Post by 5bjohnny on Apr 9, 2011 16:26:43 GMT -5
Hey folks, been awhile since I posted. I'm curious if any of you other Master's lifters out there like me (closing in on 50 here pretty soon) found that an increase in shoulder work kept your shoulders healthier and helped increase your bench press?
I had previously thought that backing off the shoulder work would help the bench so as to avoid over training. I did some shoulder work but didn't go over board thinking "less is more".
I had been using Ricky Dale Crain's bench routine for while and had good results. I switched to Wendler's 5/3/1 for something different, which I've had some success with, but found my bench numbers weren't quite the same. I read some posts from some other folks on the Elite FTS site who experienced the same thing while using Wendler's routine; a decrease in their bench press. I suspect it may be due to also using the military press and trying gain on two shoulder heavy exercises, or maybe there simply isn't enough volume for the shoulders.
??
I also noticed, and also read that, some people can't post big numbers in both lifts (bench and military press) at the same time. Not sure how accurate that is or not.
Crain's BP routine has you doing the competition bench press, a lockout bench, the decline bench press and either a cambered bar bench, a wide grip bench press or flies for the main bench day. I tended to use flies as the other two seemed to dangerous to do.
The second bench day of Crain's routine has you doing a close grip bench workout, followed by an incline DB press, and finishing up with front, side and rear laterals.
When I did this, my shoulders actually felt stronger and healthier, I obviously due to all the direct work to them. But, it just seems so contradictory to everything I've ever known as far over training and such. I didn't feel over trained.
Weird.......
Any experience the same thing? Just curious.
Cheers,
J
I had previously thought that backing off the shoulder work would help the bench so as to avoid over training. I did some shoulder work but didn't go over board thinking "less is more".
I had been using Ricky Dale Crain's bench routine for while and had good results. I switched to Wendler's 5/3/1 for something different, which I've had some success with, but found my bench numbers weren't quite the same. I read some posts from some other folks on the Elite FTS site who experienced the same thing while using Wendler's routine; a decrease in their bench press. I suspect it may be due to also using the military press and trying gain on two shoulder heavy exercises, or maybe there simply isn't enough volume for the shoulders.
??I also noticed, and also read that, some people can't post big numbers in both lifts (bench and military press) at the same time. Not sure how accurate that is or not.
Crain's BP routine has you doing the competition bench press, a lockout bench, the decline bench press and either a cambered bar bench, a wide grip bench press or flies for the main bench day. I tended to use flies as the other two seemed to dangerous to do.
The second bench day of Crain's routine has you doing a close grip bench workout, followed by an incline DB press, and finishing up with front, side and rear laterals.
When I did this, my shoulders actually felt stronger and healthier, I obviously due to all the direct work to them. But, it just seems so contradictory to everything I've ever known as far over training and such. I didn't feel over trained.
Weird.......
Any experience the same thing? Just curious.
Cheers,
J
