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Velvet's Lifting and Other Fun Stuff Log

Pain on the inside of your elbow?

Hey dude, yeah on the inside, have a case of “chronic-acute-medial epicondylitis”. That’s self titled haha.

I had a pretty bad bout of climbers elbow a couple years ago, rehabbed it well enough, but I get flare ups still. They usually occur during activity or immediately after, and stick around for maybe a day or so. For example, I was having some pain during my pullups today, but I’m pain free now.

I’ve just been keeping an eye on it and making sure I’m not stringing together a bunch of days as that’d be a sign of bad news.

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What did you do for rehab? I found a “weird” rehab protocol that was quite strength oriented with lots of slow eccentrics

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Congrats on the PR man!

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@Voxel My rehab mostly consisted of rest and light stretching. I avoided movements that bothered it for the most part, but I was working a construction job at the time so I was always using my arm to a degree. After a few weeks I started incorporating hammer curls as they seemed to help. But basically just avoided rows, chins, deads, and low bar squatting until it cleared up. I’d definitely be interested to hear what’s worked for you.

@Koestrizer Thanks dude! Very much a “monkey off the back” PR haha.

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I had to lay off dyno movements for a while, climb less with bent arms, and massage it everyday. I also used to take a adjustable dumbbell and add weight to one side and rotate my forearm so the thumb pointed away from me in different angles (place elbow against knee, varying levels of how “open” the arm was). Trying to stop short just of pain.

Surprised you had to skip deadlifts though. Do you pull with a mixed grip?

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I feel this in my soul man, haha. Basically all of my gym climbing sessions these days are me forcing myself to learn to not rely on back/bicep strength and how to use straight arms and body position more effectively.

I pull DOH with straps pretty much exclusively. I figured strapping for deads would be fine, but any amount of squeeze would irritate it and I never pulled the trigger on figure 8’s. I still think the primary reason it took so long to heal was that work was basically hours of loaded carries and using an impact driver.

I’ll play around with that DB move next time I go to my gym, I’ve seen some similar stuff online but never fussed around with it. Right now I’ve been doing reverse curls, and opening my hands against a rubber band sporadically to train the extensors, as that seems to help quite a bit too.

You can use a hammer or a wine bottle at home initially.

I also have have to be mindful to not always carry my cellphone with the hand on the affected arm

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9/4/20

Climbing

Bouldering: ~60 minutes

Worked a handful of V3-V5 problems. Sent some, got skunked by some, and projected a few.

Lower body workout

Stepping lunges:
BWx50 reps

Squats:
BWx25 reps

Quad extensions:
BWx25 rest/pause

Sliding hamstring curl:
x25 rest/pause

Laying leg raise:
x50 rest/pause

Flutter kicks:
x100 reps

My body is aching today. All muscular, but this week has been a rugged one apparently. Probably just from having a week off, but workouts had some intensity too.

@Voxel I don’t think I could operate my phone lefty haha. When it comes to dominant hand dominance, I’m the poster child for an extreme version of that.

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9/9/20

Upper body workout

Pullups: (various grips, 2ct pause at top)
x50 reps

GIANT SETS (raises - rows - presses)

Lateral raise:
15x2x10
15x9+partials

DB upright row:
25x2x10
25x8+partials

DB Z press:
35x7
35x5
35x5 (begin dropset)
25x4
15x5

Cross body reverse/hammer curl:
15x70

Pushups:
x50 rest/pause

Schedule is all screwy this week so just decided to get this assistance workout in while it was convenient, otherwise I’d have basically taken a week off for no reason.

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9/10/20

Lower body workout

Power cleans:
45x5
65x3
95x3
115x2
135x3
155x1
175x1
135x10x1 (cluster set)

SSB box squats: (mats + 2 boards)
45x10
95x5
135x3
185x2
205x1
235x8 (begin Zeno squats)
235x4
235x2
235x1
185x8
185x4
185x2
185x1

Mat pulls: (6)
135x5
225x3
275x1
315x1
365x7+3 rest/pause

I think I’m ready for bed now. This is just an ass kicker of a workout.

9/11/20

Upper body workout

Power snatch: (hang)
45x5
65x3
75x2
85x1
95x5x1 - cluster set

SUPER SETS (press - row)

Axle press:
50x10
70x5
80x5
90x4x8

T-bar row: (plates)
1x10
1.5x5
2x4x5

SUPER SETS (dip - row)

Dips:
BWx8
+15x8
+25x8
+25x9

T-bar rows: (plates)
2x4x5

Football bar floor press: (wide grips)
115x5
135x3
155x5 (begin dropset)
135x4
115x8

Hangboard pullups: (jugs)
x18

T-bar row dropset: (plates)
2x15
1.5x10
1x14

Solid workout. Cut the snatches short because I was pretty unstable at the catch today, so figured I’d save myself a potential gym fail. No real rhyme or reason on these upper body days, just doing some work and having fun with it.

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9/14/20

Upper body workout

Power snatch: (hang)
45x5
65x3
75x2
85x1
95x1
105x1
115x1

SUPER SETS (press - row)

Axle press:
50x10
70x5
80x5
90x5
100x3
110x8x3

Deadstop BB row: (3)
135x5
155x5
165x11x5

SUPER SETS (press - shrug)

Axle push press:
110x3x8

BB shrugs:
165x3x8

Pretty minimal, but a solid quick-hitter work out. I suck at shrugs, those were way harder than the rows. It seems like I should do more shrugs.

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9/16/20

Lower body workout

Power clean: (hang)
45x5
65x3
95x2
115x1
135x1
155x5x1

SSB box squat: (mats + 2 boards)
45x10
95x5
135x3
185x2
205x1
235x8 (begin Zeno squats)
235x4
235x2x2
235x1
185x9
185x5
185x3
185x2
185x1

Mat pulls: (5)
135x5
225x3
275x1
315x1
365x10

Been an odd ball week. Lots of local travel for work helping out another account, weird sleep, weird diet, weird schedule all around. Also closing on the house this week so it’s been a bit hectic, just trying to get in when I can right now.

Only able to match last week on squats, so added the extra down set. Improved on the lighter rounds though, and I managed all 10 reps of mat pulls in one ugly shot.

@T3hPwnisher Were the Zeno squats your idea initially? Or is there another name I should be cursing out during those? What an awful and effective approach to getting in the work haha. I haven’t been as close to throwing up during a workout as I was today in quite a while.

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As far as I know I am an original with them, haha. Solid work dude!

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Thanks man! And, I will be cursing your screen name next week in that case haha.

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9/18/20

Climbing

Bouldering: ~25 minutes

Awful session. Everything I wanted to do mentally, my body was betraying me physically. Just decided to call it since all I was doing was frustrating myself.

Upper body workout

GIANT SETS (chin - press - dip - raise)

Ring pullups:
2x8
1xfail

Double KB press:
35x2x8
35xfail

Dips:
3xfail

Lateral raise:
10x2x10
15xfail
10xfail
5xfail

Man, just a suck salad of a day. Decided since I was having a shitty time climbing I’d just use the climbing gyms equipment to get in an upper body workout. I was ready to call it after the first round of that. Just a real “why do I even do this shit” kind of day.

Oh well, I’m closing on my new house this afternoon. Looking forward to getting all my gym equipment back in the basement and being able to lift the way I want, when I want.

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