new shoulder workout for critique

[texasRUSH]

this is both traps and delts combined.

day one
power cleans:135x12x1,185x10x2
upright cable rows for 250x10x3
cable pulls recommended that simulate the drawing motion when shooting a bow..i'm back up to 60lbs on this. 40x20x2,60x15x2
reverse pec dec flyes: 2 sets of 50lbs per side
shrugs: 125lb dumbbells for 4 sets of 15


day two
seated shoulder presses: (no more 300+ presses for now* 135x15x1,225x12x1,275x10x1
shrugs are the same as day one
cable pulls are the same
pec dec flyes are the same...


suggestions? didn't feel like i over did it last night because my shoulders felt pumped and not the slightest bit of aggitation in my irritated shoulder. and after reading this i feel like a nancy.  so give me what you got. I feel like this hits all heads of the delts very well.  More designed to help with my irritated shoulder and bring it back up to par.

[Overload]

Not bad but alot of volume IMO...

how many days apart are the two workouts?

try some power shrugs in the power rack. set the pins just above the knee and put some real weight on that bar. this is one of the few exercises i tell people to use straps with.

if you can deadlift 495 you should be able to do some heavy shrugs with 585...i do 3 sets of 5-8 reps.

My shoulder day looks like this...remember i train low volume with heavy weight so i don't do alot of exercises. i don't need to.

Clean and press
Upright rows
Power shrugs

i never got much from reverse flyes but do them if you like them.

[texasRUSH]

it's lighter weight and alot of volume to help get my shoulder back where it needs to be for this upcoming archery season..that's what called for the change...i used to only need seated overhead presses for shoulders...it's how I got them so large to begin with...but i feel this workout hits them all efffectively...

i love reverse pecdec flyes...one of the few exercises i can really feel hte rear delt having to work hard.

I suck at shruggin but i'll give your suggestion a shot! 

[Overload]

it's lighter weight and alot of volume to help get my shoulder back where it needs to be for this upcoming archery season..that's what called for the change...i used to only need seated overhead presses for shoulders...it's how I got them so large to begin with...but i feel this workout hits them all efffectively...

i love reverse pecdec flyes...one of the few exercises i can really feel hte rear delt having to work hard.

I suck at shruggin but i'll give your suggestion a shot! 

By all means, train around the problem...i have had a few shoulder issues over the years. it usually helps if i use DB's for overhead pressing. oddly flat bench has never bothered my shoulders but my form is perfect(form is everything on flat bench as you know). Incline BB press bothers them the most so i hardly ever use a BB for incline.

The BB shrug should be your strongest movement once you start going heavy...my traps and shoulders are one of my best parts and i shrug 585 for 5 reps with my knees locked. any heavier and my neck cramps up for a few days, it has done this for years.

also pulling the bar off the pins will help with the lockout portion of the deadlift...you should easily shrug more than you deadlift from the floor.

check it out...

[texasRUSH]

you got it man thanks for that.  I didnt think about the shrug' n from the rack! I'm gonna keep an eye on things though...if my chest and back day start to suffer from this new training regimen i'm gonna rethink it and cut accordingly.

[lilwoday09smb]

looks good, god i wish my gym had heavier dumbbells i feel shrugs alot better with dbs but my gym stopd at 100's only a few more months till golds opens

[texasRUSH]

overload's suggestion was awesome! my traps haven't been sore after a workout in god knows how long..the shrugs from the rack were awesome! i was able to do 400lbs before it just got too out of control form wise with anything heavier.  BUT i feel it's gonna make a huge difference being included in my workouts! those and powercleans should be a nice addition to my regimen! i highly recommend them for those that have read this!


ALSO i think i'm gonna tweak up this routine abit and see how it works out..i lost 2 reps on two different sets the next day for chest.

[davie]

overload's suggestion was awesome! my traps haven't been sore after a workout in god knows how long..the shrugs from the rack were awesome! i was able to do 400lbs before it just got too out of control form wise with anything heavier.  BUT i feel it's gonna make a huge difference being included in my workouts! those and powercleans should be a nice addition to my regimen! i highly recommend them for those that have read this!


ALSO i think i'm gonna tweak up this routine abit and see how it works out..i lost 2 reps on two different sets the next day for chest.

Can u explain the shrugs from the pins??

davie

[texasRUSH]

all i did was set the pins to the notch below where the bar rests when i'm standing up holding it...and shrug til i burn out..then let it down and rest a few seconds then finish it up! allows me to use alot more weight without making it a dead lift...and made the weight more controllable it felt like, to me.

[Overload]

all i did was set the pins to the notch below where the bar rests when i'm standing up holding it...and shrug til i burn out..then let it down and rest a few seconds then finish it up! allows me to use alot more weight without making it a dead lift...and made the weight more controllable it felt like, to me.

Glad i could help bro...

Keep the form tight and watch those traps explode!

[JPM]

Good advice from Overload. The power rack can be an exceptional tool for BB'ers. Too bad not many of them don't train in one. Used correctly, a power rack can give a burst of muscle growth and strength when regular BB'ing results seems to be at a standstill for you. Good Luck.