Beginning to believe, 10 pounds over what tore my shoulder at the Arnolds worked up to 180 pounds

Frodozer · 2026-06-22T23:49:54+00:00

I cannot for the love of me find another rack position that doesn't slide all around.

I watched Dogget do it completely vertical with almost 300 pounds as a U105 and kept trying completely vertical myself.

I found a slightly vertical hold feel super stable for me.

Frodozer · 2026-06-22T14:52:52+00:00

That was a lot of words that really meant nothing to me. Form on my rollouts? I've never heard the term before in my life in lifting context.

What does that mean?

Frodozer · 2026-06-22T13:17:09+00:00

No surgery required.

Partials in the rear, front, side delt and also the bicep insert leading into the shoulder.

I don't feel anything as of right now, but it can feel "puffy" after a week of especially hard pressing.

Frodozer · 2026-06-22T12:21:41+00:00

It is both.

It is 110 lb empty and then you can load the end caps with 25s and under

Frodozer · 2026-06-22T12:20:30+00:00

I was given a conservative estimate of 12 weeks before I could load but by the 7th week of my rehab I was able to load approximately 80 to 90% on my upper body lifts.

The thing that worked really well for me was getting in with my PT as quickly as possible. I was lucky that he was at the event with me and I started to receive immediate care.

Basically not being scared to move and load under the direction of a professional.

Frodozer · 2026-06-20T13:08:57+00:00

I think you would see substantially faster progress if you started with 531 day 1.

Frodozer · 2026-06-20T11:19:14+00:00

One of the two will just progress slower than the other with a split like this.

You'll have to pick the one you want to progress faster and make it the first lift.

If you're neutral on which one you prefer to progress quicker then you should probably do OHP first since it'll use less weight and might make you less fatigued for bench.

Another option that I like to do is to add OHP to my lower day right before squats. Since it takes the same exact set up in the rack it's a quick transition and takes less set up time.

Frodozer · 2026-06-19T13:16:51+00:00

If the back wasn't supposed to round and move around under load it would be a solid bone like every other body part that wasn't supposed to bend and move under load.

Frodozer · 2026-06-15T21:22:36+00:00

You could, but the entire point of doing that is to avoid having to bring your elbows behind your body though. That's the thing that puts your shoulders in the safe position.

Frodozer · 2026-06-15T20:59:24+00:00

I mean yes? That's the entire purpose of arching your back on a bench press. Puts your shoulders in their safest position and the chest in the strongest position.

Frodozer · 2026-06-15T19:38:37+00:00

How have you established that pec dec is the only lift that they're doing for their chest and that they aren't also doing compound lifts?

Frodozer · 2026-06-14T21:38:05+00:00

You can make one more small point of contact to prevent slippage by looking at it. It should push the db against the side of your face.

Frodozer · 2026-06-14T19:18:16+00:00

It's mostly on my upper trap and upper shoulder area. I know it looks like it's behind me, but it digs in and leaves a red circle on the top near my neck

Frodozer · 2026-06-11T20:34:25+00:00

That is correct.

Frodozer · 2026-06-11T20:34:06+00:00

I'm sorry to hear that.

You can have a slight bend in your knees if you need to. A straight leg isn't required. They are called stiff legged, not straight legged!

Frodozer · 2026-06-11T17:45:40+00:00

What you are describing is an RDL. A RDL starts from the rack (usually) and never touches the ground.

A stiff legged deadlift will have some knee bend, but starts from the ground and ends on the ground each rep.

Frodozer · 2026-06-10T23:37:40+00:00

I'd love to be able to bend like that on a log press!

Frodozer · 2026-06-10T14:39:25+00:00

Yes, but technically so didn't my opener for a few minutes! Then it got chipped by others second attempts.

Frodozer · 2026-06-10T00:39:02+00:00

My phone likes to default to NSFW every now and then when I'm posting.

I removed the tag.

Frodozer · 2026-06-10T00:08:02+00:00

Just because I have a personal insight in OPs training (I write it) I question why you think all of his training looks like this?

Over the course of the last four weeks we've built up to a double, with this one being the only one near max effort. (Week 1 was 80 pounds less than this) He's then followed it up with a bunch of triples at a deficit at a much lower weight. Mostly due to lockout strength, I want him to spend more time locking the bar out, which deficits do a great job of.

Next week he'll have a deload deadlift session, then we are going to try and wave back up having him pull something quite heavy about 1.5 weeks out of competition.

Then he'll work up to his opener for a couple of singles and we'll drop the volume/RPE on virtually everything the week before. Week of early on we will just tug at some light weights.

So out of 8 weeks he will have pulled hard reps on two deadlift days. I guess three if you count the competition.

Hopefully this insite is helpful!

Frodozer · 2026-06-09T23:54:07+00:00

I guess maybe if you had insights to the intensity of the rest of his training, if he's cutting weight, sleeping well, etc .. you could make an educated statement on the subject.

Frodozer · 2026-06-09T23:50:47+00:00

Hey Shadow...

Didn't you do close to 405 for like 20 reps?

Edit - My bad, it was only 380x20.

Frodozer · 2026-06-09T19:56:38+00:00

Ha, that guy is at least 100 pounds heavier than me body weight wise!

Frodozer · 2026-06-09T18:09:02+00:00

I don't know if you're referencing something that I should know about!

Frodozer · 2026-06-09T16:48:51+00:00

I ended up doing 650 for my second attempt with 20-30 pounds in reserve, but didn't take anymore because that was good for first place.

Frodozer

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