Sunday, March 19, 2006
INJURY! Plus - gone teetotal
Ha! I'm no powerlifter. I have to admit this at last. Just have not got the tendons or body structure for it. Anyway, as you can see from my last Max Effort post, I went heavey and the result - a couple of days later I could not move my right arm. Went to hospital monday morning and had an X ray. Nothing broken but large swelling around shoulder joint. Probably rotator cuff tendonitis or something.
Went to gym with Any Bishop on Monday and Wednesday. Another discovery of mine - I hate training with anybody else. I am definitely a lone trainer.
Its Sunday today and the shoulder is feeling better. Done a couple of shoulder rehab workouts and some moderately heavy DB rowing on Friday. BUT I am going to have to be very careful not go mega heavy anymore. Been looking at Mike Ruggiera's training logs on Eliteefs. He does mostly bodybuilding type work with about a week between bodyparts. Rep ranges from 6-15 on most movements.
WHAT CAN I TAKE FROM THE WESTSIDE SYSTEM THAT IS WORKING FOR ME COMPARED TO THE HIT I WAS DOING BEFORE?
1. Higher volume of training that HIT. This has been a big factor. 3-5 sets instead of just 1.
2. Conjugated periodization. Keep switching exercises. This has worked. Plus, have tried lots of new exercises - increased arsenal of exercises has helped.
3. Working on weak points. E.g. never really trained triceps before like this and resulted in huge increase in pressing strength on DB work.
4. Higher frequency of workouts. Be careful here though not to overstress joints.
My shoulder injury may have been caused by overhead pressing and also going for heavy singles on bench press. Am going to stick to DB work in the 10-15 rep range for a while, and not going overhead, just inclines to about 45 degrees. NO MORE BARBELL BENCHING. Heard interview on Dave depew where natural bodybuilder said that barbell benching gave him rotator cuff injury too, and he laid of them for over a year. I never liked them anyway. First time training heavy with a bar, I knackered myself. So no more.
This is also my first week without any alcohol for years. Must keep to it and give myself time to recover from liver abuse!
Went to gym with Any Bishop on Monday and Wednesday. Another discovery of mine - I hate training with anybody else. I am definitely a lone trainer.
Its Sunday today and the shoulder is feeling better. Done a couple of shoulder rehab workouts and some moderately heavy DB rowing on Friday. BUT I am going to have to be very careful not go mega heavy anymore. Been looking at Mike Ruggiera's training logs on Eliteefs. He does mostly bodybuilding type work with about a week between bodyparts. Rep ranges from 6-15 on most movements.
WHAT CAN I TAKE FROM THE WESTSIDE SYSTEM THAT IS WORKING FOR ME COMPARED TO THE HIT I WAS DOING BEFORE?
1. Higher volume of training that HIT. This has been a big factor. 3-5 sets instead of just 1.
2. Conjugated periodization. Keep switching exercises. This has worked. Plus, have tried lots of new exercises - increased arsenal of exercises has helped.
3. Working on weak points. E.g. never really trained triceps before like this and resulted in huge increase in pressing strength on DB work.
4. Higher frequency of workouts. Be careful here though not to overstress joints.
My shoulder injury may have been caused by overhead pressing and also going for heavy singles on bench press. Am going to stick to DB work in the 10-15 rep range for a while, and not going overhead, just inclines to about 45 degrees. NO MORE BARBELL BENCHING. Heard interview on Dave depew where natural bodybuilder said that barbell benching gave him rotator cuff injury too, and he laid of them for over a year. I never liked them anyway. First time training heavy with a bar, I knackered myself. So no more.
This is also my first week without any alcohol for years. Must keep to it and give myself time to recover from liver abuse!
// posted by darenwillcock @ 1:20 AM 
Subscribe to Posts [Atom]