Power Pushup 2

[ZachariahSalazarRKC]

my bench dropped significantly but I only lost about %5 with a cycle of power ring training which returned rapidly.As far as finding a place for them my brother has a very small apartment and he hangs them from his indoor pullup bar. Where there is a will....

[phv]

First, I must note that I did start my rehab under the direction of licensed physical therapists. I only started to take over my own program design after my sports doctor said that visits to the PT was no longer necessary.

Ok, the major components of my shoulder rehab:

1. Jumpstretch Mini band - Used for shoulder traction exercises as described in http://www.jumpstretch.com/Powerlifting.PDF. Use the band to take your shoulder into angles and ranges of motion that would normally be painful. Relax and let the band unload your shoulder so there is no pain. Actually, I hardly use the band for shoulder traction anymore because I can do all the shoulder mobility drills with full ROM, pain free, now, but I feel this info is important to pass on.

2. Chest Expander/Strandpulling - I went to the Sandow Plus website (http://www.sandowplus.co.uk), read all the online books I could find on this kind of training (by Bonomo, Park, Danks, and Noe), and tried all the exercises I could find. I made a list of all the ones that felt good and rejected what hurt. You will have to do the same for yourself because what felt good to me may be painful to you and vice versa. Most of my exercise selection comes from the Noe book (http://www.sandowplus.co.uk/Competition/Noe/noe01.htm). The protocol I use was inspired by Pavel's 5x5x5 program - I just do 5 reps of each drill and call it a day. I use Lifeline Chest Expanders but this should work with any device of this type.

3. Joint mobility - Very important to do the whole body, not just the shoulders. In my situation, I found that doing hip/leg mobility drills first dramatically increased my shoulder's pain-free ROM. Choose from Steve Maxwell's DVD, Super Joints, or Warrior Wellness if you don't have a joint mobility DVD.

Hope this helps,
Paolo

[phv]

I didn't really expect a gain, but I was just curious, especially if anyone had worked up to a planche pushup or Maltese on the rings then tested his/her bench afterwards.

I prefer variety myself. If I don't feel like dealing with the weather outdoors, I just switch to training with other equipment. I have KBs, CBs, a BB set, chest expanders, etc.