My best guess…no. More outside, on the elbow itself.
1 Like
Combined leg work with some pullups today. No plan, just work. Shifting away from squats and adding some other stuff like Bulgarians seems a good idea. Finished off with 10 minutes of interval on the dreadmill, just going a little faster and a littler farther to get my body acclimated.
-
Barbell Squat
- 40 kg x 5 reps
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 5 reps
- 140 kg x 5 reps
- 100 kg x 5 reps
-
Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 8 reps
- 10 reps
-
Dumbbell Bulgarian Split Squat
- 13 kg x 6 reps
- 18 kg x 6 reps
- 22 kg x 6 reps
- 26 kg x 6 reps
- 40 kg x 6 reps (PR)
7 Likes
Is that 40kg in each hand ?
The way my ass feels today, it feels like it was. But no, that 20 each.
1 Like
They really are a horrible exercise 
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Shoulder day today. Didn’t do any normal OHP, just seated DBs and BtN on the barbell, which all focuses more on the “outside” parts of the shoulder… Ran a bit on the dreadmill, once again upping the time slightly.
-
Seated Dumbbell Shoulder Press
- 16 kg x 8 reps
- 20 kg x 8 reps
- 24 kg x 8 reps
- 28 kg x 6 reps
- 32 kg x 6 reps
- 38 kg x 6 reps
- 22.5 kg x 10 reps
- 20 kg x 10 reps
-
Seated Barbell Press Behind Neck
- 20 kg x 6 reps
- 30 kg x 8 reps
- 35 kg x 8 reps
- 40 kg x 8 reps
- 50 kg x 8 reps
- 60 kg x 8 reps
- 50 kg x 10 reps
- 40 kg x 10 reps
-
Handstand Push-Up
- 5 reps
-
Dumbbell Side Lateral Raise
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
Don’t quite think I get get the 40s up and pressed, but that will be a short term goal.
7 Likes
Woah.
I want/don’t want to see pics of these dudes trying to claim multiple doses of heavy whipping cream is healthy.
1 Like
Disclosure: i drink scary amounts of heavy whipping cream. I think the guys being hated on are using whipped (sweetened) cream, right? 
You are probably right. But I think you are in the minority with your phenomenal work ethic.
Yesterday’s work….was a bit underfed and under the weather, so not enough energy to really get after it. On the other hand, grabbed a little rep PR.
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Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 5 reps
- 100 kg x 5 reps
- 110 kg x 10 reps (rep PR. I think.)
-
Barbell Incline Bench Press
- 30 kg x 5 reps
- 40 kg x 5 reps
- 60 kg x 5 reps
- 75 kg x 3 reps
- 90 kg x 3 reps
- 105 kg x 3 reps
- 90 kg x 5 reps
- 80 kg x 5 reps
- 70 kg x 10 reps
Short run on the dreadmill.
4 Likes
Today was pulling. I am just really, really bad at PUs right now, which honestly is something I am not used to. Am in a bit of a calorie deficit, but still.
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Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps | weighted | 11.3 kg
- 5 reps | weighted | 20.4 kg
- 5 reps | weighted | 11.3 kg
- 5 reps
- 5 reps
-
Isolateral Plate Loaded Row
- 102 lb x 8 reps
- 152 lb x 8 reps
- 192 lb x 8 reps
- 242 lb x 8 reps
- 282 lb x 8 reps
- 332 lb x 8 reps
- 192 lb x 12 reps
-
Seated Cable Row
- 75 lb x 8 reps
- 90 lb x 8 reps
- 105 lb x 8 reps
- 120 lb x 8 reps
- 135 lb x 8 reps
- 150 lb x 8 reps
-
Dumbbell Bicep Curl
- 8 kg x 10 reps
- 8 kg x 10 reps
- 8 kg x 10 reps
- 8 kg x 10 reps
More running, and going a bit faster. Body is starting to get used to the pounding.
3 Likes
I think my plan for the next little while is going to be as follows…
-Make sure to do some conditioning/cardio every time I am out there
-Lean up a bit, nothing drastic (but will lead to strength losses for sure)
-Eliminate or minimize normal back squatting. Add in other leg work.
-Add back the deadlifts for a stretch (?)
-Focus more on good work than absolute numbers.
7 Likes
Work from yesterday…was a quickie, so no cardio at the end. Deadlifting feels strange when you have not been doing it for a long while.
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Barbell Deadlift
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 3 reps
- 140 kg x 3 reps
- 160 kg x 2 reps
- 180 kg x 1 reps
- 190 kg x 1 reps
- 100 kg x 10 reps
-
Dumbbell Bulgarian Split Squat
- 13 kg x 6 reps
- 18 kg x 7 reps
- 22 kg x 7 reps
- 32 kg x 7 reps
- 45 kg x 7 reps (PR)
- 9 kg x 12 reps
7 Likes
Why do you want to eliminate back squats?;
I don’t want to. But they are currently the main culprit for my elbow problems, which are getting bad enough that I am going to see what happens if I reduce or eliminate classic back squats. I may try the SSB.
Ah I see. Do you squat low bar or do you even have pain with high bar?
1 Like
Buffalo bar will keep the motion more similar and may provide some relief. Worth trying if you have access to one, imo.
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Only high bar. It has something to do with the straining of the elbows when locked into that position. I can help it by not tightening up…but that is not exactly conducive to heavy squatting. It sucks. Anyway, I am not even sure, so right now I am experimenting.
Sadly, nope. Do have an SSB, though.
2 Likes
Shoulder day, short on time once again. Decided to do some low volume push pressing followed up with the dumbbells. Surprised myself with a PR double at 110.
-
Push Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 80 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 2 reps
- 110 kg x 2 reps (rep PR)
-
Seated Dumbbell Shoulder Press
- 16 kg x 8 reps
- 20 kg x 8 reps
- 25 kg x 8 reps
- 29.5 kg x 8 reps
- 36 kg x 8 reps
- 22.5 kg x 12 reps
More time on the dreadmill, this time with 5 solid minutes of slow running instead of intervals. Good to mix it up, it is getting better each time out.
7 Likes
Boobies. Did all three barbell variations today, just because. Decent work, nothing noteworthy. Except that the flat bench sucks all the balls, but everyone knows that already.
-
Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 95 kg x 3 reps
- 105 kg x 5 reps
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 5 reps
- 100 kg x 3 reps
- 110 kg x 3 reps
- 125 kg x 4 reps
-
Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 5 reps
- 100 kg x 5 reps
- 80 kg x 10 reps
- 60 kg x 10 reps
Ran as well, this time 6 minutes and even a little bit faster. I have to admit that it doesn’t suck too much, and I feel better in general. My calories have been a bit down as well, but I am not losing any weight. Which is fine for now, just trying to be a bit more balanced.
5 Likes