Thank you for your content and hoping you can shed some light on this. I am female, approx. 153 lbs with a 160lb bench press single @ 8 during Week 3 of the Strength Template. I just came off the Hypertrophy Template and my bench has been skyrocketing ever since. I am planning to do a competition at the end of the 12 weeks and this will be my first time competing as a 72kg lifter.
During Week 2 of the Strength Template, I started having left bicep pain while doing overload (slingshot) bench. I must mention the slingshot is extremely tight and I cannot get into it by myself. For this reason, I keep it on the entire time I am benching (even during my rest periods). The pain is exacerbated during the concentric portion of the lift.
The first week (2) I was able to train through it and got 167.5x4 on the top set @9. During Week 3, the bicep pain started again during my work sets and I only was able to get 170x3 on the top set due to actually failing the 4th rep. Later that day, my bicep was aching. Since then, I have felt general soreness in my pec and the pain has been radiating to my deltoid. I don’t feel it is load management based on my competition single @ 8. Should I be removing the slingshot during sets? What else do you think could be causing this?
Any insight you can provide would be greatly appreciated!
Do you notice these symptoms during training when not using the slingshot?
Are you noticing symptoms during the day (outside of training) with particular movements/activities?
I know you mentioned this not being a load management issue, have you had any recent traumas to the area?
Load management is more than just top end intensity levels but entails external intensity (load being applied to athlete), internal intensity (subjective response of athlete to external load), absolute loading (total loading over time), and relative loading (comparison of loading to two time points). Loading is also discussed in regards to volume and intensity. We also have to take into account fatigue management.
Do you notice these symptoms during training when not using the slingshot? I did have bicep pain once before during a recent competition bench session, but I had trained arms the day prior so I chalked it up to that. I was able to do 155@8 as my top single for that day and back offs at 125 (5x5) during Week 2.
Are you noticing symptoms during the day (outside of training) with particular movements/activities? Only since my last slingshot session on 11/7/18 where I failed the 4th rep. Lateral and anterior deltoid pain has gone from throbbing to a dull ache, even while at my desk job. I can move my arm and shoulder freely.
I know you mentioned this not being a load management issue, have you had any recent traumas to the area? No.
I have been taking ibuprofen, icing and decided to take Week 4 off from all exercises involving the shoulder girdle. So far this week I have done belt squats, leg press, tempo squats on the free motion machine, leg curls, back extensions and triceps. Missing a week of training when leading up to a meet is not ideal and I am hoping to resume with Week 5 as normal. The slingshot gets replaced by floor press during this week. Thoughts?
Sorry to bug you, but please let me know if you need any more information on my issue. I’d like to hear your take on things. Thank you in advance for your help!
This sounds like a load management issue. I don’t think a week off is necessary but adjusting loading (volume and/or intensity) is likely warranted. You may benefit from a consult with us so we can give individualistic advice: Contact Us | Barbell Medicine.
Thanks, doc for the reply! I’m training on Saturday and if the issue persists, I will def reach out for a consult. Looking forward to the seminar in San Antonio next year!