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your gym nay have them or if not pick these up max and start doing those spider crawls and using them for your bench press work to lock your shoulders into position. they work awesome:
It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......
Rotator Cuff w/u
Banded Outside Rotation
30/30/30/30/30
Bench w/ Bar
30/30/30/30/30
Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10
SuperSets
Pec Deck
110x12 140x12 150x12
Inc. DB Skull Crushers
35x12/10/8
SuperSets
Cable Cross Overs
40x12/12/15
Tricep Push Downs w/ Rope
100x12 110x12 100x15
Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.
This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.
It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......
Rotator Cuff w/u
Banded Outside Rotation
30/30/30/30/30
Bench w/ Bar
30/30/30/30/30
Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10
SuperSets
Pec Deck
110x12 140x12 150x12
Inc. DB Skull Crushers
35x12/10/8
SuperSets
Cable Cross Overs
40x12/12/15
Tricep Push Downs w/ Rope
100x12 110x12 100x15
Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.
This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.
I knew secretly you were a bb'er hiding behind pl'ing :p I guess we are going to be seeing you on stage soon??
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
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