Back to Black (where Black = the Gym)
Finally, after weeks of frustrating and injury, I got back to the gym and managed to give it some juice. Not only didI make it through unscathed, I shattered my bench press 1-rep max by slightly altering my technique!
I was still wearing my elbow support (because I was doing chest and back work), but I left my ankle support off and felt fine. Despite it being 07:30 on the day after an elongated and very, very busy weekend, I was finally back on form!
My morning routine involved:
Brief 1000m rowing warmup.
Bent barbell rows at 60kg.
Bench presses at 80kg.
Chin ups (non-weighted, to protect my elbow).
Incline dumbell presses at 2 x 30kg.
Standing cable flyes at 2 x 10, 12.5 and 15kgs.
Crunches
Situps
Various leg raises
Stretches
I made some alterations to my benching technique as well:
- I increased the flex through my back, to plant my feet more firmly on the ground.
- I focused on staying strong through my core the whole time.
- I kept everything except my upper back and shoulders off the bench.
- I took a slightly narrower grip and reduced the flare of my elbows, to reduce the pressure on my elbows.