I’ll drop you a voice message on IG about your elbow because I’m too lazy to type right now.
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I’ve had this a couple of times over the years and tbh the only thing that cured it was a 6 month layoff during the first COVID lockdown
I tried everything as well. Thera flex band, cortisone shot etc
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Wednesday 7th December - volume week 4
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 2
115 x 3 (253 lbs) - solid 3 reps all paused o asked one of the trainers to spot me but had no issues
95 x max x 3 sets (209 lbs) - 10, 10, 10
Left shoulder a little cranky. Solid pressing tonight. Last rep of the last set was very close to RPE 9.5, would have had one more with a spotter but not in my own.
Bent over row
100 x max x 4 sets (220 lbs) - 10, 9, 9, 8
Hard hard work.
Seated BNP
55 x 3 sets (121 lbs) - 8, 8, 8
SS
Fat bar pull ups
3 x 3 sets these felt ok in my forearm
Dips
3 x max - 15, 15, 15
Pure pain for every rep. Upper body soreness is next levels.
Good good session. Big pump and pain.
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Some more random shots
Bars, logs or monster Dumbell anyone ?
More bars to choose from
Apparently everything is better in Texas
Fat pull up bar I used tonight
64lg (140lbs) kettlebell swings anyone ??
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Thanks mate. I’ll listen to them soon, just got back from the gym and need to eat
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Bit of bench from tonight
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Bench on YT for those without IG
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Back on the burpees tonight. Got to 70 unbroken before I took some extra breath. Got 100 done in 10 minutes. Happy with that
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Friday 9th Dec - volume week 4
Squat
Bar x 10
70 x 5
90 x 3
Sleeves on
110 x 3
Belt on
130 x 3
150 x 3 (330 lbs). Solid enough
105 x max - 22 reps but wasn’t happy, lower back went before my legs. Disappointed with myself here. I know I can do more than this.
Lower back pump was insane.
Clean n press
60 x 10 x 3 sets
Fk these are tough. Lungs were popping and I was getting dizzy. Brutal full body workout!
Leg ext
40 drop set
These are so horrible.
RDL
135 x 3 sets - 6, 6, 6
Leg curls
36 x 12 x 3 sets
Massive calf cramps on these. I blame @SvenG
Hamstrings were then cramping all the way home in the car.
And that is another Friday night or pain finished. Thank goodness.
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Video of tonight’s squats and a little gym tour of one end of the gym
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Strongman Saturday conditioning session. Decided to mix a grace WOD with burpees. 30 axle clean and jerk (press) with 3 burpees after each press. Then added 10 burpees at the end to round it to 100.
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It’s not just us. Your adoring fans are legion
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My appetite is ferocious right now. Weather is so nice here today, bright sunshine, 25C with a cool breeze. After training this morning spend a couple
Of hours outside in the sun washing the cars. Had a big protein smoothie after training and 2 big beef and avacado sarnis for lunch and I am still hungry.
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Leg doms this afternoon is next level. They hurt everywhere. Quads, hamstrings, calves, hips, glutes. I already know that Tomorrow will not be fun.
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Sore and really tired today. Was tired last night to the point I started falling asleep on the couch which I rarely do. Went to bed a little early and passed out until about 6am. Been tired all day so decided to get off my backside and do some burpees.
Todays session I added the 10kg (22lbs) weight vest to make it more challenging.
50 x 2 pump burpees with a squat after each one
Total 50 burpees, 100 push ups, 50 squats.
Felt much better after.
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General update:
My body is feeling pretty good. OK my left elbow is sore AF but it is not impacting on my overall training and I am managing it. I actually have a physio appointment later today (Monday) so I can get a diagnosis and know what I am dealing with.
The volume training is going well and my clothes are getting tighter again, particularly my work pants and shorts which is always a nice sign. Strength also seems to be holding well across this block. It seems like mixing a heavy set with some volume is a good approach for me.
My engine is really starting to purr, the burpees and strongman conditioning work are keeping me mobile but also making the gym sessions feel easy…er. I am getting a decent amount of muscle soreness but so far none of the knee tendon pain or hip issues I had by the end of super squats.
2 more weeks to go on this volume train and then a 2 week break where i will only get in a couple of gym sessions but still some burpees on most days. Already looking forward to the new year and getting back to trying to build some strength.
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Last night I dozed off on the couch to whatever Christmas movie my son was watching. I woke up in a panic drowning on my own drool. My wife saw the whole thing; I assume she knows what a lucky woman she is.
I don’t know why I tell this story except to pretend there’s some equivalence in you being sleepy on the couch and me barely being able to survive a nap
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I feel your pain mate
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Sign of aging I feel.
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