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Past Injuries and Recovery

There are two more things that everyone who trains with weights will have: soreness and injuries. They are as inevitable as the progress they accompany. If you work hard enough to improve, you will work hard enough to get sore, and eventually you will work hard enough to get hurt.

The above’s a quote from Rippetoe, one of the more recognized weightlifting coaches.

I’ve had a few weightlifting related injuries. I sprained my right wrist on barbell bench (which took about 8 months to fully recover) due to bad form, and recently sprained my shoulder during a heavy dumbbell bench press set. I’ve also had some back problems from squatting and deadlift (again due to poor form). The right wrist sprain was, looking back, a bit of a blessing in disguise.

Following that injury, which led me to stop benching for a few weeks, I was motivated to go through the form of all of the exercises I did, discarding everything I thought I knew about proper form and rebuilding my knowledge from scratch. When I finally got back to lifting, I smashed all of my personal bests in every lift, and enjoyed the peace of mind of knowing what I was doing was effective. Proper form is essential.

Anyway, here’s a quick update on my current lifting routine:

Day 1 Split
3 x 5 245lb Squats
3 x 5 100lb DB Press
3 x 12 Bodyweight Pullups

Day 2 Split
3 x 5 245lb Squats
3 x 5 135lb Press
1 x 5 240lb Deadlift

2 Responses to “Past Injuries and Recovery”

  1. Phil says:

    But I get discouraged when I am really sore. And I manage to break my rhythm that way. But I guess trying to sore out my muscles once in a while wont hurt. Gotta keep pushing the limit.

  2. Nice, that’s some serious weight you’re pushing up there. I agree that form is essential - especially as you get to higher weights.

    Wrist injuries totally suck, you basically cannot do anything upper body until it’s fully healed!

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