squanto

anyone here prone to wrist injuries? i've been doing just the p/rr parts of gopro's workout, alternating power with reprange every week. the past 3 times ive decided to take a week off have been due to wrist injuries. each time at around 5-8 weeks. this common with gopro workouts?
the previous times have been after db rows, so i took em out of my routine. this time though, it happened after deadlifting, and on my left wrist rather than my right. so i know it must be something wrong with my wrists in general, not just one of them being bad.
as far as exercising my forearms go, i really only do 3 sets of french curls. these keep going up, so i assume it's working. i'm considering adding 2 sets of wrist curls and 2 sets of reverse wrist curls to my routine after i get back to the gym next week.

i also noticed my grip slipping on the deadlift. my last rep of the third(last) set, i dropped the weight about 6 inches too high. the past 3 weeks ive been hanging from a pullup bar to try and help this, after my back/biceps workout.

my current split is monday: chest/tri/shoulders (17 sets), tues abs(8), thurs legs (12), fri back/bi/forearms (19). My plan is to take forearms off back/bi day and stick it on abs day. i will also add a couple sets of legs. i'll add the 4 sets of wrist exercises to abs/forearms day as well. when should i do grip exercises? or should i just stick with the wrist/rev wrist curls?

i will also switch to a powerlifter style of bench pressing next week, although i doubt this has too much to do with the wrist injuries.

this happen to anyone else? what worked to fix it? am i on the right track? thanks.

KarlW

it has nothing to do with GP's workouts. You may as you say, have weak wrists. You can get gadgets to strengthen the wrists. The gyro ball thing is very good. It's not uncommon though for your grip to go first on deads.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

squanto

i didn't think it was the workouts, i knew i have weak wrists, but i thought maybe the workout would make me more prone to injury. ive never really trained in the reprange way before, and it's fairly recent that i started injuring my wrists. ive seen nice steady gains with gopro's workout, even while cutting, and even without the shock week. i don't plan to stop it.

gyro ball? what is this? i'm curious what people have actually used and worked for them.

doyle007

my wrists have been broken a few times from skateboardiing, surfing, and boxing/kickboxing, so i know wrist pain in the gym. wrist and reverse curls are good, but you also need to squeeze the hand a lot. this may be the same as a gyro ball, but get some kind of ball or putty stuff, and squeeze. you can do it while driving, in the office, etc. it really helped me.

another thing that i do is to hold either a dumbbell, or better yet, a small bar with the weight only on one end (i used to have a pair that the plate screwed onto the end, these were great). anyway, you want to hold the bar so that it is vertical, with the weight on top. then, move the weight down and back, sort of as if you were hammering, but you only move in the wrist. rest your forearm on a bench. this seems to work the outside of your wrist. i've never seen anybody else do this, but it worked for me.

i also like the plate hanging buy a rope / turn your hands to roll and unroll the rope exercise. i'm sure that there is a better name for it, but i'm sure that you know what i mean.

good luck.

min0 lee

Maybe you just suffer the limp wrist factor.