Upper body/shoulder issues, little progression
Charlottesometimes23
Posts: 687 Member
Hello Sara and Sidesteel. I would greatly appreciate your advice on this. I go to a ladies only gym and I'm the only person who seems to lift heavy weights, so I have nobody to ask for advice.
I've been doing stronglifts for about 9 months, mostly 3 times a week, but occasionally less depending on work. I've had a couple of breaks, but they haven't been for very long. I have managed to get my squat weight up to 60kg and my dead lifts to 62kg. I could probably do more but I have been afraid of the weights slipping from my hands and after asking in the SL forum, only just learned about chalk (I know, totally clueless).
Here is my problem. My bench press weight is only 27kg and it's a struggle. I've only progressed by 10 kg from the start. For OHP, I can't seem to get beyond 20kg, with a progression of only 2kg. I'm not sure if it's because my upper body is very weak, or because of a bad case of bilateral frozen shoulder about 8 years ago which I have never fully recovered from. I get pain in one shoulder when I do bench presses but a break makes no difference. It's only pain free when I go under 20kg. It's not bad pain though; I can handle it with no dramas.
My question is, should I continue with the SL program as is, or should I consider modifying? It feels as if I'm never going to improve with the benches and OHPs. I've also been toying with the idea of going to a unisex gym and even hiring a trainer to create a more personalised plan for me, but I'm not sure. It would have to be the right type of trainer. I don't want the type of plan that the trainers at my ladies gym promote. They certainly don't encourage using weights. In fact, they watch me with bemusement as I do my program.
TIA.
Ps. I don't usually log my exercise (or food) so my diary doesn't reflect what I actually do.
I've been doing stronglifts for about 9 months, mostly 3 times a week, but occasionally less depending on work. I've had a couple of breaks, but they haven't been for very long. I have managed to get my squat weight up to 60kg and my dead lifts to 62kg. I could probably do more but I have been afraid of the weights slipping from my hands and after asking in the SL forum, only just learned about chalk (I know, totally clueless).
Here is my problem. My bench press weight is only 27kg and it's a struggle. I've only progressed by 10 kg from the start. For OHP, I can't seem to get beyond 20kg, with a progression of only 2kg. I'm not sure if it's because my upper body is very weak, or because of a bad case of bilateral frozen shoulder about 8 years ago which I have never fully recovered from. I get pain in one shoulder when I do bench presses but a break makes no difference. It's only pain free when I go under 20kg. It's not bad pain though; I can handle it with no dramas.
My question is, should I continue with the SL program as is, or should I consider modifying? It feels as if I'm never going to improve with the benches and OHPs. I've also been toying with the idea of going to a unisex gym and even hiring a trainer to create a more personalised plan for me, but I'm not sure. It would have to be the right type of trainer. I don't want the type of plan that the trainers at my ladies gym promote. They certainly don't encourage using weights. In fact, they watch me with bemusement as I do my program.
TIA.
Ps. I don't usually log my exercise (or food) so my diary doesn't reflect what I actually do.
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Replies
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Hi!
Would you be able/willing to post a video so we could check your form. Either in the thread we have in the group for that, or you can PM either/both of us.
You may also benefit from some assistance lifts. Will get back to you on that shortly.0 -
Thanks for your reply Sara. Yes, I would be willing to post a video, but it may take a little time to organise because the gym needs to be quiet (Sundays maybe?) and there is only one person I would be ok with asking to video me. I really don't want to draw any more attention to myself!
Anyway, I'll certainly get on to it.
I'm interested to hear about assistance lifts.0 -
Thanks for your reply Sara. Yes, I would be willing to post a video, but it may take a little time to organise because the gym needs to be quiet (Sundays maybe?) and there is only one person I would be ok with asking to video me. I really don't want to draw any more attention to myself!
Anyway, I'll certainly get on to it.
I'm interested to hear about assistance lifts.
Thanks - can you make sure they video you from the side and from the front as well - I would like to see what your elbows are doing when you bench.0 -
No worries. Thank you.0
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Bumping to the top so we get to the outstanding question asap.0
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Tagging.
Has you bench press and/or OHP increased since you started and additionally has the threshold at which pain occurs increased since you started? So for example did you experience discomfort at lower weights previously?
It's possible that you need to find alternative movement patterns to hit the same muscle groups. Generally speaking lifting with pain isn't a good idea, however it could still be something technical so getting a video of your lifts may help a great deal.0 -
Apologies that I didn't get back to this thread until now. I have been trying to decide whether to join a different gym and hire a trainer to help. Organising a video at the gym I attend was not going to be easy for a variety of reasons. I was also getting tired of being the only woman doing heavy weights and having nobody to refer to.
Sidesteel, thank you for your reply. It seems to be worse as the weight gets heavier. There is no pain using just the 15kg bar.
I have since joined a different gym and had a consult and session with a trainer. He has given me an exercise to help my shoulders. I'm not sure what it's called but it's basically rotating them while holding a weight at a 90 degree angle. He has taken me off bench presses for now. I'm doing a personalised program that includes squats and dead lifts and other exercises. It's not 5x5 anymore, but 3 x 8-12 for squats and others and 8 for dead lifts, which meant I had to reduce my weights. It's alternate weeks lighter and heavier weights and includes full and half squats. It's quite different to what I've been doing. Anyway, I'm sure he knows what he's doing.....???
Fingers crossed the shoulder exercises help. In 8 weeks I'm having another session and will see about reintroducing the bench presses. I do like doing them.
Thanks again.0
