Trying to be patient, build strength slow on the main lifts. A few aches here and there on the squats. Trying to force a little more upright posture going down to the hole. My right hamstring issue is starting to resurface. I felt it trying to build up running over a year ago in the same spot. I hope the issue doesnāt grow larger.
A1) Barbell Standing Overhead Press: (bar) X10, 85lbs x3, 100lbs x3, 110lbs x3, x5, x5
B1) Barbell Romanian Deadlift: (bar) x10, 125lbs x3, 140lbs x3, 160lbs x3, x5, x6
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x5, x4
B1) Soleus Raises Seated (70lbs) X10, X10, x9
C1) Lying Hamstring Curls: 120lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x2 ea
E1) Supported Barbell Wrist Extensions: off preacher pad 40lbs X10, x6 30lbs X20 burning bad
F1) Cable Face Pull/shoulder ER with single arm handle :17.5lbs X20, x20 ea
Elbow pain still with me, on both sides now, but right>left. It bothers me with pressing lifts mostly but a little with the pull-ups. Iām ignoring it for now.
A1) Barbell Standing Overhead Press: (bar) X10, 85lbs x5, 95lbs x5, 110lbs x5, x5
B1) Barbell Romanian Deadlift: (bar) x10, 120lbs x5, 140lbs x5, 160lbs x5, x6
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x5, x4
B1) Soleus Raises Seated (70lbs) X10, X10, x9
C1) Lying Hamstring Curls: 120lbs x8, x8, x6
D1) Lateral Plank Holds (off feet, BWT) skipped
E1) Supported Barbell Wrist Extensions: off preacher pad: 30lbs X20, x12, x10 burning bad
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15 ea
Got on the Air-assault bike and pedaled for 5 min at around 9mph. Wow do I suck at this. Not only did I suck some wind pretty quickly, my quads around my knees started burning quite a bit.
Also I have prepared my pre-Thanksgiving gut for the past several months hanging out like a jello-y blob. I suck.
Diet summary from last week. Not a wonder why nothing much has changed with composition. I know I can do better than this.
A1)Barbell Back Squats: (warm up sets x2) 135lbs x5, 155lbs x5, 175lbs x5, x5, x5- back felt decent with belt, tried to stay upright but below parallel knee bend
B1) Barbell Bench Press: (warm up sets x2) 120lbs x5, 135lbs x5, 155lbs x5, x8-medial elbow hurt the whole time, I might have to switch back to dumbbells with comparable weight as I try to rehab the tendinitis.
C1) Standing EZ- Barbell Curl: 60lbs X20, X15, x10- went for wide grip to lessen elbow pain and curled bar- lots of reps and slightly lighter
D1)Dumbbell RESS 25lbs (ea) X10, X10 ea
E1) Standing Triceps Press down (rope handle) skipped
F1) Seated Straight Knee Calf Raise Machine: 175lbs X10, 220lbs X10, x10, x10
G1) Decline Reverse Crunch (Knees Bent) Bwt X15, x10
A1)Barbell Back Squats: Skipped
B1) Dumbbells Bench Press: (warm up sets x2)100lbs x10- elbows slightly tucked was least painful on right
C1) Standing EZ- Barbell Curl: 80lbs X10,x10, X10, x8- went for wide grip to lessen elbow pain and curled bar
D1)Dumbbell RESS in Smith Machine 50lbs X10, X10, x10 ea- set the bar low in the rack to hook my leg on, much more comfortable and lower than the normal bench height, grabbed one 50lbs DB and went at it
Air Assault Bike, 15 min steady at about 8 mph
Ok- if ever I needed a de-load week I think this is it. First off, multiple things still hurt- my right elbow being the worst, left side of my back and knee. Iāve tried a few warm up methods and am using my lifting belt, but decided not to squat today out of fear of making it worse. Normal push ups do not bother my elbow, but most presses, curls, and pulls fire it up. Makes me want to ditch all barbell movements for a while, but then Iām really quitting 5:3:1 again.
I didnāt sleep well last night. The big reason being some bad news last evening. My wife had ANA antibodies tested and the results show she may have Lupus. We have suspected something was very wrong with her body for years and she already has one autoimmune disease, so it seems to fit. So much isnāt known about Lupus- even an agreed diagnosis from what Iām understanding. I feel terrible for her and the years ahead of what she will go though She has had no energy the past year and doesnāt usually even want to go on walks anymore.
Why are medical diagnoses always worse for the ones we love than ourselves? I feel like I could deal better if it were me.
