I just wrote about deloading, and I had basically made up my mind all I really needed was a nice easy week of lighter weights and less sets and I’d be ready to rumble again. However, I revisited my PT Course materials and watched a presentation from Menno on injuries and I’m rethinking what I actually need. First of all, Menno is not a fan of planned deloads for the whole body, but instead uses something called Reactive Deload, which I was impressed with when I learned about it in the course. I’ve done it a few times, but honestly not very consistently. I will incorporate them again going forward.
What I actually have are real injuries. As much I rationalize the aches and pains as part of the lifting lifestyle, it’s only because humans can rationalize anything if we want to. My “golfer’s elbow” is a real injury, and it’s a recurring one, making it more susceptible to future and far worse injuries if I just keep ignoring it. I’ve done a few things to work around it, but not enough. The other injury I’m currently dealing with is tendinopathy in my right shoulder. I’ve done the test for impingement and passed, so I’m pleased that’s not my issue. I first tweaked that tendon, where the delts attach at the humerus, during my high volume experiment. It was one of many tendons that arose in protest of the abuse I was inflicting upon them. Everything else healed as soon as I dropped the volume back to manageable levels, but I still felt a bit of discomfort in that shoulder. After forcing lateral raises and butterfly lateral raises through the pain, it is now a full fledged injury.
I’ve gone back through the injury management section of the course and will start implementing the techniques next week. Basically all my upper body work will likely have to be adjusted since the elbow and shoulder joints are basically involved in every movement. The course guidelines feature a lot of information so I’m actually looking forward to putting it together. One thing I know about myself; I can pretty excited about doing something new, even in this case, when the reason for the change is injuries. I’m thankful I get to keep lifting, and that’s the way I have to approach it. It may take quite a while to get back to my typical training style, and it may actually kill my plans to compete in December. I can wallow in that or again, be thankful there are still ways I can go do the thing I love doing.
I’ve got lower body on tap for today and so far, I’ve got no lower body injuries to speak of so I will drive on with the existing plan. On tap for today are Front Squats and Good Mornings, both with an 8-rep target, and some single leg extensions and curls. I’ll also do calves and abs and spend tomorrow’s off day planning out my injury protocol for Tuesday’s upper body day.
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