The Official Gym & Fitness Thread

Cover it with this:

 

Makes sense..I will admit to living on BCAA and whey a day here and there last year, out of necessity though.

 

I need this in my life

 

https://www.youtube.com/watch?v=mu9VA3pTEzs

 

Finally on my way back to repping out 225 on flat bench. Busted my shoulder almost a year ago due to semi-bad form and constantly jumping from warming up with 135x15 then going straight to working sets of 225x12, 245x9, 255x6, 265x3, 205x15. Still only at 5x5s of 225 but I'm making progess.

 

Can I ask did you have surgery? And if you did after surgery how long until you were able to even bench ?

 

No. I just toned down the number of times I hit chest a bit and just did high rep sets with controlled slow form of ~50% my old max. I slowly upped my weights as I got use to the new form. I don't adopt that crazy powerlifter stance where your back is super arched and you start doing a hybrid flat/decline press. I just make sure I keep my scapula retracted, try to pinch the bench with my shoulders, and bring the bar all the way down to nipple level (I stop at 1" above my chest to avoid bouncing). I also sometimes use a false grip as I find it feels better but is just risky at higher weights.

 

If it's any consolation, I've had 2 friends have rotator cuff surgery and both are back to benching big #'s.

In other news, I did decline fly's and incline barbell press yesterday, both relatively light weight and my right shoulder wasn't loving it. I was going all the way to my chest on incline and, as expected, it hurt. Same with fly's. Easy solution though: no more fly's and no more going to the chest on incline

 

Potentially. Any idea after their surgeries before the could move anything even its just 135?

 

One of my good buddies was benching 405 and tore his rotator cuff over time because he's a pipe-fitter. He had the surgery and was back to benching 315 in like 4-5 months.

The other guy is the gym owner, who is in his mid-50's. He does lighter weight because of his age, but I'd bet he could rep 315 15-20 times.

My best friend pitched in middle school through college and has had tommy john surgery on both elbows and shoulder surgery on both shoulders and it took him about 6 months after his last surgery to start hitting heavy weight again.

From my experience (from the outside looking in), I'd say to do all your rehab and then some and just start super light and see how it feels.

Or ask your doctor, since, you know, I'm not a doctor lol.

 

According to my Ortho he said 1 year before I'll see 300+ again. I was at 325 for 3 before I busted everything

 

Worst case is you can just get really good at repping 225 and then after you can get it like 100 times, your bench max should be around 1000 lbs

 

Update: we got through with deadlifts and moved to bent over rows and after 2 sets he said "I'm just going to do what I normally do in the gym, this is ridiculous"

 

What were you doing for the deads and bent overs?

 

Sounds like bro doesn't want gainz.

 

Ridiculous as in "oh my god, this is too intense" or ridiculous as in "deadlifts and rows are stupid"? Either way, sounds like your friend has a classic case of being a little bitch and will be part of the #foreversmall clan.

 

Could be too he didn't know what he didn't know. I'm a prime example of that..but I don't act like I do, except to annoy my wife when I get off the bench all sweaty and ask her to kiss my right arm.

 

Well he only went to 185 on deads for 8 reps and 135 on rows for 6. I worked up to 275 for 6 on deads and 185 for 12 on rows

He doesn't.

Oh my god this is too intense. He's a bitch though

 

Lighter weight...315??? Who owns your gym, Ronnie Coleman?