2016-11-08 training log

Today wasn’t good.

I mean, I hit 220×10, which was nice. But that arm pain was back pretty seriously.

It actually started before I left the house. I put on the elbow sleeves and shortly thereafter the dull pain started. Was it because of the sleeves compressing things? Maybe. My elbows felt less than excited.

I started pressing, and doing just band pull-aparts in between sets. The biceps pain grew. By the 5th and 6th sets of benching, the pain wasn’t as bad as it was a couple weeks ago, but knocking on that door for sure. So I opted to stop pressing and didn’t even do much else. Just some light shrugs then some arm work — the arm work I wanted because I wanted to get some blood flow to the area.

Some interesting things:

First, a lot of the pain came from indirect biceps work — stabilization. Benching, even the pressdowns. But direct biceps work, not much pain. Yes a bit when I’d start out, but it actually felt pretty good to do things like curl. I did drop the weight significantly on the curls, because of how everything was feeling — just get some reps in.

Second, I noticed new pain up in my shoulder, especially in the infraspinatus and supraspinatus area. After I got home I did some more reading and it keeps coming up that the pain I’m dealing with of course COULD be tendonitis but may not be — it may be a shoulder issue. Given what I’ve been feeling, I suspect this could be my issue. When I look at the whole of everything, it starts to make some sense.

I mean, even considering my posture sitting all day at work, it starts to be a problem — and I can see how that could lead into this.

There’s just a lot of things — not everything that I can detail here — but lead me to think I’ve got a few issues going on. And what I need in addition to change-ups in my workouts, is more rehab work. I have not been religious about the lacrosse ball, but I should be. I have a Thera-Cane in my office, and I should use it to work on those back/shoulder muscles. Spend time every day stretching more. Heck, I started to think back to my Kuk Sool days and the “mohm puhl ki” body conditioning/warm-up exercises done there — some of those things I can’t do as fully as I did back then. But things like that work the whole body, and yeah, I suspect I need to get just as serious about recovery and rehab as I do about gym sessions.

Much for me to think about. From being overly attentive to my posture during the day, to more massage (ball, roller, cane), to more stretching and body usage work (e.g. yoga-ish stuff, mohm puhl ki, etc.). Whatever it takes to keep myself functional.

Oh, and one gym thing I’m going to try? I’m going to STOP supersetting pressing and pulling. I want to see if that may be contributing to my problems.

That all said, I’m still happy with 10 reps of 220 (even with the arm pain).

5/3/1-based program

  • Bench Press (superset with band pull-aparts)
    • bar x whatever
    • 105 x 5
    • 130 x 5
    • 155 x 3
    • 170 x 5
    • 195 x 5
    • 220 x 10
  • Shrugs
    • 135 x 15
    • 135 x 15
    • 135 x 15
    • 135 x 15
  • Rope-Handle Pressdowns
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 10
  • BB Curls
    • 40 x 15
    • 40 x 15
    • 40 x 15
    • 40 x 15