So deloads are boring, sue me.
I said I wouldn't do ring work, but I was thinking about what exactly caused they nagging injuries.
The maltese cross definitely aggravated my bicep tendon when I first started doing it but that was for 2 main reasons:
1) It was a new stress on my body, I had to adjust
2) I wasn't properly warming up my chest and biceps which are under enormous strain on the maltese cross
I recalled that my most recent maltese cross sessions weren't actually that bad on my bicep tendon.
The front lever I thought to be mildly aggravating but now I attribute that to usually doing front levers after doing the maltese cross, thus starting with my biceps already tender/sore. Today I did a session of only front levers with no bicep/tendon pain.
I recalled that most recently it was actually tire work that got me sore on my bicep tendon and delt. Why? Probably because it was a "new" stimulus, i.e. haven't done it since mid September (with the exception of 1 session in November).
Also, the bicep pain as I noted yesterday was due to excessive stretch/ROM in the tire press. And the delt pain was on a high tire row, which is similar to an upright row. I prefer face pulls or band pull aparts which makes it easier to externally rotate the arm which I feel is beneficial for shoulder health while doing pulls/rows to the chest or higher. There was definitely too much internal rotation on my high tire row. Which I then felt the next time I did the maltese cross.
I say all that to conclude, that it isn't so much that I need a deload, I just need to be careful to avoid exercises that cause pain, or to warm up sufficiently for them not to cause pain. Brilliant I know, can you believe I thought of that all by myself, lol.
Tuesday - 80 days
323.5x5, 4 sets
Rack OH Press - pins at eye level
122.5x5, 6 sets
Active Rest during the above exercises:
Band Bicep Curl Hold
Front Lever, 6 sets of holds
DB Floor Press (left arm only)
62x10, 6, 6
* Switched to OH Pressing off the rack. Purpose - reduce stretch reflex, put more stress on muscles. I am using the same weight as on regular OH Press, so I know there has to be a greater stress on my triceps and delts. I was definitely feeling it.
Also, with the ring dips which I haven't really done before and the DB Floor press, I have a feeling there is going to be some sweet DOMS tomorrow....and in the muscles, not tendons.
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Last edited by Commander; 01-11-2012 at 12:12 PM.