On DE chest day I like to use the flat bench for 9x3 with wide, med, close grip, with 30-45 seconds rest between sets. I use a 55, 60, 65%, 1 rm 3 week cycle.
My problem is that DE benching causes me severe arm pain, which feels exactly like tendonitis, in my bis, forearms, tris, and a bit in the front and medial delts. It’s so bad sometimes that I literally can’t continue with my workout because the pain is shutting down my strength capabilities. This pain occurs after about 5-7 sets of DE bench and never occurs on ME day or any other day for that matter, but it does affect my next 1-2 workouts as the pain in the forearms does not fully subside for 2-3 days.
Has this occurred with anyone else in the past? Have you found a convenient solution to allow you to continue to use speed work to develop maximal force? I am thinking of switching to using about 45% with a more repetition oriented goal, perhaps 5x10 as fast as possible, but there’s really no basis behind this solution, it’s just my next step in finding an answer to my problem.
Also, I am familiar with rest and recuperation. I take my active recovery week every 2 months. Usually taking 1-2 full days off from lifting/GPP per week, especially the day after DE chest. I am also familiar with GPP, which I incorporate on my off days, but which I do not use to focus exclusively on my arms, in fact quite the opposite. I tend to directly train my bis and forearms (with the exception of grip training), as little as possible.