Post by Brian Hill on Aug 1, 2006 20:33:27 GMT -5
Hey Beast,
You said you were feeling some pain or tendonitits in the elbows. Well, I did a Search on the elitefts site and read through alot of the Q&A's. So incase you didn't know some of these things. The pain is coming from: using too narrow of a grip when doing squats, this is also BAD on the shoulders.(There is not much you can do about this considering the length of the bars @ Fitness 2000 and the width of the rack) Also, training too hard for too long is another MAJOR factor.
The best ways to help: Do 2-3 sets of 100 rep band pushdowns everyday. This is done mainly to help increase the work capacity of your elbows and triceps. But you do them by doing a set at your leisure anytime throughout the day, which unless you live inside a gym, wouldn't be very convenient. But whenever you have a chance do a set with a band light enough to bust out 30-40 reps without going to failure, then rest 10-20 seconds and do as many as you can again without going to failure and keep repeating until you hit 100 reps exactly. That is one set! Now do this 2-3 times throughout the day everyday(every training-day that is. So for you that would mean Sun,Mon,Thu,Fri) So the best way to get in the 2-3 sets would be by doing one maybe first thing in the morning(if you can do this at home) then doing one before you workout and then one after.
Another helpful solution is to add in direct grip training. Do things like: Captains of Crush Grippers, Wrist Curls, Wrist Rollers, Farmers Walks, Heavy Barbell Holds. Do 3 sets of 2 different exercises at the end of your SQ/DL days.
Lastly, and probably the most helpful thing is to do more frequent, scheduled de-loads. Nearly every single guy that posts on EFS says they de-load every 4th week. Meaning they train HARD for 3 weeks and then take it easy for a week and repeat. I asked Dave Tate a question about de-loading a while back and responded by saying the best way to de-load is this:
On your de-load week, replace you Max Effort Work with a Full Range of Motion Max Effort exercise for 3 sets of 10 with a weight you could do 12+ times.
For Dynamic work, cut the weight back 20% for a week. So this way your Speed Cycles look like this:
Week 1 - 50% of Max
Week 2 - 55% of Max
Week 3 - 60% of Max
Week 4 - 40% of Max
Week 5 - Repeat cycle
And for your supplemental and accessory work, just cut the overall number of sets in half.
Anyway, I'm sure you probably already knew most of this and you already know what works best for you anyway, but I thought I would try to be helpful. Because I know how bad injuries SUCK!(even minor ones)
Brian
You said you were feeling some pain or tendonitits in the elbows. Well, I did a Search on the elitefts site and read through alot of the Q&A's. So incase you didn't know some of these things. The pain is coming from: using too narrow of a grip when doing squats, this is also BAD on the shoulders.(There is not much you can do about this considering the length of the bars @ Fitness 2000 and the width of the rack) Also, training too hard for too long is another MAJOR factor.
The best ways to help: Do 2-3 sets of 100 rep band pushdowns everyday. This is done mainly to help increase the work capacity of your elbows and triceps. But you do them by doing a set at your leisure anytime throughout the day, which unless you live inside a gym, wouldn't be very convenient. But whenever you have a chance do a set with a band light enough to bust out 30-40 reps without going to failure, then rest 10-20 seconds and do as many as you can again without going to failure and keep repeating until you hit 100 reps exactly. That is one set! Now do this 2-3 times throughout the day everyday(every training-day that is. So for you that would mean Sun,Mon,Thu,Fri) So the best way to get in the 2-3 sets would be by doing one maybe first thing in the morning(if you can do this at home) then doing one before you workout and then one after.
Another helpful solution is to add in direct grip training. Do things like: Captains of Crush Grippers, Wrist Curls, Wrist Rollers, Farmers Walks, Heavy Barbell Holds. Do 3 sets of 2 different exercises at the end of your SQ/DL days.
Lastly, and probably the most helpful thing is to do more frequent, scheduled de-loads. Nearly every single guy that posts on EFS says they de-load every 4th week. Meaning they train HARD for 3 weeks and then take it easy for a week and repeat. I asked Dave Tate a question about de-loading a while back and responded by saying the best way to de-load is this:
On your de-load week, replace you Max Effort Work with a Full Range of Motion Max Effort exercise for 3 sets of 10 with a weight you could do 12+ times.
For Dynamic work, cut the weight back 20% for a week. So this way your Speed Cycles look like this:
Week 1 - 50% of Max
Week 2 - 55% of Max
Week 3 - 60% of Max
Week 4 - 40% of Max
Week 5 - Repeat cycle
And for your supplemental and accessory work, just cut the overall number of sets in half.
Anyway, I'm sure you probably already knew most of this and you already know what works best for you anyway, but I thought I would try to be helpful. Because I know how bad injuries SUCK!(even minor ones)
Brian
