Good you are getting back in the groove.
I find light weight/high rep helps for soreness between the tendon and the muscle especially well.
Do you have a a lump in the muscle where the impingement is?
Good lifting.
Not so much in terms of a lump. I’m assuming you mean “not a knot” and something more like a cyst. Some tender spots on the humerus side of the lateral epicondyle. On the ulnar side I have an extensor that’s tight all the way down to the wrist.
Had a hot bath with Epsom salts last night, massaged the extensors - or rather mashed the knotty parts with my thumb. Problem is I tend to lie right on my elbow sometimes when I sleep which does not help. Time for a king sized bed me thinks.
No, I was seeing if you had an adhesion, basically a hard knot that doesn’t go away without physical manipulation. If the tightness is all the way down to the wrists, your tendons might be an issue as well. Sounds like you have things well in hand though.
I’ve found how I sleep or how I sit at my desk more likely to cause me injury as well.
Keep moving!
There’s probably a few adhesions in there. Probably a bit of tendinitis in both forearms/elbows from excessive guitar playing in my teens. I’m going to dig in with the lacrosse ball when I get home. For now I do have a tennis ball to do the same at work. Just used it on my shoulders and pecs against the wall and I can get the ulnar nerve going when i dig into the left latissimus dorsi - but there are several spots that can do that all down the brachial complex.
Yes! to the desk! I notice bad habits associated with this elbow at the office desk. I saddle my gut up to the desk, put my forearms on the desk. It’s an L-shaped desk with the extension on my left. I get into that corner so my left elbow is on the desk. Then there’s the chair. I jut removed the arms an hour or two ago because I tend to lean on the left elbow while mousing with the right arm.
Multiple times in the last few hours I notice I reset the keyboard to about 12 inches in and lo-and-behold my forearms are on the desk again.
Fucking sitting and computer work is killing me too. Not to mention the little gremlins in the computers and servers making my blood pressure rise.
Yeah, my blood pressure has gone for the worse recently. We have a massive server upgrade across the entire company and we’re down one person for the forseeable future so lots of overtime.
At least it’s now cold and my garage does not feel like a crucible. I enjoy the winter workouts better - well - above minus ten Celsius inside the garage - so minus twenty outside (Yay for insulating the garage last winter)
Chargeable overtime or salary overtime? Both suck, but the second one blows as well. Good luck with the upgrade.
My workout area is in the colder end of the house, so I grabbed a little space heater. I run it for 10 minutes then shut it off as I start to workout then as I warm up the room cools and I stay comfortable.
Fortunately chargeable overtime. I had a salary overtime position in the past and it totally blew. Today was one of those days where nothing seemed to go right. Brain is on long weekend mode. Yes, we get Remembrance day off. Woo!
I have one of those heating units you attach to the top of a propane tank. Because it’s concrete under foot it just does not transfer much heat. I may put it next to the squat rack to get some heat transfer that way when it does get bitingly cold. I usually stand in front of it between sets to get a bit of heat in me and then on to the next iron cold set. I’d still like to set up a lifting platform but the ambition to do so is much too low.
The plan was 2x4s on their face at the base spaced about 12" apart with 1-1.5" rigid insulation between the “joists” and two sheets of 3/4" ply on top. Nothing fancy for the plywood just what goes over the floor joists in a house. Because the trusses are at 8’ and I’m 6’3" I don’t have much head room to lose so I need to make the platform as short as possible. This way I get some protection from dropped lifts (and some sound dampening) plus a bit of space from the concrete so heat directed to the platform doesn’t get sucked into the abyss.
… but I have to really want to do it. Rent a truck and the works. It’s not the physical work that is daunting, just the inconvenience now that I don’t have my minivan.
Anyhoo, off to pick up my wife from work.
DEATH TO QUADS!!
20131108 - Wk 1 Day 4 - Squats (or in my case, squish)
Warm-ups - mobility swings… and unfortunately that was it . o O (idiot!)
Squat
85x5, 105x5, 125x5 (normally I do three here. I got gung-ho because this is my first squat session in ages!)
135x5, 155x5, 175x6
5x10@65 lbs
Side Raises
3x10@45lb per side. Right side first immediately followed by the left, short rest, next set, etc…
Round the worlds *
2x20@45lb.
- Immediately following the side raises I thought of needing something that counters rotational forces and the first thing that came to mind was basketball players passing the ball left to right back to front. Why not do it with a plate. I have a pair of Weider 45s that have a wide edge that I can hold and I get purchase almost to the second knuckle… well it’s tricky, but it gets the abs/lower back (my insane pump from the squats went away) and you get something of a shoulder warm up and static grip workout.
Now, the six on the last set. On that last rep I felt/heard some force tear down the anterior medial side of my shin. I had a tib/fib break on that leg when I was 17/18. Worst case scenario is a stress fracture on the tibia, best case is adhesions between muscle and bone breaking. I immediately racked and stopped the set, waited a few minutes; fortunately there was no pain so I carried on with my BBB sets with no pain - there was pain, but it was all in my quads!!
Musical selection: Joe Satriani (whom I saw come through town a few weeks ago. Awesome!) - Black Holes and Wormhole Wizards. Yes, it’s a repeat but I’ll reiterate Mike Keneally’s keyboard work is out of this world. He has a mind blowing solo at 4:17.
Good idea on the garage. It takes suprisingly little trapper air between you and the concrete to keep you warm.
I used to do something like that for rotational work when I was throwing. I had to waiste height plate forms, and I stacked the plate on one. Then I moved them over in stacks to the other platform while keeping my hips locked and just turning at the waist. Then repeat…
Good to see you starting to go full tilt. Why can’t we work out at the same time? Be careful week after next, I should be back under the bar again by then.
Why must I be careful the week after next? Next week is the one to worry about. For whatever reason I find the “3” week harder than the “531” week.
It feels good to barely be able to walk. Last night was fun if not painful. I think we’re all masochists at heart. Fortunately that sharp pain was short lived. No swelling or other pains in the calf. Just quad annihilation.
Sorry, it wasn’t something sensible, just humour. I meant I’ll be lifting again, and as soon as you started up again I hurt my back. 
Aye! My misunderstanding. My brain is working at about 7% of normal.
20111110 - Wk2D1 Military
Warm-ups - YWTLs, 20 face pulls w/ green band
MP
50x5, 60x5, 75x3
85x3, 100x3, 110x7
5x10@45 - Didn’t start feeling that burn until set 4 whereas last week was set 3. Progress is progress. Pauses were in the 30-60 second range.
BB Rows
5x10@75 - No biceps issues this week from the rows. Going to bump it up to 80 on the next run. Pauses were 30, 60, 30, 60 seconds
It’s -11C outside right now. The garage came in at 0C. Gives a whole new meaning to warming up with the bar.
Still wickedly sore from Friday night squatting. Granted I’ve not done anything for active recovery but I’ve not felt much like doing much more than sleeping the last few days. My wife got a flu shot and started exhibiting stomach symptoms and then myself the next day. Lots of napping this weekend, not enough eating.
My favourite part - musical selection! Woohoo. Pulled out an album we all see a track off of on a regular basis on the first page of O35: Frank Zappa’s Apostrophe which includes “Who You Jivin’ With That Cosmik Debris”. Thanks MT for putting that in my head every day.
No, it’s not the studio version with Tina Turner and the Ikettes.
20131111 - Wk2 D2 - Deadlift
Warm-ups - mobility swings, 10 BW squats
DL
100x5, 125x5, 150x3
175x3, 200x3, 225x7
3x10@75 TnG DL
SLDL 2x10@75 (form was breaking down on touch and gos and swapped to a SLDL)
Ab work: Reverse crunches - 10 reps after all DL sets except 3rd TnG and the 2 SLDL sets)
Not sure what the deal is but I’m stupidly sleepy all day. No naps today since I’m back to work tomorrow.
Musical selection: Al DiMeola - Electric Rendezvous. Excellent rock/jazz fusion with Jan Hammer wailing on keys. Best track: Cruisin’
Who hoo its my song, yep I helped write that. I could be lying…about everything. I could actually be a man o_0
My brain isn’t fully working either, but what is TnG DL?
Touch and go deadlift. I’m not resetting at the bottom of the lift - just touching the plate to the floor and back up again.
I am enjoying your log Crushed. You appear to be quite the audiophile…my buds and I used to love Satriani surfing with the alien
Thanks!
Ah, yes. Surfing with the Alien. I was big into Silver Surfer at the time and hey(!) there was an album with the Surfer on the cover. At the ripe age of 13 when I first listened to it. I actually didn’t like it at first as that style of instrumental rock was totally new to me. Now I prefer fusion/jazz/instr. rock about 90% of the time.
Stevie Vai was cool too! But,Stevie Ray vaughn Was the man!