One issue I have with Zercher Lunge is my quads start feeling sore by the 3rd or even just 2nd rep, then I feel like I'm about to get a cramp for the rest of the set. Zercher Lunge with the bar set to slot 7 is just such a demanding position to be in. Just holding the position with only bodyweight can be a challenge. So what I'm going to try is dropping the target load to a value so light that the barest amount of force will set off the beeper in the bar. I think 30 lbs. is a light enough load. Chances are just getting into position and holding it for 6 seconds will still be a challenge so I might be working at 30 lbs for a while. If it turns out to be easier than expected, I'll raise the load by 2 lbs for the following session.
The other program tweak is switching from Reverse Curl to Drag Curl with a light load. The reason is I get a tingling sensation in my left hand between the thumb and the index finger when I attempt the Reverse Curl. I had a similar problem when I did Seated Row with an overhand/pronated grip. I don't want to risk a pinched nerve. I don't want to risk aggravating my elbow tendonitis either, which can happen when I do curls with supinated grip, but I can manage the risk more easily by simply training with a light load. I could not figure out a technique to prevent the tingling sensation when I do reverse curls, despite trying thumb over bar, thumb under bar and over fingers, and thumb under bar and under fingers. Either way, I won't be able to work on my max pulling strength. However, working on Drag Curl with as much force as I can pull with, up to the limit allowed by my elbows, at least has a chance of a rehab effect.
I'll use Red Delta Project's spiraling technique which removes much of the load from the elbows, although it's still possible to aggravate the elbows if too much force is used. I should be able to feel when I'm reaching the threshold of too much force. I'll drop the working load from 99 lbs to 30 lbs and train at 30lbs for a while, and maybe increase the load in 2lb increments as strength and confidence increase.
No comments:
Post a Comment