2021-12-01
AM: Just Run, somewhere in week 7 me thinks
PM: abs and calves
Made a Christmas present for a dear friend
This is a character from the film Song of the Sea.
Recipient will be given the option to colour it or leave it black and white.
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YouTubeās algorithm does so not get me. It keeps recommending me misogynistic Zyzz content despite me repeatedly asking it to not recommend those channels and that kind of content. Also, it seems to believe Iām obsessed about the brachialis after watching one video about discerning if pain is from golferās elbow or a brachialis problem.
Tech is trash.
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2021-12-02
AM:
Elbow rehab
Bouldering, couldnāt quite figure this problem out. I had one go (not recorded) wherein I got my hip closer and could stand upright but as is evident in this video I donāt have the reach to touch the final hold.
PM:
Elbow rehab
Hangboarding
-6kg open-hand, 7 second hang, 2 minute rest, 4 sets
-12kg half-crimp, 7 second hang, 2 minute rest, 4 sets
-22kg two-finger pocket (middle/ring), 7 second hand, 2 minute rest, 4 sets.
Upper body workout
Dips, 3 sets of 6, omni-contraction style (see previous workouts)
Weighted vest push-ups 1+0.5 reps, 4 sets of 5 (see previous workouts)
Bench Press ā to see how my shoulder is fairing ā 3 sets of 5 @ 60kg, I probably have 80 in me still but itās not the best for my particular shoulder joint.
Some remedial band-stuff in between sets, heavy pull-aparts, a low number of face pulls.
Seated upper back row, some with fat gripz, some with straps.
DB Shrugs 4 sets to failure
Zottman curls 3 sets to failure
Push-up challenge set in smith machine. Started at the bottom rung, went to failure, hopped up one rung, repeat until I was essentially standing upright.
@Koestrizer thoughts? 
I know you said it is tough to do over the internet so if you donāt want to spend the time, I totally respect that. No obligation.
The bench is a little slippery, if I do it again Iād add a band around it so itād be easier to stay on the traps. I realise I donāt really bench with a style that builds the chest, and thatās okay with me, I just want to be able to do one horizontal pressing motion pain-free as then maybe I could coax my body into accepting pressing DBs in the future and add some more motions to my repetoire.
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What is your main goal? Hypertrophy or functional or strength?
And max BP/OHP/Squat?
No idea, like the above was my first bench in an indeterminate amount of time. A year? More. Was doing 85-90 or something like that before giving it up because of being in persistent pain around my neck/shoulder/collarbone area.
No idea, recently did 52 kilo for 3 reps
No idea, canāt back squat currently (elbow tendonitis) and havenāt been able to back squat for quite some time. I was training with 140 kilos before. Recently did 3 reps at 90 in the front squat.
This probably, but Iām not going to sue anyone if I get big and/or strong in the process.
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I have no problem doing that, I am just questioning if youāre going to get a lot out of it, haha.
The elbows seem overly tucked but I donāt think thatās necessarily a reason for your pain. Especially not if like you said, you can produce that pain even doing the movement in the air. However I am willing to point out the following: The bench press variations all hurt but dips and push ups do not, as well as overhead.
Whatās the main difference? Not the direction of pressing but the scapular movement. The push ups and dips let you move them freely/ require free movement, while you, as seen in the video, focus very strictly on pinning them in position for the bench press.
Could be a first direction for further investigation.
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Weāll see?
Iām not actively tucking, if thatās worth anything for your process.
This is a good observation. Iāve thought of it myself. I know I pin my shoulder blades during the barbell bench, that was the rage when I started lifting.
I āknowā I probably shouldnāt, I saw the Kabuki Strength video making its rounds, Iāve seen @flappinit talk about allowing the scapula to move freely.
It is possible if I were to bring this bench back into rotation that by pinning them as Iām doing here Iād re-illicit the pain and wear at the joint.
With that said, the most recent time I triggered this whole she-bang anew was during a ring push-up with a weighted vest (free moving scapula). And, I canāt for the life of me figure it out on my own. The scalenes are tight, the trapezius is tight, and the entire shoulder is very sensitive to being loaded by say a heavy backpack or even just a standing calf raise machine makes it feel as if the shoulder is about to come loose. Even vertical hanging also gives me the sensation that things are ālooseā. Almost out of socket. But Iāve never subluxed my shoulder.
Iām not planning on bringing barbell bench presses back, as I said I would get to 25 ring dips first, until I consider making benching a main movement again.
With all of that said, I re-iterate that most of the reps today did not create pain (despite me already being in pain from said push-up curfuffle).
The absolute worst movement is ironically an overhead movement, namely this,
I tried it way back when because I want to build my triceps but golly nothing has ever hurt as bad as that one.
I havenāt seen either. I donāt view the shoulder blade debate on benching as a black and white but there is a point for not focusing too much on stabling them in place (yeah I know it was all the rage and mostly still ist).
Might have been too heavy for an already senstivized area. Thereās always multiple factors, so focusing solely on free scapula/ pinned scapula isnāt the solution either.
Hmm interesting. Maybe strengthening that area could help or even doing some nerve gliding? I might be able to send something your way later (write me on messenger if I forget).
Hahahah, thatās going to be a tall order dude 
But Iāll remind you through other channels! No rush
I meant the app we use to communicate. Not the app named āmessengerā 
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This is what I hope for. I can probably make due with stronger lower traps, but Iām having trouble progressively overloading them. Iāve been able to add reps and control but it is a slow process.
Iām somewhat kyphotic and I know thatās never good for shoulders. I work on it, within reason. I find too much thoraic extension creates too big of a change too quickly. Slow and steady seems better for the spine.
Iāll send you a picture I shot today that you might find interesting.
The screens I mentioned here are still something I fail
I didnāt mean that area per se.
Not necessarily true.
Iāll get back to the topic hopefully tomorrow but more likely in the private chat because as it has been established, I mainly type on my phone and am very lazy at that, so I might resolve to voice messages and will link you an article or two.
Another movement you might be interested to know causes pain is Tate side-bends. Thatās when you have a cable set high and have your side to it, grip the handle and bend laterally at the mid-section.
Hey brother Iām back on the forums so just touching base with everyone. How are you? How are you going on life and lifting?
Iām alright, life is a bit of a muddle, training is going quite okay! Having another spell where Iām bored, so Iām just putting some work in, and will soon settle into a new groove I suspect.
Thanks for stopping by, glad you are back! Are you alright?
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2021-12-03
Deadlift omni-contraction style, 120kg seemed to be the right weight. Extrapolating from that puts my max at about where it was at pre-(re)injury so thatās cool. Thinking about borrowing ideas from the elbow rehab but I donāt have the time to do that fully.
Tried floating deadlifts as I recall @anna_5588 did those. I hated them, they felt useless for me and my weaknesses.
Frankenstein Squats from the bottom 3x8-10 reps, these were great
Barbell Hip Thrust 3x8-10 reps w 2s pause. Did some kind of drop-set thing too
Conditioning (2 rounds)
10 KB swings
2 ring dips
15 swings
3 dips
25 swings
5 dips
50 swings
completed in something like 8 minutes. Probably have to start using a heavier KB. I didnāt start feeling worked until round 2.
2021-12-04
AM: Lead-climbing & elbow rehab
Afternoon: Weighted Vest Walk (8km)
PM: Elbow rehab
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Ye Iām ok. Life is about as stressful as itās ever been for me but I try balance it out with a lot of fulfilling interactions with other people and enjoying the gains.
Wat dis? Never heard of before.
And what are your training goals atm?
Itās 6 reps,
First 2, slow eccentric (5-6s)
3-4, pause at the halfway point during the eccentric (3s)
Final 2, normal reps.
Geh, I donāt really have any goals or objectives at the moment. Iām having some trouble with my elbows and shoulder so Iām just trying to progress things that donāt make either worse while trying to rehab elbows and figure out why my shoulder is messed up (seeing a professional on Tuesday).
I havenāt cut out all aggravating movements, but I think Iāve been fairly reasonable in what Iāve maintained. The elbow is the toughest to work around as it means no back squats, no handstands, no lever work, and modified climbing. But, like, Iām trying to get back into doing straight-bar deadlifts after I had a successful stint with trap-bar and if I donāt wear a strap on the arm where it is worst it just hurts ā even with light weights.
But my front squat is up, as is my overhead pressing.
Did you miss the camaraderie here? I guess what Iām asking is, what brings you back?
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Ye I do miss interacting with u guys. Lifeās a lil less busy now so Iām trying to connect with everyone more IRL and on social media.
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