do i need shoulder assistance excersizes?

[ziggs]

my shoulders are super sore....but especially the joint itself. if i do things like grab my hands together and try to pull apart they feel really weak.....(this the next day from the workout)

I have been doing OHP, push presses, split and squat jerks, snatch grip push presses into OH squats and behind the neck OHP for just over 2 weeks.....but it IS my weakspot right now so i have been doing homework and trying to add more frequency and variation to improve.I feel i am lacking in explosiveness so have been doing primarily push press and jerk variations and making sure to rattle the weights.

I sucked at shrugs,until i realised that i had to stop being a pussy and move the bar fast and rattle the weights.Now it is overhead stuff that i am trying to become explosive with.I'm guessing there is probably a flexibility issue as overhead shit is still relatively new for me....so......I'm just wondering if cuban presses, plate raises and those arm twisting extension moves would help me adjust to the feeling / save me from aches and injuries.

thanks for help and advice...

ps:
the squatting advice i got was pretty damn good in my last thread.I'm still working on the technique, but i did a crazy b.squat marathon (% of max) and my form was ok below 90%

50%x5
60%x5
80%x3
70%x10
85%x3
70%x10
95%x3 (by accident.... i swear kilos are damn near a different language)
75%x7
90%x3
75%x7
90%x3

 

[Klotz]

So the problem is that your shoulders are sore when you do overhead work? I'm not quite sure what you're asking.

But you should look up something called Rotator Cuff Prehab and include it in your workout.

 

[ziggs]

yeah, exactly....i'm wondering if all this overhead work needs the rotator cuf pre hab if you're a noob to overhead work. My shoulders never did this when i benched heavy.....but this is my first experience at heavy OH stuff.....so maybe that is the prob?

edit
maybe those assistance excercises are for plateauing and i am just being an impatient pussy?

 

[Klotz]

It sounds like you're doing an awfully lot of exercises up there. Just do SOHP and push press or jerk. For starters, along with prehab, and then change exercises as sticking points dictate.

 

[TDonovan]

When your shoulders hurt, you need to pay attention. You're not being a pussy, they hurt for a reason. Pain is never really great when you lift, difficulty and fatigue is great.

Start doing some internal and external rotation at multiple angles, flys (careful not to go too far down and put pressure on the front. Also do some front/side raises keeping the weights below your shoulder level. I'm no expert, but this is a lot of the stuff I'm doing to rehab a dislocation.

Also try revising your OHP and bench form. Make sure it's down really good. Listen to your body, don't beat your shoulders up all the time. Ice them, warm them up before lifting, and stretch when needed. Fatigue also plays a huge part in shoulder stabilization. I injured mine as a result of a hard hour long wrestling practice after an hour and a half weightlifting session. The small muscles in there just kinda gave up and the shoulder popped out when it hit.

 

[Standard]

Take it easy on your shoulders, they need rest like every other body part probably even more so actually because of the ROM that they have compared to other joints.

Work your cuffs man, it take very little time to do and an injury will set you back alot in your training, i've been out for nearly 2 weeks because of my external rotation is messed up.