F*cking Injuries!

BabyBeast05 · Dec 31, 2009

Today was back and bi's and back day is my absolute favorite training day. Recently started the DC 3 day splits so Biceps were up first. BB curls were great! About 4 warm up sets then a killer RP set that left my bi's fried! From there moved on to hammer cable curls with the rope, two warm up sets then an all out failure set of 23 reps and some partials. I hit the bicep stretch and at this point I have a crazy pump and am feeling great, not it time for back, MY FAVORITE!!! 4 warm up sets of V-bar pulldown then on to my work set and about 6 sets into it POP! I feel this sharp burning pain in my left delt. Pulled of strained my delt to where I couldnt do shit else, couldnt even pick up a weight to try any other exercise. Now I'm at home with an ice pack straped to my arm pissed off that I couldn't finish back training! Sorry for venting guys but I just have to say, F*CK INJURIES!!!!!

doug1 · Dec 31, 2009

ouch, sorry that really sucks. no way to start off the new year

kscowboy · Dec 31, 2009

Just curious bro, how old are you and where exactly in the delt did it pop and hurt?

BabyBeast05 · Dec 31, 2009

I'm 22 and its more medial delt pain than rear

Big Dave Smith · Dec 31, 2009

Were you doing the pulldowns to your chest or were they done with your knees just slightly under the pad with the v-bar coming down to your chin?

The negatives should always be controlled. I'm HUGE on that because of injuries I've seen, heard, and now have (torn pec)... but the positive shouldn't be explosive to the point of being dangerous. Sometimes if you start the movement slower in the first 1/4 of positive range of the movement, then expload from THAT point, it's a great way to avoid joint issues. Kind of like curling 1/4 of the way up controlled, THEN blasting it up and giving it a 4-6 second negative.

Next time try the exercise with your butt farther back in the seat with your knees just barely under the pad. Pull the handle down so that your hands come down to chin level and your elbows are farther out from your body. Shoot for a true 5-6 second negative with a 1 second hold at the bottom of the rep.

If you need any DC training advice, hit me up. Dante has always been great to me and I could fill you in on anything you might be missing. Rest up and don't rush the injury.

kscowboy · Dec 31, 2009

Big Dave-I know you tore your pec by doing cgbp and was wondering how? Dante says you are the only person he knows of that has torn a pec doing cgbp. Was your form sloppy or too much weight or what? Also did you have your ass of the end of the bench like he preaches. SOrry to get off topic but it might help some of the rest of us from doing this. THanks KS

nandro · Dec 31, 2009

yeah beast...just admit it...you an old dawg now falling apart:ac:ion-sm

BabyBeast05 · Jan 1, 2010

Big Dave Smith said:
Were you doing the pulldowns to your chest or were they done with your knees just slightly under the pad with the v-bar coming down to your chin?

The negatives should always be controlled. I'm HUGE on that because of injuries I've seen, heard, and now have (torn pec)... but the positive shouldn't be explosive to the point of being dangerous. Sometimes if you start the movement slower in the first 1/4 of positive range of the movement, then expload from THAT point, it's a great way to avoid joint issues. Kind of like curling 1/4 of the way up controlled, THEN blasting it up and giving it a 4-6 second negative.

Next time try the exercise with your butt farther back in the seat with your knees just barely under the pad. Pull the handle down so that your hands come down to chin level and your elbows are farther out from your body. Shoot for a true 5-6 second negative with a 1 second hold at the bottom of the rep.

If you need any DC training advice, hit me up. Dante has always been great to me and I could fill you in on anything you might be missing. Rest up and don't rush the injury.

I'm with you on control Dave, I always use 3-4 sec negatives and try to keep my form tight. I was all the way under the pads and pulling to the chest on the pulldowns. I arch my back on the pull to really help contract the entire back. I may have to give your way a try tho, and if I have any questions I'll def hit you up for some advise. I'm currently working with Shelby and hes been awesome about helping me with training advise too.

nandro said:
yeah beast...just admit it...you an old dawg now falling apart:ac:ion-sm

NANDRO! IDK about old dawg, more like a dawg that started beating myself up a little to early! haha At least Mike got an awesome bicep and forearm workout before that happened. He literally almost cried during the bicep stretch! hahaha

mitochondria · Jan 1, 2010

you mean close grip lat pulldowns wright? if so i dont think your spose to fullly extend yur arms, just to about no more than 45 degree on the ending part

greekfreak · Jan 2, 2010

My bis r still sore

PHIL HERNON · Jan 2, 2010

Yea

mitochondria said:
you mean close grip lat pulldowns wright? if so i dont think your spose to fullly extend yur arms, just to about no more than 45 degree on the ending part

That is an injury waiting to happen.........good point

BabyBeast05 · Jan 2, 2010

PHIL HERNON said:
That is an injury waiting to happen.........good point

So your against full extension Phil? There should always be somewhat a bend in the elbow? Because yes I was fully extending my arm during the negative

Ness · Jan 2, 2010

BabyBeast05 said:
So your against full extension Phil? There should always be somewhat a bend in the elbow? Because yes I was fully extending my arm during the negative

You trained with Phil, you know the answer.

BabyBeast05 · Jan 3, 2010

Guess I'm a poor student and have forgotten some of the lessons I've learned. But I will be much safer now because I don't need anymore step backs if I'm going to get back on stage next year. Trained chest/delts/tris today with no problem so it seems to be a rear delt problem

PHIL HERNON · Jan 3, 2010

Oh no

BabyBeast05 said:
Guess I'm a poor student and have forgotten some of the lessons I've learned. But I will be much safer now because I don't need anymore step backs if I'm going to get back on stage next year. Trained chest/delts/tris today with no problem so it seems to be a rear delt problem

Oh no, you did your best.........you were just listening to too many people.....it happens.

Shelby · Jan 3, 2010

Big Dave Smith said:
Were you doing the pulldowns to your chest or were they done with your knees just slightly under the pad with the v-bar coming down to your chin?

The negatives should always be controlled. I'm HUGE on that because of injuries I've seen, heard, and now have (torn pec)... but the positive shouldn't be explosive to the point of being dangerous. Sometimes if you start the movement slower in the first 1/4 of positive range of the movement, then expload from THAT point, it's a great way to avoid joint issues. Kind of like curling 1/4 of the way up controlled, THEN blasting it up and giving it a 4-6 second negative.

Next time try the exercise with your butt farther back in the seat with your knees just barely under the pad. Pull the handle down so that your hands come down to chin level and your elbows are farther out from your body. Shoot for a true 5-6 second negative with a 1 second hold at the bottom of the rep.

If you need any DC training advice, hit me up. Dante has always been great to me and I could fill you in on anything you might be missing. Rest up and don't rush the injury.

^^ the bold part above is very important IMO