PancakeBrah
 

did u complete smolov?

i thik imma do smolov jr 4 bench...ne thoughts?
@PancakeBrah

I did.

Added 15-20 pounds to my bench. My shoulders were wrecked, though.

hmm see i got an old shoulder injury...torn rotator cuff n torn labrum that i never got surgery on...i do sht to strenthen the muscles round it tho..n it aint been giving me problems...should i re-think this?...i mean im fine shoulder pressing 145 12x 3 reps..i just dont push it that hard cuz i know...i do a lot of resistance bands tho tryna build upp around the socket @PancakeBrah

also i read there is a bigdrop off to gain ratio after completetion? this happen to u? or were u able to maintain?

Holy shit man. I have the almost same exact injury (just torn rotator cuff) and I never got the surgery for it and whenever I do shoulder presses with 75 for 8 reps I get a stabbed pain in that area and have to quit. 145 is fucking insane man.

And to add on, I injured it over 12 years ago.

bro its resistance bands n stretching...i got it from playing baseball n not adequately stretching b4 batting...but when it happened i went to a physical therapist one time after declineing sugery...n he showed me these exercises to do with bands...n i started doin em when i began workin out...night n day diff...n i got maddd scar tissue like sthat sht usta pop n crack like a mufucker...i was scared it would go frozen tbh...best thing is to stretch n strenghten it (it being sorrounding muscles n stuff...even stabilizers) @trap

@Bags

also swimming helps aLOT with it...no force, just resistance, n constant motion.

my injury was like 7-8 yrs ago now...

Yeah I use(d) stabilizing bands whenever I'd do p90x instead of dumbbells. Certain positions I just couldn't do. I'm usually good with pain but that stabbing shit is too much for me. I know my limits. It's gotten to the point now that I can't even get to my max pushups (I always stop at 82, no matter how much time is left) without that sharp pain showing up. Happened on my last pt test and bc of it I ended up missing my max situps by two and getting a freaking 298 again lol. So pissed.

lol word...its may beplacement of the tear too...like attachment point origin w.e..but yea i kno the feeling..i really honestly feeel that between the pushup/dip regiment i was doin while locked up, then swimming and the bands...its not healed but i no longer have to over compenstate n strain...im just concerned cuz this smolov sht is pretty hardcore...n i dont want to aggravate it again...cuz that sht SUCKS!

@PancakeBrah i see u lerkin...reply damit

To what?

It added 15-20 pounds to my bench. I stopped benching for a week after because my shoulder was getting sore. If you do Smolov Jr., do light weight face pulls, pullups, any kind of pulling movement that incorporates your shoulder. Preferably face fulls because doing pullup sets between the heavy bench sets of Smolov may cause you to miss some reps. Aim for a 2:1 pull:press ratio. Stretch your upper body before and after.

As for long term gains, the progress kept pretty well. Went from 225x7 to 225x10 and 255x4 to 255x6. Something like that. This was like a year ago so I don't remember the exact figures.

m question was about my shoulder injury...but u kinda covered it...and word...thas a decent gain amt

Is their anything rawn isn't a fucking expert at.

this was an inquiry thread...an expert wouldnt need to inquire.

no, but you have a way of always having said the answer you were expecting prior to receiving the answer(even if you didn't) which is prolly what makes you look like you're trying to be a know-it-all

im impatient, assume n deduce sht...and wait to see if correct...yes..i am at faullt..

we all do certain things...
np

Pancake you should just be a personal trainer. U could probably fuck mad milfs