2018-05-08 training log

Today brought an amazing breakthrough — in regards to my arm pain.

I’ve been long suspecting the pain isn’t arms, isn’t elbows, but originates out of my shoulders. I’ve been starting to play with things to contend with that. I brought my hands a little closer when benching, from ring finger on the rings to pinkies on the rings. I’m working to keep my elbows in more than flared — and this really hit today.

So crush-gripping the bar is something I know to do and try to remember, but it doesn’t always happen. I might start crushing it, but then the grip eases back because you must be very active in your grip to do so. I’m making an effort with every rep to remind myself and re-crush if needed (which it usually is). This alone seems to be a big help in managing my pain.

But I combined that with a couple things.

I saw a snippet of a video with Ed Coan who basically said to clench your butt and really arch your back. The butt clench gets everything tight, and the arch then naturally engages the lats. So I tried this. First, I found with the butt clench I had to sweep my feet back some towards my head — that never worked for me, but here oh yes it did; in fact, couldn’t do it any other way. Then with the arch, sure the lats engaged. Furthermore, with the crush grip well — the upshot of all of this was the simple act of doing that really kept my elbows closer to my sides. Try it. Flex your lats and what happens? Your elbow comes in to your body. Keep them flexed and try to move your elbow/upper-arm away from your body — you really can’t.

A session like today should have aggravated my pain.

It didn’t.

That’s huge.

Things were tighter, strong, and pretty much pain free.

This is big for me. I almost want to go back and bench again just so I can keep working on this. 🙂

But yeah, more testimony to technique, and constant tightness. I need so much work here.

As for other things… 

The incline DB’s, the mod here was to pause in the bottom position. Pause and let the weights sink a bit. I found this was great, should help out of the hole, especially with the increased range of motion. I am working to keep the weights somewhat neutral — it’s not a true neutral grip (i.e. bar/grips parallel to body), but maybe like 30-ish degrees? Whatever just feels normal and neutral for my hands. Keeps my elbows in. BUT, one thing I have to be careful is at the top of the movement to NOT press so much through that my shoulder blades come apart — must keep them retracted.

Rows were rows, both bent and upright. And curls actually felt really good today, because no pain!

Granted, my pain isn’t totally gone — it’s going to take a little time. But I suspect with so much less re-aggravation of things, I should be on a better road.

It’s a 2/fail day.

I’m really happy.

RP Powerlifting, Strength Cycle, cycle 2, week 1

  • Competition Grip Bench (with pause)
    • bar x 10
    • 135 x 5
    • 185 x 5
    • 230 x 7
    • 230 x 7
    • 230 x 4
  • Incline DB Press
    • 65e x 10
    • 65e x 10
  • Barbell Bent Rows
    • bar x 10
    • 135 x 5
    • 185 x 10
    • 185 x 8
  • Barbell Upright Row
    • bar x 10
    • 75 x 5
    • 110 x 10
    • 110 x 10
  • Reverse Curls
    • 20 x 10
    • 65 x 10
    • 65 x 10

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