3/22

I did a bunch of IASTM (self Graston) on both of my legs, so much that I got a forearm pump. I found significant junk in my left vastas lateralis & ITB. I'm sure that was contributing greatly to my knee issue. I found some junk in my right rectus femoris as well. That was a big part, but not all, of what was messing up my hip.

I had planned to do some pushups and maybe some rows, but with the way my arms felt, I didnt think that would be a good idea. Instead I spent some time rearranging the basement and laying another roll of rubber flooring.

This is mostly right imo, but one thing he failed to mention on his list of things you need to understand is bioavailable T.

https://www.t-nation.com/pharma/4-th...gn=article5563

3/24

DL
235x5x2
325x3
415x2
505x1

suit
595x1
650x1
650xf
Everything up to 595 went fast. The first 650 was slow and hard. It got a little out in front of me. The 2nd 650 barely got off the ground. I'm not happy with this.

TBDL in squat suit
631x3
721x3
816x1 - pr+5

Nice pr!

Thanks!

3/26

bench
45x15
95x10
135x10
185x5
225x3
275x2
315x1

shirt, 2 board press
455x2 - super fast, good form
505x1 - fast, very good form. This was the best feeling press since before my arm issue.
555x1 - way slower, but good form and got it locked out. This is still a long way from where I was several months ago, but its the most I've pressed since the arm issue.

raw, bands
idk, ~200 + red band x 3 - super fast, too ez
~150 + red & orangish bands x 3 - weird. I think the orangeish bands have different tensions from each other because one side felt way heavier than the other.
~240 + red bands x 3 - ok, but not great. Right glute started to tighten up.

standing 1 arm cable rows
150x15
165x12
180x10

face pulls
135x15x3

3/28

squat
140x5
230x5
320x3

briefs
410x2
500x1

suit, sides all the way loose, light knee wraps (left knee was tight)
601x1

slightly tightened sides
691x1

Everything was good to this point.

slightly tightened sides
741xf - I got slightly forward at the bottom

Tightened sides more
741xf - I got to the hole and had nothing. idk exactly why. I should never miss this weight. Possibly my right hip or left knee issues have something to do with it. I didnt want to push my luck, so I stopped squats.

RDL
230x5
320x5
410x5 - these started to feel not great on my hip, so I stopped.

I did some IASTM on my right quads/hip flexors and found a bunch of gunked up crap in there. I think this stuff could have been what was making the side and back of the hip hurt. Hopefully that took care of the problem.

3/29

speed bench
45x15
95x10
135x10
185x5
225x3
245x3
265x3
All were very fast. I felt like a got loose and both arms felt kind of bad on the last set, so I decided to stop.

pushups
10
15x4

standing 1 arm cable rows
150x15
165x12
180x10

face pulls
135x15x3

Well done on the PR!

Thanks!

I caught a cold or something and didnt DL Friday. I was not 100% yesterday, but was ok.

4/2

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1

shirt, 2 boards
455x2 - fast, good
505x1 - fast, very good form. Considering the stuff I mention below, I'm pretty happy with how this went.

3 boards
600xf. I asked for 6, meaning 6 plates. They loaded 600 and talked me into it. It barely went up at all. I doubt I would have got 585 either. I'm weaker than I was before I took a couple months off benching, and with the arm thing, and now the minor illness, I cant push myself to build strength back up yet. This attempt wore me out, so I just did some light pulling afterwards.


standing cable rows with new double handle thingy. Its basically a straight bar that you can attached the single handles to, so my arms can move without being stuck in a fixed plane.
~2/3 of the stack x 20
whole stack x 15 x 2 (It might have been 204 lbs, but I'm not 100% sure)

face pulls
135x15x2

Being sick is dumb. Hopefully you have some extended health run good and can crush

Thanks man. I dont know if I'm getting worse now - I was up half the night coughing last night. I dont feel bad other than the coughing, and being tired.

I was too! *brohighfive*. Although I'm at ~2 weeks, :/.

rigged

How'd your arm feel after benching?

Arm is doing ok. I'm trying to be careful of volume, easing more and more into it. I need to really do a lot of soft tissue work to keep this from coming back. I can feel some irritation, but its manageable.

Monday night I was up coughing half the night, so I was very tired and felt sick Tuesday. I figured heavy squatting would be a bad idea, so I skipped it. I got some cough syrup Tuesday night and that helped me sleep better. I felt better yesterday, so I did speed benching.

4/5
speed bench
65x15
95x10
135x10
185x5
225x3
255x3
275x3
285x3x2
All reps were fast. The first 285 set, my back got loose, so it was sloppy. The second set was better.

The gym got TRX straps.

TRX pushups
10
The straps rub badly on the outside of my arms, and I dont want huge abrasions on them, so I dont think I'll be using these for pushups.

TRX rows
12x3

face pulls
132x15
144x15

4/7

DL
225x5x2
315x3
405x2

suit
495x1
585x2x2
The first rep of 585 was slow. Maybe I was forward or something. Everything other than that was good.

speed DL in briefs
455x3
485x3
495x3 (meant to do 505)
525x3
495x3

reverse hypers
180x15x2

4/9

bench
45x15
95x10
135x10
185x5
225x3
275x2
315x1

size 54 two ply rage X, 2 board press
475x2 - super fast, solid
525x1 - fast, great form

size 52 rage X
585x1 - not as fast, but still good speed and very good form. I'm very happy with this.
605xf - I brought the weight down fine in a good spot, but was not quite fast enough off the chest. It started to slow near lockout and it stalled 2" from lockout when my back cramped up. It was good to move this kind of weight with some authority again. Its been a long time. Its been about two years into using a two ply shirt and I finally feel like its starting to come together. Hopefully I can get the tighter one to work when I start touching my chest in it.

I felt great benching heavy all day. Everything felt solid and moved well with no arm problems. I think part of the reason for feeling this way was having done reverse hypers on Friday. My glutes and core felt more active than usual. Also, having been sick and missed my last DL and squat days last week may have been a blessing in disguise. I think I was getting beat up and needed to take a week off from both of those lifts.


raw 3 board press
close grip 315x3 - yuck. Loose back and it made my left elbow hurt. **** close grip.

pinkies on rings
315x3 - super fast, good form

index fingers on rings
365x3 - ok, but a little awkward. I typically have my middle or ring fingers on the rings. Wider doesnt feel good. Closer than pinkies on the rings doesnt feel good. I know a lot of great minds say its good to vary your grip, but I feel like I'm too old for that **** to do me any good.


standing cable rows
150x15
165x12
180x10

face pulls
135x15
150x15

4/11

squat
140x5
230x5
320x3 - left knee hurt. This is the same knee that's been acting up, but its a little different now. The pain was under the kneecap before. This pain is in the top part of the patella.

My chiro friend examined it and said the tendon is not torn. He says the minor swelling and symptoms indicate the bursa sac is rubbing on the patella and that's what is causing the pain. Apparently this is what bursitis is. I dont think I've ever dealt with it before.

I did some IASTM on my left quads and found some significant crud, but that didnt stop the pain this time. I did some compression band flossing right above the kneecap and that did stop the pain.

I figured I might be ok if I wrap the knee tight and try squatting.

Briefs & knee wraps
410x1 - nope.
As soon as I get near depth, the tightness and pain come right back. It doesnt matter if I'm squatting, getting up off a toilet or out of a chair, using the left quads to get up with my knee bent at ~90 degrees brings back the symptoms.

I took 1200 mg ibuprofen, put horse liniment on it and did some more compression band flossing. That made it feel fine.

I'll keep trying other stuff to see if I can get this to heal quickly. Hopefully I can still bench and DL well in the mean time.

I've read that once you're prone to bursa issues in an area, that's it. Its a lifer and its chance of recurrence goes way up if aggravated continually in the same manner that caused it in the first place.

I'm glad I talked to my chiro before I read this^. He says I do not need to see him today - I can wait til my appointment next week, that he thinks it might only last a couple weeks, and that he is not convinced it is bursitis. He says I can bench and DL. I just cant squat til its better.

chronic vs acute

yeah, mine is acute now for sure. Hopefully it doesnt become chronic.

4/12

speed bench
45x15
95x10 - I got the sharp pain in the patella while I was pushing with my legs.
135x10 - did a wide, flat footed stance. I hate flat footed benching. Patella was not super comfortable because my knees were still bent.
185x5 - I modified my stance by straightening out my legs and keeping my feet flat. This felt fine on my patella.
225x3
245x3x2
255x3
275x3
295x3
Everything felt good and 295 moved fast with good form. A teammate timed my 275 set and that moved faster than 245 and 255 did - 275 was ~3.3 seconds, which is excellent speed. My new goofy form got better and tighter every set. I hope I can continue benching well with this goofy form when the weight gets heavy on Sunday.

standing 1 arm cable rows
150x15
165x12

face pulls
150x15x2