Not happy with recent training.

[fitzgahome]

I've been doing some training with bands lately hoping to get my bench max up but I really can't tell if it's helping. To be honest I think it's setting me back. I hurt my shoulder at this past meet a month ago and it's still bothering me. I've taken it easy th last few days but it's still sore and just a nagging pain. I think I'm just going to go back to my regular routine and see if it helps. Any suggestions?

[backman]

how are you training with the bands??? i personally would just change the way you are training. ie, different weights and different reps.

[fitzgahome]

That's what I've been doing for a while I just change weight and reps every two to three weeks. But one of the local powerlifters got a workout for me from Joe Mazza who is a pretty well known bench presser that requires using bands. It goes something like this:
Week 1: Day 1 Mini band 3 sets 3 reps Day2: 8 sets 2 reps
Week 2: Monster Band 3 sets 3 reps Day2: 8 sets 2 reps
Week 3: mini/monster band 3 sets 3 reps Day2: 8sets 2 reps
Week 4: lockouts
But it's just to much on my shoulders I guess. I enjoy training the way I have been, with weight and rep changes, and using a lot of different exercises.

[Budsbythebeach]

That's what I've been doing for a while I just change weight and reps every two to three weeks. But one of the local powerlifters got a workout for me from Joe Mazza who is a pretty well known bench presser that requires using bands. It goes something like this:
Week 1: Day 1 Mini band 3 sets 3 reps Day2: 8 sets 2 reps
Week 2: Monster Band 3 sets 3 reps Day2: 8 sets 2 reps
Week 3: mini/monster band 3 sets 3 reps Day2: 8sets 2 reps
Week 4: lockouts
But it's just to much on my shoulders I guess. I enjoy training the way I have been, with weight and rep changes, and using a lot of different exercises.
sounds cliche' and im sure youve heard it, but when i hurt my rotator cuff i couldnt even lift my arm, or drive with that arm, i tried taking it easy for a month with little benefit, in the end the only thing that really helped was icing it for hour+ at a time over and over daily, and staying off it. I still get some clicking when i do lat/front raises but for the most part i dont even notice it otherwise.

[Sonny]

Band work can be very effective for many people to re-create the shirt effect without using the shirt and the weight full range. The problem with this maybe for you is you are not 100% and now are using heavier weights than you could normally do which is just adding more pressure to your injury. I would wait until you are healed before overloading yourself and you might find that training to be quite effective. Some do not like it, but most shirt benchers use some types or bands/chains/boards in training.

[steelwolf]

Band work can be very effective for many people to re-create the shirt effect without using the shirt and the weight full range. The problem with this maybe for you is you are not 100% and now are using heavier weights than you could normally do which is just adding more pressure to your injury. I would wait until you are healed before overloading yourself and you might find that training to be quite effective. Some do not like it, but most shirt benchers use some types or bands/chains/boards in training.
im far from a good bencher especially raw... only strong at lockouts and havnt practiced a shirt to see how much my half rep pin presses and lockouts carried over as im doing strongman right now and havnt benched. But I have a very very strong lockout.
but anyways... yah bands and me do not get along. they over train me fast.

[Colossus]

New to the forum but many years on the platform. You hear alot of arguments comparing all the different powerlifting methods, the most heated being periodization vs conjugate. My preference depends upon the situation and goal. IMHO, after and injury especially a joint, straight periodization is the way to go. Assistance work of course. It doesn't matter if you use bands, chains or basic lifts. You need to back off the weights and reps and run a long training cycle on the lift that is effected by the injury. Start light and make conservative jumps over an 8-12 week cycle. This allows you to re-strengthen the point of injury and progress periphreal & stabilizers to bring it all together again. This has worked for me I've been injured 1 or maybe 50 times...lol

[MAD DOG]

I am also a newcomer to this section and agree w collossus. I tore my rotator playing college basketball and u really have to train that are first
w the many exercises that were developed for the rotator. I am back to
benching over 400 ibs but it took time and smarts.