VT help me out man (or anyone)… I’m stuck at 390 because as I lower the weight, my inner elbow where the bicep ties in is in pain. It starts at about 275, but is fine after the first rep. Its just the first rep of each set that i have to take down so slowly to try to find the least painful path to get down to my chest, so obviously going for singles at 90%+, each rep is a killer. Any suggestions on fixing this would be much appreciated as my strength is not lacking, its my elbow stability from this pain. I’m knocking out 315 for 10/11 paused reps, but moving up in weight the pain just starts to take over.
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I can’t help but stick to my idea that I have the same problem here and there, just not as bad. If I take a good deload (I usually deload with an entire week of not showing up to a gym), it’s always gone. Maybe that’s all you need.
If not, there’s only two other possibilities that I can come up with. 1: something in the sore region is either weak or overtrained. 2: Your form is putting a lot of unnecessary torque on your elbow joint. Do you bench with verticle forearms?
VT help me out man (or anyone)… I’m stuck at 390 because as I lower the weight, my inner elbow where the bicep ties in is in pain. It starts at about 275, but is fine after the first rep. Its just the first rep of each set that i have to take down so slowly to try to find the least painful path to get down to my chest, so obviously going for singles at 90%+, each rep is a killer. Any suggestions on fixing this would be much appreciated as my strength is not lacking, its my elbow stability from this pain. I’m knocking out 315 for 10/11 paused reps, but moving up in weight the pain just starts to take over.
[/quote]
I can’t help but stick to my idea that I have the same problem here and there, just not as bad. If I take a good deload (I usually deload with an entire week of not showing up to a gym), it’s always gone. Maybe that’s all you need.
If not, there’s only two other possibilities that I can come up with. 1: something in the sore region is either weak or overtrained. 2: Your form is putting a lot of unnecessary torque on your elbow joint. Do you bench with verticle forearms?
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Yes, vertical forearms - I honeslty don’t know how someone could not bench with vertical forearms.
i think the main issue has been the switch in the last month to a westside approach to lifting and hence a lot more work over 90% than I am used to. My strength has gone up in my big muscles, but I think the smaller ones are working to catch up.
EDIT: After squatting this morning, I realize that after having moved to a low bar squat about 2or3 months ago, my elbow has began hurting a lot more during squats. Maybe my form on squats is messing my elbow up, not the benching…
[quote]TRTblastcruise wrote:
Yes, vertical forearms - I honeslty don’t know how someone could not bench with vertical forearms.
i think the main issue has been the switch in the last month to a westside approach to lifting and hence a lot more work over 90% than I am used to. My strength has gone up in my big muscles, but I think the smaller ones are working to catch up.
EDIT: After squatting this morning, I realize that after having moved to a low bar squat about 2or3 months ago, my elbow has began hurting a lot more during squats. Maybe my form on squats is messing my elbow up, not the benching… [/quote]
I get the same thing during squats, but never during bench. It helps to move your grip out on squats, if that’s a possibility.
I get the same thing during squats, but never during bench. It helps to move your grip out on squats, if that’s a possibility.[/quote]
Definitely helps, I just feel more “sturdy”, for lack of a better explanation, when I have my grip closer on a low bar squat. Congrats on the big lift by the way
Man it could be a whole host of things…I was having elbow pains for a while and went to an ART practitioner who got me sorted…he performed the following:
resituated my elbow in the joint (insurance didnt consider this an approved medical procedure but I be damned if it didnt feel better afterwards)
[quote]VTBalla34 wrote:
Man it could be a whole host of things…I was having elbow pains for a while and went to an ART practitioner who got me sorted…he performed the following:
resituated my elbow in the joint (insurance didnt consider this an approved medical procedure but I be damned if it didnt feel better afterwards)
Performed ART on my forearm, bicep, and tricep
Worked on shoulder mobility (LYTP’s)
Do you currently do any of this stuff?[/quote]
No, not at all. Its been a more recent problem ( a few years back i had some herendous outside of the elbow pain which just sort of went away) so I haven’t really fully addressed it. Is there any sort of instructional information for either myself or my wife to perform some of these maneuvers on me? I could go to the doctor I suppose, but I’m a busy guy and would prefer self-help before going down that route.
[quote]TRTblastcruise wrote:
I could go to the doctor I suppose, but I’m a busy guy and would prefer self-help before going down that route.
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I’m not surprised from a guy with the nickname TRTBLASTCRUISE
For the LYTP, check out Tuminello’s article on it:
The articles aren’t all that clear, but you can find youtube video’s for it
As far as the ART, TECHNICALLY all it is is pushing down on a muscle and then rotating connected joints in specific patterns until the knots work themselves out…but as you can guess, the pratice is a bit more complicated than that…i’m not sure if there are any instructional videos…but you can find a list of qualified ART practiioners from their website…my insurance covered it as a regular chiro visit…
As far as the elbow popping, probably have to go to a chiro as well…my ART guy did mine…
Got it! 405 tonight. Finally found a path down that didn’t hurt, beautiful clean rep. Very happy with that. No video, but now that I know how to do it, I’ll get one in a week or two.
Good job with that bench VT, come and train with us sometime, we are on a brutal bench cycle at the moment getting ready for the Orlando meet (also doing brutal legs as well of course)
This thread could use a bump. First time using bands ever today, I got a 255x1 (380 at the top, 350 on the bottom) and a reverse band 405x1 (305 on the bottom, I’m guessing 400 at the top) both pretty easily.
