Takes so long to correct it too. 10,000 reps to get a perfect one. And if trainign wrong that whole time then it takes another 10k of doing them right to get it right once again lol
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- Thread starter Btcowboy
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This is why filming yourself from many angles regularly during working sets is crucial.
Btcowboy
Member
Still working through pain issues
PT stretches and activation work. I do these everyday.
Bench Volume
Barx12
95x8
115x8
135x8
155x5
185x5
205x3 85% pain on lift off
185x5
155x2x8
135x2x10
105x12
Additional tricep banded pushdowns and facepulls
Some ice, ibuprofen and back to work lol
PT stretches and activation work. I do these everyday.
Bench Volume
Barx12
95x8
115x8
135x8
155x5
185x5
205x3 85% pain on lift off
185x5
155x2x8
135x2x10
105x12
Additional tricep banded pushdowns and facepulls
Some ice, ibuprofen and back to work lol
That sucks brother.
Keep it nice and light, dont stress ththe injury too much.
PA is captain injury... and he puts up the craziest numbers here.
Slow and steady wins the race
Btcowboy
Member
Yeah, I think I made the mistake jumping right back in with no reduction in weight. I am going to keep mostly bench focused while I work through then tendon issues. Deads will continue, but squats not sure yet looks like may be a MCL issue.
It wasn't always as bad as it's been the last couple years. I have found I don't lose much and it comes back quick usually after time off.
What kinda pain? Tendonitis? (I haven’t read through).
Anyway, I know the feeling bro... constant setbacks. You’ll get through it.
Btcowboy
Member
Yeah tendons, sucks
Have you tried adding in “feeders” to strengthen them? I forget what number podcast it was, but Dave Tate was talking about how he had to do an entire training block of tendon strength, after one of his shoulder injuries... very light weight (bar weight or maybe just 10s on) for extremely high reps... then gradually add bands so you can push more explosively. Apparently it worked, but takes a while. I’m going to be doing it too sometime.
Btcowboy
Member
Not per say..... but my PT has me doing
3x10 banded row to press
2x15 dowel overhead rotations
2x10 side lying windmills
I added in thanks to @theprodgicalson
3x40 to 50 banded tricep pushdowns
3x20 banded facepulls
Awesome, if it’s working. I guess the concept is just high reps.
Worf
Member
I’ve herd him talk about this. I remember he did this after his pec tear and some other major injuries. I’m pretty sure it was more of a rehab thing, I could be wrong.
I've never heard about this feeder thing before. I googled it. 3 sets of 50-100 reps seems intense but makes sense for lacking body parts or strengthening of tendons
curious what the dowel overhead rotations are @Btcowboy
Btcowboy
Member
Basically, grip a dowel or broomstick as close together as you can. Keeping arms straight bring dowel up and over your head, rotate shoulders and bring down behind your back, then back over to starting position in front
I can do it super easy wide, working on getting closer grip each time, too close I bend my elbows.
Btcowboy
Member
Had the kid over put him through volume bench. Got him up to 125 and think he can do a plate a side now..
Side note, my DB handles and 10lb plates are in. They need the 45lb bumpers back now to get the 45lb rubber coated coming in..
Told me about 2 weeks for them.
Swapping 8 45lb bumpers for 10 45lb rubber coated.
Leaves me light for deads for 2 weeks not a big deal, will have 280 with all plates and bar until they show up.
Side note, my DB handles and 10lb plates are in. They need the 45lb bumpers back now to get the 45lb rubber coated coming in..
Told me about 2 weeks for them.
Swapping 8 45lb bumpers for 10 45lb rubber coated.
Leaves me light for deads for 2 weeks not a big deal, will have 280 with all plates and bar until they show up.
Nice
At least you'll have the full weight for the bar in 2 weeks.
The kid can probably go a lot higher.
I'm helping a young buck, around 21 train some PL
Hes afraid of the weight.
Was afraid to hit 225 on bench.
But I just kept putting the weight on and making him do it (He dabbled with BB for years and has excellent genetics)
Ended up hitting a weight PR at 225 and hitting it for 3.
The young guys just dont k ow what they're capable of yet
Btcowboy
Member
Yup agree with you there. Let him try the slingshot to keep his elbows in. Put 145 on it and he pushed it as expected with the slingshot. My thought was confidence boost for him...Its mind over matter and the confidence you can do it.. it will come for him
Yeah, he used it as rehab. But he and (I believe) JM Blakely were talking about it for strengthening tendons, in order to push more weight / for pain.
Btcowboy
Member
Have my 10s and DB handles now.. love em. No 45s now though but should be here in a couple weeks.
PT appt today did Shockwave therapy...just did my knee and 1 arm and man what a difference. Do the Shockwave once a week both arms and hopefully issue fixed.
PT appt today did Shockwave therapy...just did my knee and 1 arm and man what a difference. Do the Shockwave once a week both arms and hopefully issue fixed.
