Inflamed tendon/insertion is beginning to feel better, bench feels shitty because I’m so far removed from it at the moment, still got some recovering to do as the elbow is still cranky.
The squats moved decent, amazing what simply taking 3-4 days off does to that feeling of being in the groove, really throws it off, super annoying, next showing will be better (8x4x275ish). Ah well, trying to lift with what I got at the moment, still can’t pick up a trap bar or straight bar with any weight on it, that angle is not friendly to my tricep pain.
Barbell Complex (OHP, BTN Press, High Pull, Curl)
3 x 12 x 45
Pull Aparts
2 x 100
Short, sweet, and to the point. Squats moved much better today, didn’t necessarily feel any lighter, but was definitely more in the groove for this go around. Kept shoulders to straight pump work, felt good. Things seem to be looking up (knock on wood) concerning injuries.
Landmine Complex: 4 Rounds 8-12 Reps 45, 45, 90, 70
Meadows Row
Shoulder Press
Squat to Press
Around The World
Single Arm Row (Landmine)
4 x 12 @ 45, 45, 70, 45
DB Row (w/ straps)
5 x 12 @ 100
DEADLIFTS
4 x 10 @ 135
1 x 20 @ 135
Superset:
BB Curls 2 x 12 @ 45
Rev. BB Curls 2 x 12 @ 45
Strict DB Curls
4 x 10 @ 25
Tricep Extensions:
Ascending sets of 25, 20, 15, 12, 10 up to 90lbs
Drop sets of 10 down to 40 (5 sets)
So it is what it is, left side is getting strong with rows and such, the landmine complex flat had me working, felt really good.
First day I’ve been able to deadlift pain free this made the entire workout, my grip is absolutely de-conditioned as well as my hamstrings…and glutes…but shit! I got to deadlift again and it caused no issue with my hamstring and minimal issue with my tricep (previously the angle had caused it a ton of pain) so…yeah…things are looking up!
Edit: At this point I am still far from being able to do a pull up again, but I can now hang my bodyweight from the bar without excruciating pain.
Did a bunch of other chest related exercises, but can’t remember what they are, all that really matters is the bench anyway, elbow was still a little cranky, but improving, where the tricep inserts into the back/under my shoulder sucks for trying to keep upper back tightness and “pulling” the bar to my chest, as well as stabilization which allows my ego to believe that’s why the weight feels so heavy. 185 felt freakin heavy, but we are makin a comeback. At the moment am looking at the rest of the summer as a “maintenance” for the majority of my body, continue to hit legs hard, lots of volume on shoulders and chest, hit back as much as possible with the tricep issue. Once things are healed, dive back into 5/3/1 like Michael Phelps into his pile of gold medals, am extremely excited to head back to a program that I don’t have to modify for injuries, am not excited to recalculate maxes, talk about an ego kill shot, ha.
Shoulder Complex (Front Raise, High Pull, OHP, BTNP)
4 x 10 x 65
Squats felt good, deadlifts felt heavy, so deconditioned, but they didn’t hurt anything, so good stuff. Barbell Complex in an attempt to gas myself and maybe “condition” a bit, forearms are shot from that light of deadlifts and light high pulls. Will be deadlifting light and often moving forward in an attempt to remind my body how to move with weight attached to my hands.
Good day of lifting overall, then went and soaked in the hot springs, good stuff all around.
DB Rows (Left arm only, strict as possible, no straps)
7 x 10 x 100
Landmine “Car Deadlift”
L 2 x 10 x 45
L 2 x 8 x 90
R 3 x 10 x 45
Landmine Row (NG)
L 2 x 10 x 45
NG D-Handle Row
4 x 15-20 x 60,70
EZ Bar Curls
3 x 20 x 45
DB Curls
3 x 12 x 25
Not a great day, hemmed and hawed about doing light deadlifts, decided against them, and am now regretting it. Ah well, punched the clock, the DB rows were alright, snuck in more volume than I thought I did with the 7 sets. Good stuff.
Floor Press
1 x 15 x 135
3 x 10 x 185
1 x 10 x 135
Dips
3 x 10 x BW
Pec Deck
3 x 15 x 80
Tricep Extensions (w/ rope)
20 x 50
15 x 60
12 x 70
3 x 10 x 80
Drop sets of 10 back to 50
Have been having uninspired, unmotivated work outs, still coming in, still punchin that clock knowing that it is consistency over the long haul that creates the end we all strive for. I’ve had days or even a week here and there where I’ve simply punched the clock, but never for this amount of time. I genuinely believe that it is due to the silly injuries I have had, feeling like I had/was making killer progress with 5/3/1 and then just having it crater on me, logically knowing that I’ll bounce back from them without issue, and logically understanding that the strength will be there sooner rather than later does not seem to help.
First World Rant Over, ha, till the time comes when I’m satisfied (does this ever really happen?) I’ll keep consistently punching that clock with eyes on the prize.
Edit: Thinking back on it, I believe the uninspired workouts stem from my uninspired eating habits, I have basically just said f*** it for the last several weeks as far as my diet is concerned (family get togethers, friends in town, excuses, etc.) and I think that that has been the root of the relatively shitty workouts if I’m being honest.
Yeah I felt 'em…but I had more, and I hate myself a little for quitting at 1/4 mile…just don’t have the drive at the moment and it’s effin with my head.
Short and sort of sweet. Most I’ve deadlifted since injury and it felt good, no tightness in the hamstring or shoulder. Had to keep it short or I would have pushed it to see where I was at. Will try 275 next time, then 315, and so on and so forth. Good little conditioning workout.
Edit: Was going to do 5x10 with the squat deadlift superset, but the lower back pump was real from yesterday’s carries.
Tricep Extensions (w/ Rope)
Ascending 25, 20, 12, 10, 10 x 50, 60, 70, 80
Drop sets of 10 from 80-50
Straight Bar Curl (Cable Machine)
4 x 12 x ?
Single Arm Extensions
2 x 12 x 20
Abs:
Crunches with multi directional reach
30 total
Plank
60 seconds on elbows
Medicine Ball Pass (back to back)
20ish each direction
Plank (L,R, Middle)
30 seconds each
Let my wife pick the workout today as I’ve been in a rut, was hoping she’d have a little more pep if she got to choose, and apparently my wife is a bro, haha, knew exactly what she wanted to do, “Something with arms and abs.” So we did something with arms and abs, and then ate pizza and ice cream, will use them to fuel a deadlift/squat superset workout this morning at some point (at least that’s what I tell mysel.)
First 5 sets done Super set, last deadlift set was standalone.
OHP
5 x 5 x 135
Barbell Complex (BTN Press, front raise, SNGHP)
3 x 10-12 x 45
Super short but super effective, had a huge boost on morale. 295 flew for me, my grip is absolute shite at the moment, but the strength is still there and I could not be more excited about it, was going to throw 315 and 365 on and give it a run because I was so excited, but got my workout interrupted (blessing in disguise) and calmed down enough to talk myself out of it, haha. Talk about a kick in the ass for motivation. man that felt good! OHP moved well as well, not to cranky in the elbow area (although it is still there for sure) things are looking up, way up.
My flabby abbies are pretty sore from the pretty minimal ab work yesterday (this is what I call them due to the fact that I only ever catch them out in the perfect lighting, shy bastards.)
Usually hate short workouts (am of the mind that if I can’t get my full workout in, then it isn’t worth it) but today was freaking stellar.
Trap Bar Carries
1/4 Mile @ 230lbs w/ straps and 6 stops
I was feeling really good, so fueled by whole milk and cheerios I decided to squat and burn some flab.
Squats were flat grooved, I was actually _surprised_when I hit 5 on each set, like I caught myself before I kept going. The widowmaker set was awesome, grooved 12 or so on good tempo, turned into breathing squats so I decided to hit 25. I regret nothing.
Trap bar carries… I wanted 1/4 mile with 4 stops or less… hit 6 stops… definitely pushed harder, but I had more in me.
All in all a really, really productive day for ol’ D here.
Tricep Extension (w/ rope)
2 x 10 x Dropsets (70, 60, 50, 40)
After yesterday was excited to train today, elbow is super cranky whenever I use DBs, but since I hit the 5x5 OHP yesterday, didn’t really want to double up, so kept it fairly light, had a great pump (best part of shoulder day for me, love me some volume!) Another good one, will start the 5/3/1 sets again once the elbow calms down. Still no wide grip pull up today, but I can hang my full body weight and then do a slight flex with it without a bunch of pain, but it feels like it’s just hanging by a thread when I do that, feels like its right on the cusp.
Started eating breakfast and a midmorning snack again, feeling a lot better since I’ve started that again (2-3 days?).
2 x 8 @ 135
1 x 5 @ 225
2 x 5 @ 315
2 x 5 @ 365
1 x 3 @ 415
1 x 2 @ 415
1 x 3 @ 365
1 x 5 @ 315
1 x 5 @ 225
DB Row (L/R, Left with strap)
10 x 10 x 100/50
High Pull/Upright Row
3 x 20 x Bar
D-Handle NG Row
4 x 20 @ 60, 80, 100, 150
This is the most I have pulled since my hamstring and tricep injuries, I used straps, but the strength is still there as well as zero pain in my hamstring or tricep insertion point. I was a little leery going into this workout because I didn’t want to be disappointed with where I was at, but the way stuff was moving? I’m feeling like I’m back (with the caveat that I still can’t do any vertical pulls, did my first sort of wide grip pull up today with a bit of a jump and we are slowly progressing there.)
Pretty dang good day, when I left I had pulled 410 x 8, pulled 415 x 3 today, and I think that’s pretty dang nifty.
Felt good, but I think I’m not “wedging” myself down as far as I was in my previous videos (waaaay up there in the thread) and need to work on all the cues that those that have been kind enough to give me have indeed given in the past. But it felt good!
Those looked pretty much fine, and fast. Could be that you’re not wedging, or could be that your hamstrings are a little detrained so your hips shoot up a bit; or even a bit of both. Either way, you’ll be back to normal and beyond in no time.
Getting back in the swing of things, kind of wanted to see where I was at, and I think it’s more a loss of technical ability under heavier loads than an actual loss of strength at the moment as the first 3 at 155 didn’t feel heavy, but the last two did, but all the ramp up weights felt heavy too, but a very heartening display, lots of volume after that, elbow feels good, shoulders feel good but deconditioned.
Take away: no significant loss of strength, the “feeling” under heavy (I use the term loosely) weight will normalize, and all will be right with the world.
Some of the best DOMS I’ve had in a minute from deadlifts yesterday, feels so good to be hitting those again.