Adam's Log

[AW]

April 17, 2018.

Squat
144 x 3
144 x 3
144 x 3
144 x 3

Bench Press
104 x 3
104 x 3
104 x 3
104 x 3

Deadlift (conv)
150 x 2
161 x 2
172 x 2
182.5 x 1
182.5 x 1

[AW]

April 19, 2018

Squat
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 4
127.5 x 4
127.5 x 4
127.5 x 4
127.5 x 4
127.5 x 4

Deadlift (conv)
163 x 3
163 x 3
163 x 3
163 x 3

Row
75 x 10
75 x 10
75 x 10
75 x 10

[AW]

April 20, 2018.

Bench Press
92 x 5
92 x 5
92 x 5
92 x 4
92 x 4
92 x 4
92 x 4
92 x 4
92 x 4

Standing Military
61 x 4
61 x 4
61 x 4
61 x 4

Neutral Grip Bar Pull Up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

[AW]

April 25, 2018.

Squat
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Bench Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Neutral Grip Bar Pull Up
BW x 38 (1,2,3,1,2,3,1,2,3,1,2,2,1,2,2,1,2,2,1,2,1,1,1)
***10-minute density block***

I got sick with a virus and missed some training sessions. I was going to restart where I left off but instead, I used those missed days as an excuse to start a new training cycle (2-Week Montana Method (MM) Template). The template looks great, and I can't wait to see what the extended MM 4-week hypertrophy/strength focused blocks look like. Glad I stumbled on this forum, I have learned a lot already. The plan this year is to move away from general strength training and train to become a powerlifter. I have started buying new equipment, and today I squatted for the first time in my new SBD knee sleeves. These things felt awesome, such a game changer. I also ordered a pair of elevated heel weightlifting shoes, which should arrive sometime this week. I am hoping they will help with training too by providing more support and better squat depth.

Today's training session was pretty tough, I am not used to the 2-minute rest between sets. By sets 5, 6 and 7 - the rests extended out to about 3 minutes. But overall, I pulled up well. I recorded the first and last sets of both squats and bench press:

[AW]

April 26, 2018.

Standing Military
75 x 1 @ 9
60 x 20 (1,2,3,1,2,3,1,2,1,1,1,1,1)
***7-minute density block***

Exercise Bike (HIIT)
20 seconds max effort / 100 seconds recovery x 5 rounds

[AW]

April 27, 2018.

Squat
107.5 x 3
125 x 2
140 x 1
140 x 1
147.5 x 1
162.5 x 1

Bench Press
77.5 x 3
90 x 2
100 x 1
100 x 1
110 x 1
120 x 1

Close Grip Bench Press
85 x 8
85 x 8

Deadlift (conv)
192.5 x 1
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4

When I bench press heavier weight my left bicep hurts when lowering the bar. It was evident today when I benched 120kg, it was a harder lift than it should have been. At that percentage (~92%), I should have been able to grind out another 2 reps if I had to, but I'm not sure if I even had another one in me. I might have bicep tendonitis, but the pec is tight too, so the problem could originate there. I'll do some googling and see what I can find, and I'll also massage and stretch the affected area too. Hopefully, I can fix the problem without needing to modifying the training program. I might, however, lower my e1RM/TM for the bench press until things are feeling better. The squat and deadlift singles at 90% were very good though, no problems there. Fuck my arm, however.

[MF1000]

Ughhh hate all those weird inconspicuous shoulder pains from benching! Hope you figure out if there are any issues!

[AW]

Ughhh hate all those weird inconspicuous shoulder pains from benching! Hope you figure out if there are any issues!

Yeah, it sucks, a little frustrating, but that's life. After some investigation, I am confident it is the brachialis muscle causing me problems, and the fault is likely related to poor form/mobility when low bar squatting, as the bar weight transfers into my upper arms (which it shouldn't be) as I attempt to stay tight.

I messed around a little today, keeping my back tight but my arms lose and I found it hard to find a better position where I did not feel any discomfort in the brachialis muscle. I threw some deadlift straps on the bar and held them out in front of me like a safety squat bar and did a few reps with 60kg which felt good. I am going to give that a go tomorrow, which might not be so easy when I am doing 145kg triples, but I will see how it goes. If I can squat like that for a while, and temporarily lower my bench press training max from 130kg to 120kg, then hopefully I can continue training, and recover from the injury at the same time. Today I have foam rolled the bicep muscle, and dug my fingers on the inside, and a ball on the outside, to help release the brachialis muscle. I'm not sure how much effect it's having, as it generally does not cause much or any discomfort outside of lifting, but I will continue working on it.

[cb]

Good luck with the Montana Method. I had a similar bicep pain last year after I experimented with narrowing my low bar grip and keeping my elbows at my sides. Personal experience only, but widening my grip again,cranking my elbows back and hammer curls in the 12-15 rep range fixed the problem.

[AW]

Good luck with the Montana Method. I had a similar bicep pain last year after I experimented with narrowing my low bar grip and keeping my elbows at my sides. Personal experience only, but widening my grip again,cranking my elbows back and hammer curls in the 12-15 rep range fixed the problem.

I will give it a go. I think the hammer curls will feel good. I'll need to experiment a little with the squat, but I will try going wider with elbows back during the warm-up sets today. As I imagine it in my head, it should take the weight off the affected area and keep it on my back. Thanks for the info man, appreciate it.

[AW]

April 29, 2018.

Squat
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Bench Press
95 x 3
95 x 1
95 x 3
95 x 1
95 x 3
95 x 1
95 x 3
95 x 1
***3 reps TnG then short rest followed by 1 paused rep - reduced training max from 130kg -> 120kg***

Snatch Grip Deadlift (conv)
117.5 x 5
117.5 x 5
117.5 x 5
117.5 x 5

The good: arm felt great with wider thumbless grip with elbows pulled back while squatting - no pressure on it at all.

The bad: arm hurt when bench pressing even at lighter weights. I am glad I lowered the training max, I would have been buried by 105kg. I'll rest up for the next 2 days and see how it feels, but realistically I think I am going to need to take a break from bench press and let it heal. If I keep pushing like this, my bench press max will go down the toilet.

[Wilhelm]

I would do the same if i was having persistent pain from a given motion.

Hope it heals up well for you, @AW

[cb]

@AW That's a shame about the arm. Take a look at Austin Baraki's latest post on instagram. Might save you from dropping benching altogether:

[MattNeilsen]

That's funny, I was just reading something from Greg Nuckols where he talked about incorporating reverse grip bench to help manage pain as well. Definitely worth a try.

[AW]

Cheers guys @Wilhelm, @cb, @MattNeilsen. That Instagram post was great. It's good to think that way, like to focus on what you can do, rather than feeling down and depressed about what you can't do. I am disappointed because the bench press was finally taking off, but I am also grateful that I can still squat and deadlift.

And I think the arm has already improved over the past 2-3 days. I have been giving the bicep area some really intense massage and it seems the tightness and pain have left the brachialis muscle (upper arm) and travelled down my arm, where I am now experiencing tightness in what I believe is the brachioradialis muscle (forearm). I did not even know the names of these muscles before having this issue - it's crazy, but hopefully, I can completely recover and bench again soon. I will take a break from upper body stuff this week, and see how it goes before considering other options such as reverse grip bench press. I did some dumbbell hammer curls today, and they felt fine with no ill effect, but still, I might rest completely and continue with the massage, stretching and mobility work. My right shoulder is also very tight compared to the left side, so I may as well work on that as well while I am at it. I don't think the elbow problem is going to keep me out of action for too long (1-2 weeks), but whether it comes back or not - I won't know until I start benching again.

[AW]

May 2, 2018.

Squat
135 x 4
135 x 4
135 x 4
135 x 3
135 x 3
135 x 3
135 x 3

Dumbbell Curls
12 x 13
12 x 12

Squats are feeling strong, I have never done so many reps with 135kg, and it was easy! I substituted the 7-minute density block for chins for a few sets of hammer curls, to avoid aggravating the elbow. I won't do the OHP density block tomorrow either, even though it seems to cause fewer problems for my arm. I'll still get a decent conditioning workout in though.

[AW]

May 3, 2018.

Walk
47m38s (3.7km) with a 15kg backpack

[AW]

May 4, 2018.

Squat
107.5 x 3
125 x 2
140 x 1
140 x 1
147.5 x 1
162.5 x 1
167.5 x 1

Deadlift (conv)
197.5 x 1
172.5 x 3
172.5 x 3
172.5 x 3
172.5 x 3
172.5 x 3

The lifts felt very good today. Heavy singles moved well, and I'm confident to increase the e1RM for both squat and deadlift next cycle. Depth may be questionable on squat top set, I find it hard to get that extra depth when going heavier. Still working on the arm, pretty sure the problem developed due to tight shoulders and poor squat form. It takes me a while to loosen/warm up my shoulders and get under the bar for squats without any wrist extension, but it's worth the effort because it's taking the pressure off my arms.

[AW]

May 6, 2018.

Squat
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 2
147.5 x 2
147.5 x 2

Snatch Grip Deadlift (conv)
130 x 5
130 x 5
130 x 5
130 x 5

[AW]

May 9, 2018.

Squat
117.5 x 6
117.5 x 6
107.5 x 6
107.5 x 6
100 x 20

Romanian Deadlift
100 x 8
100 x 8
100 x 8

Hip Thrust
60 x 8
60 x 8
60 x 8

Ab Wheel
knees x 8
knees x 8
knees x 8