I have been following the HST formula for a while now.
During my last week off, I fell backwards and landed poorly on my outstretched arms, hurting my left wrist. My physiotherapist told me wrist injuries take a good 6 weeks or so to heal. I decided to play it by ear and see what I could do anyways.
First day back, every exercise is fine except bench press. I went to lift out the empty bar, and my wrist hurt. I discovered that if I kept the wrist straight and holding the weight in my palm instead of letting the weight rest on the meatly part of the palm I could bench with no real pain, and I was able to do my exercise this way.
The heavy 15s week sucked harder, as the weight was getting heavy enough that I was having trouble keeping my hand in this odd position, but I made it through. Light 10s was much easier.
I ran into problems at the end of my heavy 10s week. Up to that point, I had felt my wrist was healing at about the same rate the weights were increasing, but my second last 10s day with 185 pounds caused my wrist a lot of pain. The last workout was a wash. I did 4 reps with 195, then my wrist hurt so bad I had to rack it. I waited for the pain to subside, then did another 4 reps, and repeated for my last 2 reps. Ya, not the way you are supposed to do the 10s set, I know. ( I only do 1 workset per bodypart).
Last week was light 5s, and my wrist isn't getting better. Friday I had the same problem with 197.5, I did 4 reps, racked the weight from pain, waited for the pain to go away, then did my last rep.
So. This is supposed to be heavy 5s week. What do I do this week? try 195 again all three times? Try and go heavier and (probably) do multiple sets of 1 to 2 reps? How do I work this in, and how do I build my routine next cycle? Do I call this bench cycle a wash out, and try the weights I was supposed to do again next time? Do I repeat my last good cycle?
Looking for advice/reccomndations.
During my last week off, I fell backwards and landed poorly on my outstretched arms, hurting my left wrist. My physiotherapist told me wrist injuries take a good 6 weeks or so to heal. I decided to play it by ear and see what I could do anyways.
First day back, every exercise is fine except bench press. I went to lift out the empty bar, and my wrist hurt. I discovered that if I kept the wrist straight and holding the weight in my palm instead of letting the weight rest on the meatly part of the palm I could bench with no real pain, and I was able to do my exercise this way.
The heavy 15s week sucked harder, as the weight was getting heavy enough that I was having trouble keeping my hand in this odd position, but I made it through. Light 10s was much easier.
I ran into problems at the end of my heavy 10s week. Up to that point, I had felt my wrist was healing at about the same rate the weights were increasing, but my second last 10s day with 185 pounds caused my wrist a lot of pain. The last workout was a wash. I did 4 reps with 195, then my wrist hurt so bad I had to rack it. I waited for the pain to subside, then did another 4 reps, and repeated for my last 2 reps. Ya, not the way you are supposed to do the 10s set, I know. ( I only do 1 workset per bodypart).
Last week was light 5s, and my wrist isn't getting better. Friday I had the same problem with 197.5, I did 4 reps, racked the weight from pain, waited for the pain to go away, then did my last rep.
So. This is supposed to be heavy 5s week. What do I do this week? try 195 again all three times? Try and go heavier and (probably) do multiple sets of 1 to 2 reps? How do I work this in, and how do I build my routine next cycle? Do I call this bench cycle a wash out, and try the weights I was supposed to do again next time? Do I repeat my last good cycle?
Looking for advice/reccomndations.
