Pete, hope you and yours get healed up. Have a sister in Eden Prairie and heard about the snow. I grew up wanting snow, now not so much. Sinus infections suck. Broken noses from wrestling is my nemesis.
Stay strong!
Six months later back to Los Campeones for deadlifts. Benjamin the owner said he had a vision this morning that I would be there today. True story.
hanging leg raise toe to bar 3 x 6
raw convetional 135 x 6, 225/315/405 x 2, add a pair of chains per set up to 405 + 5 pair of chains (approx 650 at top) x 2. easy enough, but haven’t pulled from floor in forever, form was shit up until last set, completely on my toes
played around with some yoke bar box squats, 90 degree leg presses for a bit
circuit:
cable abs/leg extension/calves/ghr 5 x some for each
good to be back at one of my homes, will resume training here at least a couple of times a month
Good, strong work in here despite the illness.
last night
bent laterals 40s/50s/60s/70s x 12
laterals 4 x 20, light
rope cable front raise 5 x 10-12
cable up rows 5 x 10-12
pin wheel curls 45s/60s/75s/85s x 8
bb curls 4 x 15
alt cable curls 4 x 12-15
hammer preacher curls 4 x some
kick backs 4 x 12-15
cable extensions 4 x 10
pressdowns 4 x 20-30
forearms some x some
this a.m. 25 elliptical
well apparently the cambered spider bar took a crapper due to bad welding so I decided to man up and do some raw box squats with the texas bar. shoulder/tri/elbow feeling good enough for straight bar so went for it, cautiously, in a semi deload mode because I also still felt beat to shit from pulling from the floor on monday
box squats, texas squat bar 145/235/325/325/375/415 x 5, no elbow pain what so ever.
1 leg leg press 4 x 8
ghr 4 x 8-10
band gms black band x 10, black band + green band x 8
rev hyper 3 x some
decline sits 3 x some
yesterday
shrugs w/cambered bar 135/225/315 x 20, 3 x 20 w/405
v grip pulldowns 5 x 12
db rows 5 x 10 w/125, just back and forth
face pulls 5 x 8-15
cable abs 5 x 8-15
treadmill 20 minutes intervals
first time ‘running’ in a couple of months, felt almost good, at least when I quit
Must’ve felt good to squat and have no elbow pain. Do the heavy shrugs bother your elbow?
[quote]gorillavanilla wrote:
Must’ve felt good to squat and have no elbow pain. Do the heavy shrugs bother your elbow?[/quote]
yeah, felt good to be under a normal bar with no pain, but I will post momentarily that I am having some issues pressing. shrugs done’t bother it at all
today: pressing
shoulder rotator circuit x 3, pressdowns x 100
db bench worked up to 110s x 10, post injury pr
close grips 5 x 10 w/185
cable chest press 4 x 10-15
tricep dip machine 4 x 10
pec dec 4 x 15
pressdown ss with tricep pushup 3 x 15 each
dbell incline 1 x 50 w/50s
so am having lots of pain last few weeks in the upper portion of forearm when pressing, on the same side as the elbow blow out. figuring some tendon issue. mulling over next steps
Bet your right on with thinking tendon issues. Do you think taking time off any pressing will help? When I have had bad pain in my forearms due to arthritis and tendonitis I’ve had to switch exercises for a while.
today:
steam 5 minutes
roll, stretch 20 minutes
treadmill: 5 min incline, 10 min 40/20 intervals, 10 min inclines
bike: 10 min 40/20, 10 min steady state
deadlifts (raw conventional) 155 x 10, x 10, 245/335/425/465/515/565/605 x 3
felt good, no tugging or pain on elbow, and I left some in the tank with 605.
front squat supersetted with good morning 135/225/315/315/315 x 6 each.
that sucked
walking lunges 3 x some
ss/w
GHR 3 x some
cable abs 4 x 10
calves 4 x 15
leg ext 4 x 10
Incredible deadlifts there! 605 for 3 is great.
this a.m. met with new chiro, he seems to have his shit together to get me healthy again. I have been dealing with a lot of elbow/forearm pain, and he was able to get on that without a thought, as well as rib and foot stuff that still plagues me, goal is to get healthy enough for a full meet around June
later, after work:
de bench 9 x 3 w/50% of current estimated max
db rows 4 x 10 w/125
cable overhead press 5 x 12, increasing each set
pec deck 4 x 15
rev grip pulldown 4 x 10
face pulls 4 x 20
precor machine press 3 x 15
rolling tris 60s/70s/80s/ x 10
pressdowns 2 x 50
poundstone curls 45 x 100
elliptical 20 min
Great news, sounds like your in good shape with the new chiro. I will be following your progress.
worked from home today. trip out to chiro, guy is fascinated by me, lol. then back home until venturing out to squat night. I am almost living my dream of being a complete shut in. unfortunately a 1/2 inch of snow made all of Minnesota panic, took me and hour fifteen to make a 30 minute drive. too many out of staters here now
DE box squat, straight bar, warm ups then 375 plus green bands x 8 x 2
I’ve said this before, bands suck when you have had time away from them. chiro adjustment helped quite a bit, wasn’t dumping the bar short of the j hooks on my left side like I usually do
short on time now so quick assistance
ghr 3 x 8
hlr 3 x 8
1 legged leg press 3 x 6
rev hyper 3 x 8
still kinda beat from Monday’s dl work. thing that sucked in the next day, Xmas day, I was so tight bending over sucked. I swear when we got to my Mom’s every single female relative was dropping something on Xmas day. now my wife always watches me in these situations and expects me to swoop in and pick stuff up for people. this was in no way going to happen. I tried once when my sister dropped a serving spoon on the floor, and I made it half way to the floor and looked up at here and shook my head. she (all 120 lb of her) bent down with a serving platter full of prime rib and scooped up the offending spoon with no problem. fml
she probably does a mean turkish getup, too 
Is the forearm/elbow thing lateral epicondilitis? I had that for a bit after my shoulder surgery and it was a bitch. Here’s to feeling better.
yesterday
foam roll, stretch 20 min
incline tread 25
elliptical 20
today
rotator work, stretch, pressdowns, hammer curls
close grips with manpon worked up to 285 x 6
dead stop benches in rack 1 x 10 w/225
db bench 65s/80s x 20, 95s x 17
incline bench 1 x 30 w/135
bent laterals 3 x 15 w/50s
cable up rows 4 x 10-12
pressdowns ss/w diamond push ups 3 x 15 each
hammer curls 55s/65s/75s x 8
ez curls 3 x 10
wrist curls 4 x some