| Hit a brick wall due to pain | |
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| Tweet Topic Started: Feb 5 2008, 01:51 AM (469 Views) | |
| The Chief | Feb 5 2008, 01:51 AM Post #1 |
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Alright chaps. been put onto here by Terry Hollands (i dont know him personally btw) so go easy on me ok Anyway i've been back training for about 4 months after a lay off of about 3 years in which time i've piled it on, anyway i resumed training in November and along with a clean diet i have dropped about 2 1/2 stone yet gained good strength. Everything was going dandy but the last two weeks or so i've been completely knackered, i cant seem to recover and my shoulder and other joints have been aching like mad, i cant even max my bench because my shoulder hurts like hell and my other aches literally seem to be deep inside 'to the core' so to speak. My forearms and biceps hurt as well if i do any back excersices. I've started taking Cod liver oil and Glucosamine tablets but i think they will take a bit to kick in. i just feel if i need a bloody good rest but to be honest i only train 2-3 days a week so its not as if i'm over doing it. Thanks in advance chaps. Much appreciated |
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| Frozenkilt | Feb 5 2008, 01:56 AM Post #2 |
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Online douche. GOLD! I need more Gold
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My biggest question is what were you doing to get like this. After a 3 year layoff, your biggest concern should be getting into enough shape to actually train. Are you doing any stretching? How's your form? Making sure exercises are balanced (ie lots of back and rear delt work to balance out benches. Hamstrings and not just quads, etc) I think we need a little more info. Maybe start up a log? I'd start back in with some real easy stuff for a while. Get mobile first. - Sean |
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| Caber McJock | Feb 5 2008, 02:47 AM Post #3 |
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I agree
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If you feel like you need a rest, you do. Take one. It is possible to overdo it even on 2 days a week. Take one week off completely, then come back with a very very light, easy session or tow then start building back up. Plan time off, and follow it. |
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| The Chief | Feb 5 2008, 08:30 AM Post #4 |
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Thanks for your replies chaps. When i say i've had a 3 year lay off i've been training on and off but nothing in the way of saying i've been training. Ok i'm 35 and have trained since i was 18 so i have built up a fair bit of 'core strength' if you want to call it that, after a lay off i gain strength pretty quickly - well not strength as in what you guys lift but you get my drift. At one time i didn't really pay attention to my diet, i didn't eat crap all the time dont get me wrong but if i wanted something i just shoveled it in, now i'm trying to eat fairly clean i.e. Grilled chicken, baked potatoes, i'm limiting red meat and only drink skimmed milk etc. not sure if this may be a contributing factor. My training is nothing too intense (or heavy) i.e. day 1 bench press up to 120kg flyes, incline press or dips, triceps pushdowns, lie down extensions, overhead extension with rope. Biceps, barbell curl, preacher curl, hammer curls. 5 minmutes cool down on bike. Day 2 Shoulders Shoulder press up to about 85kg, shrugs, shoulder raise, Back Lat pulldowns, Dumbell rows and cable rows. Day 3 Legs, Leg press, leg extension, leg curls and calf raises. All days i do 5 mins on a bike. Hope this gives some sort of idea, should not be exactly burning myself out with this routine - in fact its a bit embarrassing as i used to be a lot stronger and could just eat what i want but at the grand old age of 35 i dont feel i can recover or shrug injuries off like i could in my 20's. Thanks again for your input guys much appreciated. Carl |
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| Frozenkilt | Feb 7 2008, 05:27 PM Post #5 |
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Online douche. GOLD! I need more Gold
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Too much chest volume, not enough compound exercises. That's my overall feel so far. And that much exercise selection, unless it was one or two sets of each, would absolutely ruin me at the ripe old age of 36. Start thinking more along the lines of exercises rather than bodyparts. So something like this: Day 1: Squats Squat Romanian Deadlift Calves Day 2: Heavy Press Bench or Overhead Heavy Triceps Dumbell Assistance (bench or shoulders. Opposite of the heavy work) Rear Delt/upper back work Day 3: Deads Deadlifts/Rack Pulls Seated Row Chins Ab/core work daily. That program, to me, looks like you're treating your body like a collection of parts. You need to train it like a whole. Big, compound movements. Check out some of the logs around here for what I'm talking about. Most of us are training for a sport of some kind but it's pretty unusual for any of us to truly separate out the bodyparts. It's usually a heavy compound exercise, followed by a couple of assistance exercises and then the little stuff. - Sean |
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| Caber McJock | Feb 7 2008, 05:46 PM Post #6 |
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I agree
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"Should" doesn't play much of an active role after 35 my man- at least that's how it went for me. Your body is talking to you- you need to listen. If you try and convince it of what 'should' be, it will tell you what 'is' in a way you won't much like- illness, injury, etc. |
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| The Chief | Feb 10 2008, 11:04 PM Post #7 |
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Well i've taken a week off and i feel loads better, no aches or pains. going to go training on Tuesday and see how it goes, thanks for the advice chaps much appreciated
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| Krill | Feb 11 2008, 03:15 AM Post #8 |
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What is your history in sports and lifting? For example, most of my pain comes from adhesions and long-standing issues from American football and the uneduacted style of lifting that corresponded to that sport. I have no injuries per se, but I do lock-up with some bad pain occassionally when I'm doing certain excercises in combination. |
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| The Chief | Feb 15 2008, 12:46 AM Post #9 |
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Took a week off last week, seems to have done the trick (at the moment) feel a lot better and can start banging more weights without my shoulders giving me grief. thanks again for your tips guys.
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| stoneman | Feb 15 2008, 11:03 AM Post #10 |
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my use of the word ''cunt'' is because you are &
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sometimes a bit of a rest is all the body needs to have !! best of luck with your future goals mate |
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