Tennis Elbow

Derek and Michael,
I have had a low level of discomfort off and on for about a year now in my left elbow, on the outside. It was never bad enough that I had to drop weight or change my training, other than avoiding skullcrushers since they bothered it the most. Also, close grip bench bothered it more than regular grip variations, but still not enough to alter training. However, since last week it has become more painful and I haven’t been able to bench even 135 (1RM ~270, for reference).

Since I’ve been around here long enough I know the usual suggestion is to lower the weight, and/or introduce a tempo bench, etc. to manage the pain and get better. But does the fact that I’ve felt something going on there for a year change how I should approach this or what I should do? Background info: 30 years old, 1.5 years of barbell training, never low bar squat. I imagine one thing that could have aggravated it to this point is all the pull-ups and chin-ups I was doing recently in preparation for an obstacle course race. That was this past weekend, so I don’t plan on doing any more of those for a while.

And last question, should I leave out the GPP arm work until this gets better, or just modify it like I would the main lifts? I’m starting Hypertrophy I today.

Thanks for all your help.

@keithf - I’m going to break a life rule here and help a clemson fan…

Often tendinopathies or this may also be called lateral epicondylalgia tend to have a chronic overload issue so the chronicity doesn’t concern me, especially since it’s been ongoing but you’ve stated not altering loading. I wouldn’t necessarily leave out any particular exercise or arm work at this time but rather modify loading initially. I would actually add in an isolation movement such as eccentric focused wrist extension . https://www.youtube.com/watch?v=3wyf3yCQp_8

Haha appreciate that :wink:

Thanks Michael, I’ll add in the isolation movement and do what I can with everything else to manage it.

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Keith, don’t let him fool you, he hangs out with Clemson fans. South Carolina fans can’t help but want to associate with success. Jokes aside, I agree with his suggestion.

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Haha I’m just amazed there’s a Clemson AND South Carolina alumnus with BBM, considering Jordan and Austin have no connection to the state of SC AFAIK. Makes me feel right at home!

And just to update: yesterday I benched without elbow pain so that was pretty awesome. Now I just feel silly being worried about it when it only lasted about 2 weeks. Benching 75 lbs was tough psychologically though haha. Next time I’ll have to not let it bother me.

We grew on them…hahaha. And no worries dude, glad things are feeling better.

PS - As payment, I will accept your attendance and participation at the next tiger burn. https://www.youtube.com/watch?v=5nokI5zzCMI