Training around injured wrist ligaments
So, it seems I have buggered up my wrist ligaments. Did this by not concentrating when cleaning a barbell, and aggravated it by ignoring the pain and continuing to use dumbbells for benching. Since my last bench session it feel like my wrist is coming apart whenever I apply any shearing or twisting force to it. Off to see the docs soon, but am sure I will get it wrapped and maybe splinted, perhaps prescribed anti-inflammatories and told to rest it for an ungodly amount of time.
What can I do to train around it?
I switched my back day exercises around a bit the other day, and found cable pulldowns and seated rows perfectly pain-free when I strapped my left wrist to the bar.
Leg day should be okay-ish, though I doubt I'll be able to go heavy with SLDLs so may need an alternative for that.
Chest day I'm not sure, but think I could do declines and inclines on the Smith without issue (no pain experimenting on it with moderate weights anyway), but weighted dips are out.
So, I'm planning something like:
Back day: Cable pulldowns (wide grip), seated cable row, cable pulldowns (narrow underhand grip) (all using wrist straps)
Leg day: Smith squats, Smith OHP, leg press, ????
Chest day: Smith decline, Smith incline, ????
Any help in improving this and filling in the blanks would be really appreciated. Hamstring curl machine aggravated my cruciate, so can't use that either.
Any rehabilitative exercises for the wrist itself as well? Or any wrist supports that are good for weight training with for inured wrists?