Strength / Weight Training

I'm a fan of those bars... Changes the angle on my lower back so less stress on it.

Yeah, we have one in the work gym, I prefer it to a standard bar too!

I like those too

Also front squat?

If your shoulders won't let you back squat, this might be a push.

I like an SSB too, and is probably the quickest solution that allows training.

Zombie or crossed arms front squat could be an option.

I do know people who basically put their hands on the plates when they squat. It's not ideal but you may just have to kind of adapt to the low mobility while trying to improve it, as it's unlikely it will change significantly quickly.

i ordered a £7 150cm broom handle to do my shoulder dislocates with first. let's call that plan b. (though it's nice to know there's a way to spend my way out of the issue if i can't teach an old man new stretches)

I would say, even though it doesn't fit with starting strength/strong lifts - don't let not being able to barbell squat stop you training, there's plenty other stuff you can do including for legs.

yeah, it just threw me off as i went in all ready for first workout and it immediately scuppered me so i was at a loss what to do really.

the rubber floor tiles i ordered which were on backorder just got dispatched and due to arrive on friday now so i'll need to tidy up and shift my rack around (matron) to get them laid down at the weekend so I wont have really have time/space to workout this week anyways, i'm just going to focus on figuring out and starting a stretching routine and plan some replacement exercises to sub in for the barbell squat for the short term and I'll start everything afresh on monday.

Starting with a band is good as it is kinder to the shoulders at first. Go slow, don't whip it over your head as you could hurt yourself. In general don't go too hard too fast on the shoulders as you don't want to fuck them.

If you are struggling to hold the bar then it is prob you are likely struggling with shoulder external rotation.

The only part of me that are mobile are my shoulders so we have different problems. I have desk phone posture and carrying kids fucked up my right shoulder. Things that have helped me with that are: Wall slides, shoulder dislocated, prone cobra, passive dead hangs, things that move the shoulder blades like scapular pull ups or rows where you are focusing on scapular ROM, absolutely making sure that any pressing is done with shoulder health in mind.

If you are struggling to hold the bar then it is prob you are likely struggling with shoulder external rotation.

There are loads of routines out there on the internet, good bad safe and unsafe. For what it is worth I think this is a good one to begin with as it is simple, safe, and general.

https://youtu.be/RqcOCBb4arc?si=G5dGHgtO0WO9DCYx

thanks for all the advice so far. have been going down a rabbit hole of learning so feel a lot better about how to deal with it now and less discouraged.

also my floor tiles arrived today so after a few sweaty hours lugging stuff around have got the place sorted to comfortably work out in. We're still months away from finishing the actual interior renovation of our summerhouse which we don't have the funds to do at the moment but it's usable for the time being at least.

I bought an extra spare tile i'm going to cut into 4x 50cm squares so i can stack 2 under each end of the bar when doing deadlifts so it'll be 60mm of rubber total between the plates and the floor for some extra protection which should be enough for now while i work my way up through the set of plates I have.

1 Attachment

Nice setup

managed first full workout on SL 5x5 today. spent 10 minutes stretching out my chest and shoulders about 90min before i started with shoulder dislocates, circular arm swings and a couple of other exercises I found online and to my surprise I was able to get under the bar first try. the lever force of my hand being pressed backward by the bar is still putting a lot of pressure on the inside bottom of my bicep by my elbows where I don't enjoy having my arms in that position and it's kind of sore for a few seconds after releasing the bar again but it feels like just tightness now and not like i'm supporting the bar weight with my arms as it's properly loaded onto my back.

my form is all over the place so i have a bunch more research to do to fix it but i took my first full step forwards today at least so very happy with that.

Hotel gym... 26 straight to 45... Sod those trying to work up to the 45s 😂

1 Attachment

Never seen a 45kg in a hotel gym!

Neither have I! And I'm not complaining 😁

What do you do with them?

Farmer carry?

Goblet squat.
Rows.
For some un-assisted pressing is probably possible

Depending on your build and exercise history and work (and everything else) it can be pretty common to have super tight pecs which will affect your shoulder mobility. I know that’s a problem I get, between a computer job and driving a fair bit.
Stretch, stretch, stretch…

👌 set-up

Hotel I’m in the dumbbells go up to 10

For me, DB chest press and rows

(and I'm now going add some goblet squats - cheers @Tenderloin for the idea!)

That makes me sad 😔

Maybe a DB lat pullover would also be possible for some.

Not me. Obvs!

single leg dead lifts should also be feasible with one of those