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Old 11-06-2013, 10:12 PM   #1
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Default I now bench more than I squat cause of my shoulders!

I'd appreciate any help here from anyone who's experienced a similar problem. In the last few weeks i have been hitting all sorts of PR's on my bench including paused raw lifts in the mid to high 400's and even hit a 545lbs. sling shot PR. But as my bench goes up, my shoulder and pec mobility are getting so bad I can no longer get under a squat bar, and have been limited to Manta Ray squats only. If I do force myself, my biceps and shoulder hurt real bad the next time I bench. I've tried some basic stretching but nothing seems to help. I know that mobility work is probably what I need, but since I hate doing that stuff, I'd only like to commit to something that a fellow powerlifter could recommend, since I dont want to waste my time on some crap I read on the internet. Thanks in advance for any advice.
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Old 11-06-2013, 10:19 PM   #2
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I had this problem for a year. I had to get a buffalo bar to take the pressure off. My shoulders killed me because of my bulk. The buffalo bar made all the difference in the world.

It is wider and has a curve:



You can get one for $220 here:


http://www.newyorkbarbells.com/splbars1.html

I tried everything. Nothing else worked. People will tell you to stretch, but at some point that doesn't work because of your sheer bulk and/or age.

I don't think it's flexibility or mobility at all for most guys that have this issue. My back, traps and shoulders are big, and along with the extra fat, it pushes the bar back and kills my shoulders. There is such a thing as being too musclebound or fat bound for certain exercises.

Take your grip wide, and get this bar if you can. It is the best solution. I now only squat with a straight bar at meets. All the other doo dads and top squats don't work well for heavy lifters.
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Old 11-06-2013, 10:21 PM   #3
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Getting a buffalo bar like Bendthebar will give you a longer bar to get your hands on and it's curved slightly, so your shoulders don't get so far back.

I have really really tight pecs and shoulders too and I have to use a bar that part of the bar won't spin and I have to touch the plates.

I have a long piece of PCV pipe I keep using to help stretch, I'll sit here on the computer and just hold it and stretch. I haven't done it enough regularly to tell a huge difference but it isn't AS bad.

Good luck.
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Old 11-06-2013, 10:48 PM   #4
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When this happens to me, I find that taking a lacrosse or baseball to my pecs and lats helps to open things back up. Basically mash up and stretch your internal rotators; I won't guarantee it, but I don't think it will hurt.
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Old 11-07-2013, 01:36 AM   #5
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Not an expert but I think Donnie Thompson has some good info and advice on this matter on his youtube page.
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Old 11-07-2013, 07:22 AM   #6
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Not an expert but I think Donnie Thompson has some good info and advice on this matter on his youtube page.
This is what I was about to say. If you cant take advice from one of the best powerlifters of all time, not sure who you would

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Old 11-07-2013, 08:19 AM   #7
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[QUOTE=BendtheBar;424298]I had this problem for a year. I had to get a buffalo bar to take the pressure off. My shoulders killed me because of my bulk. The buffalo bar made all the difference in the world.

First off, thanks to everyone for their responses. This forum is incredible, and I wish I had found this 2 years ago when I started training again.
In regards to the Buffalo I have 2 questions:
When I realized that I was going to have to go extra wide grip on the squat, I begged my gym to order me a long squat bar from EliteFTS, which they did. But we only have a slanted squat rack and not a power rack, (which im not sure makes a difference) but when I get under the bar and get my hands wide, my arms get caught under the pegs and I cant lift off. So my question is do you think I'd have the same problem with the Buffalo bar? (And of course now my gym will give me a hard time about ordering something else, so i'll have to buy it and sneak it in. Which wont be the first time.)
The second question is, did you have a hard time in the beginning getting your B. Bar squats to transfer to your regular squats? I had worked up to mid 600 Manta Ray squats, (which I always thought were harder than regs.) and then the first time I went back to regular bar, I struggled with 405, which caused me depression and cost me a lot of money in ice cream for a week.

On a similar note to the Manta Ray issue, I've had a lot of experience with "big 3" variations, not carrying over too well in the past, which I feel is a result of misusing and misunderstanding the Westside conjugate principals, especially with beginners and intermediates. I learned my lessons the hard way, but continually see guys making the same mistakes. Im new here so im not sure if this has been addressed before, and don't want to be redundant.
I hope Im not being too long winded, but I could talk/write about powerlifting all day. Thanks again.
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Old 11-07-2013, 08:24 AM   #8
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[QUOTE=J_Byrd;424386]This is what I was about to say. If you cant take advice from one of the best powerlifters of all time, not sure who you would

Yeah, but he squats high, and only hits big numbers cause of his gear!

(Im joking, im making fun of all the youtube a-holes that talk crap about one of the greatest lifters of all time)


Thanks. Great video. Im gonna order some bands ASAP.

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Old 11-07-2013, 08:25 AM   #9
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This is what I was about to say. If you cant take advice from one of the best powerlifters of all time, not sure who you would

Great stuff JB, and he is fun to watch to boot. The other thing i loved about the video was there was not a single car seat in the entire video.
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Old 11-07-2013, 09:42 AM   #10
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Quote:
Originally Posted by Kroy View Post
I'd appreciate any help here from anyone who's experienced a similar problem. In the last few weeks i have been hitting all sorts of PR's on my bench including paused raw lifts in the mid to high 400's and even hit a 545lbs. sling shot PR. But as my bench goes up, my shoulder and pec mobility are getting so bad I can no longer get under a squat bar, and have been limited to Manta Ray squats only. If I do force myself, my biceps and shoulder hurt real bad the next time I bench. I've tried some basic stretching but nothing seems to help. I know that mobility work is probably what I need, but since I hate doing that stuff, I'd only like to commit to something that a fellow powerlifter could recommend, since I dont want to waste my time on some crap I read on the internet. Thanks in advance for any advice.
Try having a massage because when you are off to lifting much heavier weights, your tissues need to be opened and more flexible to be able to support the weight you are lifting. So I suggest you to take a massage and then have a steam bath, that is just an add-on and doesn't have any notable benefits. Start meditating because this helps in the overall flow of energy in your body. You might have noticed that the most common thing amongst all the bodybuilding/powerlifters is that they meditate. So, that's the secret to getting more energy.

I know these suggestions might seem foolish but give it a shot and thank me later.
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