@theincrediblesuperhulk8642: I think a lat issue is what ended up screwing my shoulder up to begin with. I started having issues of keeping my right lat tight, almost like I couldn’t feel it contract anymore. It would, I just couldn’t figure it out. It happened right after my competition last December. Bench just dropped from a 300+ to 260-275 being an issue and my right side just lost all base.
Tight serratus and lats sounds like it, at least in the part of trying to keep the elbows up. You ever tie a band around a post or something and do almost like a overhead tricep extension but keeping the arm down in that stretch position? That might loosen up your ability to keep your shoulders and elbows up.
And after I hit that 315 front squat I figured it was time to get back at low bar life lol.
I wish I started doing double overhead more often. I pull mixed grip on my heavy sets. We can use straps in strongman and for things like multiple reps or axle deadlifts, straps are clutch and there is almost a 100 lbs disparity between using straps and my mix grip, I can just set my lats better mix. I have nationals in 8 months and no idea what the events are yet so I’m trying to play catch up with a lot of stuff right now. Anything over 4 plates, I can’t regular double over except for a single. Which also doesn’t make sense that I prefer a hook grip or straps when I sumo. I can mix grip 475-485 on sumo but get to 500, my finger always catches on my quad.
Something that might help with programming, if you’re gonna focus on some bodybuilding stuff. This is kind of what im doing at the moment. I mixed Eddie Hall’s idea of top sets with Brian Alsruhe’s giant set idea. I have my main movement for the day, squat bench, overhead or deadlift. You work up to a top set of 5-6 reps. Eddie has been doing this for years. When you feel like that’s tapped, You do a giant set consisting of an antagonistic movement of the main lift( a row to a bench, or a pull up or pull down for overhead), a variation of the main lift (incline, pause bench, floor press etc), a core exercise( planks, halos, hallow rocks, waiters walk) and then a small conditioning exercise(battle rope, tire flips, a carry, burpees). it’s a leg day, I’ll do something explosive to get my hips moving Like box jumps, tire flips, banded good mornings, swings of some kind. I’ll do about 3-5 rounds of this, anywhere from 6-12 reps of the main exercises. I’ll do some conditioning for 10-12 minutes after. And then maybe some isolation stuff after that like direct tricep work, biceps, hamstrings curls, lunges. Just some pump and fluff stuff.
If you take out the conditioning section since it’s a bit covered in the giant set format, top set build up is maybe a half hour tops. The assistance circuit will be done in about 15 minutes. And any pump and fluff stuff is just extra work if you want to do it. Basically would take you an hour, and it’s not super heavy on anything that it will gas you out, but will still give a good mix of strength work and some volume/bodybuilding work.