T Nation

Getting My Max Back

Alright so i got tendonitis in my elbows, ive not been able to do any upper body for 3 weeks. I gotta see a sports physician on monday and start PT next week. I’m looking at about 2-3 more weeks before im back to benching.

I have a competetion on march 16th. Bench Squat and Deadlift. My press was at 370 (225x21) before i came down with this shit. So lets say i can return to benching and upper body on Feb 14th. Do you guys think i’ll be able to get my bench back up to what it was and maybe even make gains before the comp? Any tips for doing this would be much appreciated. Thanks

Heres my Stats

18 years old
6ft 250lbs
Previous Bench: 370
Bench goal for Comp: 375
Squat: 510
Deadlift: 525

with it being tendonitis likely an over use injury I would make training brief but MONEY get the work done the Heavy important work and keep the volume down for a bit. Make sure to kep prehab as #1 priority.

Your just going to have to really listen to your body and make the training count. Likely you wont have lost to much it will come back fast. You may think about really bringing the DL and squat up as yor healhty there and let the bench fall were it does come comp day Not over push this comeback and think in the long term

Phill

[quote]FaTT MaTT wrote:
Alright so i got tendonitis in my elbows, ive not been able to do any upper body for 3 weeks. I gotta see a sports physician on monday and start PT next week. I’m looking at about 2-3 more weeks before im back to benching.

I have a competetion on march 16th. Bench Squat and Deadlift. My press was at 370 (225x21) before i came down with this shit. So lets say i can return to benching and upper body on Feb 14th. Do you guys think i’ll be able to get my bench back up to what it was and maybe even make gains before the comp? Any tips for doing this would be much appreciated. Thanks

Heres my Stats

18 years old
6ft 250lbs
Previous Bench: 370
Bench goal for Comp: 375
Squat: 510
Deadlift: 525[/quote]

I think it will be tough to make serious gains in 4 weeks coming off an injury, but you could make some progress. You will probably be able to get back to where you were and maybe add a little, but Phill is right, focus on your DL and squat and see if you can improve on them.

When you start back, make sure you warm up plenty, and then just hit a few heavy lifts. If your volume is too high to start with, you will be right back where you started with the tendinitis.

Im no expert and you should listen to you physical therapist, but here’s some ideas.

Do pressing motions that don’t hurt. it that means partials (upper or lower) do them but dont force it. A good therapy for elbows is slow tricep pushdowns with cable or a band with hi-reps and slow ecentric phase, really concentrate on the negative phase, some 12-25 reps. and then move to 6-12 reps when you feel ready.

Remember that biceps play a role here too, so hammer curls and neutral grip extentions would be ok, if no pain occures. pulling movements might aggravate the elbows too so listen to what you feel in you elbows while deadlifting, doing pull-ups or rowing. neutral grip in these will make a difference in elbow joint stress. and always do a thorough warm-up and give extra attention to the elbow joint.(bi’s & tri’s)

one thing you could do is to concentrate on squating movements and on heavy assistance work for the posterior chan, glutes and hams. And concentrate on speed while deadlifting.

when the PT gives a green light you could do a three week peaking on bench like week1 go to near max, week2 do some easy singles on 90% of that wk1 single and some RE on 70-80%, week3 try to do a bit better single but still just growing the hunger and after the single do some RE work. take the wk4 easy and do singles with 70-80% & relax. Know that you will destroy the bench in the meet.

hope that helps, but as I said, Im no expert.