Like a flashing billboard
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Monday 12th Dec - volume week 5
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
160 x 2
Belt on
180 x 1
190 x 1. Slow but solid single (a long way from my best)
160 x max - 8 reps, much better than last week.Stopped with 1 or 2 in the tank.
Leg press
220 3
200. 6
160 9
120 10
80 11
40 12
The pump here and quad pain was Fkn stupid. Ouch!!
Dumbell bench (wrist wraps for these)
42.5 x max x 4 sets - 8, 8, 8, 8
SS
Bench supported row
30 x 8 x 4 sets - 8, 8, 8, 8
All nice smooth reps, good pump and sweating hard.
Lat pull downs
59 x 12 x 3 sets
Good session tonight. This was post my trip to the physio, I’ll update you all later about that. I need to eat.
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Ok so I saw a physio today to check out my elbow / forearm issue. Long story short I have tennis elbow. Well I have something with a long name that I can’t pronounce or spell but it is known as te his elbow. Basically an overuse injury of the tendon that connect on the outside the elbow at the top of the forearm. Physio did some massage which was Fkn painful and then stuck a few needles In there.
Going to run some anti inflams for the next 5 days, icing and have modified the gym training slightly to change some movements that affect the tendon the most.
Going back to see him on Saturday morning and see how it’s doing.
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Burpees. 
The physio is an Olympic weightlifter so was interested in my training. I told him about my 3 days in the gym and where I was in my program. He asked me if I had any specific event that may have contributed and I said no. Later when he talked about movements where the hand is cocked back like push ups I then dropped on him the burpee and strongman conditioning work I do. He just smiled and said, so you train every day then not just 3 days a week. Yes I said, but only 3 days in the gym 
He suggested I might want to rest the burpees just for a little while.
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Heresy!
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I tried to suggest maybe doing them on my knuckles as my hands are not bent back or holding dumbells. He still said given the high reps he would prefer me not too…… lol.
Looks like it will be squats instead.
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Could you not just do no-pump reps?
Or is that position an issue also?
It was the hand position that he was concerned with most, but her also did t want to do dips or other movements like lateral raises or any supinated work. Luckily other than dips I don’t do most of the stuff he mentioned anyway.
You know what didn’t do it? Curls
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LOL thats cause I dont do any. LOL
When he was telling me about movements that may impact it, he talked a bit about triceps movements but not much about biceps. Basically movements that pull the had backwards like skull crushers. Maybe bicep really are the only way to go.
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Makes a ton of sense: I prefer rope pressdowns and either machine or dumbbell extensions to a bar
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First time I have seen this particular physio, I used to go to the same place when I was a runner and a couple of years ago when I had a bicep tendon issue. My old physio doesn’t work there any more. Picked this guy because of his interest in Olympic weightlifting and it was a good decision. He clearly understood training and was very perceptible to people like us who train hard and don’t want to be told to rest.
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Tough to find and worth gold!
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Shock horror no burpees today. Did 100 body weight squats to move some blood through the quads and raise the heart rate for few mins.
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Wednesday 14th December - volume week 5
Bench
Bar x 10
60 x 5
80 x 3
100 x 2
110 x 2
120 x 1. (First rep was ok, second rep went off groove and there was no way it was coming up. Fk it. Made me angry.
100 x max x 3 sets (220lbs) - 8, 8, 8 (happy with 3 solid 8’s)
First time using wraps for nearly ever. I don’t like them but physio said to wear them. Bench can suck my balls, solid almost easy triple with 115kg last week and this week can’t even double 120. Fk it.
Left shoulder very cranky on bench tonight. Stupid old body.
Bent over row
100 x max x 4 sets (220 lbs)
12, 11, 10, 9
Rows were solid tonight.
Seated shoulder press (changed to front because physio said so)
50 x 3 sets - 10, 10, 10
SS
Fat bar pull ups
3 sets of 3
Press to the front seated felt a little odd at first. Good pump
Seated Cable rows
50 x 20, 20, 20
Good session for a bloke with one arm.
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I can feel the anger in this post. Let the hate flow through you. Use your anger!
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Simo’s sausages!
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Careful young man this thread could go anywhere …
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