SL5X5....sprained wrist

[CLAWS]

Hi,

So into week 4 and making good progress on my SL5X5 program. Great workout on Monday but appear to have sprained my wrist . Still tempted to go in today and do workout A (SQ, BP, BOR) but I think I should probably give todays training a miss as wrist is quite painful. Was all geared up to squat 50kg today so a little bit gutted.

Questions -

If my wrist takes the rest of the week to heal up does next week then become my week 4?

If my wrist takes longer to heal then will I have to be resigned to using machines instead of free weights for a period of time?

 

[CLAWS]

Thanks mate.

For squatting, since there is no squat rack or cage I am having to do frontal squats. This normally entails lifting the weight from the floor, holding it at waist height and then power clean it to rest across my upper chest for the five reps. During the reps I try and keep my wrists straight because allowing them to bend backwards causes some discomfort (not sure if this is right but it is becoming difficult to keep wrists straight the heavier the weight gets).

Not sure if it is a proper sprain. Moving the wrist around causes some discomfort, think I might go get it checked out by the doc tomorrow.

If I use machines during my healing break should I be able to pickup my SL5X5 workout from where I left it pre injury?

Not sure if any of the above constitutes requesting medical advice. If it does please correct me OcUK.

 

[CLAWS]

So saw the doc and have been told no weight lifting for 6 weeks

Fine to use the cardio machines, but advised not to even use the machine weights as could aggravate the wrist. 4 weeks of effort down the drain.

Oh well, time to change my gym to one that has a squat rack/cage. In the meantime ill just top up on cardio and focus on losing some of the gut.

 

[CLAWS]

Not quite - it taught you some form and did you good for those 4 weeks. It's massively frustrating to have to take time off I know, but you'll come raring back and stronger for the 4 weeks work already done.

100% true regarding good form going forward.

Definitely is frustrating as work annoys me to high heaven. Being able to go into the gym and push those heavy weights (heavy for me ) was in itself a major stress reliever. Its not a complete loss though as I do remember the doc saying that I can use the machines to do lower limb work where using my hands isn't required.

Looks like it will be a mix of cardio, machine press and leg extensions for the next 6 weeks

 

[CLAWS]

Did the Bulgarian split squats. 3 sets of 10 on each leg. They really are a killer - didn't help that I did them after 20 minutes on the x-trainer and leg extensions. Ill be doing this going forward until my wrist is healed up.

Thanks for the encouragement gentlemen