pullupfighter
Level 2 Valued Member
So I made a post just a day or two and had some excellent responses. All of this was bad timing. So for 8 months, I trained hard raising my bench from 150 lbs to 300 lbs in just 8 months. Which was my whole goal, to bench (6) 45 lb plates on a 20 lb bar. Well the week I achieved my goal, I got shook with my first injury yesterday, after 8 months of injury free hard training.
Sadly, the injury was on a simple exercise, I was doing delt raises with resistance bands. My form broke down in the higher rep range, and I messed up my back pretty good. I was thinking I "pulled something in my back", but after some research it appears pretty common with delt raises and it appears that I've "strained the scapular" on my shoulder blade. I was in major discomfort and pain yesterday. I woke up thinking it would be worse and stiff. However, I'm still able to be mobile this morning, but still in a good amount of pain. Just not as bad as I thought it would be. I still can't turn my head 180 to the left or right without major pain though. But I have a good deal of pain right under my left shoulder blade / trapz area.
With that said, I got to exactly where I was aiming for on my strength goals. (300 lb bench) before the injury. I've also met my weight / mass gain goals, and feel I'm about ready to start cutting a bit. I feel like for my cut phase, and feel that it would also be great for me to build back up some mobility to switch over to (HIGH REP) body weight movements. Years ago, I used to be in the routine of doing 1,000+ push ups and 500+ dips every other day, and rotating with high rep pull ups and sit ups. However, at that time I didn't have access to weights to check what it did to my strength curve. But I do remember when doing high rep I was able to cut up very quickly and also I felt a lot more mobile and quicker, hence I'm sure the reason boxers always use high rep.
So my question is, can I switch over to high rep push ups and dips with resistance bands and expect to maintain my same bench numbers without losing any strength or even gain strength?
For example, say I was to do 1,000 push ups and 500 dips a day using drop sets with a 60, 50, 40, and 30 lb band, obviously I'd still gain size with the high reps. However, could I expect to maintain my strength gains without losing anything on the bench?
Sadly, the injury was on a simple exercise, I was doing delt raises with resistance bands. My form broke down in the higher rep range, and I messed up my back pretty good. I was thinking I "pulled something in my back", but after some research it appears pretty common with delt raises and it appears that I've "strained the scapular" on my shoulder blade. I was in major discomfort and pain yesterday. I woke up thinking it would be worse and stiff. However, I'm still able to be mobile this morning, but still in a good amount of pain. Just not as bad as I thought it would be. I still can't turn my head 180 to the left or right without major pain though. But I have a good deal of pain right under my left shoulder blade / trapz area.
With that said, I got to exactly where I was aiming for on my strength goals. (300 lb bench) before the injury. I've also met my weight / mass gain goals, and feel I'm about ready to start cutting a bit. I feel like for my cut phase, and feel that it would also be great for me to build back up some mobility to switch over to (HIGH REP) body weight movements. Years ago, I used to be in the routine of doing 1,000+ push ups and 500+ dips every other day, and rotating with high rep pull ups and sit ups. However, at that time I didn't have access to weights to check what it did to my strength curve. But I do remember when doing high rep I was able to cut up very quickly and also I felt a lot more mobile and quicker, hence I'm sure the reason boxers always use high rep.
So my question is, can I switch over to high rep push ups and dips with resistance bands and expect to maintain my same bench numbers without losing any strength or even gain strength?
For example, say I was to do 1,000 push ups and 500 dips a day using drop sets with a 60, 50, 40, and 30 lb band, obviously I'd still gain size with the high reps. However, could I expect to maintain my strength gains without losing anything on the bench?