I was thinking today that I’m turning 35 pretty soon and age is finally starting to catch up with me. I’ve had the stuffed forearm, ganglion cyst or whatever it is, left shoulder tightness and stability issues, and most recently some really tight hamstrings after back training and patrols at work.
I’ve actually trained pretty consistently this week on my modified program trying to not aggrevate the forearm injury. Basically what i’m doing is going in on chest day for 100 reps of pec dec, 100 reps of machine press, 100 cable cross overs and so on. Next day is back & shoulders, more or less the same approach, doing back extension, reverse cable flyes, machine shoulder press and shrugs on the v squat machine – things I can do without having to grip a heavy weight. Legs I can still train heavy but I’ve reduced that as well as I seem to have lost a lot of stamina from my 3 weeks off.
Anyway this week I’ve trained every day so far (since saturday) and I’m starting to feel pretty enthusiastic again like my old self.
Getting back the age catching up thing, the plan from next week is to start programming in a good warm up, stretching routines and all the stuff that you know you should do, but don’t bother with when you’re young and resilient and just want to get straight into throwing the weights around.
I’m thinking lots of pre-fatigue type stuff, reps of 10 + rest pause for another 2, and endurance sets of 25. Another thing will be to focus more on the amount of reps than the weight. Getting the right amount of reps will take priority over trying to match or beat last week’s weight.
I’ll go into this more another time…