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Anonymous
Shoulder-oriented program suggestions 2016-03-28 12:09:04 Post No. 36552427
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Shoulder-oriented program suggestions 2016-03-28 12:09:04 Post No. 36552427
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Is OHP every sesh an option?
Lifting for 5 months
OHP: 70lbs / 32,5kg at 5x5
Bench: 130lbs / 60kg at 5x5
Squat: 220lbs / 100kg at 5x5
DL: 220lbs/ 100kg at 2x5~
bent Row: 155 / 70kg at 5x7
Shit mobility in my shoulders and arching with strain on mid back when OHPing have led me to conclude that I have to reshift the focus of my workouts. I plan to throw in Cable stretching and shoulder dislocations, adding this as warm up (https://youtu.be/FJlm3QTESKE?t=246) to work on my shit shoulders, wondering what 3 day program i should maintain, came up with this to regain some symmetry:
A
5x5 OHP
3x5 Squat
3x10 inclined bench press
2xF pull-up
3x10 tricep pulldown
Core work
B
5x5 OHP
3x5 Deadlift
3x10 bench press
3x10 Pendlay row
5x5 Bent-over Barbell row
3x10 cable pullover
Core work
Any critique or suggestions of other programs are welcomed; can't think of a better way to work on my shoulders.Maybe /fit/ doesnt know but its worth a shot
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>>36552427
dont ever talk to me or my ohp again
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>>36552443
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try 3*5 OHP twice a week as opposed to 5*5 three times a week
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Why is everyone's ohp so low here?
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>>36552537
maybe it has something to do with the fact most people on here used to be troglodyte nerds and when they emerged to enter the gym they had horrible upper body posture?
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Why not do 3x5 with say 70kg then next session do 70kg 5x5 then 3x5 72.5kg then 72.5 3x5 and use that as your progression
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>>36552524
That's what i did at first; only OHP in one part while squatting every time (5X5 SL), now i wanna transition into OHP focused program for a while until i regain symmetric stats.
>>36552556
That sounds like a good mode of progression since increasing weight just stalls me for some reason. TY
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>>36552556
Although I think for your numbers, your program is very convoluted
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The picture is accurate
>the manlet cant lift
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>>36552546
I always feel like on this board that most people on here literally skip the workout theyre the worst at. That gets you nowhere. Suck at OHPs? Do it twice a week at least. Suck at squats? Twice a week. Suck at bench? Twice a week.
Lunges were my weakness. Hated the feeling. Guess what? Did it twice a week. Now it isn't so bad.
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I did that and my ohp is the highest of my lifts
1pl8 ohp struggling with 185lb bench th-thanks
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>>36552427
I wouldn't. The shoulder is the most complicated joint and really easy to fuck up. I've pulled just about every muscle and tendon in my shoulders over the years, just from slightest mistake while lifting. Nothing serious yet but it was all from over training when my form was getting weak.
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>>36552586
So what do you suggest? Just keep it at 3 times per 2 weeks?
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>>36552592
I'd do it twice a week. But space it out evenly.
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>>36552427
If you wanna do this shit, reduce one workout to having 3x5 OHP where focus is on CONTROL and ROM. Do it with say 70-75% of your 5x5 working weight.
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>>36552592
I'd do a heavy day, a very easy day (like 50-60% 1RM) and a volume day.
If you only want to do 2x a week, skip the easy day.
Thats just like, my opinion tho man. I'm 30 now and I'm 6'4 so I know what happens when you fuck up joints. I'd rather err on the side of caution and continue lifting than blow out my shoulder and wait for the inflammation to go down for a week or 2.
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>OHP
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how to into dwight's shoulders?
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>>36552427
6'0
5'10
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>>36552427
>don't press with me or my son ever again
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