Post by Deleted on May 2, 2012 22:45:43 GMT -5
Hey all, first off thank you for the wealth of information on this forum. I want to start the 13 week raw program on Monday (Not training for a meet just trying to get stronger) but I had a couple questions/concerns.
1) Shoulder health. I have read a few threads about this and I believe I understand but still wanted to ask. I am coming off a slight shoulder injury/sprain that's kept me from benching for a week and I want to make sure I don't re-aggravate it. I usually do a few sets of light band pull aparts/pushdowns as part of my active warmup. I also wanted to switch out dips (Which don't feel good for my shoulders) for some sort of row (Either chest-supported or low pulley row). Dips are a developmental SPP exercise I believe. Would this be ok? Would keeping the band pull aparts/pushdowns in my active warmup be ok?
2) Do I plug in my true 1RMs or some sort of a 90% training max like 5/3/1?
3) Should I be pausing each bench? I use a medium grip for benching except when doing a max. I assume this would help build strength off the chest which is my weakest point and obviously in a PL meet (Which I will do eventually) you have to pause the bench. Going along the same lines, would alternating between DB flies and flat DB press be a good idea to build strength off the chest? I read this somewhere but I can't remember where so I thought it would be worth asking.
4) When would be a good time to do conditioning/GPP? I was thinking Saturday?
Thanks in advance for the input. I'm excited to start this training, I really feel like the high volume training will help me and my technique will improve by performing the main lifts so often.
1) Shoulder health. I have read a few threads about this and I believe I understand but still wanted to ask. I am coming off a slight shoulder injury/sprain that's kept me from benching for a week and I want to make sure I don't re-aggravate it. I usually do a few sets of light band pull aparts/pushdowns as part of my active warmup. I also wanted to switch out dips (Which don't feel good for my shoulders) for some sort of row (Either chest-supported or low pulley row). Dips are a developmental SPP exercise I believe. Would this be ok? Would keeping the band pull aparts/pushdowns in my active warmup be ok?
2) Do I plug in my true 1RMs or some sort of a 90% training max like 5/3/1?
3) Should I be pausing each bench? I use a medium grip for benching except when doing a max. I assume this would help build strength off the chest which is my weakest point and obviously in a PL meet (Which I will do eventually) you have to pause the bench. Going along the same lines, would alternating between DB flies and flat DB press be a good idea to build strength off the chest? I read this somewhere but I can't remember where so I thought it would be worth asking.
4) When would be a good time to do conditioning/GPP? I was thinking Saturday?
Thanks in advance for the input. I'm excited to start this training, I really feel like the high volume training will help me and my technique will improve by performing the main lifts so often.