12/8, Tuesday.
1.1 mile 40# walk early.
Great glute DOMS. Presumably from the RFESS, dont know if overhead squat did anything, but maybe it contributed?
1 Like
Hey man, just wanted to stop by and see how the arm was… Sucks it is still giving you issues.
The yard work is probably contributing quite a bit then you think?
1 Like
Yes, the yard work means the arm is never truly rested.
But its something I can’t escape- I promised the kids I’d build a playhouse by winter, and I’m behind as it is. I’ve had land clearing, trenching, painting, electrical work for my new shop; and it just never ends.
12/14/2020 Monday
Bodyweight RFESS, 10x12 each leg
Rest periods around 1 minute, most 9f which used for supersets:
3x20 pullaparts
3x12 side raises, fwd lean, 15#
3x12 side raises, 15#
Figure the light dumbbells dont aggravate my elbow more than normal activity.
Then calf raises to the point of difficulty walking, then situps x lots, then ghrs with a glute emphasis.
(Edit to add: 2 hours later and my legs still feel like jelly.)
Since my last entry I’ve done some long weighted walks, plan to keep that up forever.
Elbow HURTS. and it’s not just the wrist/finger flexors any more. It’s like the pain has spread around the elbow and affects other kinds of motion. Hmm.
I’ll need to see a doctor again soon, this will be the third week off lifting.
1 Like
Yeah, that is probably not really good for it. Can’t you lay off these kind of projects for a few weeks?
1 Like
I have a week away for Christmas coming up. But I promised my kids I’d build their playhouse, and have myriad other obligations that I just can’t (choose not to, in fairness) walk away from.
12/18, friday
Well it was worth a try:
Smith machine squats, about 10 sets, didn’t track reps or weight, just made sure each set sucked.
I hoped I could squat without forearm stress if I used the Smith machine. I was wrong, and my elbow is very angry now.
Leg DOMS continued into today from Monday’s RFESS session.
Been keeping up with weighted vest walks almost daily.
Need to see a doctor about the elbow.
Big question: is there damage? Or is it meaningless pain that can be safely ignored/pushed through?
1 Like
Yeah, I get it, there are stuff we just need to do.
12/25 merry Christmas
Weeklong road trip with family to somewhere with snow. Several miles of hiking, much of which includes carrying a 40lb+ child piggyback and gaining/losing a lot of elevation too. Lots of cookies and beer. Some good relaxation too. Some of my elbow rehab (theraband bar) stuff, but not daily. Hauling luggage with the right hand, and holding the steering wheel with right hand too, so the left got lots of rest.
Unfortunately the pain has not subsided with all this rest. I’ll be finding an ortho as soon as possible and try again to get professional help, probably starting with an MRI.
2 Likes
Merry Christmas jdm
Sorry to hear that the rest has not helped.
1 Like
12/28/2020
Deadlift
135x10
185x10
225x10
Press
45lbs 10x10
During my week off my elbow was as bad as ever, so I figured why not deadlift - it cant get worse. I did use straps on the top set. Will update in a few hours if it affected my elbow tendonitis.
2 Likes
Bummer man… Hope you had a good week off besides the elbow issues tho.
Any update on a doctor’s opinion as to what to do?
Thanks. My week was great, how was your Christmas?
Haven’t been to a dr yet. Will try to find a new one tomorrow.
Tonight my elbow, while painful, is no worse than if I hadn’t deadlifted.
It was good, thanks for asking. Took some vacation days so I was able to relax a bit during a deload week.
I wonder if you could continue doing lower body stuff while the docs figure out what is going on? Strapped DLs it RDLs and safety bar squats or something?
Strapped DLs are going to be a focus now. It didn’t seem to make things worse, so unless a doctor (or an expert here) disagrees I’m going to make them a staple. I’ve barely DLed the whole year, lots of SLDL though, so there should be plenty of room for progress.
1 Like
1/1/2021
New years day. Workout this morning:
DL
135x10
195x10
235x10, with straps
285x2, with straps. Felt like I stood up by uncurling my spine, which has got to be awful form.
PRESS
10x10 50lbs. Very short rests, and since it was far too light, focused on pausing at the bottom, then exploding to the top.
65x2
85x2
105x2 solid.
Read on someone’s log about the importance of resting the bar on the delt shelf or chest, I either have tiny belts, bad mobility, or both because it doesn’t work that way for me. Maybe long forearm-to-upper-arm-ratio? Ah well.
Later today, did two weighted vest walks with the family, 1.1 mile, then 0.5 mile.
Yard work and construction work today too.
2 Likes
Nice session man, awesome that you’re able to get some presses in with the DLs.
Gotta keep the back as tight as possible. I was told by a friend/experienced lifter that a little bit of flex off the floor is normal, but if you’re mid rep and your back starts caving, that’s a recipe for disaster.
Are you thinking of starting up a program again? Or just kind of doing things by feel for now?
1 Like
Same here - my problem is most likely poor mobility. Not sure why being able to lay the bar on your delts are considered all that important for the press, seem to work fine without it for me at least.
1 Like
1/4 Monday
Fasting bloodwork this morning for a routine physical, so I won’t go to the gym. Will go tomorrow instead, and walk unweighted around my neighborhood this morning. I read that exercise before fasting bloodwork can temporarily elevate markers that should otherwise be low. This will, I think, be my first bloodwork in a long time, hopefully no issues.
Yesterday took two weighted walks with family, 1 mile each, plus yard work and moving equipment from my garage to my new shop. A very good day.
Will get started seeking medical attention for the elbow today.
1 Like