I've decided to accept the fact that I need to drastically drop the weight on all my exercises and start from square one again if I want to get on top of my golfer's elbow for good. I've made some great gains on my last 5x5 routine but this injury has been creeping up on me for a long time now. While I deal with the injury I'm going to take the basic push/pull/legs format I was using for 5x5 and make a few adjustments.
Firstly, I'm going to aim for high reps (12 +) on all exercises to get blood flow to the area and take strain off of my tendons. Secondly, I'm going to completely avoid any form of pull up/chin up and deadlifts which aggravate my elbow quite a lot. And lastly, I'm going to keep to a strict rehab program consisting of light eccentric exercises three times a week, stretching, ice and massage everyday, and a crap load of fish oil. In terms of my diet, I'm going to have to reduce my calories to maintenance or just above in order to at least maintain my current size. I'll keep any eye on my weight and make adjustments accordingly over time.
This is going to be one of the hardest things I've had to do since deciding to lay off weights a few months ago but it has to be done. In the mean time I'm going to try and pre-occupy myself with other things to take my mind off of weights. I have no clue how long it will take to get on top of my tendonitis for good, but my goal is to see major improvements by Christmas.
My Modified Routine for Golfer's Elbow
Day 1 - Push
Incline bench 3x12
Flat dumbbell bench 3x12
Seated dumbbell press 3x12
Side raises 3x12
Skull-crushers 3x15
Hanging leg raises 3x15
Rest - Eccentric forearm exercises/cardio
Day 2 - Pull
Pullups - 3x 8 - 15 (adding reps when I can)
Inverted rows 3x12
Dumbbell rows 3x12
Rear delt flyes 3x12
EZ bar curls 3x15
Rest - Eccentric forearm exercises/cardio
Day 3- Legs
Front squats 3x12
Dumbbell RDL 3x12
Barbell calf raises 4x12
Weighted crunches 3x15
Rest - Eccentric forearm exercises/cardio
Rest
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