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Need help with day 2 of Frankies routine.

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sampling
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2004/02/16 22:51:25 (permalink)
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Need help with day 2 of Frankies routine.

Hi I have been using Frankies routine. But I injured my shoulder on day2 Chest/Shoudler/Tri day. I took 2weeks out and am now back ready to train as my shoulder has healed. The problem is that I cannot push my shoulder that hard again. There is no way I can do db press for chest, db press for shoulder and then tris.

How can i get around this. So I can do all the exercises needed but not all in on session. Please help

Thanks
#1

4 Replies Related Threads

    Snaeke
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    RE: Need help with day 2 of Frankies routine. 2004/02/17 02:24:09 (permalink)
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    My first question would be, how long have you been weight training? If you're not able to do chest/shoulders/tris in the same day, something is wrong. Is your diet correct? Are you doing the exercises with proper form? Maybe the weight your using is too heavy?

    I had been weight training for over 8 months before I started Frankie's 3x8 routine, which is to prepare me for the 5x5 routine. It has the same exercises as the 5x5 with the exception that there's 1 added exercise for each day. I'm going into my 6th week of 3x8 & I haven't encountered any problems.

    When you make the switch from isolation exercises & barbells over to compound exercises & dumbbells, a good rule of thumb is to start out light & gradually work your way up. Just because you can flat bench say, 150 lbs using barbells for 5x5 doesn't mean you're going to be able to grab 2 75 lb dbells and do the same, especially if you've never done them with dbells before.
    #2
    sampling
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    RE: Need help with day 2 of Frankies routine. 2004/02/17 13:51:55 (permalink)
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    Well I basically go for my max on every exercise that day.

    So

    db chest press max 4x6

    then

    db shoulder press max 4 x 6

    close grip max 4 x 6
    #3
    AUTIGER
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    RE: Need help with day 2 of Frankies routine. 2004/02/17 16:52:05 (permalink)
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    coming off an injury your muscle is not going to be as strong as before, and you don't want to push it to the max until you've determined if it can hold any weight. I would grab a light weight and work your way up from there each week, instead of going up 5 pounds each week go up 10 lbs. just to reinvite your shoulder into heavy loads. you don't want to push to hard right off an injury and hurt yourself again. after workouts apply ice then a warm shower, it will help the blood flow to heal it.
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    sampling
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    RE: Need help with day 2 of Frankies routine. 2004/02/17 16:58:37 (permalink)
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    ok thnaks will try that.

    But even when my shoulder is back to strenght I dont know if I could handle going max on that day again. Thats how I damaged my shoulder.
    #5
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