I had over 5 times shoulder dislocation when I was young.
Do several types of rotator cuff exercise. It helps.

normally when you train is it pack?

Yea I did some rotary cuff exercise as well, and it helps a lot. But somehow shoulder area seems so easily get tired compare to others.

Pack? I don't get what are u trying to say.

That's normal. You get very sore with shoulder workout. Don't ever go heavy with rotator cuff exercise. Lift light weight with high reps like 12~15.

Yep. For rotary cuff exercise, i will go with weight that I can handle with 12 reps.

Ah it makes sense now. You should really include the weight of the bar + plates when you're tracking your progress. So you're actually benching 50.

Haha I have no idea of the weight of the barbell. All I count is the weight of the plate.

It should be 20kg if its a good bar. Though your lifts are quite the opposite of mine. My shoulder movements are rather weak.

I can only do 20kg for 5 reps 3 sets. While doing 28kg DB bench press for 6 pretty okay.

my OHP is quite okay, however I'm also weak on lateral raise.

Anyway I'm thinking of going back to SS workout (https://forum.lowyat.net/topic/371250). What do u think? is it okay for me to go back to this regime?

I think you should really pick a program and stick to it.

How about the programme I'm doing now? Is it good enough for me to continue with my current programme? anything i need to improve?

What you're doing is probably a 5 days bro split? Do what you like and would stick to it. If you like it and you would stick to it then keep doing it. I'm no expert btw. You've lifted longer than me for sure.

Yeap 5 days split. I like what I'm doing, however been doing the same thing for years already. Might wanna change to SS programme, and stay with it until I can bench same as my body weight.

lol....sorry, what I meant to say is crowded(pack). There's a reason why your OHP is strong. Before you started doing BB, you did muay thai. Which involve punching, elbowing and kicking. To some degree your delt getting stronger because of punching and elbowing action.

There's a way to rectify this. Put the OHP last on delt exercise. Of course you will be pushing lesser. One way to explain this is your delt endurance not that good. Tried to open your link the SS workout, but it brings me elsewhere.

Edit:- Did find the thread that you mention. TBH those type of program will be a bit more challenging for you because of delt problem.





This post has been edited by Sapurba: Oct 10 2014, 06:39 PM

I see. Will definitely try that. I think for time being, I will try to do SS programme, until I can bench 1.5times my BW.

11/10/2014: Done BSN Half Marathon. Took me 3hours and 55min. Need to improve that.

I'm going to take one week rest, need to recover badly after my half marathon. After my recovery period, I will change my workout programme to Stronglift 5x5. I guess its not too late for me to start this programme

Below are my workout, divided into 2, Workout A and Workout B.

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3x 5-8reps (will add weight once I can complete >10 reps in the first set)

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Chin up 3x5-8reps (Will add weight once I can complete >10reps in the first set)

Will do workout A on Monday, Workout B on Wednesday, Workout A on Friday and so on. Will try to add some cardio at the end of the workout to maintain my fitness, however, it depends on my condition after completed the workout for the day.

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8


This post has been edited by anak kenyalang: Oct 20 2014, 10:32 AM

20/10/2014: Start of SS Programme

Squat: 30kg, 5x5. This is just the weight of the plates as I'm using smith machine to squat. My gym have no proper squat rack. Manage to complete the sets with ease, will add more next workout.
BB Bench Press: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Row: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Dips: 1st set, BW, manage to do 12 reps. 2nd and 3rd set, BW+20lbs, 5 reps.

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Great log bro.