I did something weird to my upper back the other day. Can't put my finger on it (I can't reach it either) but I tweaked one of my respirator muscles.
It made for a very difficult squat day and conventional dead lifting was out of the question.
It wasn't AWFUL where I'd contemplate not training, but it was enough to make me change my routine a bit.
Remember there are always two ways to meet an objective, we need to look at that "time under tension" thing again.
Normally, we will increase the "tension" or weight in this case to improve. But what if doing so, increases the risk of injury or the PAIN of the movement?
In light of that, how about increasing the TIME or duration of each contraction instead of weight?
That's exactly what we did today.
I've written in the past about the "Super Slow" training we would do using the old Nautilus machines in the 70's and 80's. The application of those techniques to free weighted SUPPLEMENTARY exercises today still hold valuable lessons.
Interestingly enough, the slower movement gave way to better "body positioning" to get the most out of each exercise. Also...the MIND/Intensity component had to be dialed up as well.
The rules are simple:
1. Move the weight as slow as you can without it stopping along the range of motion or move in a jerky fashion. Both acceleration and deceleration.
2. Weight needed to be reduced slightly
3. Set count was reduced to TWO sets per exercise
4. Rep count was between 5 and 8. If 8 reps were achieved the weight was increased to the next increment. If 5 reps were't obtained, then a flogging with a 5 ft rubber hose was administered in the back parking lot.
That's it!
Here's what we did:
Chest Supported Row
Lat Pulldown
Pullover w/ DB
Kayak Type Movement
Cable Rope Pushdown
Supine DB Tricep Extension
Dips
Over Head Tricep Cable Extension
Barbell Curl
Incline DB Curl
Zig Zag Bar Preacher Curl
Check the ego at the door.
Mentally prepare
Don't Quit!