Female Var Log

[twitz]

DO NOT lift your hips or bring your feet back.... this isnt just women, guys do this too in order to arch their back and turn flat bench into a more decline position to lift heavier, but it takes the focus off mid chest so you might as well just do decline

Ok, Glad I asked I do enough decline stuff.

As for why I was asking the original question, I may have asked it wrong... I meant to ask which is more important to you as far as your shoulder routine or chest routine. Those 2 bodyparts I plan my training split around. I like to leave the longer split of 7 days before the part I am more focused on... Ex., right now I am focusing on chest so I make sure to leave 3 full days after a shoulder day before I put stress on my rotators for chest

Sample

Day1 delts

Day5 chest

I actually find this allows me to train heavier when Im building that area...

Only bring this up as you mentioned you wanted to hit 135, if this is not your primary goal right now, dont even worry about what I was saying.

My primary would be to build my shoulders. So you would suggest putting that first, then 3 days later chest? I would still love to do 135, but I'd rather have a nice cap Why can't we have it all at once!?

definitely great back development... your scapulas are noticably in different locations and under different amounts of rotation



which is your dominant hand?

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

My right hand is dominant

[Knockout_Power]

My primary would be to build my shoulders. So you would suggest putting that first, then 3 days later chest? I would still love to do 135, but I'd rather have a nice cap Why can't we have it all at once!?

If you want to mix it up for 3 weeks and see if it results in heavier bench without sacrificing the weight you currently do for delts, it couldnt hurt. But you are obviously making great gains so no need to mix things up

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

I know how annoying it it. My quad on my left leg has a ton of scar tissue right above the knee to the outside from years of taking kicks there... its going to be a long road to bring my legs up as a result

My right hand is dominant

The right definitely has more ROM. Has your trainer tried forcing you to keep your hands against your body when doing rows? It will lower the weight you can lift but may bring your shoulders back into alignment

Spend 2 weeks in Edmonton, I'll have your bench over 135

[rustyjames]

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

My right hand is dominant

You're not alone. I have the exact same issue. I Think it was brought on by repetitive throwing motion, I was a pitcher/quarterback, and it's wrecked havoc on my body because I never worked at correcting it, Until now(after having both shoulders scoped).