After lifting "heavy" (for me) on bicep day (and I've shut down the golf for the year after a whopping 4 rounds, so I can tolerate some soreness...time to hit it hard), I get really intense pain at the bottom of my bicep on the inside of my elbow any time I try to extend my arm. If I keep it bent at 90º, it's fine, but the minute I pass about 120º it hurts like nobody's business. It last about 3-4 days then it's fine again until the next time I lift "heavy" (again, for me...).
1) It's not DOMS, I've experienced both and this one is different.
2) I don't really have the luxury of taking a bunch of time off from the gym. I get the chance to go when I get the chance to go, so I need to capitalize on it.
3) Other thoughts?
This is a great question for this section of the forum!
I love that you have so much detail regarding the issues you are running into. I would have to agree with some of the others here. If it feels like a 8,9,10 on a pain scale of 1-10 you should probably get it checked by a doc.
I am a personal trainer and Golf Fitness Coach. I think many times our workouts need to be tweaked to reflect our true goal. With all the effort you are putting into understanding the challenge you face, it is clear that you care about getting this resolved so you can get back out there and crush it! I am curious why you do a specific arm day for golf related training?
My initial thoughts and what I do with my clients are focus on the main compound lifts. These lifts should be performed in all three planes of motion. Especially, the transverse plane (think rotational like your golf swing). This will help decrease the intensity of work on your bicep directly. It will also help you build other core muscles which are critical to enhancing your performance!
Basically - lay off the things that upset the elbow and work on other things that will make you a better golfer and enhance your game! Using more core training and functional training in contrast to the bodybuilder style will dramatically help your game!
Here is a general breakdown of a workout I would do with other golf clients.
After a 10-15 min. warm up start with an explosive movement if the golfer is experienced.
Something like staggered stance KB swings (in your case I might skip an explosive movement until the elbow issue is resolved or "quiet" for a while.
Golf stance squat, rotate and press with DB's - 3-4 sets of 12-15 reps
Rotational Deadlift and Rows with DB's or sandbag 3-4 sets of 12-15 reps
Varied hand position push ups with 3D knee drivers 3-4 sets of 12-15 reps
3 way pull ups with some sort of bridging exercise - 3-4 sets of 12-15 reps.
If you are not very familiar with fitness terms or some of the exercises I mentioned just contact me and I'll send you some videos.
Hope this helps!
Best,
Golffitcoach
