Coming back from nerve damage
background:
I'm a Powerlifter. Bench max before injury was 455... I was benching back in the end of March about 2 weeks after my powerlifting meet. I was benching 225 for reps and all of a sudden pain started shooting from the back of my arm down to my pinky and ring finger. I go to my chiropractor to figure out what it was and found out my ulnar nerve had been out of the groove it was supposed to be in. So I go to see a specialist because the pain from this is constant and makes life suck. Come to find out that the nerve had been pinched and rubbed on for long enough that it was actually "frayed"
Fast forward to now the damage has been healed and I'm back to training. My bench has gone down significantly and I'm having a lot of trouble to get back up to it. I can't even get 405 up. I'm not having trouble with the nerve or any pain related to bench. It's just the strength is not there. Any tips on getting back up would be much appreciated.
Thank you ahead of time!
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How long have you been training after being "healed" It took me a year to come back from a broken arm and hand even though it had "healed" and I was given the ok to train at full speed again.
Pwins417I started training light again 3 weeks after initial injury and was given the go ahead to train again by the doctor 2 weeks ago so I'm going back to training for a meet August 1
so you've only been training at full strength for two weeks?
I gotta agree, if you say you're 100%, then something has to be wrong with your training. What method did you do the first time to get to 455?
Pwins417My coach is a member of team lilliebridge. He uses a modified lilliebridge method
Bro, I used marine chains and straps of varying degrees of resistance that go around the ends of the bar or to a special bar collar fitting and then onto appropriate weight dumbbells on the floor when I last wanted to bring my bench up. These are just standard strength exercises for power lifting that anybody in the sport would do.
Then of course all manner of work on the lats and delts and any muscles involved in assisting the bench movement. Hire a power lifting trainer for a few months. I would view that as a necessity at this point. I'm a competitive bodybuilder but we need to train strength a few times a year to be able to hoist more weight to get the muscles to grow so this is common practice even in bodybuilding. Strength coach / trainer. Don't short cut if you really love the sport.