Hey guys, I need some advice on my shoulders.
After going 4 weeks heavy on bench, I definitely need to de-load this week. Here’s what’s going on:
I hit a heavy 2-board press yesterday (Saturday). I singled a very hard 285 (which I did 4 weeks ago), and missed 295 (which was my goal and I was suppose to make).
My shoulder is killing me. I’ve never felt this much pain in my right shoulder. The anterior delt is just throbbing pain. The pain began immediately about 1 hour after my bench workout.
I did some band pull aparts and attempted a push-up but the pain was so bad just getting in that position that I didn’t even attempt one. 24 hours later, my shoulder still hurts.
I’ve been taking naproxen sodium (Aleve) every couple hours.
I think I did this to myself by:
allowing my elbows to flare on 295, hoping I would get the weight
going too heavy for 5 weeks now.
I was planning on hitting a heavy squat workout tomorrow (Monday 8/25). I now think I should completely skip squatting and just do heavy leg pressing.
What can I do to accelerate recovery?
What should I avoid?
Any other tips?
So far my plans are to:
- Skip squats --> do leg presses
- Do lots of facepulls, cable rows
- Skip all triceps extension work
- See how I feel next saturday, and if healed up, maybe do a very, very light bench press and work on form and just pump some blood into the areas.
What else should I do??? Please help. Any and all advice is greatly appreciated. Thank you.