my new try at a workout

**justaguy87337** · July 7th, 2009, 01:02 PM

I injured my shoulder some how about 6 weeks ago so I am just now getting back into the gym. I hurt it by doing too much chest workouts, so I am gonna try this. I think it will get me back into shape fairly quick and then be able to do strengthen up and feel like myself again.

workout is as follows

Power Clean 3x5
squats 5x5
db bench 5x5
Bent over BB row 5x5
sldl 3x10

snatch 5x5
deads 5x5
mil press 3x10
upright row 3x10
dips 3x10

Cleans 5x5
squats 5x5
bench 5x5
bent over row 5x5
lunges 3x 10
goodmornings 3x10

wadda think?

**bouncer** · July 7th, 2009, 02:53 PM

It's a pretty good power workout. With the 5x5 db benches you can probably find a good range of motion for your shoulder. If it still hurts, I would take a break from those and the upright rows-which can be troublesome for shoulders. Instead, lighten up the weight and go with higher reps and see how your shoulder responds.

**justaguy87337** · July 7th, 2009, 03:56 PM

thanks bouncer, I've always hated bench and would take them out completely, just don't know what else to do for chest, I'm hit and miss with dips due to the same pain.

**A1food4U** · July 7th, 2009, 04:01 PM

Does your gym have a cable cross-over machine? Might be a way to get the center chest pull without strain on the shoulders. Just experiment with the weight. Declining flat bench flies are another possibility. . .

**wil** · July 7th, 2009, 04:14 PM

I found that when I had shoulder problems using a closer grip seemed to help.

Also be careful with the upright rows as they can put unwanted strain on the shoulder. At least they always seemed to bother my shoulders.

**justaguy87337** · July 7th, 2009, 04:21 PM

I do ok with upright rows, and I used to be able to lift pretty heavy, the only bench I can do without any pain is decline, I think I'm gonna try these lifts to hopefully get some balance back and maybe that will help. I'm gonna start really light and hopefully progress from there. it sucks getting older.

**wil** · July 7th, 2009, 05:02 PM

Quote:

Originally Posted by justaguy87337

it sucks getting older.

Amen!

**Insex** · July 19th, 2009, 11:44 AM

Your workout looks good and challenging. I'm assuming it's a Monday/Wednesday/Friday split.

If I were you, I would try strengthening the rotator cuff with some rotator cuff exercises. The stronger your rotator cuffs are, the stronger and more stable your shoulders will be.

**bouncer** · July 22nd, 2009, 12:48 AM

Justaguy....have you seen a doc?