Even with the elbow sleeves, zerchering on a normal olympic bar has fucked up my forearms. Feels like I strained the biceps tendon in the left arm; the one that supinates the hand. Curls are out for a bit perhaps. Maybe pullups too. It’ll have to be a regular lift before I go heavy like that again, to build in some tolerance. Not sure it’s worth it. I only did zerchers because the (1, single) rack was busy.
This is the reason I bought that axle, but I wasn’t at that gym last night.
2019-07-28
OHP
barx15
65x10
95x5
115x5
135x3
150x3
165 4x3
Block Pull (3" block)
135x5
225x5
275x5
325x5
365 3x5
Pullups
BWx5
+25x5
+50x3
+60 4x3
DB Rolling Triceps extensions
40’s 3x8
Hip pain is back. Dialing back on general volume some more to see if that manages it. It’s not as bad when I first increased volume, but it definitely reduces my enthusiasm for squatting.
May have to forego training for a bit - my wife has to go to hospital for an op. She’ll be out of commission for a week or two, maybe more, depending on the op room findings.
On the other hand, she may get tired of me hovering and demand I get the hell out for a few hours now and then.
Too early to tell.
Hoping for a successful op and a speedy recovery!
Hope your wife is OK and has a quick recovery.
Wishing her the best.
Thanks all. The procedure went well. She’s home with me, resting, now and should be fully mended towards the end of August. Couldn’t ask for a better outcome.
I’m on the “Ain’t doin’ shit” program.
It seems to be working - I’ve made no progress at all this last week.
My wife asked me if I was going to the gym today.
Looks like she considers herself recovered enough to have me away for a few hours.
Maybe tomorrow, then.
2019-08-05
SQ (main, low-bar, beltless)
barx15
135x10
185x5
225x5
255x3
285 5x3
Brought my stance in a bit. Made my hips happier. Easier than last time. Need to spend more time in the lower half warmups. Take the same weight multiple sets until warm. I warmed up around set 3 of 5
BP(supp)
barx10
135x5
165x5
195x4
190 2x5
Probably should have done more but at a lighter weight
Pendlay Row(accessory)
190 4x6
DB Hammer curls (vanity)
45’s 2x10, 1x8
Happy to hear your wife is doing well!
Kept back position on last night’s squats better.
Right elbow tendinitis made the hammer curls very challenging. I think I’ll actually need to stop doing them for a bit.
Pressing has to happen before squats or deadlift. It’s too technical a lift for me that I can get away being already fatigued when I do it.
2019-08-07
No-belt night.
OHP (main)
barx15
95, 115. 135 x5
150 x3
170x1
185xmiss (pushed it out front)
160 3x3
Fastest 170 single I’ve put up in a long while. Got amped on 185 and pushed it up too soon, so it got out front of me.
Block Pulls (4" block, DL supp)
135, 225, 275, 325 x5
365 3x5
Double-D handle pull-downs (press accessory)
200 3x8
Nordic Hamstring Curls (falls, more like; pos chain accessory)
3x5
Ab Wheel (knees)
3x8
Feels like a mini-max (optional) around 8/8.5 RPE, a 3x3, a 3x5 plus a little accessory work is the right amount of volume. Much more than that for too long depletes recovery resources and uncomfortable stuff starts happening.
Feeling better and better. Hip is getting better and better.
2019-08-09
SSB SQ (supp)
barx5
145x5
195x5
235x5
255 3x5
Floor Press(main)
barx10
135x3
165x3
185x3
205x2
225x1
215x2
Damn!
210x2
Shit!
205 3x3
Double-D Handle Cable Row(accessory)
100x8
140x8
180x8
210 2x8
190x8
3-0-0 Tempo Dips(accessory)
3x10
EZ Bar Curl
100x8, 2x5
I wanted to do floor press first, but the only place I can do it was occupied, so I did SSB squats. I think it hurt the poundage slightly. Oh well. I don’t think it matters long term.
Should have stuck to 190 on the cable rows. Right elbow is naggy today. Squats yesterday moved really well. There was a training effect but not overly taxing.
Starting to try out RPE training, but I’ll have to be patient on pressing if I go all in.
Started going back over my log and charting volume. I had a 10-ton day just before the break. No wonder I was tired. I working at half to 3/4 of that now.
2019-0811
2 Count Halting OHP (halt just overhead then press out)
140 3x5 PR
Deficit DL (3")
135x5
225x5
275x5
325x3
375x3
405x1
375 2x3
Pullups
BWx5
+25x5
+35x3
+45x3
+55 2x3
Right elbow Tendinitis kicked in hard
Hammer Strength Pull Down
2 plates x 8
2 plates + 2 Dimes 3x8
Could keep my elbows out and pull with the lats only, no pain.
Lying Triceps extensions
95x6
85 2x6
Stick at 85 and work the reps up
I’m attempting to do everything at 8 RPE, but if the fatigue load keeps going up, as the chart indicates, I’m going to have to drop to 7 RPE loads. Tool says to keep training normally, so I guess I’ve still got room.
2019-08-13
BP
195 3x5
Low Bar SQ (no belt)
295x1
275 3x3
Pendlay Row
195 3x6
Had to lower the squat to stay @ RPE 8. Felt really heavy as it was
I’m trying to dissipate fatigue and make my RPE 8’s actual 8’s. So I’ll be underworking for a bit I think.
Gonna take a while to for me to learn how to relate RPE to intensity
I’ve already messed this up. I should be in a pivot block, having topped out my development block at the end of last month, so I may change exercises for the next development block, starting the next session.