Indiana Jones and the Last Crusade wrote:Rocsleddy wrote:Indiana Jones and the Last Crusade wrote:Rocsleddy wrote:Indiana Jones and the Last Crusade wrote:I think i did something my shoulder sparring last week. It hasnt felt right for a few days now, and when i was doing some static hangs on Weds in the gym my arm was shaking really badly. Its not super sore, just feels a bit sore if i raise it high. And then lifting that same night my knee got a shooting pain in it for a split second. I stopped lifting and let it recover but its also felt a bit "off" these last 2 days. strawberry floating sucks.
From my limited knowledge it sounds as though your shoulder needs a rest, hopefully a further week or so of no upper body work would give it sufficient time - have you included any deload weeks in your routine?
I sporadically get something like that with my knee although perhaps not quite so bad. I tend to just ignore it, see you all in a couple of months when I tear the muscle and spend the next year raging about it
I don't know what a deload week is
Yeah I'll just chill out on upper body for a bit and hopefully it should be fine. It's not even that bad but just bad enough to make me think I should rest it to be safe.
I guess that means doing nothing but treadmill gooseberry fool for a few days
A deload week's basically either just a week off or keep lifts down to a minimum, so if you normally do say 3x8 on the bench then you do it slightly lighter and only 1x8.
IMO if you're only lifting then you only need to start introducing them at about 1.5x bodyweight deadlift onwards but with something as taxing as BJJ/ martial arts I'd suggest it'd probably be helpful once in a while. Found they really helped with my recovery and actually with my stamina and muscle mass as well, as long as you're pushing really hard on the weeks on. Only times I've sustained major injuries have been after skipping deload weeks for long periods at a time.
Ah okay thanks! And how often would you do a deload? I should probably add a week of that, I'll definitely look into adding one to the routine. Shoulder does feel a bit better today tho thankfully. Because strawberry float me going to the gym and not hitting upper body is like having a wank and stopping right before you bust a nut.
Good analogy, had to do it for a few months at the start of the year - began to get banging thighs but strawberry float me it's so much less satisfying.
When I'm easily clearing over 2x body weight deadlift I try to do it 3 weeks on then 1 off. If I was healthy and a bit below that I'd go for 4-5 weeks on and one off but with my shoulder I try and have deload weeks more regularly.
I'd recommend giving it a shot and see how you get on, after a bit of trial and error you find what suits your body best. Plus if you hit the martial arts, cardio and weights hard for say 4 weeks you can really feel as though you earned that fifth week off - feels almost as good as exercising itself as you know you deserve it. When I was in my prime I would still grow on the deload week as my body simply needed the time off; looking and feeling better while just kicking back on the couch playing Xbox was class as.