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Failed pretty badly on bench - Pain in both arms, how to adjust training (PB II)?

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  • Failed pretty badly on bench - Pain in both arms, how to adjust training (PB II)?

    Hey BBM,

    Last wednesday I failed pretty badly on the bench press. I worked up as usual to 105 kg for 1 rep at what was supposed to be RPE 8 (It's a weight i've been stuck on for a month or two in terms of my e1rm and wasn't my first time doing this weight). I must've messed something up during my set-up because during the set, I got the bar up and back slightly back off my chest but then suddenly I felt that I lost control of my arms and the bar ended up landing on my neck (It didn't free-fall onto my neck, and I had a spotter who helped me get the bar off of me pretty quickly, but it did leave my arms in an akward position under the load of the bar).
    I ended up finishing the workout as I normally would (and even managed to get the 105 kg for 1 rep @ RPE 8 after some rest), and didn't feel any pain whatsoever.

    Since then, I had a couple of training sessions and I had to stop most of them prematurely due to increasing arm pain during my workout. The pain feels like it originates at the upper arm (the entire upper arm is in pain), and the pain radiates down through my entire arm. During these workouts that I had to stop, the pain was also semi-numbing, I felt that I struggled to lift even a 10 kg up and load it on to the leg press machine for example, and the pain was in both arms to the same extent.

    There isn't a specific exercise that I feel pain on, as i've felt this pain on my last 3 workouts of powerbuilding II which were:
    Day 3 - Deadlift, Bench Press, Rows (Managed to complete the entire workout though I did feel significant pain towards the end of the session).
    Day 4 - OHP, Leg press, Dumbbell Incline Bench (Had to stop on the second set of Dumbbell Incline Bench due to pain).
    GPP - Pull-ups + Arms (Had to stop after pull-ups due to pain).
    I'll also add that the pain goes away around 2-3 hours after finishing a workout, and during the day I don't feel any pain, but it just gets progressively worse within a training session.

    Is this a case where total rest from training is needed, or would the usual advice of trying to find an entry point where I can train without excessive still apply?

    Additional question - I'm at the start of week 8 of powerbuilding II, should I rerun week 8 until I can get back to training normally, or continue the program as usual?

  • #2
    I think this is worthy of a consultation to get a better sense of what happened and what you can currently do. I do not think you can do the PB II template as it is right now. I do not think total rest is a good idea and yes, the "usual advice" applies. I do not think you should be feeling pain when you train and would change loading, rom, and exercises as needed to achieve that.

    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Got it, i'll look into the consultation, thanks Jordan.

      As for not being able to do PB II at the moment, would you rerun it from week 1 once I hopefully can get back to full training again, or start again from the second block (week 6)?

      This is my second time running PB II.

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      • #4
        Originally posted by Ben Cohen View Post
        Got it, i'll look into the consultation, thanks Jordan.

        As for not being able to do PB II at the moment, would you rerun it from week 1 once I hopefully can get back to full training again, or start again from the second block (week 6)?

        This is my second time running PB II.
        I would start at week 1 if I was going to re-run it, for sure.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment

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