Hey everyone, I am somewhat new. My name is Steve Buccilli and I have lifted both raw and equipped. I wrote this up for a facebook post and decided to post it on here. Perhaps some of you may find value in it.
I had been training for an ADAU raw meet. I decided to switch from a conventional style to a sumo style stance for my deadlift. Why? well because I thought this type of pulling would make it easier to lift heavier weights and my deadlift would go up. 2 things I ignored. 1 I was already a good conventional puller. 2 I was not listening to others who were watching my form. I pronotate my right arm and supinate my left. Due to my lack of flexibilty in my shoulders the bar would always drift away and out in front on the left side. Add that to the closer grip and I began to feel pain in my right delt. It actually felt as if there was a fish hook digging in and pulling down along the delt. I would pull heavy every week and it hurt, but within a few days it would feel fine. It would only hurt when I had 405 or more on the bar.
SOOOOO despite the many warning signs I continued to train heavy.
with only my last heavy week left before the meet I did another stupid thing. I pulled my opener (600) easy. Then pulled 635 again fast and easy. Delt was hurting and it felt like something little snapped.
next dumb thing. I went onto 680 and pulled it up fast and strong. I got the bar to mid thigh when "SNAP" went the delt. It honestly felt as if a snake had slithered away from under my skin!!
SO TO RECAP:
1. swtich exercise form when I didn't need too
2. Continued to train even though i was hurt thus doing more damage
3. didn't listen to people wathcing my form
4. pulled way to heavy at a week and half out of the meet.
after that faithful day Dana and Ryan (Celli) "ordered" me to get an MRI and told me to forget the meet. I wisely listened.
The MRI showed a torn read delt muscle although the tendon was not torn.
The arm turned black and blue along the tricep.
I went to UPMCsports works to get some rehab. They showed me numerous deltiod movements. Like lateral raises with very light weight to the front, side, and read. ALso a combo raise that was part shrug part raise.
I started out using 10lbs and slowly worked up to 20lbs.
I couldn't traing the bench very heavy so I backed off of that as well. Plus no pulling movements.
I did focus on suspended good mornings to keep the lower back strong for my deadlifting, I also continued to squat.
One important lesson is to make sure I do accessory exercises. You can't just build your core. You need to develop all the muscles.
sorry for such a long post.