working on a new routine

[JDid23]

Front Squat- first time
65x5
85x5
95x5

Cable Row- first time
35x8
42.5x8
60 (or 70, i think 60 though) x 5
50x8

Lunges
25s x 10

Seated Calves
25x12
45x12
50x12
55x12
60x12- tied PR
65x12- PR

Alt DB Curls
25s x 6 (wtf!)
20s x 8

Flat DB Bench- my shoulder felt amazing during prehab exercises
25s x 5- will talk about in comments, but felt great


Comments: Front squat is f'ing hard!!! My wrists hurt like hell after, but i felt them a lot. I could have probably done more than 95 if it wasn't for my damn wrists. I don't like cable rows at all, and lunges i am hating more and more each workout. Calves are definitely going up on both seated/standing each workout (going to up it 5 pounds-10 per session). Alt DB Curls are really just fluctuating between reps week in and week out- i can't stand how my left arm can do a lot and probably use 35s, but my right arm can't do shit.. Since my shoulder felt great during the prehab exercises, i wanted to give flat DB Bench a shot with 25s. Not only did it feel "ok", but there was honestly 0 pain- i didn't even feel my shoulder cracking or anything during the flat DB or the face pulls, pushups, or OH BB Shrugs.

my question is whether i should go back to my normal workout next time, or give it another day/week or so? It honeslty felt perfect today... I was thinking of just going light on incline DB next week (30s and 35s working sets) and maybe skipping out on dips so it would be

Deadlift
DB Lunge (would probably try 1 legged)
Dips (doubt it)- maybe do tricep work here like pushdowns
Seated Calves
Alt DB Curls
Incline DB Press


I did seated calves/alt db curls today, but i doubt it would hurt doing them again next week. I want to see if i really can't progress on Alt DB Curls. If i can't maybe i'll try hammer curls.

 

[Tblock1]

Front Squat- first time
65x5
85x5
95x5

Cable Row- first time
35x8
42.5x8
60 (or 70, i think 60 though) x 5
50x8

Lunges
25s x 10

Seated Calves
25x12
45x12
50x12
55x12
60x12- tied PR
65x12- PR

Alt DB Curls
25s x 6 (wtf!)
20s x 8

Flat DB Bench- my shoulder felt amazing during prehab exercises
25s x 5- will talk about in comments, but felt great


Comments: Front squat is f'ing hard!!! My wrists hurt like hell after, but i felt them a lot. I could have probably done more than 95 if it wasn't for my damn wrists. I don't like cable rows at all, and lunges i am hating more and more each workout. Calves are definitely going up on both seated/standing each workout (going to up it 5 pounds-10 per session). Alt DB Curls are really just fluctuating between reps week in and week out- i can't stand how my left arm can do a lot and probably use 35s, but my right arm can't do shit.. Since my shoulder felt great during the prehab exercises, i wanted to give flat DB Bench a shot with 25s. Not only did it feel "ok", but there was honestly 0 pain- i didn't even feel my shoulder cracking or anything during the flat DB or the face pulls, pushups, or OH BB Shrugs.

my question is whether i should go back to my normal workout next time, or give it another day/week or so? It honeslty felt perfect today... I was thinking of just going light on incline DB next week (30s and 35s working sets) and maybe skipping out on dips so it would be

Deadlift
DB Lunge (would probably try 1 legged)
Dips (doubt it)- maybe do tricep work here like pushdowns
Seated Calves
Alt DB Curls
Incline DB Press


I did seated calves/alt db curls today, but i doubt it would hurt doing them again next week. I want to see if i really can't progress on Alt DB Curls. If i can't maybe i'll try hammer curls.

Yes!!!! YES!!! You did front squats. Now you can feel the pain haha. Did you use clean grip, or bodybuilder grip with arms crossed over the chest? Bodybuilder grip shouldn't hurt your wrists.

 

[Andalite]

Do you own wrist straps? I can provide a solution to your wrist issue if you do own a pair.

 

[JDid23]

Yes!!!! YES!!! You did front squats. Now you can feel the pain haha. Did you use clean grip, or bodybuilder grip with arms crossed over the chest? Bodybuilder grip shouldn't hurt your wrists.

lol... i did them with a clean grip.

also anda, i don't own straps... Do you think it's okay to do lighter incline DB and see how i feel next workout? I am not sure if dips would be a great idea, but i definitely felt good yesterday and would love to do some incline

 

[the.gladiator1987]

dude jdid only you know what you can and cannot do. If you wanna do something start light and work your way up

 

[JDid23]

dude jdid only you know what you can and cannot do. If you wanna do something start light and work your way up

yeah that's true.. i probably rely a little bit too much on some guys here because i know they know better than me and and more experienced.

 

[the.gladiator1987]

Yea its good to get opinions but as far as what you can do only you can tell. But like I did when I hurt my shoulder I would stay away from inlcine because that hurt it, id have to bench with the bar high on m,y chest almost towards my neck, and gradually started db flat and then db inlcine. Stayed away from flyes because they hurt as well. I wouldnt worry about what you can and cannot do, your growth during this injury is not important, its getting that shoulder better what is important. Thats what I learned anyway

 

[Andalite]

Yea its good to get opinions but as far as what you can do only you can tell. But like I did when I hurt my shoulder I would stay away from inlcine because that hurt it, id have to bench with the bar high on m,y chest almost towards my neck, and gradually started db flat and then db inlcine. Stayed away from flyes because they hurt as well. I wouldnt worry about what you can and cannot do, your growth during this injury is not important, its getting that shoulder better what is important. Thats what I learned anyway

I would definitely advise against this and I am pretty sure a lot of people would go along with me. Taking the bar up to your neck makes you flare your elbows out and that puts a lot of unneeded stress on your shoulder itself. That spells disaster IMO.

 

[ExtraMile]

I would definitely advise against this and I am pretty sure a lot of people would go along with me. Taking the bar up to your neck makes you flare your elbows out and that puts a lot of unneeded stress on your shoulder itself. That spells disaster IMO.

unless he kept his elbows in and turned it into more of a JM press, this would take the strain off the chest and shoulders...

jdid just do what u can maybe just wait till 2010 to press again, just think how much it would suck to be out of pressing for another 2 months because you did some inclines too soon?

take it from a guy who hasnt squatted heavy in 2 months or so due to injury which I keep making worse

last time I squatted was 13th november
last time I did bent over rows was 20th november
last time I deadlifted was 18th november
(not counting active recovery which is boring as shit)

 

[Andalite]

unless he kept his elbows in and turned it into more of a JM press, this would take the strain off the chest and shoulders...

But JM Presses arent the same as bench presses lol....It's two different exercises.

I can understand if we were talking about the placement of your hand on the bar while you squat - using a wide grip or a narrower grip doesnt really change the exercise or the movement pattern and arguing about this would be pretty silly.

However, in this case, we're discussing 2 different exercises and passing them off as one (or so it appears to me). JM presses are fine. Bench Press to the neck is absolutely not when you suffer from shoulder injuries or shoulder pain in general. Not to mention it's mechanically MUCH more efficient to bench press with the bar touching your nipples or lower - hell, if it was any other way you'd think all the raw benchers would go for it.