2016-10-31 training log

Yes, a change in technique seems to be helping my tendonitis.

This week is a deload week, so it’s a perfect time to explore some technique changes towards dealing with this biceps/forearms/elbow tendonitis issue. Videos I referenced from before, from Paul Carter and Alan Thrall, take different approaches to ultimately the same issue. What I tried this time was using the false-grip Alan suggested (and Paul alludes to) and really working to keep a low-bar yet my wrists straight. I do have good shoulder mobility, but it’s still a little bit of work to get into that position. Still, I spent each set today (and did a few extras with the empty bar) just to work on a good setup and getting into position. It wasn’t too hard to find the right way for me to work in there, but it was a little bit of work to achieve it. ๐Ÿ™‚ I just have to be patient and allow myself a little “wiggle time” to get up in there AND ensure I keep my hands/wrists where they need to be.

That said, it’s a little odd-feeling for me, because it’s really just my pinkys touching the bar. But it’s a LOT more comfortable than “eagle claw” grip, because there it just added bar pressure across my fingers which just makes the problem worse.

While I squatted I focused on the arms and upper body. I found that I would regress to a VERY slight wrist bend, but no more than a good false-grip would be. It provided just enough speed bump with my palm heel to keep the bar stable on my back but not really transferring pressure down into my arm. For sure by the end of the squats I felt no more or less pain in my upper arm, which is great! I did feel a little in my elbows, but I could tell that was coming from the contortion job of getting into position. ๐Ÿ˜‰ It’s really not bad, and I know that will fade in time.

I also am expanding my warm-up to include some arm/shoulder stretches. Yes, you can stretch your biceps, and apparently I need to. That should help with everything.

One thing I tried was using wrist wraps to see if that would help with my wrist position. My feeling? They actually took my focus and feel away, so I actually couldn’t keep track of how my wrists were doing. Right now, I won’t use them as I work on learning the technique. But I certainly could see using them when the weights get heavier to help reinforce and support the wrists.

All in all, I’m pleased with the technique change. I will have to see how it pans out with proper weights, and I’ll also keep working on improving mobilty and stretching in that area. Again, I’m not bad, but there’s unquestionably room to improve to help everything.

As for the rest, was just deload – cut the work in half, don’t sweat things too much.

I did throw in a couple sets of 20 reps of straight barbell curls, just to get a little blood flow into that area. I’m starting to look at supinated grip-based work for arms and back as an alternative while I work through this. Trying to see if it might be a little less inflammatory (vs. pronated or neutral, which both involve more forearm), but also if it might be good for rehabbing it given the mechanics of things. Experimenting.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Squats
    • bar x whatever
    • 120 x 5
    • 120 x 5
    • 160 x 5
    • 160 x 5
    • 190 x 5
    • 190 x 5
  • Straight-leg Deadlift
    • 185 x 10
    • 185 x 10
  • Leg Curls
    • 40 x 12
    • 40 x 12
  • Hyperextensions
    • BW x 12
    • BW x 12
  • Crunches
    • BW x 15
    • BW x 15
  • Standing Calf Raises
    • 65 x 12
    • 65 x 12
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