Well, if your biceps hurt you for squatting you can always use a SSB or camber bar. Bodybuilder style (read: ghey style) front squats where your cross your shoulders with the best resting on them is another option, or you could go high bar for a little while. Deficit sumo deadlifts, and ultra wide sumo deadlifts may also work as a temporary squat substitute.
These are all recommendations if you cannot low bar squat at all with a straight bar. Anyway, best of luck for you biceps hopefully you will get better soon :).
[quote]strongmanvinny wrote:
Also, why do squats hurt your biceps?[/quote]
Good question. Could be I’m too infatuated with bicep tears. I’m always thinking about my biceps snapping doing something. You know virtually 100% of strongmen have torn one or both of their biceps? I’m sure you do given that you do it yourself. Maybe I’m sending too many negative vibes into my bicep tendons. I need to get into some crazy energy qi focusing shit. Then I could send positive energy into my biceps and maybe they’d feel great. Also maybe I could go super saiyan.[/quote]
Chris, there was a period of time where I was absolutely paranoid of blowing a bicep. I used to train axle clean and press alot more and I had this incredible fear that made it impossible to do that event with all my effort. I will be training it heavy soon again, and I’ve realized that there comes a time when you must literally shut off your brain and do it. There is no ‘do’ in it, though. Alot of people over analyze that shit like “BRAH HOW DO I TURN OFF MY BRAIN LOL IM THINKING ALWWAYS BRAH U BETA BRAH? DYEL? FYTE ME BRAH”. You have to just clear your head and jump right in. That grants the mental fortitude that helps loads. The physical aspect of this is that…you’re probably NOT going to tear a muscle. Most people who tear their biceps either do it from poor, poor form on like a mixed grip axle deadlift, or they’re on steroids. Steroids allow your muscles to recover much faster, which allows you to train heavy more often, but our joints and ligaments do not benefit from the recovery, thus we don’t realize our body needs a break, and POP. Elliott Hulse in his pro strongman days, for example, ripped the muscle clean from the bone just from pulling up dead plants in his fathers yard.
It can happen to anyone, but you have no reason to stress over this shit. You’re far from the top of the list on people prone to tearing their biceps or ANY muscle tear for that matter.
[quote]strongmanvinny wrote:
Chris, there was a period of time where I was absolutely paranoid of blowing a bicep. I used to train axle clean and press alot more and I had this incredible fear that made it impossible to do that event with all my effort. I will be training it heavy soon again, and I’ve realized that there comes a time when you must literally shut off your brain and do it. There is no ‘do’ in it, though. Alot of people over analyze that shit like “BRAH HOW DO I TURN OFF MY BRAIN LOL IM THINKING ALWWAYS BRAH U BETA BRAH? DYEL? FYTE ME BRAH”. You have to just clear your head and jump right in. That grants the mental fortitude that helps loads. The physical aspect of this is that…you’re probably NOT going to tear a muscle. Most people who tear their biceps either do it from poor, poor form on like a mixed grip axle deadlift, or they’re on steroids. Steroids allow your muscles to recover much faster, which allows you to train heavy more often, but our joints and ligaments do not benefit from the recovery, thus we don’t realize our body needs a break, and POP. Elliott Hulse in his pro strongman days, for example, ripped the muscle clean from the bone just from pulling up dead plants in his fathers yard.
It can happen to anyone, but you have no reason to stress over this shit. You’re far from the top of the list on people prone to tearing their biceps or ANY muscle tear for that matter.[/quote]
FYTE ME BRAH! I mean… thanks man; that makes sense
[quote]strongmanvinny wrote:
Chris, there was a period of time where I was absolutely paranoid of blowing a bicep. I used to train axle clean and press alot more and I had this incredible fear that made it impossible to do that event with all my effort. I will be training it heavy soon again, and I’ve realized that there comes a time when you must literally shut off your brain and do it. There is no ‘do’ in it, though. Alot of people over analyze that shit like “BRAH HOW DO I TURN OFF MY BRAIN LOL IM THINKING ALWWAYS BRAH U BETA BRAH? DYEL? FYTE ME BRAH”. You have to just clear your head and jump right in. That grants the mental fortitude that helps loads. The physical aspect of this is that…you’re probably NOT going to tear a muscle. Most people who tear their biceps either do it from poor, poor form on like a mixed grip axle deadlift, or they’re on steroids. Steroids allow your muscles to recover much faster, which allows you to train heavy more often, but our joints and ligaments do not benefit from the recovery, thus we don’t realize our body needs a break, and POP. Elliott Hulse in his pro strongman days, for example, ripped the muscle clean from the bone just from pulling up dead plants in his fathers yard.
It can happen to anyone, but you have no reason to stress over this shit. You’re far from the top of the list on people prone to tearing their biceps or ANY muscle tear for that matter.[/quote]
FYTE ME BRAH! I mean… thanks man; that makes sense :)[/quote]
This was hilarious and made a good point. Awesome.
i always feel like a dumb-ass offering any piece of advice to someone who’s so much stronger than me (like you)
but i used to get elbow tendonitis from squatting all the time until i tried positioning the bar on my back how mark riptoe describes in this video. give it a try if you haven’t already!
[quote]zenontheterrible wrote:
i always feel like a dumb-ass offering any piece of advice to someone who’s so much stronger than me (like you)
but i used to get elbow tendonitis from squatting all the time until i tried positioning the bar on my back how mark riptoe describes in this video. give it a try if you haven’t already!
Bench: Throughout the warmup sets I was experimenting with my grip width. Eventually just settled on where I was in the first place (ring finger on the ring).
45 20x
95 10x
135 10x
185 6x
225 4x
275 2x
275 2x playin around with grip is why I did 2 sets here
290 5x video of this set and a problem that needs to be addressed. These were paused, but I had issues with my ass coming up
290 5x these were just touch and go, but I did keep my butt down on all the reps.
Close Grip:
260 5x video of this set as well
260 5x
Incline:
235 4x
235 4x The incline percentages for this program are too difficult for me. In addition, the close grip percentages are too light. I am going to go to the spreadsheet and probably adjust them by 5% either way.
Skull Crushers:
45 10x
95 5x
135 3x
135 3x Extreme bicep pain on all of these sets. Possibly when I first tried these is when I started hurting things in there? I dunno, but unfortunately even though I thought these were awesome, they appear to be very rough on the bicep elbow tendon. Obviously I did them anyway.
So you can see some pretty bad booty poppin here with the set of 290, which is precisely why I videoed this in the first place. I don’t need to do that to move the weight, it’s just something I need to be cognisant of so it doesn’t happen at the meet. I need to remember to put my legs farther out when I’m setting up and get my upper back set right and push back instead of up with my legs so that this doesn’t happen.
Here is my closegrip set with 260. As you can see, after having watched my previous video, I payed closer attention to my lower body setup and my leg drive and had no trouble keeping the butt down even on the final rep which was paused.
TNation fucking pisses me off with their inability to play videos at normal speed. It’s goddamn ridiculous. Here they are on youtube. See the above posts for comments.
On another note, if you’ve never tried benching in nothing but a pair of jeans and a power belt, I highly recommend it.
Pulled an all nighter at work so at this point I’d been awake for around 33 hours. I just did the deadlifts and a few more deadlifts and went home. I’ll do some upper back on Saturday with my shoulders and arm stuff. So anyway, not the best deadlifts obviously, but I still got some stuff done.
Deadlift:
135 5x
225 5x
315 5x
405 3x
485 2x vid
315 + ~50lbs of chain 10x vid
315 + ~110lbs of chain 5x vid
RDL’s:
315 5x
315 8x
I almost fell asleep laying down in the hack squat a couple times lol.
Here’s the 485 for a couple. Second rep felt like my hips never fired at the top so I went a little nuts trying to engage them. My lockout and glute activation definitely need work.
Here’s me playing with chains. I didn’t realize they were only 50lbs total until after. I didn’t intend for this set to be so light.
And this is with 100 some lbs of chain. Now the weight just kept landing on top of the goddamn chains lol. You can see me pausing and looking over at it and rolling the bar a little off them. Whatever. It was still too fucking light anyway so at the end I did some kind of round back RDL on impulse to try and make it harder and feel like I’d actually done something. Chain time was a complete failure. I will have to just start out with more bar weight next time.
Standing OHP: Realized I hadn’t done this in ages so I threw it in.
135 5x
135 5x
135 5x
Extra Wide Grip Bench:
135 10x
205 15x all paused
205 15x not paused. Pecs are burnt!
Seated Overhead DB Tricep Extension:
80 10x
90 10x
100 10x
120 7x this is the heaviest DB they had so I decided to just go ahead and try it.
Dips:
3 sets of 20
Barbell Curls:
3 sets of 5 with 135
Cable Curls:
4 sets of 10
Did some lightweight hammer curls for a bunch of reps till it felt like someone was slowly stabbing a hot knife into the base of my biceps.
The elbow tendinitis pain shit is still there, especially in the right. I actually hate training any bicep stuff now. I never feel it in the right bicep muscle it’s like I’m only feeling it in the tendon lol. The muscle never feels full and strong at all anymore.
Standing OHP: Realized I hadn’t done this in ages so I threw it in.
135 5x
135 5x
135 5x
Extra Wide Grip Bench:
135 10x
205 15x all paused
205 15x not paused. Pecs are burnt!
Seated Overhead DB Tricep Extension:
80 10x
90 10x
100 10x
120 7x this is the heaviest DB they had so I decided to just go ahead and try it.
Dips:
3 sets of 20
Barbell Curls:
3 sets of 5 with 135
Cable Curls:
4 sets of 10
Did some lightweight hammer curls for a bunch of reps till it felt like someone was slowly stabbing a hot knife into the base of my biceps.
The elbow tendinitis pain shit is still there, especially in the right. I actually hate training any bicep stuff now. I never feel it in the right bicep muscle it’s like I’m only feeling it in the tendon lol. The muscle never feels full and strong at all anymore.[/quote]
Dude we got our swole on together, but woah woah woah, slow down…you did one more set of 5 with 135 than I did…that just doesn’t fly. Next time, 5 sets of 5 with 135. G37 @ M3.
[quote]strongmanvinny wrote:
Dude we got our swole on together, but woah woah woah, slow down…you did one more set of 5 with 135 than I did…that just doesn’t fly. Next time, 5 sets of 5 with 135. G37 @ M3.
[/quote]
Hahaha.
