Train hard, rest hard.
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@atlas13 - My dude: somewhere you mentioned Fat Gripz on ab wheel rollouts, but I can’t find it. When you get a chance, can you explain the idea there?
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5/3/1 & Bodybuilding - Interlude - Day 1
Sunday - 13 November 2022
Workout: BB curls, 1435-1445 (10 minutes)
BB curls - 144 (rep PR)
144 unbroken in 7:44—still slow, but much less pausing at the top (and those I did take were super-short) and overall much faster than Friday. Just gotta keep chipping away!
Edit: It’s worth mentioning that I could really feel it in my biceps today, but by the end, my grip and forearms were absolutely hurting, too.
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Pretty sure I mentioned it to @creative_name . Essentially, My right elbow hates me with a passion and wants me to fail in all aspects of life and happiness, so I find creative ways to treat it nicely in order to make up for refusing to stop doing exercises that cause pain lol.
Throwing a pair of fat grips on the ab wheels handle made the movement accessible to me again. Before, I would have some shooting wrist/elbow pain, especially when I was all the way out extended at the bottom. By throwing some fat grips on the handle, the pain went away. I’m not sure why, but using the thicker grip really just made the whole movement feel better on my arms, and in turn I could really focus on contracting my core without being limited by how much pain my elbows could take. I also use a false grip when holding onto the fat grips, which seems to help further.
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Fantastic, man. Thanks for the response!
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Anytime, hope it works for ya.
(Also, cards on the table, there’s like a 50/50 chance I stole that from @T3hPwnisher. I can’t remember all the good idea I’ve stolen from various people at this point, but I think I vaguely recall him mentioning it)
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Don’t know if you stole it from me, but I’ve been doing it for a while for the same reasons: makes my elbows explode less. Good to see it spreading…because it’s about the only good I ever got out of fat gripz, haha.
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5/3/1 & Bodybuilding - Interlude - Day 2
Monday - 14 November 2022
Workout: Some stuff, 1755-1845 (50 minutes)
Squat - 135x10, 185x8, 225x6 | 275x5, 285x3, 295x1
Bench - 135x10, 185x8, 225x6 | 235x5, 245x3, 255x1
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
There is no plan, folks!
Still feeling crap and it took about 20 minutes longer than I wanted it to, but I still got something in today. Wrote down weights but not reps, was thinking 5s across, but got under the bar and decided 10, 8, 6 and then 5s made sense. So there it is, until I hit 275—it just felt all kinds of wrong, so I decided 5, 3, 1 made sense for the “work sets.” 285 felt better, and 295 better still: there was definitely 1 more good rep in there, and I might’ve found 1 more decent one if I really had to. But I didn’t have to, so I didn’t.
Then on to bench. 225x6 and 235x5 were both way harder than they had any right to be, but the last two sets were decent—probably had another 1 or 2 good ones at 255, but just wasn’t going to push it any further.
Burpees + swings were painfully slow today, so that’s bad.
But they got my HR up, so that’s good.
I’m now coughing uncontrollably, so that’s bad.
But it’s more work than I’ve done lately, so that’s good.
I could go on like this all night, so that’s bad.
But I’ll call it there, so that’s good (haha!).
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Interesting. Have you found any other movements the fat grips make happier? My elbows get super cranky on pushing movements.
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Not fat grips exactly, but for a while I swapped all barbell pressing for an axle, and my shoulder really thanked me for it
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My wife’s gym doesn’t have those, but I assume I could get the benefit out of the grips. I imagine it’s worth trying, anyway, it’s no fun to be banged up
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5/3/1 & Bodybuilding - Interlude - Day 3
Tuesday - 15 November 2022
Workout: No training
Maybe just that kind of a day? More as time allows, but it’s late and I’m tired…
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5/3/1 & Bodybuilding - Interlude - Day 4
Wednesday - 16 November 2022
Workout: BB curls, 1915-1930 (15 minutes)
BB curls - 145 (rep PR)
145 unbroken in 8:27, ugh. But I’m hanging on, folks—I’m hanging on!
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This little piece I don’t think gets enough credit. 8:27. You spent 1 damn set that took over 8 minutes. Ik some guys will look at that and go “oh, it’s just one set of barbell curls”. But DUDE, how much time are you actually spending lifting doing you 6x10 of db curls? I would bet not 8 minutes
Edit: fixed a typo, which I am finding more and more. Idk if autocorrect is acting differently with an update, if my thumbs are fatter, or if I am just losing my phone typing ability with old age, but I swear I am finding a typo in almost every post of mine once I look back at it.
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That’s pretty awesome
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I had a feeling this would get you horny.
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Like Satan
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5/3/1 & Bodybuilding - Interlude - Day 5
Thursday - 17 November 2022
Workout: No training
Seems to be turning into that kind of week…
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You make it sound so sophisticated.
“Are you just sitting on the couch all day?”
“No. I’m taking an interlude”
I’m gonna start using it.
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Is this something new out of the US that I have not seen before or a Crossfit WOD
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