elliptical 20 min
treadmill steap incline 20 min
roll, stretch
long rush hour drive to train with wifey
rotator work, stretching, etc
warm ups then DE bench 175 + dbl minis 8 x 3
close grips 3 x 6
face pulls 3 x 12
close grips bothering lame elbow, cut them short
dips 5 x 20
wide pulldowns 5 x 10
tates 5 x 10
bent laterals 5 x 10
machine declines 3 x 12
seated dbell hange cleans 3 x 12
laterals 30s/40s/50s x 10
rope hammer curls 3 x 12
bike tabata 6 min
looks like you got your swole on
[quote]mjnewland wrote:
looks like you got your swole on[/quote]
gotta build some muscle to move some weight
[quote]PeteS wrote:
gotta build some muscle to move some weight[/quote]
And we all know you have trouble moving anything substantial.
yesterday:
foam roll
elliptical x 20min
walk outside x 1 mile
stretch
lower stuff
felt like crap all day, tired, cranky. work days getting longer, harder, more stressful with newish job. didn’t think I had shit in the can for tonight. picked SSB for squatting tonight to give some relief to strained elbow
ssb close stance box squat 135 x 10, 225/315 x 5, 405/455/495/515 x 3. right around previous PR. Would have had more in the tank but I was all twisted and putting most of the weight on right leg. need to get into chiro
suit on, straps up, sumo dl 3 x 1 at 415. just some form work. first time getting to bar with straps up
decline sits 4 x 10
ghr 4 x 10
done, not a lot of volume and not a lot of weight, but enough work to progress. got home and wife passed on some bad news about a close friend and local PL legend, shit the guy got me into a shirt the first time; already battling parkinsons and other health issues, just found out he has prostate cancer. I am not the type to usually pray for someone, but the guy deserves a fucking break…
today:
rev grip pulldowns 7 sets up to stack for 8
bent rows, 135/225 x 10, 275/315/335 x 8, 275 x 15
dbell row 3 x 10 w/130
ez curls 5 x 8-10 @ 135
hammer curls 70s/80s/90s x 8
cable curls some x some
bike tabta 10 min
I’m sorry about your rough day. And the friend.
About your elbow . . . is that the same side as your torn cuff?
[quote]kpsnap wrote:
I’m sorry about your rough day. And the friend.
About your elbow . . . is that the same side as your torn cuff? [/quote]
yep however the elbow is an injury that has been reoccurring for many years, predates shoulder issues
shit show benching, 440 in hands and elbow totally gives out.
skipped deadlifting today, figured way too injury prone. bloody mary’s and football instead.
figure elbow is a good old fashioned sprain. RICE for the next few days, see where I am at.
30 min elliptical, while wearing an eblow sleeve. fml
Hope the elbow is feeling better Pete.
stopped at gym and did some cardio on the way home, 40 minutes total, then some ab work
when changing shirts I noticed my inner tricep had some significant bruising. since the elbow started subsiding yesterday had been feeling a bit of soreness in the area. guess I tore the fucker. my only thought was, god, I can’t believe it has taken me this long to tear a muscle where I get visible bruising…
Sorry man, hopefully it isn’t torn, doesn’t make much sense that the bruising was delayed for that long if it is. When are going to get it checked?
Huh, you dont feel anything when you tear a muscle? Or are you just used to feeling pain when benching??
But more importantly what did you put in that Bloody Mary? Hehe my last one had a feast in it, sooo good.
JK, but not the feast part 
[quote]Up wrote:
Huh, you dont feel anything when you tear a muscle? Or are you just used to feeling pain when benching??
But more importantly what did you put in that Bloody Mary? Hehe my last one had a feast in it, sooo good.
JK, but not the feast part ;)[/quote]
I felt my elbow collapsing as 440 dumped across my chest. The elbow pain was way more significant that the tricep pain.
First couple Bloody Mary’s were tomoato juice, worscester, tobasco, horse radish, steak salt on the rim, lime, celery, olives. They got more basic after that:)
[quote]DBasler wrote:
Sorry man, hopefully it isn’t torn, doesn’t make much sense that the bruising was delayed for that long if it is. When are going to get it checked?[/quote]
Not significant enough to pay for an MRI. Ice, rest, etc. I actually have full range of motion and the pain in pretty mellow at this point. Can flex the tricep fully so it is not detached.
Hope the tricep/elbow thing clears up soon. Pete I remember when you first started posting I thought you were a bench specialist, it was only way later you mentioned problems with your knee. Since then I remember your shoulder, I am really impressed with how you and other powerlifters work through injuries that would make others just quit. Have you had a recent stretch where everything was healed up and feeling good?
[quote]Scotto wrote:
Hope the tricep/elbow thing clears up soon. Pete I remember when you first started posting I thought you were a bench specialist, it was only way later you mentioned problems with your knee. Since then I remember your shoulder, I am really impressed with how you and other powerlifters work through injuries that would make others just quit. Have you had a recent stretch where everything was healed up and feeling good?[/quote]
2011 was pretty clear of injuries. 2012 has been a bitch altogether in that regards though