you were a member of the old Bodybuilding.com forums and would like to reuse your previous username, you can request it below. We use your email only for registration and do not store it. For more information, please see our Privacy Policy.

Confirm your email

A registration code was sent to your email. Enter it here.

Welcome

You have successfully setup your account.

Sign in

Quick Navigation Bottom Misc
Forum » Ashwar's road to 3 plate bench training log
  1. Results 301 to 315 of 315
  2. Page 11 of 11
  3. First
  5. 9
  6. 10
  7. 11

Thread: Ashwar's road to 3 plate bench training log

post 1551985741 05-21-2018, 10:45 AM
-
#301
  1. JUGGERNAUT1333
  2. Vin Diesel Brah
  1. JUGGERNAUT1333
  2. Vin Diesel Brah
  3. Join Date: Jun 2014
  4. Posts: 27,542
  5. Rep Power: 292873
Originally Posted By CaliSuperSport⏩
It's mostly my left soldier dude. Every time I reach or slightly break a PR my shoulder eventually gets sharp pain during the press. Then the elbows just follow.

I've done form checks and also mobility work with bands which helped a little, but clearly something is wrong. I can dumbbell press forever with zero pain.
I would have it checked out with a sports rehab person. Never hurts to get something checked.

You can experiment with different grip widths. A Close grip will often times alleviate shoulder pain. It would be something minor as well. When you're benching a higher % of your max even the smallest form deviation can cause a strain.

For the elbows, I'd invest in a pair of good sleeves. Mark Bell's Strong sleeves are amazing. Worth the price. They are comparable to SBDs. 8/10 times my elbow flare ups were caused from back exercise, and not presses. I wasn't holding a strong enough grip on my pulling movements, and it led to a ton of strain on my elbows. Be sure to work on your grip strength a lot. I barely use straps anymore except for Barbell rows or shrugs.
6'1 - 240lbs

<HTC>
post 1551986141 05-21-2018, 10:51 AM
-
#302
  1. TommyRO
  2. Always keeping it Real
  1. TommyRO
  2. Always keeping it Real
  3. Join Date: Dec 2015
  4. Location: Prince From, Lagos, Nigeria
  5. Posts: 28,971
  6. Rep Power: 379644
Originally Posted By CaliSuperSport⏩
It's mostly my left soldier dude. Every time I reach or slightly break a PR my shoulder eventually gets sharp pain during the press. Then the elbows just follow.

I've done form checks and also mobility work with bands which helped a little, but clearly something is wrong. I can dumbbell press forever with zero pain.
This sounds like a grip width issue. Not everyone's shoulders are built for max width or super close grip. Just play around by moving your grip in or out till you find a sweet spot.

The universal rule by bench specialists like Jen Thompson is to:

"measure the distance from the outside edge of both acromial processes. Then multiply this number by 1.5 - 2. This is how far apart you should place your hands on the bar."

She's a beast and says to multiply by 2, and has the body that allows it. If I tried that my shoulders explode even on 135 pounds.
****Bringing sixy back in 2019****
6'6" 666lbs......str8 sixy!

Who Tests God and Does Not Wager Their Lives?
post 1551986231 05-21-2018, 10:53 AM
-
#303
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  3. Join Date: Apr 2012
  4. Location: Sacramento, California, United States
  5. Posts: 47,223
  6. Rep Power: 275363
Originally Posted By JUGGERNAUT1333⏩
I would have it checked out with a sports rehab person. Never hurts to get something checked.

You can experiment with different grip widths. A Close grip will often times alleviate shoulder pain. It would be something minor as well. When you're benching a higher % of your max even the smallest form deviation can cause a strain.

For the elbows, I'd invest in a pair of good sleeves. Mark Bell's Strong sleeves are amazing. Worth the price. They are comparable to SBDs. 8/10 times my elbow flare ups were caused from back exercise, and not presses. I wasn't holding a strong enough grip on my pulling movements, and it led to a ton of strain on my elbows. Be sure to work on your grip strength a lot. I barely use straps anymore except for Barbell rows or shrugs.
I'll check those sleeves out thanks. One thing I haven't tried is a very wide grip either. Also been checking for PT's in my area.

Been chasing Dumbbell PR's right now so I'll hop back on bench in the next mesocycle. I left off at 255x1 @ 172lbs before stopping completely.
Originally Posted By TommyRO⏩
This sounds like a grip width issue. Not everyone's shoulders are built for max width or super close grip. Just play around by moving your grip in or out till you find a sweet spot.

The universal rule by bench specialists like Jen Thompson is to:

"measure the distance from the outside edge of both acromial processes. Then multiply this number by 1.5 - 2. This is how far apart you should place your hands on the bar."

She's a beast and says to multiply by 2, and has the body that allows it. If I tried that my shoulders explode even on 135 pounds.
Much appreciated, a standard like that will help me get a better idea.
ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
post 1551986661 05-21-2018, 11:01 AM
-
#304
  1. arn710
  2. fat
  1. arn710
  2. fat
  3. Join Date: Feb 2006
  4. Age: 44
  5. Posts: 39,328
  6. Rep Power: 350630
Originally Posted By CaliSuperSport⏩
It's mostly my left soldier dude. Every time I reach or slightly break a PR my shoulder eventually gets sharp pain during the press. Then the elbows just follow.

I've done form checks and also mobility work with bands which helped a little, but clearly something is wrong. I can dumbbell press forever with zero pain.
I'd bet money your pecs are too tight causing impingement. Do some shoulder dislocates with a band until the pain alleviates. Start adding flys with an emphasis on the stretch after every pressing session

If your elbows are bothering, you're likely just doing too much tricep work. I never use elbow sleeves
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1551987261 05-21-2018, 11:09 AM
-
#305
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  3. Join Date: Apr 2012
  4. Location: Sacramento, California, United States
  5. Posts: 47,223
  6. Rep Power: 275363
Originally Posted By arn710⏩
I'd bet money your pecs are too tight causing impingement. Do some shoulder dislocates with a band until the pain alleviates. Start adding flys with an emphasis on the stretch after every pressing session

If your elbows are bothering, you're likely just doing too much tricep work. I never use elbow sleeves
Yeah tbh I think my volume:rest ratio is poor. It's something I made a huge correction on right around the time I got injured.

I was doing roughly 12 working sets on chest + 4-8 tricep sets afterwards, two to three times per week on minimal sleep. I started doing the band dislocates like this but didn't start until I was already in pain.

ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
post 1551988131 05-21-2018, 11:25 AM
-
#306
  1. SerbianSickKant
  2. The Eccentric SickKant
  1. SerbianSickKant
  2. The Eccentric SickKant
  3. Join Date: Jul 2013
  4. Posts: 7,503
  5. Rep Power: 24671
Originally Posted By arn710⏩
lmao wat
Is he saying to exhale while pushing, i lose braincells reading tanks advices
degenmaxx
post 1551988821 05-21-2018, 11:36 AM
-
#307
  1. arn710
  2. fat
  1. arn710
  2. fat
  3. Join Date: Feb 2006
  4. Age: 44
  5. Posts: 39,328
  6. Rep Power: 350630
Originally Posted By SerbianSickKant⏩
Is he saying to exhale while pushing, i lose braincells reading tanks advices
I guess. Apparently he doesn't believe in intra-abdominal pressure which is a basic tenet of maximal lifting.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1551989611 05-21-2018, 11:45 AM
-
#308
  1. jeshelton
  2. Registered User
  1. jeshelton
  2. Registered User
  3. Join Date: Jan 2013
  4. Age: 43
  5. Posts: 11,801
  6. Rep Power: 267554
I would guess he doesn't mean fully exhale, but steady release while maintaining that pressure? Kinda interested how this would be different than holding pressure for something like a back or front squat.
445/340/545
post 1551990181 05-21-2018, 11:52 AM
-
#309
  1. Austanian
  2. IDDQD
  1. Austanian
  2. IDDQD
  3. Join Date: Jul 2009
  4. Location: Coeur D Alene, Idaho, United States
  5. Posts: 22,120
  6. Rep Power: 89692
Originally Posted By CaliSuperSport⏩
It's mostly my left soldier dude. Every time I reach or slightly break a PR my shoulder eventually gets sharp pain during the press. Then the elbows just follow.

I've done form checks and also mobility work with bands which helped a little, but clearly something is wrong. I can dumbbell press forever with zero pain.
I was having the same issue. What "fixed" it for me was running DB OHP as my main lift. After Bench became a secondary lift instead of my number 1 metric all the pain went away.

Volume is a bit less and weight is about 95% of what it was before, but my shoulder would have pain previously at about 60% max.

Also check your mattress. SOOO many pains and aches are based upon your mattress.
Originally Posted By jeshelton⏩
I would guess he doesn't mean fully exhale, but steady release while maintaining that pressure? Kinda interested how this would be different than holding pressure for something like a back or front squat.
I would guess he never learned otherwise and is using standard lifting advice for maxes.

Exhale with the effort is standard procedure for teaching noobs.
post 1552004371 05-21-2018, 03:00 PM
-
#310
  1. DASBUNKER
  2. Hip Drive®
  1. DASBUNKER
  2. Hip Drive®
  3. Join Date: Apr 2009
  4. Posts: 22,413
  5. Rep Power: 170207
Originally Posted By arn710⏩
I'd bet money your pecs are too tight causing impingement. Do some shoulder dislocates with a band until the pain alleviates. Start adding flys with an emphasis on the stretch after every pressing session

If your elbows are bothering, you're likely just doing too much tricep work. I never use elbow sleeves
I just noticed I had this, usually this is why a medium grip on BP feels awkward and causes shoulders to roll internally when lowering the weight, breaking tightness. I've been working on it and even back exercises are feeling right.

Could be the reason OP goes with a wide grip but hard to tell, individual build also has to do with it but mostly I see recommended wrist, forearm and elbow have to be aligned on the bottom, something you can't do with a wider grip, which is usually reserved for Powerlifting set ups.

I'm no authority on BP tho lol...
post 1552005881 05-21-2018, 03:21 PM
-
#311
  1. arn710
  2. fat
  1. arn710
  2. fat
  3. Join Date: Feb 2006
  4. Age: 44
  5. Posts: 39,328
  6. Rep Power: 350630
Originally Posted By DASBUNKER⏩
I just noticed I had this, usually this is why a medium grip on BP feels awkward and causes shoulders to roll internally when lowering the weight, breaking tightness. I've been working on it and even back exercises are feeling right.
OP and I talked specifically about maintaining external rotation at the shoulder through the lift before we started on this program

That's one of the first things I correct on most people
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1552007271 05-21-2018, 03:43 PM
-
#312
  1. DASBUNKER
  2. Hip Drive®
  1. DASBUNKER
  2. Hip Drive®
  3. Join Date: Apr 2009
  4. Posts: 22,413
  5. Rep Power: 170207
Originally Posted By arn710⏩
OP and I talked specifically about maintaining external rotation at the shoulder through the lift before we started on this program

That's one of the first things I correct on most people
aah got it, forgot you were coaching OP.

I can't even do proper shoulder dislocations atm, what would y'all say is the next best thing for a lower impact drill?
post 1552027351 05-21-2018, 08:53 PM
-
#313
  1. flexnation
  2. EastSide Church Boi
  1. flexnation
  2. EastSide Church Boi
  3. Join Date: Dec 2011
  4. Location: Portland, Oregon, United States
  5. Age: 33
  6. Posts: 5,708
  7. Rep Power: 18921
Originally Posted By DASBUNKER⏩
aah got it, forgot you were coaching OP.

I can't even do proper shoulder dislocations atm, what would y'all say is the next best thing for a lower impact drill?
This guys videos are a Godsend. Has a video on literally anything you can think of mobility wise

"If you come at the king, you best not miss"
-Omar Little
post 1552033071 05-21-2018, 10:47 PM
-
#314
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  1. CaliSuperSport
  2. Mercenary. Non-negotiable
  3. Join Date: Apr 2012
  4. Location: Sacramento, California, United States
  5. Posts: 47,223
  6. Rep Power: 275363
Originally Posted By Austanian⏩
I was having the same issue. What "fixed" it for me was running DB OHP as my main lift. After Bench became a secondary lift instead of my number 1 metric all the pain went away.

Volume is a bit less and weight is about 95% of what it was before, but my shoulder would have pain previously at about 60% max.

Also check your mattress. SOOO many pains and aches are based upon your mattress.
Will consider brah thanks for the tip.

My mattress is pretty firm but also 15+ years old. However I think I gotta do more shoulder work tbh.
ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
post 1552216101 05-24-2018, 06:43 AM
-
#315
  1. TappingTheZen
  2. Everettian
  1. TappingTheZen
  2. Everettian
  3. Join Date: Jan 2014
  4. Location: United Kingdom (Great Britain)
  5. Posts: 12,774
  6. Rep Power: 173816
Originally Posted By andishehhank⏩
It takes an act of faith ash. I know I’m not deceiving you but if you didn’t try it then you’ll figure out how from someone else, or maybe not. I testify that my advice is grade A and I’ll go to hell if I’m in doubt about that.
Holy **** you're annoying
Quick Navigation Top Misc
Bookmarks
Digg.com
Digg
del.icio.us
del.icio.us
Stumbleupon.com
StumbleUpon
Google.com
Google
Facebook.com
Facebook
Posting Permissions
  1. You may not post new threads
  2. You may not post replies
  3. You may not post attachments
  4. You may not edit your posts