Depends on the injury?

I hurt my rotator last year working out. Went to physio, was advised on a lot of stretches, started from scratch going light to build up all the stabilizers. Focus on proper form, and do things to take tension of my shoulder especially during work. It was a revelation that even sitting infront of a computer at work all day, my posture was terrible and shoulders arched forward and 'engaged' all day. Never really getting a chance to relax or recover properly. Even to this day I start with the same stretches for my shoulders/rotator area, and have slowly gotten up to 300~ bench.

Still can't go heavy with overhead exercises like military press, or even incline presses without feeling like something is going to go... But road to recovery is slow.

i don't. i try and find out what's wrong with it, rather than jumping into a bench set thinking an injured shoulder is some magical steroid that is going to add 50lbs to my bench. If it hurts, something is wrong, so stop benching...

If you got the injury from working out in the gym, chances are there is a muscular imbalance, and some sort of inflammation is happening in your shoulder.

from experience, when you're at the stage (inflammation) there's really nothing you can do except wait it off, throw on some ice packs and let your body do its work. Wait for the inflammation to cool down (for me it takes a good week or two depending on how severe), and then start to do some exercises to reverse whatever it is that caused that shoulder injury.

I don't know how you injured your shoulder so i can't say. but 9/10 times, the typical bencher will injure their shoulder because their shoulder joint has anterior rotation (shoulders that are rolled forward), and it needs to be set back.

Yeah one thing they did in physio for me, was to have me lay flat and tried to push my shoulders so they touched the flat surface. They were so tense and rolled forward, it was impossible to do so.

bah.. i just injured my shoulders as well.. AC Joint separation..

I am torn at the moment. I want to continue doing 531 but traveling for work is really screwing up the schedule. Since I started it in October, I've only been able to get through 5 weeks out of the 7 week program. I think I might just shelf 531 until my work settles down a bit and just do some normal strength stuff.

^see that's the thing. it's so hard to follow a program when your schedule conflicts. especially a program that has you working on specific days of the week, and you feel obliged to follow the program to the last detail

it's why im really not following any sort of program right now. just keeping track of my numbers, and linearly progressing when I feel like i'm making rep PRs

UNOFFICIAL SQUAT CHALLENGE

Squat 2x your body weight for max reps. You can pause for as long as you want. Have to hit parallel or lower. Belts and sleeves are allowed. No knee wraps. Wrist wraps ok.
I've taken it upon myself to start it up since noodles is too busy pinning himself

^that is anti-halo

How bout using wilk's score instead? Say 110 pts? Eg. 165lber will squat 340 for reps and a 200lber will squat 380.
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Fuark, i can barely hit twice my bodyweight. Doesnt sound good for me.
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how about some 4x bodyweight squats to get you guys motivated

716lbs @ 179 lb bw = mind melting


and why not 1.5x bw that seems more reasonable for most people.

or something off the beaten path. some examples

- one arm dumbbell snatch
- one arm deadlift
- max weighted dips/chins
- max ohp

I also vote for squat 1.5x bw for max reps (parallel)

OHP would be great as well

Including bar weight? Or just plates
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1.5 would be cool
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Sorry not squatting 460 for reps. 1.5x =315 doable.

Berz out.
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Off topic really quick.. Has anyone seen Generation Iron yet... I have searched on the net for like 1.5 hours and cant find a stream... Anyone know a link?

Thanks,

I'm in for 1.5

There are no links
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Movie isn't online yet.

Berz out.
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we try and see if we can squat 2 plates for 2 minutes straight like tom platz lol

160 pds x 1.5 = 240
8 reps done
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Alright 1.5x your body weight for reps.

Wetordry - 8 reps

100 reps
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I guess I'm doing 440 for max reps
Shit
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Include weight of the bar

Weight 185 lbs so I will go for 280lbs for reps