-shoulder pain becomes more uncomfortable when doing OHp
-also this is the first time i ohp from a rack. its either im not get used to it or ohp from the bar mechanically is more difficult, but i couldnt complete the reps
-good forum i found about clean the bar vs ohp ffrom rack: http://ausbb.com/showthread.php?t=20724
-i suspect im having rotator cuff tendinitis . already asked for opinions here http://forum.bodybuilding.com/showthread.p...#post1266306271

once in awhile mayb 1-2times in a month i did train rotator cuff by usin cuban press..

nowadays i need 5min vry light shoulder warm up to avoid extreme pain on it.. huhu


if going heavy i always start wit rack coz not able to clean it to shoulder...huhu..

thanks for the suggestions. will try to love my shoulders in the future.

This post has been edited by NGV22: Aug 1 2014, 12:01 PM

31/7/2014 Workout A Week 11

continue to week 11

weights are deloaded. before injury: squat 205lbs 2x5, 1x3, bench 175lbs 2x5, 1 x4



and then i called it a day. im comfortable with bench until the bar reach my chest. thats when i feel it in my shoulders



picture shows my super long arms while benching. i always stop he bar at the chest. i know its not counted if bar not touching chest, but i think ill just stop few inches off the chest for now. i had fellow gym goers commented that since my arms are long, i shouldnt stop the bar at the chest. whateva

today my shoulders felt better.

This post has been edited by NGV22: Aug 1 2014, 11:58 AM

before injury: deadlift 195 3x5




felt it in the shoulder during pulldowns

4/8/2014 Workout A Week 12




went to ma hometown gym. power rack is always empty, i can squat and bench in it w/o worries. uncomfortable doing reverse flies

shoulder felt great doing pulldown. deadlift was a killer. very exhausting but fun deadlift session. hate incline bench because of the stupid phaggots using the bench station when i was already ready to use it. therefore i used the power rack and adjustable bench which consumed a lot of time. probably the bench station itself sucks in its angle, bar positioning etc. that is why i hate doing inclines.

8.8.2014 Workout A Week 12



-my first form videos since my injury. hometown gym
-felt my butt wink during squat, but video showed very slight wink. i was kinda expected major one
-still do not accustomed to bench in this gym. i felt more comfortable benching in the other gym. noticed that the bar path is not in a straight line. need to bench alot more here.

11/8/2014 Workout B Week 13



hated incline bench so much because the bar racking level at the bench station is too low. i had to push the bar to starting position and this will definitely deplete my energy when i bench heavier in the future. wish i could just do ohp again.

i wanted to sell my dumbells. for those who are interested you can see this thread : https://forum.lowyat.net/topic/3309015

13/8/2014 Workout A Week 13



-left shoulder felt a little hurt while pre workout stretching
-lol at huge bros in ma gym mirin when i squat 185
-had to listen to brosience lecture from a big guy when i started to ask whether i can use the deadlift platform to row while he is still using. among interesting facts i learnt from him are:

a. eat red meat for huge legs ( he must had seen me squat before that)
b. eat 6 meals a day ( u wot m8)
c. taking steroids is not bad at all. eating processed food are as bad as steroids. they both are detrimental to body
d. eat alot to grow (true)
e. he kept praising his friend who went from 60kg+ to 70kg+ in two months in front of my face to show the results of successful muscle building. ( tats newbie gains, noob. )
f. he asked me to eat moar supplements ( creatine, protein, amino acid, etc.) ( not necessary)


i got lectured before i can row. luckily he gtfo before i start my row. if he sees me row, i think i willl get lectured again for slamming the bar on the floor.
if not beacuse of the loud music in the gym, i had used earphones as a way to isolate myself from other people while training.

-my left hip felt pain at the beginning of the day and i was worried it would affect my deadlift session at night. i stretch and roll using tennis ball and the pain decreased.
-workout all felt good. deadlift is heavy


-i always scrap my shins during deadlift. i had done numerous research before this and it seems that some people said its a good form while others claimed its wrong. assumed that my form is still the same as before injury, i think scrapping the shins is not a problem? i should buy a shin guard or something

That's hurt for your shin. Ya there are two different explanation on scraping your shin during deadlift but I think you shouldn't scrap your shin so hard. It should be touching your shin all the way up but definitely not scrapping so hard. But if your back arch and form is good and you couldn't avoid scrapping your shin, get a shin guard. I wear my knee sleeve as shin sleeve during deadlift to avoid direct contact with the bar.

thanks for ur input. ill get some knee sleeves for dem shins

My shin always bruise and bleed badly due to bad form. Proper technique is not touching your shin at all.

Every body is different and some people couldn't avoid scrapping their shins during deadlift due to their longer limb and different body type. Even you have perfect form.

No it does not. Your setup have to accommodate the bar path. Different body type? Adjust your hip position.

Proper deadlift is to get the bar approx your mid foot, then pull up vertically without scraping your shins. If the bar scraps all the way up means your hips start too low. This is not squat.

If you more comfortable that way then by all means go ahead as long as it's not rounded back.

Just my opinion.

That work when you lifting not so heavy weight. As you progress heavier, the bar have to stay as close as possible to your body and might touching your shin. You want the bar to touch your shin and quad when you are lifting very max weight for better leverage.

By heavy you mean something like this? :-



Hips up and push off the ground. IF you scrap all the way up means your hips too low and you're actually trying to pull the weight back with your lower back. Many people who did this actually fail at locking their knee.

i agree wit amedion. d proper way is always lock d knee 1st b4 pulling back. if doin both together, d bar is slighty not vertical.. thus creating less vertical loading. it means easier to pull dat way (suits powerlifter) but imho not correct way