2016-11-10 training log

Today was alright.

I picked up a set of Jim Wendler’s lifting straps. I generally don’t use straps because I want my grip strength to also improve. But there certainly have been a few times when grip was the weak-point and I couldn’t work what I wanted to work (as well) because of it. So sometimes straps are useful. But I’ve generally hated most straps because 1. the material is so thick it really messes with your grip, 2. the wrist-loop is made via a loop which often gets pulled very tight under tension and causes problems unto itself. I didn’t pick Jim’s because Jim, but because of the design: fixed loop, thinner material. They arrived yesterday, just in time. 🙂

I used them for most of my deadlift sets. Again, I normally do NOT do this, but new toy and wanted to try it out. For sure the design was to my liking. Interesting thing tho? On my 4th and 5th sets I started to feel like my grip was actually weaker, and there was more pain in my brachioradialis. So on the last set I ditched the straps, went mixed grip, and life was good. Interesting data points, but not enough data to really draw any conclusions. That said, I think I’ll dig the straps. I generally won’t use them, but sometimes when/if they are called for, I’ll be happy they’re in my bag.

That said, cranked out 10 reps pretty well and good. But as I was working up, I started to think about some of my approaches — in light of how I’m trying to mod things up due to my injury, recovery needs, etc..

While the volume’s been acceptable, I think I’m going to scale it back. Instead of 4 sets of most all assistance work, I’ll do 3 and make more of each rep (maybe even slight weight increase). And while it didn’t really affect today, on my pressing days I do think I’ll look into 1. not supersetting the back work, 2. more DB work.

See, the more and more I dig into things, the more and more I’m thinking my arm pain isn’t arms or elbows, but shoulder. Rotator cuff stuff. My current hypothesis is by cutting out the supersetting of the shoulder/back work during my pressing, I won’t 1. inflame those muscles, 2. wear them out. Thus, when I need them for stabilizing during benching and pressing they will be good and fresh. Yes still warm-up the area, but don’t WORK the area. Press, then do back/shoulder work. It may not help, but I need to explore it.

I hum-hawed about DB work because while I suspect it could be better due to lighter weight, I also did wonder if it might make things work because it requires more stabilization and thus I just make things worse. Well, I don’t know for sure but I’m going to explore it. Because part of me is thinking that if in fact it is a stabilization issue, if it in fact it is rotator cuff muscles, then working to strengthen them more ought to be good. TBD.

I’ve also been doing a lot more to roll and massage out things like my infraspinatus, supraspinatus, teres minor. It hurts like hell, which is likely a sign of some problems. But it is getting and feeling better.

So… one day at a time.

5/3/1-based program

  • Deadlift
    • 150 x 5
    • 190 x 5
    • 230 x 3
    • 245 x 5
    • 285 x 5
    • 325 x 10
  • Walking Lunges
    • 40 x 10e
    • 40 x 10e
    • 40 x 7e
  • Leg Curls
    • 40 x 12
    • 40 x 12
    • 40 x 12
  • Twisting Crunches
    • BW x 20
    • BW x 18
    • BW x 14
  • Seated Calf Raises
    • 60 x 12
    • 60 x 12
    • 60 x 12

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