I'm an intermediate lifter (about 8 months serious--2 years prior to that on and off, mostly off, doing inefficient workouts)
32 years old. 6' 2" 185 lbs. Can bench 220, DL 350 and do about 13 pull-ups.
Been doing the Waterbury Method for the past few weeks. Think I tore my left pec about 2 weeks ago while doing 10X3 BP. Was in the 9th set but I finished the entire workout. Continued doing workout as written sans the chest exercises. Felt better yesterday so tried to do BP. I used a much closer grip--about shoulder width--and lowered the barbell to the bottom of pecs--lower on chest than usual. Almost a cross between regular bench and close hand bench. Did fine until 7th set--tried to widen the grip and lower to mid-pec. RIP. I could actually hear it completely tear. It hurt but I was more angry at myself for being stupid--pushing too soon and not allowing adequate time to recover.
A few questions:
(1) I can still workout as long as the injured area doesn't hurt correct? Assuming I won't do chest for a while---then will start back in slowly
(2) What is the 'proper' hand and bar position (where is it lowered to) when benching? This might seem like a newbie question but I've seen lots of different advice on this
(3) What actually happens when a muscle 'tears'?
(4) Best way to rehab muscle tear and how long will it take?