New KB, overdid it

[Fearalas]

I am in a similar situation, altho no injury. the 53 is on the way here as we speak. I can to the ROP no prob with the 16kg, with plenty of gas in the tank. However, after reading the OP's post, I am a bit reluctant to try the 53 for ROP. As far as working singles,doubles,etc with the bigger bell, should I do that on my variety day, and stick to the ROP with the 16kg?

[Ideal Paradigm]

Originally Posted by ad5ly

One more thought...As someone elso mentioned...when moving up to heavier KB...it is highly recommended that you do Prog Minimium (TGUs and swings)...for a short while...then after a week or two begin RoP with heavier KB. Never work to failure.

That's what I recommend, only because of the philosophies that I use. I always use the philosophy that "it's better to be safe than sorry", in addition to "it's better to undertrain than overtrain (to injury--because that results in lost training time)". The second philosophy is mainly from Pavel when he is referring to callouses on your hands, and hurting yourself when you do exercises incorrectly. After all, lost training time just means loss of gainings. And in your quest for strength, endurance, and power, why would you want that? Maybe the main thing to do at this point is to rehabilitate, and then just pre-rehabilitate in the future? If you can afford it, possibly, you can go ahead and get the 20 KG and work with that then go back to the 24 KG. I'm sure that the other more knowledgeable forum members will have more hearty recommendations as well.

[ad5ly]

When your 53lb bell arrives, Take your time....Do a press test. If you can manage between 5-8 good presses in good form...and still feel strong... and like you can do more...you are ready for RoP...according to ETK....But I would still do the Prog Min with it for at least 2 weeks...(TGUs and swings)...Then do RoP. If you cannot do at least 5 presses... do the SPECIAL PRESSES that Pavel recommends on your Variety Day(s)...I like Long Push Presses, Loaded Clean+TGU for example...Also you could reread ETK book or watch the DVD again. Or you could still work with the 16kg bell and maybe duct tape a 5lb plate to the bottom...I use a 5lb chain link..and Military press the bell. The jump from 16kg 35lbs to 24kg 53lbs is 18lbs.. alot of weight....I had thought of getting the 53lber after I RoP the 16lb...but because of shoulder issues I went with the lighter 20kg....Good luck with RoP my friend...Dennis

[ddn]

FWIW: I have a little bit of nagging pain in my left shoulder. Probably an impingement. However, I've been able to mitigate it almost completely with a couple sets of a couple TGUs and windmills on off days.

[geoplaten]

I don't know what your situation is like, but your transition may have been smoother if you had not skipped the 20K bell. I progressed very smoothly from 16 to 20 to 24 to 28, never missed a workout or weight on the journey, before seeing my progress slow a little with the 28. It's not just an 18 lb. increase, it's a 50% increase (16K to 24K).

The good news is after you work with a bigger one for awhile, the small ones start to feel really light!

[mettleman]

I definitely agree, when people move up in weight it is extremely important to keep that shoulder down at all times. Another thing that will help is trying to crush the handle with the grip. The tight grip helps to activate the rotator cuff and lats and keep the shoulder protected.

Whatever you do ahlgrasshopper, do not rush the recovery, and start back into your program modestly only after there is no pain in the shoulder - don't be surprised at all if it takes longer than a week. You will set yourself back much further in your training in the long run if you push too hard now rather then healing up properly.