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stlpower123
01-30-2011, 06:14 PM
I know this is fairly common. But there's an intense pain in my shoulder, much like a lot of people develop. I haven' t been to the doctor but most people say there's not much the doctor can do, but i do plan to go when im on vacation in a few weeks. When i get this i can barely bench 225 but even 135 kills me, my normal max is 405. If i bench more than 3 weeks in a row i feel like i need to take a week off. Also I cannot do the conjugate method or anything when benching more than once per week. 3s, 5s, 1s, 5+ it doesn't make a difference if im exerting myelf it causes it. Form was what originally caused the injury but i cannot go back in time unfortunately. I was wondering some good ways to train around this. Right now I plan to take off this week from any type of pressing, and then train strictly close grip following that. My close grip best max is 365, but i rarely train iit heavy, i think i could get it to be the same as my normal grip so I am considering that route. I really wanna stay raw I'm open to any suggestions. I warm up every session with cuban rotations and other light shoulder exercises.

Dan Fanelli
01-30-2011, 06:52 PM
I know this is fairly common. But there's an intense pain in my shoulder, much like a lot of people develop. I haven' t been to the doctor but most people say there's not much the doctor can do, but i do plan to go when im on vacation in a few weeks. When i get this i can barely bench 225 but even 135 kills me, my normal max is 405. If i bench more than 3 weeks in a row i feel like i need to take a week off. Also I cannot do the conjugate method or anything when benching more than once per week. 3s, 5s, 1s, 5+ it doesn't make a difference if im exerting myelf it causes it. Form was what originally caused the injury but i cannot go back in time unfortunately. I was wondering some good ways to train around this. Right now I plan to take off this week from any type of pressing, and then train strictly close grip following that. My close grip best max is 365, but i rarely train iit heavy, i think i could get it to be the same as my normal grip so I am considering that route. I really wanna stay raw I'm open to any suggestions. I warm up every session with cuban rotations and other light shoulder exercises.

Im not sure I agree witht the part about the doctor. True, a lot doctors wont know anything about your shoulder, and will just tell you to rest and take some anti-iflammatories. But a good doctor knowledgeable on teh shoulder may be very helpful.

There are so many things that it could be, and really a specialist (in person) is going to be your best bet.

You mentioned CG benching. Is there no pain at all when doing CG? Also, do you just always BB bench, or are you working in DB's and pushups.

And you didn't mention what you do for pulling. This can be the problem sometimes.

Fixing OR working around these things usually comes down to figuring out whats bothering it, and stopping that. Firguring out if you have any mobility issues, or strength imbalances. And then building back into things and avoiding what causes pain.

Otherwise you need to see a specialist. For the time being, check out this article series:

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i

Beverly McD.
01-31-2011, 12:26 PM
Try getting a good hand-out, even on light weight, and warm-up weight.
Rotating your shoulder while it's under load can cause problems, especially if the area is already inflamed.

AdamBAG
01-31-2011, 01:14 PM
Go to a sports medicine specialist and get this checked out. It's only a matter of time at this rate that you won't be benching at all. It may just be a matter of getting the proper rehab to do.

MitchL
02-01-2011, 02:12 PM
You should definitely get checked out by a sports med. guy. Most commonly people injure their rotator cuff (but not always), and you may be suffering from an impingement that won't get better unless you rest it.... than proceed with proper soft tissue work and corrective exercise. You should try to avoid exercises that cause pain right now... you may mess things up further and seriously compromise the potential for future gains. Stick to Horizontal rowing if they don't hurt and see a good sports doc or sports chiro. asap. You want a practitioner that has worked with athletic injuries and has a good knowledge of functional anatomy of the shoulder... if they suggest surgery as a first option seek a second opinion. Once you're cleared by the doc get good quality soft tissue work asap and read everything you can about shoulder anat/stability/rehab... starting with the cressey articles linked above. My 2cents ;)

stlpower123
02-03-2011, 05:20 PM
i have a shoulder impingement. i talked to a sports doctor i know who's also a bodybuilder, and he said to do dumbell presses with about 50% effort until the pain clears