- This topic has 2 voices and 6 replies.
-
Posts
-
So I've decided to try Smolov Jr. for my press, and I'm a bit worried about developing tendonitis in either my elbows or shoulder. I have never had any problems with them before, and am not seeing signs of it at all, but this will be my first time on a high-volume pressing program and so I want to do everything possible to prevent injury. Does anybody have any suggestions? For those unfamiliar with it, here is the program:Week 1Day Sets Reps WeightMonday 6 6 70%Wednesday 7 5 75%Friday 8 4 80%Saturday 10 3 85%Week 2Note:(When you add the 10-20 pounds onto your percentage, it’s just the same weight you used last week plus 10-20 pounds.)Day Sets Reps WeightMonday 6 6 70%+10-20 lbsWednesday 7 5 75%+10-20 lbsFriday 8 4 80%+10-20 lbsSaturday 10 3 85%+10-20 lbsWeek 3Note:(Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds.)Day Sets Reps WeightMonday 6 6 70%+15-25 lbsWednesday 7 5 75%+15-25 lbsFriday 8 4 80%+15-25 lbsSaturday 10 3 85%+15-25 lbs
I find most people can avoid or at least minimize the chance of this by still training Back, rear delts, and biceps to keep things balanced.More often then not most people that end up with tendonitis end up very unbalanced first and that increases the risk a lot.
Thanks Trevor. So I guess really nothing to worry about since I'm already training my back regularly? Btw, I'm doing this program for my overhead press as well, so I guess this shouldn't be much of a concern? I'm more concerned about a possible overuse injury and how to prevent it than an imbalance type injury. It may be worth noting that these are dumbbell bench presses for various reasons.-Adam
Let me know how it goes for your DB bench press on that programI used dbs cuz I train alone, and easier on my shoulders.
I've found some things that helped dramatically for me during heavy high-volume pressing has been:1)Using 'Blue Heat' (a stronger form of icyhot) on my elbow joint and bicep area 2)Doing a couple sets of light weight pushdowns and hammer curls to warm up and get some blood into the joint area before any heavy pressing. 2)Deloading every 4-6 weeks and in general knowing when to take it easy and keep from an overuse injury..Best of luck to you!
Thanks Schillero. Who would be some people to reference on how to optimally deload?-Adam
Thanks Schillero. Who would be some people to reference on how to optimally deload?-Adam
Here's a good article on some basic principles: http://articles.elitefts.com/training-articles/how-to-properly-deload/..Jim Wendler is also a big proponent of using a scheduled deload in his 5/3/1 program and it's helped a lot of people become a lot stronger and gain mass while staying injury-free and avoid plateus...Also in terms of the shoulder/elbow injury prevention I would try some band and lacrosse ball prehab drills throughout the week, they've helped me a lot where physical therapy did not.
You must be logged in to reply to this topic.