I was in my power cage doing a 3-board bench press. I failed on the last rep and suddenly realised that I had forgotten to raise the safety bars to just below the 3-board level.
So basically I had 110Kg (my best bench is 102.5kg) resting on the 3 boards which were now starting to dig into my chest. So I now had to work out how to dump the bar. Option 1was to dump it above my face. Even though the safety bars were set at normal bench height I didn’t have the confidence of letting 110kg landing near my face. So I decided to roll the bar down the boards towards my waist. However as soon as the bar got to the end of the boards it started to veer to the right, which resulted in the boards spearing me just below the pec (top of the oblique/ rectus abdominal area). The area was slightly sore but I finished off the workout with some dips and incline DB bench.
2 days latter it was deadlift day. I thought I’d do some singles (current best was 160kg). Warmed up with 60x10, then 100x6, 120x3 (slight twinge in damaged area) 140x1, 150x1(bigger twinge, but ok) 160x1(went up real easy, however big twang) I probably should’ve let go of the bar but instead I put it down in a controlled manner.
Anyway this happened last Friday, walking was painful, as was coughing, lying down, getting up, even taking a crap was slightly painful [:I]. Sat, Sun and Mon wasn’t too bad but now the pain is back to Fridays level.
I will probably make an appointment to see the doc, but in the meantime has anybody had a similar injury and if so how long to did it take to heal 100%. The injured area is about 3 inches to the right of the middle of the chest and about 1 inch below the base of the pec.