Well, that wasn’t what I wanted.
That biceps/arm pain I was experiencing some time back? It’s returning.
I started to feel it last week while benching. I thought it may have been due to the back work, so I switched grips. I continued with that different grip (neutral) today, but no change. In fact, as soon as things started to feel icky I stopped the back work. No question — it’s benching.
Arms just feel shakey and unstable. And there’s just achy pain. It’s in the biceps and brachialis; in fact, massaging my arms afterwards and the brachialis really felt sore.
Anyways, I worked up to the top set. I did set a rep PR, which was nice. I actually could have done more, but I stopped because of the pain. Just not worth it.
I then packed up and headed home.
I don’t want to stop benching, but no question it’s my worst offender. What I’m thinking is a few things:
- I’m betting my posture at work has been degrading. I have to recheck myself. And yes, this means I have not been explicitly paying attention to it, so likely it’s gone to crap.
- Going to spend time massaging my arms and shoulders as best I can. I may seek professional assistance again.
- I likely am going to have to adjust my bench training — but how?
On this last point I’ve got a few thoughts:
- Stop benching. Not at all the option I want, but I have to be real and realize it may have to happen.
- Try incline benching, which is a different angle and lighter weights. Same approach tho. This may be the least different option that should still allow me to somewhat progress.
- Use DB bench as a primary. Not really desirable as I expect with the instability issues DB’s won’t be an improvement. But in fact, the lighter weights and different motion may work out ok.
- Machine bench. There’s a flat bench “machine” at the gym. I’ve never used it, but I might consider it. Was speaking with another guy this morning and he told me he can’t BB bench because it irritates his shoulder, but on that machine he has no problems. So it’s a maybe.
- Keep flat benching, but a different approach, e.g. basebuilding.
Off the top of my head, I’m thinking I may do something like incline bench, working up to a top set of a single (5/4/3/2/1), then drop back to an AMRAP and 50% set — yes, Paul Carter protocol. Then follow with flat DB bench.
Don’t know yet.
- Bench Press (superset cable rows)
- bar x whatever
- 105 x 5
- 130 x 5
- 155 x 3
- 195 x 5
- 220 x 3
- 245 x 4 (4 rep PR)
- Cable Rows
- 105 x 12
- 115 x 12
- 125 x 12
- 135 x 12