Clockin' A Grip

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Conditioning
In the past, my DE Lower workout was much heavier because the moves were partial. I did way more Work(physics definition) in the same time, so my Conditioning was way better. The upper body workout out I’m trying(struggling) to get through now is based on this superior conditioning.

Reps
In the past I did many many reps (often 4 x25, or 4x75) for “delts” and “tris.” In reality, I was doing many reps to Rehab my shoulder/elbow joints. What was great to eliminate tendonitis ( I think?) is not great to build some muscles. All these reps at higher weights are leaving me too fatigued for the next session.

Workouts per week
Through the fall, I used a 4 day routine, spread over M-W-F-M. So one fewer session per week and way more rest between sessions. So I could do more per workout. For the last 10 weeks I’ve gone 4 times. I guess im using twice in 10 days volume, twice in 7 days.

The function is off, so output is off. f= (z + y )/3x is played out. Now it must be f= (z’ + y’ )/4x.

Time to get focused and cut some junk.

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662

Have you considered cuffs for your elbow? They don’t quite fix the problem, but they make some exercises feasible while it gets rehabbed, or so I have found.

663

So sensitive…is it your mangina bleeding

664

Way back, when my elbow was the worst I thought No Cuff. I figured the pain was caused by my loose shoulder position, and a cuff would be a crutch and make me less likely to sort out the shoulder.

Then I started to make some progress, elbow felt good, and I just forgot about it.

Now, I think it probably makes a lot of sense to use some equipment. It feels more like a preventative measure to stay ahead of an issue I could be prone to, and less like using the Puss Pad.

Is mark bell/slingshot/gansta who I should check out? Inzer?

665

NOBODY UNDERSTANDS ME!
7859938050_6c6de0da93

3 Likes
666

The Mark Bell version 2.0 are very good. Or, if you have some stiff knee wraps lying around you won’t use again and a cooperative tailor somewhere, you can get your own made.

667

I’m thinking about snagging some cuff myself. I already wear knee sleeves, so why not lol. If I do this though, I’m going to keep with an upper lower split, so I don’t look like a kid on a bike dressed by worried parents.

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668

Elbow sleeves just feel good…

669

Never found elbows sleeves to do much. Cuffs, different story. Knee sleeves help though, so maybe my elbow sleeves weren’t tight enough.

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670

I’ve found elbow sleeves helpful in preventing elbow issues… But then again I’m pretty sure my problem was not having warm joints… Could have just tried warming up more

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671

Holy shit lol

Flats, the only math you need is multiples of 45!!!

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672

Haha!

Math is hard! Let’s say that I put sooo many chocolate chips into the cookie dough that they fell apart and melted in the oven.

Band Pushdowns are cool. But using the light band may be holding my bench press back.

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673

2-18

Seated DB Cleans x12/Dumbbell Rear Delts x12
Twice

Bench Press, Multiple Widish Grips
155 x8 x8

Barbell Bent Rows, 65 x8 between sets

Dumbbell Shrug, Facing Incline Bench
65/70/70 x10 with 2 count hold

Paired With Seated Rear Delt Raise x10/Standing Side Delt x10 (3 sets)

Mini Band Pushdown (20 elbows in/20 elbows out/20 overhead)
Dumbbell Hammer Curls x 20
3 pairs

Back on track. Will less produce more?

1 Like
674

Quite possibly.

675

No dumbbell bench pressing! It felt like I was getting away with something today. And my body remembered how to bench press without hundreds of potentiation warm up reps.

676

There is definitely something to be said for directness and specificity. Stuff like DB bench (and box squats, front squats, block pulls, etc) are great and can help heaps but periodically it helps just as much to use the main lifts.

677

2-19 ME Lower

Sidebend/ Bad Girls with Short Mini Band/Laying Leg Curls with slow lowering
Twice around

Parallel Box Squat with 2 Inch Cambered Bar
A few going up, they felt good
235 x1
260 x1 (+20)
280 x1 (+40)
300 x1 (+60! Accidental Gains!)

Sumo Stiff Leg Deadlift, Plates on 2 inch blocks
205 x7, 7, 12

Paired with Wide Neutral Grip Pulldowns
140 x15, 15, 20

Seated Calf Raise x15
Reverse Hypers (140) x15
3 pairs

Sidebend x12 with hold at end
Williams Shrugg (2 plates) x15
3 pairs

Fantastic workout. Had to count the plates 3 times on +60 box squat. That shit really was reality.

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Young Eli from my gym is Tennessee 113 pound Wrestling Champ! Little dude had first round pins in the 1st two rounds of the state tournament, a tough semi-final, then a 2:19 pin in the finals.

Train hard, win Easy!

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679

Future Plans

-Lower body results have exceeded expectations. A bunch. And I’m less sore/fatigued than when I started. I have Conjugated the work to my Body! I’ve got to keep doing this same stuff until it doesn’t work so well.

For DE Squat, I’ll switch the 2 inch Cambered Bar in. Parallel Box. New stance, new ROM, new gains. Potential Problem, my shoulders can’t handle reaching back to the bar for 9 weeks. Potential Solution, Saftey Squat Bar or Top Squat “Handle” or just switching back to front squat.

For Deadlift, Pin 1 Conventional against green bands(around 130 tension) for 3 weeks. Stand on Block for 3 weeks, then probably stand on Block + Plate or 2 blocks for 3 weeks. This will be way easier than dragging chains around. Potential Issue, too much lower back from too much conventional. Potential Solution, switch to Sumo Stance and higher pins.

For Max Effort, I want to keep it fresh and exciting. It got to be a bit of a drag using the same 4 lifts and making 5 pound PRs. Will for sure hit Sumo dead from 2 inch blocks, parallel box front squat and Defecit Deadlift against little red bands sometime though.

For assistance, Pulldowns stay in. I’ll just try to continue to use handles/grips that are challenging to do correctly, then focus on doing them correctly. Stiff Leg sumo will still produce many gains, so I’ll keep that in. Slow progression because this lift is a perfect fit for my special snowflake body.

For pump stuff, Williams shrug and reverse Hypers are in. Sidebends are great practice to get my shoulder low, my arm long, and lat and oblique working, so they stay in. Calf raises have helped me to keep my feet on the floor during deads, so they can hang around a little longer. Maybe leg extensions were helpful too? Some single leg curls for balance. I’ll do these by feel, 3 maybe 4 “Single Joint Exercises,” whatever feels good that day.

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680

I’m beginning to think leg extensions are a massively underrated exercise for PLers.