damn took a long time to post this, been having server issues and I'ma write something more concerning shoulders after this post
1) Already on it! Been hitting 6 grams/day and been playing with my doses: all 6 pre; 3 2 hours prior and 3 immediately pre; 2 evenly spaced 3 times a day... I'll try 3 pre and 3 post on Saturday for leg day.
2) I've been pretty good about eating one banana per day. Upping it to two shouldn't be a problem.
3) It gets unbearable. No shows or competitions, I just love deads (am I a masochist?). I do my lighter sets snatch grip with 2 plates lying on the ground (about 3-4" high), and my heavy sets are traditional with pronated grip. Maybe every other week I'll rotate in some rack pulls instead.
4) I'm familiar with all of these. I was in physical therapy for a year after my second deployment. Just muscular stress caused by a hypomobile SI joint and scoliosis. Fukcing infantry. Ever since I started up weights again I haven't had any problems. I do these stretches every morning and evening. Heating pad in the mornings on back day. And foam rolling between sets of deadlifts, and also pre/post on back days.
5) PLEASE ELABORATE! I usually throw in some basic hamstring stretches to hit my erectors as well. I'd like to hear more about your experiences with detrimental leg stretches.
Overall, my core strength and stability has gone up exponentially the last couple of years. I'm not really concerned too much with the back pumps... It's more annoying that I have to rest so long between sets to roll it out and relax it.
I'm more interested in learning some good shoulder stretches. I've seen a few threads that ZiR Red has posted in, I really need to check out his blog and see what I can work into my program. I usually don't have any shoulder joint pain, so it kind of took me by surprise when my shoulders started acting up as soon as I started my cycle. I knew it would dry them out some, I just didn't expect it to be so pronounced and happen so quickly.
I have been hitting chest twice a week for the last month (I had been neglecting it, and it was starting to show). So it's possible my form could have slipped for some exercises. I'll see if I can have someone go with me next week and critique my technique. I also threw in "around the world" on an incline bench for about 3 weeks. Felt awkward and slightly painful so I took that out of my routine last week.
Thanks for the responses. It really got me thinking if this is something I can fix with supplements; or if it is my technique, lack of proper stretching, or even an imbalance in my program.
Alright no doubt, looks like you got the first several things taken care of, just let it do it's magic and it'll come into affect, well I'm not sure when you exactly started it but could be a month, 2-3 for the gloucasamine/chrond to fully kick in and work. Up until those back pumps calm down, best thing to do is sit down right when you feel it, drink water and rest at least 2 mins (that's what I did on SD). Calf pumps are pretty damn annoying too, but I'd take those all day over back pumps, that's just me though.
I've had PT several times throughout the past several years and although this was a long time ago,in an area where I sent for a contract I decided to go, because my back was killing me and I refused pain meds plus more cortisone shots. Before I tell you anything, I know our physical conditions are extremely different, but certain things I tried that they told me to do, set me back a lot longer. Just to tell you right quick about my back, I have 4 cracked (fully ruptured) discs, beginning at L2 going all the way down to S1 with stenosis and minor nerve damage; pain was from my mid back to literally all the way down to my right toe (and I mean everything between, including the bad boys and area that area due to pinched nerves).
The culprits for me were laying on my back and doing single leg pull to my chest, double legged pulled to my chest, plus I know I naturally have tight hamstrings so I tried other things, laying on my back and trying to extend each knee up and forward to the ceiling and I believe all of that has done was tweak my back. A good thing for hamstrings, is to lay on your back (don't let it come off the ground), bend one leg and then cross it over the other one, then pull your hands through that small hole between your thighs, grab your knee and slightly pull back and you should feel that below your butt. I'm extremely careful with my back on this one, but for my hammies as well I'll spread my legs a good distance and slowly and carefully bend over; I touch the floor, the space between my feet and then I touch each foot with my opposite hand and I'll hold those for 10-15 seconds.
I changed to different stretches where my back isn't compromised and haven't had a problem since; however, I refuse to do squats/deads ever again. If you love doing them, don't let anyone tell you different, just keep an eye on it and if it really doesn't get better, change your routine up for a several weeks and ease back into it. On top of doing shoulder stretches also do neck rolls and neck stretches, for most folks that's where all the tension builds up and just make sure to stretch both sides; I know one side will be a bit tender than the other, but don't rush into it, slowly get there and make sure to breath normally during all stretches.
Well, since the problem is your shoulder, just take it easy with certain exercises by either doing higher reps and lower weights/use a machine until it feels better; that goes for chest/shoulder/trap days and even be careful with arms, if your form is off, you could be hitting the wrong muscle area. If it's slightly painful and you feel fine over the next couple of days, that's fine; however, if that lasts for longer than a few days you're not going to be doing yourself any favors by trying to push through it. It also depends on the kind of pain you're feeling is it sharp, burning, dull or achy? If you feel a weird tingling sensation or straight up numbness, it's nerve entrapment and will go away after proper technique, sleeping the right way, lack of stretching could very well play a part of all of that in combination with each other.
As long as you're training properly hitting a good combo of more compound and several isolation exercises you'll be alright and the only time I can see there being a major imbalance is if you completely stop working out a certain muscle group for several weeks; everyone is different, but if I take more than a week off it feels like I lose my strength a bit and depending on goals I'll either go higher/lower and adjust to that until I either feel better or time to change it up. My bad for writing a lot, I know there's a lot more I could write but I'll hold off for now and if you have any more questions post it up or feel free to PM me. SD will without a doubt dry up your joints as well.