My most recent issue is joint pain. I seem to get it sporadically, but a trend is starting to appear. I feel elbow pain when I do overhead tricep extensions, but never on heavier movements such as bench presses or standing overhead presses. I also feel a click at the very bottom of movements such as the extensions and close grip bench presses. I feel shoulder pain mostly when warming up for my overhead presses. I’ll pick up the bar and do half-reps in the 10-20 rep range just to get blood flowing and I’ll usually experience pain every set until the last big work set (doing 5/3/1). Whether I don’t feel the pain or I’m just too concentrated to feel it, I don’t know. This shoulder pain does not appear during seated dumbbell presses or barbell bench presses.
What am I to do? I’ll buy a joint supp, patches, etc if it will help.
Moving onto the next issue: Deadlifts.
I always foam-roll and stretch before I even touch a bar. I warm up with RDL’s until the work sets and do full-range DLs. I keep getting upper back pain during these work sets. I feel as though they are lower-trap muscle cramps or spasms, but foam rolling isn’t helping them. This wouldn’t worry me too much, but I feel that it impairs my ability to keep my shoulder blades back during the lift.
Is anyone familiar at all with this phenomenon?
This last issue is in regard to my actual training.
I’m on Wave 3 of 5/3/1 and I have a dilemma. I did not squat or deadlift during week 3 (5/3/1 week) or week 4 (deload week) of the Wave 2 because of other commitments. I went into Wave 3 and set PRs for all movements except the squat and deadlift.
Wave 2, week 2 I deadlift 235 for an easy 9, last night I could only pull 250 for 2.
Should I redo the squats and deadlifts from wave 2 and 3 or should I take the numbers I did most recently and use 90% of them as my max?
I would love some help here.
Thanks!
and the dips kill my shoulders. I will try to limit my rom on extensions. I always tried to get a full stretch at the bottom and a hard contraction at the top.