Did it today. Hurt like a bitch. I could feel the muscle tearing. That’s the last time I do Supramax Negative Benches.
My first set of 315 (not a supramax) felt good as I lowered it in 10 seconds. I increased the weight, as planned, to 365 (a supramax). About 4 inches off my chest (~6 secs of lowering) my left pec just tore and the bar dropped to my chest.
Did some cryotherapy just now and I’m thinking about seeing an orthopedic doc to make sure I didn’t tear tendons in my shoulder. Feels like I might have. It’s starting to swell pretty good but no color change yet.
The first tear yes. This is on the left side. I’ve strained my chest before, my right side, doing a high-rep set with 225.
Before the supramax neg work I did functional isometric bench press, worked up to a max weight at 3 different positions, and held reps for 6 seconds. Those felt good.
I strained my right pec during a bench meet about 2 years ago. My ART guy said that it was actually a small tear. 2 years later i still feel a small knot that hurts but most of all just makes me nervous because i can feel it all the time. Definitely seek some medical advice on this one.
You guys think I should get an MRI before getting ART? It’s probably a minor tear, but I want to make sure I didn’t tear the tendons in my shoulder as well.
Squatty - I was on actually. But this was my fault. I should not have increased the weight to 365. Plus, I had a mental fart and didn’t concentrate as much as I needed to before the set. Live and learn.
sorry machine, i for one can sympathise, as i have had my share of injuries. look on this as an opportunity to specialize in another area, like legs. just try to stay positive.
good luck,
heavy
This is why I am not yet into these super negatives, I have tried them and have listend to Loui talk about them he doesnt like them much, I fell these negatives are much like really high rack pulls, just what Loui talked about in August PlUSA he could pull almost 900 pounds off high pins but his best deadlift still stayed in the low 700’s so he figured out these were not doing anything for him except trashing the CNS And hurting his other wekly training sessions because he was sore from them. This is much what I think about these negatives. There just seem better ways of learning to use super maximal weghts in a lowering phase then this, I kopw what he have been doing for this bench type work is using crazy amount of band tension so that we are lowering supermaximal loads but as the bands get closer to the bottom the load is lightend and reaches maximal near the top but you have enough speed going up that you can push through it. I just found these to hurt my other bench training day because they took me to long to recover from, alsothis type of weork in my opinion should be done while wearing a loose single ply poly hirt for protection…Big MArtin
Really sorry to hear about the tear. I’ve read that most tears occur while on Test (more than any other steroid) so, if you don’t mind me asking: were you using Test?