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Originally Posted by KC native
Yes, I'm working towards heavier weights. My shoulders (rotator cuffs) are what's really holding back my bench weights right now.
I'm also working my dead's up too. I had a pretty bad lower back injury (dr said I might have slipped a disc). I'm finally getting to the point where I can push on that lift again.
The nagging shoulder and lower back injury are what prompted me to start working out again. I'm finally getting some progress with the dead lifts. I tweaked my shoulder again last Saturday so I did legs Monday and put an hour on the elliptical last night.
All 4 sets at the same weight. With the exception of incline bench, I set a weight that makes me struggle to get all the reps done in a set and fail on the last rep of the last set. I move up in weight when I can nail all the reps across all the sets.
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Does DB bench & OHP bother your AC joint? My left AC joint has been bothering me so I subbed in DB for bench & press, seems to be OK I guess because of the extra movement freedom.
Starting Strength is a great read, even if to just brush up on form. I switched to Ripp's low bar style about 5 months ago and squat feels so much more comfortable for my shoulders. I have the SS ebook if you want it. Two other programs that you would benefit from are Joe DeFranco's "Westside for skinny Bastards III" and Layne Nortons "PHAT" routine, both focus on power compound movements, with Layne's adding in some bodybuilding days towards the end of the week. Both allow DB substitutions instead of all barbell work.