For my forearm I just put the lacross ball on the table and leant on it focusing on the palm side. And also a bit of work on that brachi something muscle on the outside of my elbow.
Hopefully it’ll help you.
2 Likes
Week 35: Gym
Deadlifts
180kg: 1
200kg: 1
Conditioning Class
40min - a @chonglorduno special
Bodyweight: 96.5kg
Good session today! The 200kg deadlift felt heavy but my technique was solid. The class was brutal as always, really enjoyed it!
Thanks @caesium32 - I’ll have to get a lacrosse ball
2 Likes
Hey Furo,
Good to see you are training hard.
I’ve joined a new gym, and now I have access to a trap bar. Had a little play with it the other day, and I was wondering If there are any cues you use to help with technique?
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Week 35 - Summary
Bodyweight: 96.5kg
Training: 5 sessions, including a run and some deadlifts
Nutrition: Mediocre
This has been a pretty good week, apart from my elbow issues. Swings with my 40kg kettlebell are definitely improving, and that is my priority at the moment. I was very happy with the 200kg deadlift - it wasn’t easy but my technique/bracing felt solid.
@theBird - I’m definitely no expert and I wouldn’t say I use any particular cues for it. I have realised since getting back into deadlifts that the main thing for all lower body exercises is bracing hard, I think that if I do that right then the other stuff doesn’t really matter. But I don’t do anything specific for the TBDL. Good luck with it!
2 Likes
Week 36: Stuff
Single Handed Swings
48kg: 5x10 - PR
Bench Press
100kg: 1,1,1,1,3
Weighted Pull-Ups
+10kg: 3x5
+20kg: 3x3
Farmers Walk
120kg: 5x15m
160kg: 5x15m
200kg: 1x15m - PR
Very good session today, a couple of solid PRs.
3 Likes
Week 36: Deadlifts
Deadlifts
180kg: 2
200kg: 1
180kg: 3
Mixed grip, belted
This was fine.
2 Likes
Week 36: Stuff
Single Handed Swings
48kg: 5x10
Bench Press
100kg: 5x1
Pull-Ups
BW: 5x5
Trap Bar Deadlifts
150kg: 3x10
Bodyweight: 97.6kg
For some reason I thought I’d try to do all sets of swings within 5 minutes, and I started strong, but things quickly got nasty. I managed 4 sets in the 5 minutes, but then had to lie down for a while before I could do the final set.
My bench press is very weak just now, because I’m so far out of practice. I don’t think my overall upper body strength is down by much though, so it should improve to baseline quickly.
My bodyweight is predictably high, following a weekend of eating crap. I’ll get that sorted by the end of the week.
1 Like
Week 36: Simple and Sinister
Single Handed Swings
40kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
EMOM
Bodyweight: 97.0kg
Good session today. First time doing Turkish get-ups in a little while and they felt good. My elbow is back to baseline, and I’m not really sure what caused the problem - possibly the get-ups but it could have just been the amount of volume my grip was contending with.
1 Like
I’d go grip. My elbows have started getting achy for the first time in a couple of years and the only change is how much I use my grip at work. Try kneading our your forearms (it’ll fucking hurt) and also training your extenders.
Week 36: Simple and Sinister
Single Handed Swings
40kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
EMOM
Bodyweight: 96.9kg
Good session today. I fasted for 23 hours - from 7pm last night to 6pm this evening.
@MarkKO - Thanks man, I think you’re right. Hope your elbows feel better soon!
1 Like
Week 36 - Summary
Bodyweight: 97.2kg
Training: 5 sessions
Nutrition: Not good
A reasonable week overall. My nutrition was poor and my bodyweight rose correspondingly, but the training went quite well. For the first time I managed to do all sets of single handed swings with the 48kg (twice) and I got a default farmers walk PR with 100kg per hand.
1 Like
Week 37: Run/Deadlifts
Run
5km in 29min 59sec
Deadlifts
180kg: 3
190kg: 1
200kg: 1
140kg+chains: 5,5
Mixed Grip, Belted
This was great. I did a “parkrun” for the first time and running with others definitely helped me push myself. Looking back that seems to be a 5km PR, which I’m pretty happy with.
That was my first time deadlifting with chains, and it felt a little awkward. I’m sure there’s a technique to it but the plates kept catching on the chains as I was lowering the bar (despite having the clip right at the end). Good to mix things up though.
3 Likes
Week 37: Hike
Hike
4 hours, 980m, 12.6km
My lower back felt really stiff today, presumably from the chain deadlifts. The walk loosened it up a bit, but was rough on my knees. Getting old!
1 Like
Good time on the 5k mate. 5k’s for time are brutal
2 Likes
Week 37: Simple and Sinister
Single Handed Swings
40kg: 5x10
E2MOM
Turkish Get-Ups
40kg: 5x1
E2MOM
Single Handed Swings
28kg: 5x10
E2MOM
It has been 15 days since I last did a full S&S session with the 40kg kettlebell. The get-ups actually felt fine but my grip was close to failure during the swings - I really hope it improves soon.
Thanks @ChongLordUno!
2 Likes
Week 37: Gym
Trap Bar Deadlift/Bench Press - Superset
215kg: 5x2
100kg: 5x2
Pistol Squat/Ring Pull-Up - Superset
BW: 5x1
BW: 5x3
Bodyweight: 96.6kg
Strong session today.
I’m terrified about developing osteoarthritis in my knees. Since my surgery my right knee has been so fragile, and I’m conscious that I compensate with my left. In fact there is still a significant difference in size between my quads, despite doing a lot of single leg work earlier in my recovery. I’m not really sure what the answer is.
1 Like
Week 37 - Summary
Bodyweight: 96.6kg
Training: 4 sessions
Nutrition: Mediocre
Only 4 training sessions this week, but they were good ones. That trap bar/bench press superset was a particular highlight, as well as the 5km PR.
1 Like
Week 38: Run
Run
5km in 26min 59sec - PR
Single Handed Swings
28kg: 5x10
Bodyweight: 97.0kg
This was a significant 5km PR, done at another park run but this time on a less hilly route. Knees are quite sore.
1 Like
I think its one of those things thats not worth worrying about.
I think in the long run, you are better of been active, moving, lifting weight etc.
From my understanding, genetics play a massive role in osteoarthritis, so its not really worth worrying about etc.
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3 Likes
Week 38: Gym
Deadlifts
180kg: 1
190kg: 1
205kg: 1
220kg: 2xF
Farmer’s Walk
180kg: 15m
200kg: 15m
220kg: 15m
230kg: 15m - PR
Push-Press
60kg: 3
70kg: 2
80kg: F
60kg: 10
Pistol Squats
BW: 5x1
Weighted Pull-Ups
BW: 5
+16kg: 3
+24kg: 5
Great strength session today - I’m especially happy with the 230kg (507lb) farmer’s walk. The deadlift and press failures were very close, and certainly not unexpected, so I’m not too upset lol.
@theBird - Yes I think you’re right, not worth worrying about really
3 Likes