ftr, I probably almost 100% pull-ups. I think the main contribution to the pain was actually bb curls. If I ever go back to curls it will probably be hammer curls mostly.

I've totally dropped curls and cut well back on pull-up volume (not that I was doing hundreds of reps a week or anything, probably closer to 80-100). I've always gone pretty strict (no dropping) and am like 100% strict now. I've been experimenting with different grip width and I *think* maybe a wider grip helps, but it might be more to do with the other steps I've taken. I had a session with a voodoo magic witch doctor (ART) yesterday and that definitely helped.

I just bought the TheraBand flex bar after coming across it on YouTube videos for elbow pain. Also Aiden linked this for me

https://www.instagram.com/p/BMo68TKhL4w/

This plus ice and rest has been a good recipe so far. Groundbreaking stuff I know.

The reverse curls work your extensors. Curls used to give me trouble too but I let my tendinitis heal up enough that it doesn't bother me anymore. Low bar squats hurt my elbows way more than doing some pull-ups would at this point.


4/11

Paused incline
225
255
275 @6

Had 315+ today I'm sure

TNG incline
225x12 @6ish
--probably good for a PR amrap
225x10 @8.5
225x10 @10 lol

Don't care for 16-17 on amrap which is PR. I want 20+

Side laterals + DB shoulders
10s x12 + 50s x12 x3sets

Facepulls
6x

DB curls
30s x15
All sets of 8 because weak / short rest
30s
25s
22.5s
17.5s

C2
20 minutes

Ok, dumb question, but reverse curls are just holding the bar with a prone grip, right?

What do you do on a rower for 20 minutes?

5km imo.

Palms down, yes.

IMO it challenges grip more than bicep. But I might just be weak.

nice recent PRs

Elbow pain is almost always related to tricep adhesions for me.

What do you do for this? Pretty much between every squat set I do, I try smashing just above and just below my elbow joint on the barbell in the rack... I feel like I get very little from it or I'm doing it wrong (not long enough, not the right spot, etc).

Snitch it's easier to do that at a bench or incline bench height imo. I do that when I bench. Move up and down on a spot then left to right, move it a half inch or whatever and repeat.


4/13

HBBS
255
285
365 unrack
445 unrack
295x9 @8-8.5 (what a puss stopping at 9)
240x5 x3

Sumo
225x1 x5
225x5

DL
225
295
350x3
275x6 (hook 3 mixed 3)
275x10 (double over first 5)
275x10

Rope abs
3x

KB swings
52x 110 swings over 5 sets

Cutting season is not going according to plan but I'm in no rush I guess. Likely not competing this year anyway. Minuswhale just be happy.

4/14

Bench a day early because idk

Paused incline
225
255
275x5 @9.5

TNG incline (paused last rep)
255x5 @8.5
245x5 @9
225x10 @8.5

Flat wide feet up flat back TNG
135x8
165x8
185x8

Wide grip flat paused
205
225
Comp flat paused
255 Lmaooo @10

Cable fly
6x12

C2 HIIT
5 intervals
-- rowed at 20xx/hour pace on the highs and went from 30 second highs to 15 by the end

I've had 12 donuts, two pints of ice cream this week and someone came over with 24 Spanish rolls today. I'd estimate well over 4000 calories of sweets that I could've passed in this week.

my weight today was +0.2lbs from last weigh in and I can still end with a net loss for the week if I want.

4/15

Barely 3 hours sleep and fasted after work thing. Facked up and had a few donuts too at like 3am lol

DB shoulders
90s x10 @9
80s x10 @9
65s x10 @9

Klokov press + side lateral
3x

Facepulls
6x

DB side lateral 2x drop set
2x

Gassed felt dead after my first two work sets of DB press so kept it light the rest of he session.

Happy I could press the 90s for 10 still. That's probably about the limit weight I feel comfortable with doing shoulder presses but 100x10 sounds like it has to be done.

What Busto said.

Also feel around for tight spots so you can identify where the pain is coming from. If your triceps are all soft and loose, then its probably coming from somewhere else above or below where the elbow pain is. One of the best things you can do if you find something in your triceps and you cant get it fixed by rolling it on a barbell: Relax the triceps with your arm straight and have a strong friend use both hands to put pressure right on the hot spot. When he's pushing hard on the spot, bend your arm at the elbow to stretch the muscle. Move around to other spots and repeat.

4/16

Somehow lost 0.6lbs this week. If you even saw half of the desserts I ate this week you'd be like wtf is your problem

Paused FS
185 @9 lol

HBBS
275 @10 lololol
225x8 x3

The 225 sets were @8ish. Wanted to do sets of 10-12 with it but not recovered.

Random singles with 225 sumo and a couple light sets unilateral leg curl. Should've took today off. CNS tired

4/17

C2 HIIT
68 calories
5 minutes

One arm cable row
3x 5-7
2x8

DB preacher
4x 10-12

Rear delt cable row
2x

TRX row
3x 10-12

Fasted. Easy session. Hopefully ready to bench tomorrow.

4/18

Fasted again because schedule

Paused comp incline
255
275 @7.5-8

Top set felt heavy today. Got 5 with 275 below @10 last time.

TNG comp incline
pause first and last
225x10 @7.5-8
225x10
225x10 @9.5

Comp flat spoto
185x3 x3

Wide flat paused
185x5 x2
185x10

Facepulls
150x3sets

Wide grip cable row
100x3sets
Underhand
3sets

Wide hammer grip pulldown
2x

4/19

Supposed to be off day

C2 rower
5min 60 calories

DB preacher curl
5x

DB curl
3x

C2 rower
5min 50 calories

Squats tomorrow. Hopefully not the same as Sundays sht show.

4/20

HBBS
275x3 x3

Tempo
225x5 x3

Still dead. 275 felt heavy as fack.

4/22

Comp flat bench
225
255
275 @7-8

Idk how to flat bench currently. Feels weird and 255 was easy but 275 would feel easier on incline.

Paused incline
185
225
255 @0

TNG incline
235x10 @9
235x8 @9
235x5 @9 (messed something up, breathing idk)

Wide TNG incline
185x11 @8.5
185x7 @9 (breathing again wtf)
165x9 @9 dead

Facepulls
135x20 x2
135x14

Cable row (medium hammer)
115x12 x4

C2
22 minutes
200 calories

Take some videos of your heavy flat bench sets next time.

Will do

4/23

Military press
185
155x8
155x6 x2
-- all 155 @7-8

Cable row medium hammer
-Work up in 5s
115
130
145
160
175
190
205 @8-9

Pulldown
175x8-10 x3

DB curls
30s x15
25s x11
25s x10
22.5s x8
20s x8

Side laterals
1x double drop set 30 reps

There was a dude same height and weight as me. Black former wrestler. Incline 355x3 fast, the Bench 365 two seconds paused. THEN 405 atg front squat no belt. Cool, cool cool cool.

4/24

HBBS
Paused
225
255
275 @9
345 unrack
415 unrack
No pause
275 @9

Deadlift
315 @9 Lmaooo

What a joke. I swear I have the worst fluctuations with my lower body strength. One day I can hit 350+ and the next week barely get 275.

Decided to roll out my quads. Spent the bulk on left IT band and it's ridiculous. Full of trigger points.

Deloading

Yesterday hit 185x5 x3 paused incline then 255 flat wide paused

Today
5x10 x80lb KB swings

5x12 side laterals

3x10 facepulls


I rolled my quads out on Tuesday and that night my knees were in pain. Today my left knee is still off and on. I started working with an elementary kid and their seats are LOW. Below parallel and my left knee hurts every time I sit or stand.

4/29

Incline TNG
275x3 @6-7 (paused first)
245x11 @9.5 (probably 10)

Incline paused
225x5 x3

Flat paused wide
185
235
275 @1,000

Barely got 275. Hardest bench rep ever completed by me probably.

Flat 2sec paused Larsen
185x5 x3

Cable row + cable fly
5x

Facepulls
4x

Somehow body felt wrecked after two deload sessions and two complete off days. Gonna try to deadlift tomorrow since knee isn't 100%