Exodus Strength

GlasgowJock wrote: ↑Tue Feb 01, 2022 7:26 am Tuesday 01/02/2022

Bench Press:
2x5 100kg @<6s
3x5 80kg @<6s

What a shit almost pointless session, still afflicted with some funky forearm aids in my left arm.

Gonna ask a aquestion without reading through a bunch of your log, cuz I'm lazy. What is the forearm injury? Do you knowwhat happened, or is it just thing that has popped up?
Are you wearing elbow sleeves for anything? What is your grip during squats? Maybe I can help a little, this is not an uncommon complaint that you have.

Hardartery wrote: ↑Tue Feb 01, 2022 7:59 am Gonna ask a aquestion without reading through a bunch of your log, cuz I'm lazy. What is the forearm injury? Do you knowwhat happened, or is it just thing that has popped up?
Are you wearing elbow sleeves for anything? What is your grip during squats? Maybe I can help a little, this is not an uncommon complaint that you have.

It's acute pain at a certain weight radiating from just below the elbow down my upper forearm (posterior), where my extensors are. It occurred last week as I was warming up bench, sudden acute onset. I don't think it's a tendon tbh. No elbow sleeves. Narrow grip squatting which if anything usually exacerbates elbow tendinopathy rather than this. I like to keep elbows 'tucked in' on the eccentric.

It doesn't impede pulling/ rowing or bicep work.

I'm inclined to maybe just take a couple weeks off benching if it is muscular or don't exceed 60kg for that period.

GlasgowJock wrote: ↑Tue Feb 01, 2022 8:31 am

Hardartery wrote: ↑Tue Feb 01, 2022 7:59 am Gonna ask a aquestion without reading through a bunch of your log, cuz I'm lazy. What is the forearm injury? Do you knowwhat happened, or is it just thing that has popped up?
Are you wearing elbow sleeves for anything? What is your grip during squats? Maybe I can help a little, this is not an uncommon complaint that you have.

It's acute pain at a certain weight radiating from just below the elbow down my upper forearm (posterior), where my extensors are. It occurred last week as I was warming up bench, sudden acute onset. I don't think it's a tendon tbh. No elbow sleeves. Narrow grip squatting which if anything usually exacerbates elbow tendinopathy rather than this. I like to keep elbows 'tucked in' on the eccentric.

It doesn't impede pulling/ rowing or bicep work.

I'm inclined to maybe just take a couple weeks off benching if it is muscular or don't exceed 60kg for that period.

I'm not a doctor, and I'm not in person to see the lifts or see what triggers it like I would with a lifter at the gym, but I have a guess. I think it probably is tendons, and is most likely related to your squats. If it were me, and I have had something similar in the past, I would pick up elbow sleeves to use squatting, or use a long wrist wrap around the forearm just below the elbows for squats. It's not unusual that guys torque the elbows on squats, especially with a narrow grip, and it doesn't show up until you try and bench. The other thing to do, is simply take a wide grip during squats for a few weeks and see what happens. Put your hands on the collars or grab the plates themselves. It would be easier to diagnose with a couple of videos.

Hardartery wrote: ↑Tue Feb 01, 2022 8:51 am I'm not a doctor, and I'm not in person to see the lifts or see what triggers it like I would with a lifter at the gym, but I have a guess. I think it probably is tendons, and is most likely related to your squats. If it were me, and I have had something similar in the past, I would pick up elbow sleeves to use squatting, or use a long wrist wrap around the forearm just below the elbows for squats. It's not unusual that guys torque the elbows on squats, especially with a narrow grip, and it doesn't show up until you try and bench. The other thing to do, is simply take a wide grip during squats for a few weeks and see what happens. Put your hands on the collars or grab the plates themselves. It would be easier to diagnose with a couple of videos.

Yea I'll freely admit I've aggravated bouts of 'golfer's elbow' from benching when I've been squatting. This is something else though as it's the 'other side' of the elbow.

I should really grab elbow sleeves for benching - I haven't out of laziness tbh despite several bouts of golfer's elbow in both joints since training consistently again from 2015. Knee sleeves were an excellent addition to my squatting and I haven't had a single flare up of adolescent Osgood-Schlatter's in my left knee since wearing them.

It's such a lame injury to experience benching. At least with golfer's elbow I know I've brought it on from my own stupidity doing too much.

GlasgowJock wrote: ↑Tue Feb 01, 2022 9:28 am

Hardartery wrote: ↑Tue Feb 01, 2022 8:51 am I'm not a doctor, and I'm not in person to see the lifts or see what triggers it like I would with a lifter at the gym, but I have a guess. I think it probably is tendons, and is most likely related to your squats. If it were me, and I have had something similar in the past, I would pick up elbow sleeves to use squatting, or use a long wrist wrap around the forearm just below the elbows for squats. It's not unusual that guys torque the elbows on squats, especially with a narrow grip, and it doesn't show up until you try and bench. The other thing to do, is simply take a wide grip during squats for a few weeks and see what happens. Put your hands on the collars or grab the plates themselves. It would be easier to diagnose with a couple of videos.

Yea I'll freely admit I've aggravated bouts of 'golfer's elbow' from benching when I've been squatting. This is something else though as it's the 'other side' of the elbow.

I should really grab elbow sleeves for benching - I haven't out of laziness tbh despite several bouts of golfer's elbow in both joints since training consistently again from 2015. Knee sleeves were an excellent addition to my squatting and I haven't had a single flare up of adolescent Osgood-Schlatter's in my left knee since wearing them.

It's such a lame injury to experience benching. At least with golfer's elbow I know I've brought it on from my own stupidity doing too much.

Sleeves are a life saver. They fix stuff that they shouldn't fix, and the older I get the things seem to bother me. I'm over just working through stuff, it's more productive to use the support stuff when I need it.

Wednesday 02/02/2022

Squat:
1x5 180kg @<6
2x5 170kg @<6

Leg Curl:
30kg; 8, 7 reps

Messed about after main squats doing heels together on a 10kg plate, toes pointing out with 60kg for ~15 reps. Think this is something I'll pursue on squat days for lols.

Wednesday 09/02/2022

Dead Lift:
Worked up to a 200kg single @8.5
Some back off sets

Squat:
Worked up to a couple of 180kg paused singles @<6

Missed logging a few sessions. Cba logging or even jotting this stuff down in my note book atm.
I'll do bench and rows tomorrow.

Thursday 10/02/2022

Bench Press:
Worked up to a 130kg single @8.5
Messed around doing sets between 100-120kg

Finished with a couple sets of strict barbell row.

Lost a bit of top end strength benching due to the 2-3 week lay off, though think my elbow/ forearm aids has almost gone.
Probably squat and RDL tomorrow.

Monday 28/02/2022

Squat:
170kg; 8@7, 8@8

Romanian Dead Lift (deficit tempo eccentric):
2x5 100kg

Bench Press:
2x8 100kg

Barbell Row (strict):
2x10 60kg

Working ~60 hour weeks atm, just on maintenance sessions.

Saturday 23/04/2022

Squat:
Warmed up to 6x3 180kg @<6s

Working 12-14 hour shifts still, if I can continue to come home and spend 30-40min doing 1-2 compound movements I'm happy.

Sunday 24/04/2022

Bench Press:
Worked up to 2x1 120kg @<6s
3x8 100kg

Close Grip Bench Press:
2x8 90kg


Monday 25/04/2022

Dead Lift:
Worked up to 1x3 150kg
4x3 140kg

Barbell Row:
4x8 60kg

I really suck at conv dead lift atm, shit felt heavy.

Thursday 28/04/2022

Bench Press:
Worked up to a 130kg single @8.5
4x3 115kg

Close Grip Bench Press:
3x3 110kg

Friday 29/04/2022

Squat:
Worked up to 3x1 200kg @6-8
2x2 190kg
2x3 180kg

Finished off with leg extensions and curls.

Sunday 01/05/2022

Bench Press:
3x8 100kg

Close Grip Bench Press:
3x8 90kg

Barbell Row:
4x8 60kg

Tuesday 03/05/2022

Squat:
Worked up to a top set of 8 reps with 170kg @<6
2x8 160kg

Romanian Dead Lift:
3x5 100kg

Wednesday 04/05/2022

Bench Press:
4x3 117.5kg @<6-6
1x3 115kg @<6

Saturday 07/05/2022

Bench Press:
3x12 90kg

Barbell Row:
4x10 60kg

Monday 09/05/2022

Squat:
Worked up to some singles with 180/190kg

Finished off with leg curls and extensions. Tweaked my right adductor a couple of weeks ago, no clue how. Feel hesitant driving out the hole squatting atm as I can feel it pinch.

Tuesday 10/05/2022

Bench Press:
Worked up to a 130kg single @8.5
1x5 110kg @<6

Close Grip Bench Press:
2x5 100kg @<6

Wednesday 01/06/2022

Bench Press:
Worked up to a 130kg single @8.5
2x10 100kg

Close Grip Bench Press:
2x8 90kg

Finished off with bicep work.

Friday 03/06/2022

Squat:
6x3 180kg, last set @7-8