One Lift A Day Week 1, Lift 1:
Week 1 is 7 sets of 5, and Dan John recommends supersetting with a fast light movement, specifically pushups for bench press and jumps for squats.
Every set immediately followed by five pushups and 20 light band pullaparts.
175x5; 175x5; 175x5;
Afterward, I did a farmers walk with a pair of 55lb DBs. And two 20-sec pec squeezes on the swiss ball.
I woke up with my elbow hurting as always, but lately it’s not just the medial epicondyle - it’s the back of the elbow too, which is aggravated by pressing movements. It’s a different kind of pain back there, but I assume it’s caused by either compensating movement patterns or just some sort of inflammatory radiation effect (made that up but it makes sense to me).
So every set of bench press felt like my elbow was going to explode.
@boilerman No. After 2 cortisone shots, the likely efficacy of future shots is reduced. And they have the potential to cause tissue degradation so it’s preferred to avoid them.
But I think the reality of the situation is, the elbow needs real rest. I have not given it that. Even with eliminating pulling and gripping (but you see I still did a farmers walk, light though it was), I have so much activity outside of the gym: Sunday morning I spent two hours digging a trench. Really beat up the elbow. Saturday I spent a couple hours running electrical wire and installing outlets and switches. That’s not “max effort” work but it takes a toll.
Maybe it would be a good idea for me to rest from all upper body training, as well as try to quit doing extra construction projects, for 3 weeks… but I’m going to keep going on this path a little longer.