Hey bud, erm when I was 17, so like 4-5 years ago, I tore my biceps tendon. I never really rehabed it properly and its bothered my ever since.
I didnt train chest for about a year or two and since its given me elbow trouble on and off every time I bench around 130+kg. The main thing that has helped has been pausing my benching I think and maxing fairly rarely.
Pop into your log occasionally, good stuff in there.
I see. Im trying to fight threw a shoulder injury right now, thats why I was wondering. When are you planning on competing btw?
Honestly the best advice I can give is sort it out properly. Everytime before I train I use deepheat or something similar on my elbows and do serratus activation stuff. Also soft tissue work on lats/biceps/triceps etc.
If you can be more specific about it I may be able to help.
Im looking to compete in the summer time maybe, get some decent lifts in first!
Back
Pull ups
bw x 5, 3, 1
+7.5kg x 6
+12.5kg x 6
+20kg x 5
+22.5kg x 3
bw x 6, 6
Single arm row on hammer strength iso low row
40kg x 10
45kg x 10
50kg x 10
55kg x 10
Cable row
‘15’ x 8, 8
‘12’ x 15, 12
Wouldve done some extra but the gym was rammed again and I wasnt about to fight for equipment. Knee still very dodgy.
Armz
Reverse band press vs super mini’s- bands took 20kg at the top and 35-40kg at the chest.
80kg x 6
100kg x 6
120kg x 6
130kg x 1
140kg x 1
150kg x 1
160kg x 1
150kg x 3
130kg x 6
120kg x 8
Reverse fly
7.5kg x 12
12.5kg 3 x 12
Preacher curl
ez + 20kg 4 x 6
DB curl
15kg x 10, 7, 7, 6
Lot of time for reverse band pressing. More time for curls.
Back-
Single arm DB row
10kg x 20
25kg x 5
40kg x 10
50kg x 10
60kg x 5- PR on weight
50kg x 20- rep PR
Lat pull down
84kg x 8
77kg x 10
70kg x 10
63kg x 12
49kg x12
Facepull
4 x 10-12
Good session, never managed to get the 60’s up before but they felt comfy enough today.
Knee still no ready to handle much weight so back-
DB row
22.5kg x 10
42.5kg x 10
60kg x 8 rep PR
60kg x 5 equal rep PR
55kg x 12
50kg x 22 rep PR
Lat pull down
97kg x 10
105kg x 3
84kg x 10
67kg x 12
Done. Rows murdered me!
Knee still no ready to handle much weight so back-
DB row
22.5kg x 10
42.5kg x 10
60kg x 8 rep PR
60kg x 5 equal rep PR
55kg x 12
50kg x 22 rep PR
Lat pull down
97kg x 10
105kg x 3
84kg x 10
67kg x 12
Done. Rows murdered me!
Shoulder feeling a little strained after yesterday, round the back, but anyways
60kg x 3
80kg x 3
100kg x 3
120kg x 3 paused PR
130kg x 1 equal paused PR, easy*
135kg x 0
110kg x 5
100kg 2 x 5
All reps paused * attempt something was pulling in my left arm and hurt quite a bit! Good rep though. I think I ****ed up the form on the 135 more than anything.
Pin press
60kg x 3
100kg x 3
120kg x 1
120kg x 1
130kg x 1
110kg 2 x 5
Benching was good today. I want to press with the bar x 2 a week though. Nothing heavy the 2nd time just some solid work in the 70-80% range. Then some reverse band pressing.
Reverse band press-
40kg x 2
80kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 2- PR
140kg 5 x 3
120kg 3 x 5
Cable row machine
'10’x 12
‘12’ x 12
‘14’ x 12
‘16’ x 12
‘14’ x 12
‘12’ x 12
Lat pull down
95kg x 6
77kg x 8
63kg x 15
Curls
EZ bar + 20kg 3 x 8
DB curls one set to finish.
Good session, no more heavy normal benching for me, reverse bands is going to be my main exercise for a bit. I might bench light on another day just to keep in the habit.
Been pretty ill last few days
box squat
60kg 3 x 2
Knee hurt a little even with sleeves on so stopped
HS iso low row
35kg per side x 10
50kg x 10
55kg x 10
60kg x 10
70kg x 8, 8
Chin up
bw x 10, 8, 6
face pull
4 x 10
Crappy session,wanted to DB row but the gym was full of ****s.
Reverse Band Press
60kg x 2
100kg x 5
120kg x 3
140kg x 3
160kg x 3 PR
145kg 5 x 3
DB press
25kg x 6
35kg x 5
50kg x 9 PR
attempted 55’s had a back cramp, sacked it in
40kg x 12
40kg x 10
Lat raise
7.5kg’s 3 x 12
Band push downs 2 x 25
Bit of band shoulder stuff.
Good session, enjoyed the pressing a lot!
Aching a little in the shoulders today after yesterday, maybe take it a little lighter next week. Got some blue bands as well now, maybe use them for rack pulls/squats/more reverse band benching.
Back
DB row
20kg x 10
45kg x 8
60kg x 10 PR
60kg x 8- previous PR
60kg x 5- 2 weeks ago’s PR
50kg x 25- PR
Chin up
bw x 12, 8, 5, 5, 5, 5, 8, 7, 5- total 60 reps
reverse fly
12.5kg 3 x 8
Band pull aparts.
Happy enough with that, I think ive got 3 x 10 with the 60’s, grip is the main issue, mainly with my left.
Reverse band bench
60kg x 1
100kg x 3
100kg x 3
120kg x 3
140kg x 1
160kg x 1
170kg x 1 PR
150kg 3 x 3
DB press
25kg x 8
50kg x 9, 8, 7
40kg x 11
Lat raise
10kg 3 x 12
Press ups
bw 3 x 10
Good session, happy with the 170. With the bands thats 130 at the bottom and 150 at the top so hopefully thats a good step on the way to an unbanded 140.
DB row
25kg x 10
37.5 kg x 6
60kg x 15- 5 rep PR
60kg x 10
60kg x 8
Chin ups - 70 in numerous sets
Lat pull down 5 x 8-12
Seated cable row 3 x 10
Good session, got ****faced last night, been working like a demon on an essay the last few days, all done now, celebrating with a pro evo tournament. LM- im coming home on saturday for a few days if you re about?
Reverse band deadlift vs chocked blues (60kg took the bar to the floor, bands took the bar 2’’ above lockout)
60kg x 1
100kg x 1
140kg x 1
180kg x 1
220kg x 3
240kg x 1
260kg x 1
275kg x 0*
240kg x 1
240kg x 1
220kg 2 x 3
200kg 2 x 3
BW reverse lunge
3 x 10 off small plate
Alternating single arm swing with 10kg medicine ball (basically KB for this ex)
10kg 3 x 10(each arm)
HS calf raise
3 x 10
Good session, no knee pain, first lower body session of any kind in 5 weeks so not to unhappy at missing 275. I think 260 was basically 200 off the floor and 240 at lockout.
Double hard bastard back session
Chin up
bw x 3
bw x 3
+10kg x 3
+25kg x 3
+30kg x 3
+35kg x 3
+10kg x 8
+10kg x 8
bw x 10
HS iso low row
40kg / side x 10
60kg / side, single arm 3 x 10
HS lat pull down
20kg / side x 10
40k / side x 10, 9, 9
Face pull
25kg x 10
30kg x 10
35kg x 10
DB power clean
10kg x 10 - traps died at this point!
BW reverse lunge 3 x 10
All done in an hour and 5 so moving quite fast. Little jack inspired me to try my arm at some weighted chins, felt good, think I may have a run at these after tour. Might shoot for 45-5 x 3 as a goal. HS lat pull down is ****ing wicked, I want to make pull use of this next term. Really nice machine.
Bench had to be put back until tomorrow as my spotter was unavailable…
Bench
bar x 30
60kg x 8
100kg x 3
120kg x 1 - smoked
130kg x 1 - smoked
135kg x 1 - 5kg paused PR
140kg x 1 - 10kg paused PR*
110kg x 10 - rep PR
100kg x 10
HS incline press
40kg / side 5 x 6
DB fly 4 x 8-10
Pec dec 2 x 12
Delighted with that 140, reverse band pressing seems to have worked like a ****ing charm!
Arms, I mean GuNZ innit blud
EZ bar curl
bar x 30
bar + 20kg x 10
bar + 25kg x 10
bar + 30kg x 8
bar + 35kg x 6
Press up
bw 3 x 10
DB curl
15kg’s x 10
17.5kg’s x 6, 6
Dip
bw 2 x 15
Hammer curl
12.5kg’s 3 sets
Band pushdowns x loads
Got a 72 in the big essay I was working on so happy days. Off on tour tomorrow morning for a week of drinking basically. Very keen for the break but also keen to get back amongst things when im back.
Here we go back in the game!
At home, in the **** gym, with LM
Bench
bar x 30
50kg x 3
60kg x 3
100kg x 3
110kg x 3
120kg 3 x 3 *
100kg 3 x 5
incline db press
22kg x 10
32kg x 10
34kg x 8
30kg x 7, 7
Press up
bw 3 x 10
Incline fly
10kg x 12
12kg x 12
Chest supported external rotations (trademark)
6kg’s x 10
5kg’s x 12
4kg’s x 15
Good session, drank an unbelievable amout on tour so pleased to get back alive tbh. I reckon between 250-350 units over 4 nights.
In other news, my knee is totally ****ed. May as well conceed the deadlift bet right now I think. If I run the day after I cant walk, hasnt improved in 2 months. Getting an mri in a few weeks but im not too hopeful tbh.