advice

[Boomer73]

I have started doing intel and using clubbells again. I did something to my shoulder when doing exercises with bodylastics straps. while my range of motion has inproved considerably when I use clubbells pain returns, What I am saying is my pain in my shoulder will be almost completely gone and when I use clubbells it returns. I am droping to using some homemade clubbels which weigh about two pounds to see if this helps and to continue working on range of motion.

I know I should go to a doctor but I have such poor health insurance I am not sure I can afford to go. Does anyone have any suggestions. I have not lost any strength but my shoulder hurts.

Thanks,

Boomer73

[hermanchauw]

Which direction of the range (with clubbell) hurts? Have you built up the exercise progression from simpler movements to the exercise? How is your Shoulder Pack?

[Boomer73]

My shoulder pack seems OK if I understand correctly what you are asking. The pain usually occurs several hours after a session more than during a session. My joints do seem to crack or pop a lot when I am doing the intu flow but this has decreased some. I feel I hurt my shoulder doing pushups with push up bars which allowed me to go real low. Also might have injured shoulder doing lateral raises with the bands. I probably was trying to do to much. I also may need to give my shoulder a rest.

I made a pair of clubbells using two bats from wal mart and filled them with BB's for weight. These only weigh one to two pounds. I think I will not use my 15 pound clubbels which I purchased from RMAX for a week or two and see if this hepls. I will use the 2 pounders lightly just to try and stay limber. I will also do the intu flow at least 3 or 4 times per week.

As I get older (56) I sometimes forget I am not a kid anymore and do to much. When my shoulder has recovered I might purchase a pair of the RMAX 5 pound clubbell's to use for form amd as a warm up before I go to the 15 pounders. The exercises I do with the fifteen pounders right now are basically those done in the Trial by Fire. I plan on watching the video and adding some of the other exercises in the near future. If you have any other ideas please pass them along.

Thanks,

Boomer73

[hermanchauw]

Your ideas look good. Just to add, it is a good idea to practice the component movements (and variations) for the TBF exercises if you have problem doing the combination exercises.

Swipe: front swing, front pendulum, arm cast
Mill: side swing, side pendulum, shoulder cast, shield cast
Hammer: side semi, torch press

[Galoot]

Boomer,

I am no expert. I am just sharing what's working for me, so far.

I am 57 and, in some ways, I am in better shape than I was in my 20's. I only started back into exercise in the last year after (mostly) a lifetime of little/no exercise.

For me, the 15 1lb. clubbells were way too heavy. Even when I could use them, my body (soft tissues and connective tissues) was not used to or ready for them and I caused myself some pain and very minor injuries.

Plus, my form and body awareness were major factors. In a sense, I was 'thrashing around' clumsily with ballistic weights. Not a good idea.

I have noticed that there is a 'flow', a 'Zen point', a 'zone' that I can be in when I have proper form.

I see the wisdom of keeping the Perceived Rate of Discomfort (RPD) and Perceived Rate of Effort (RPE) very low and the Perceived Rate of Technique (RPT) very high.

When I hit 'the zone', I find that I don't need much effort at all. (And none of the bull-in-a-china-shop compensatory effort that I employed previously without really realizing it.)

Anyway, I am using the 10 lb. clubbells right now and am almost pain free. I follow what my body 'tells me'.

I still find that I am not as body aware as I need to be, so I keep the reps low and focus on 'staying awake' during a set. Also, the number of sets are low. I believe that when my RPD, RPE and RPT's are in order, the weights and reps will increase 'by themselves'.

Intuitively, it seems to me that I should be able to do reps of 50 without stress, strain and/or pain when I am doing them properly, my body is up to speed and I am working with the right weight.

The bottom line problem that I had/have is being 'in my head' rather than having body awareness during exercise. When I am 'in my body' (body aware), it 'tells me' what is going on, what I need and what it can do at any point in time.

These days, I see exercise as more of a meditation in motion (think Tai Chi). The 'ego and will' approach doesn't work for me anymore. Nor does allowing myself to not maintain body awareness.

My challenge is to stay "In The Moment. In My Body.".

In my case, I don't believe age was the determining factor. Not being tuned into my body awareness was what was causing me problems.

Of course, my older body demands that I pay attention to body awareness and form or the consequences will 'remind' me. And these days, the consequences are more immediate.

I consider this a good thing since it keeps me clearly focused on the right path. What could be better?



Again, I don't have the expertise that many on this board have. Your journey may be different.