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OHS... or not?

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PauliE
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2004/03/25 23:52:29 (permalink)
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OHS... or not?

Recently deadlifts have been killing me (literally), I think I'm going to cut down on them by doing them one week and not doing them the next.

I've chose to fill in the empty movement on 'day 1' because I've been interested in over head squats, for obvious reasons that will just make this topic longer than it needs to be. I've been looking at other movements, but at the moment I'm training form for them so please don't suggest any other movements.

Please don't suggest I just cut deadlifts out for a few months, or give me alternative suggestions because I'd like to try this method before trying anything else.

Anyway... my routine looks like:

Day 1:
bent over row
deadlift*
chins

Day 2:
over head press
bench press
squat

On 'day 1' I want to replace deadlifts with overhead squats, although I've read it can stress out my shoulders. I'd value an opinion on whether I'll be over working my shoulders by doing OHS and doing over head presses on seperate days?

Sorry for the rookie question, I just want an opinion of somebody who does over head squats, because myself reading about them (and doing them once or twice) is not as good as an opinion of someone who's doing them on a regular basis.
#1

8 Replies Related Threads

    Scourge_of_God
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    RE: OHS... or not? 2004/03/26 00:36:12 (permalink)
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    In my experience, when I was doing OHS, I found that my shoulders were taking a hammering. However, I think this was in no small way due to the rest of my routine, which was:

    Day 1:
    OHBB snatch (progressive singles)
    OH squat
    G'mornings

    Day 2:
    Bent press (progressive singles)
    Power cleans (progressive singles)
    Pull ups

    I loved this routine when I was doing it, but found it a bit too much for my shoulder after about 5-6 weeks. However, following the inclusion of OHS to your routine, you would have only 2 or 3 direct shoulder exercise (I dunno if you would include bench there - Probably depends on your technique), as opposed to the 4 I had. Your routine also suggests you aren't doing heavy singles on any of these exercises. In addition to this, until you become very comfortable with the OHS, you will be using relatively light weights, which will keep the stress on your shoulders down.

    Basically, when I included OHS in my routine I had problems with overtraining my shoulders, but I think you'll probably be able to avoid that with your routine.
    #2
    PauliE
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    RE: OHS... or not? 2004/03/26 00:54:41 (permalink)
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    Had the same feeling, thanks for the assuring.

    If anybody else has an opinion, please say so.

    I'm very careful with my shoulders because I don't want to stop progress on OHP or carry over fatigue/injury to chest & triceps as I need to improve slightly in those areas.
    #3
    Dano
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    RE: OHS... or not? 2004/03/26 02:12:58 (permalink)
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    You can try goodmornings in place of deadlifts. Heavy deadlifts week after week will take a serious toll on your body. I like to do them about once every 3-4 weeks.

    If you push up your squat poundages and work on goodmornings you will definately see your deadlift weight increase. At the end of day one you could throw in a set or 2 of speed pulls to keep yourself in the groove of pulling.

    If you still want to do OHS, throw them into day 2
    #4
    PauliE
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    RE: OHS... or not? 2004/03/26 12:58:12 (permalink)
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    I don't want to do good mornings. I see good mornings as more of a rehab movement.

    My routine is small, thus I only want to add things that will help me progress well, I'm not bothered about 'carry overs', I'm not looking to increase my deadlifts when I'm trying to cut down on them.
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    Robert
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    RE: OHS... or not? 2004/03/26 13:02:17 (permalink)
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    quote:
    Originally posted by PauliE

    I don't want to do good mornings. I see good mornings as more of a rehab movement.



    then you should seriously consider updating your training knowlage.
    rob
    #6
    PauliE
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    RE: OHS... or not? 2004/03/26 13:14:20 (permalink)
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    Educate me then Robert, if you're going to claim I need to update my training knowledge?

    I think Dano proved my point in suggesting I try good mornings in place of deadlifts, it seems to me that it's just a rehab movement, or to supplement your other lifts. Like I said, I'm not interested in 'carry overs' to my deadlift while I'm trying to cut down on them.

    I'm open to suggestions and your opinion, from my experiences it just seems that way though.
    #7
    Robert
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    RE: OHS... or not? 2004/03/26 13:24:09 (permalink)
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    i meant no offence, but you the statement you made was a not thought through very well. in that: rehab, is very different to carryover [i now know what you mean]. but from your original statement, its looked to me as if you labeled GM's as a rehab movement [not suited to those in good health], not a complementary/staple movement. there is a big difference and i am sure if you try them you will suprised. have you heard of westside barbell? thier training system advocate GM's and box squats as the main staple of your training, and for good reason imo.

    in short, you could build a massive squat using GM's, and a massive squat=massive deadlift.

    anyways, if you are hell-bent on not doing DL's or GM's, try OHS, powercleans, or power sntaches.

    also put squats first on day 2. [i do OHS and i love it, i also like the fact your putting OHpress before bench]
    rob
    #8
    PauliE
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    RE: OHS... or not? 2004/03/26 13:42:21 (permalink)
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    Sorry, my terminology isn't great.

    I'm going to add power cleans in as soon as I've got the form sorted, but not before my lifts have reached the 'poundages' I require. I think most oly movements should only come into play after I've mastered the simples properly, shoulders being my only let down.

    I've tried doing squat first on day 2, but considering I'm flat out on the floor after them every time, I prefer doing them last. Being flat out is not because I'm doing squats last, I'm flat out when I tried them first... it works best for me like this.

    #9
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