The pain was worse.

Truly, the arm pain from yesterday was worse today. Stands to reason, given this work directly utilized the arms.

I started bench pressing, things were OK. As the warm-ups went on, I started to feel it in the brachialis, especially when the bar was on my chest – a point where the arm muscles are really working to stabilize. After each work set the ache was tremendous and got worse each set.

Last night? I looked at my last 1+ week and did 240 for 6 reps – I wanted 7 today. As the pain grew, I told myself to just do what I could. What could I do?

One.

I put 240 on the bar, did one rep, the pain was too much, the bar was shaking, and all I could think was more reps will not end well, so I racked it.

Not only did I rack it, I stopped the whole session. I mean, it’s chest and back and arms – what good would be served by doing more work?

I’m disappointed because I didn’t hit my numbers, but it’s what it is. I am going to work hard the next few days to help bring this down in hopes of still PR’ing with my Press on Friday. But even there, if it’s still some pain and I can only muster 1 rep, then so be it. For sure, next cycle will set a new PR. 🙂

And yes, next week is deload.

It’s what it is.

Interesting thing. I was talking about the problem with my wife this morning, giving her an “air” demonstration of my squat grip: normal vs. eagle claw. It was interesting that just canting my wrist (normal grip) stimulated the pain in my arms, but when I went to a straight/neutral wrist (as I would with eagle claw), the pain went away.

I was surprised it happened that way during my little demo, but it’s certainly telling.

Anyways, today was what it was. Just going to work to fix the issues and keep moving forward.

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

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 155 x 3
  • 190 x 5 (work sets superset with neutral-grip pulldowns)
  • 215 x 3
  • 240 x 1

300 – a very painful 300!

Today was cool, but hurt a lot.

Squatting 300 itself wasn’t painful; in fact, I’m really stoked about it. Again, I lost a lot of strength during my massive weight loss, especially in my squat. So to finally get back to 300 means a lot to me. No it’s not a lot of weight in the grand scheme (I don’t think I’ll really be happy until I’m squatting at least 2x bodyweight, so I have to get into the 400’s…), but it’s a good milestone towards regaining what I had lost. Plus, with my lifetime PR at 325, I’m only 25# away.

What was also nice was hitting it for 4 reps. I knew last week that I’d have no problem hitting 300, and I wanted at least 2 hopefully 3. When I came up after 3 I knew there wasn’t a lot left but I felt good about hitting a 4th and went for it. I could have gotten a 5th if not for the massive pain… so I did good enough and opted to rack it. I’m still very happy with 4 reps at 300. Things are well on track, and I’m happy.

What was painful?

My elbows.

This is not the first time this has happened to me. It’s pretty simple. I crush-grip the bar because that does help me with tightness throughout my body. But when I do that, it starts to put my arms and elbows in particular positions. One thing is that my hands are perpendicular to the bar, but then my wrists have to cant in an odd way because my forearms are not perpendicular to the bar, nor can they be. I’d love my hands to be way out touching the collars, but the way the rack at the gym is, I just can’t so I am forced into a somewhat narrower grip (but as wide as I can make it). And so eventually all this stress goes onto my arms.

It’s precisely what Paul Carter talks about in this video:

I referenced the video after the 235 set to refresh my memory (again, this isn’t new to me). On the 270 set I did an “eagle claw” grip (pinky under the bar). That helped because it puts my hands/wrists/arms at a more natural angle, plus I can’t crush-grip the bar – so it helps with everything Paul discusses. But I just could not do it for the 300 set because you don’t go making big changes like that when you’re about to do something big. I knew the pain in my arms would be horrible, and it was. I mean, I could not “curl” my arms (well, I could, but the pain was intense). Even sitting there afterwards, doing nothing in particular, the pain was excruciating. There was no way I could deadlift – couldn’t grab the bar. Yes, that bad. I did my other assistance work and called it.

Why is this happening again? Not 100% sure, but bottom line is I suspect I will have to exclusively go with eagle-claw type grips from now on. I really don’t like it, which is why I haven’t stuck with it in the past, but I don’t think I have a choice now. This level of pressure, inflammation, etc. I just don’t need.

I’m glad next week is a deload – I’ll have some time to work on it.

And don’t worry. This isn’t horrible – yet. 🙂 I know some friends will read this and express concern, and I do appreciate it. But know that I’ll manage it just fine. Nothing to see a doctor about yet. I’ll rest, change technique, and go from there.

Anyways, so despite the pain, it was a good day. I’m very happy about hitting 300. I am confident of my ability to set a new all-time PR by the end of the year.

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

• Squats
  • bar x whatever
  • 125 x 5
  • 160 x 5
  • 190 x 3
  • 235 x 5
  • 270 x 3
  • 300 x 4 (4RM PR)
• Leg Curls
  • 40 x 12
  • 40 x 12
  • 40 x 12
  • 40 x 12
• Hyperextensions
  • BW x 15
  • BW x 15
  • BW x 13
  • BW x 12
• Crunches
  • BW x 15
  • BW x 15
  • BW x 14
  • BW x 10
• Standing Calf Raises
  • 65 x 12
  • 65 x 12
  • 65 x 12
  • 65 x 12

Didn’t start out great, but ended better than expected.

Again, because of being sick earlier this week, I’m making up for it by doing deadlift & press today – just the main movements (and pulldowns superset with the pressing sets). Get the work in, and set myself set up for next week’s “1+ week”. Today wasn’t about killing myself, but rather ensuring I’m on track to kick ass next week.

Deadlifting went ok. Once again I used hook grip on all sets so I could continue to adapt to it. It wasn’t novel this time, and my thumbs didn’t feel as bad. However on my last set the irony was I lost my grip and had to stop at 6 reps. I’m not totally sure why, but it doesn’t feel like I actually get a good grip on the bar — no “squeeze”, just the hook hang. Hrm. Something to continue working on. I had more reps in me, but hey, today was about getting 3+ and not killing myself so, good enough. Not what I wanted, but acceptable.

But Pressing went awesome. Continuing with my new setup ritual, and that continues to prove itself out. On the last set, everything just felt so good. Tight tight tight, and the reps went up pretty easily, exceeding how I thought I’d do, which is awesome. I have high confidence that next week I’ll not just set a new lifetime PR but blow it away.

Next week will return to the normal flow of things, with 2 milestones on the docket: squatting 300 (finally, back into the 300’s!) and pressing 165 (lifetime best is 165 for 2). I’m most excited.

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

• Deadlift
  • 150 x 5
  • 185 x 5
  • 220 x 3
  • 260 x 3
  • 295 x 3
  • 335 x 6
• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with pulldowns)
  • 85 x 5
  • 105 x 3
  • 120 x 3 (work sets superset with pulldowns)
  • 140 x 3
  • 155 x 7

Back in the gym!

I got hit with something – cold? allergies? I don’t know exactly but it knocked me out end of last week and into the start of this week. The gym was not happening. But I’m about over it now, so back I go.

It’s 3’s week, and I only missed half of it, so what I decided to do was squat and bench today, deadlift and press tomorrow. And that’s all: just do the main movement, don’t push too hard on the last set, and leave it at that. I might do a little more tomorrow since I’ll have the weekedn to recover, but since I’m going to squat and bench today then deadlift and press tomorrow, I didn’t want to push too hard today and take away from my ability to handle tomorrow. As well, since I’m maybe 90-95%, I don’t need to dig the recovery hole too deep. Just stimulate (don’t annihilate), keep things on track, etc..

I really don’t want to derail since with next week’s 1+ week I’m going to be doing some fun stuff, like once again getting my squat to 300, and I could set a new all-time Press PR. So I want to be smart about things.

That said then, today went surprisingly well.

The squat work-up went well, and the 285 felt really good. Tight tight tight. I certainly left a few in the tank.

Bench work-up went well too. Again, left a few in the tank here too. I went in to today telling myself to just focus on getting the required reps and only do more if I felt good, and sure I did.

So yeah, it wasn’t the most killer of sessions, but this is about getting back on track after the time off due to illness. The important stuff is next week. 🙂

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

• Squats
  • bar x whatever
  • 125 x 5
  • 160 x 5
  • 190 x 3
  • 220 x 3
  • 250 x 3
  • 285 x 5
• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with neutral-grip pulldowns)
  • 125 x 5
  • 155 x 3
  • 180 x 3 (work sets superset with neutral-grip pulldowns)
  • 205 x 3
  • 230 x 7

Ah Press… you are so difficult to progress upon.

Not a bad day, really. But for sure I’m starting to plateau. No need to reset or anything yet as I’m still exceeding reps on the last set. Just the level of reps and weight is curbing. But, it could be due to some other reasons: my poor sleep as of late, that I’m feeling a little under the weather (not sure if cold or all the allergens in the air), or just flat out getting to that reset point. But whatever it is, just keep chugging along.

A few notes.

My prior experimentations with “tensing up” and letting the light-headed/dizzy stuff happen BEFORE I approach the bar, I did that again today. I think it’s working well because for sure I don’t feel as bad when I do unrack and hit that first rep. But, I’m still a little unstable when I do so, especially as the weight gets heavier. So I think I shall keep this, and just have to work on the unrack into the first rep now using this new setup.

With that, it makes me think about changing up my routine. It’s the same as I had yesterday: doing something like first-set-last with the 3-5 sets of 5-8 reps, or even a Boring But Big 5×10 approach — with Press. Basically, doing more Press to help grind in the technique. Thinking about it.

Otherwise, a fair day.

To comment on the above, I am working on my sleep issues. Trying to catch a nap (even if it’s just 10 minutes) during the day. Working on going to bed even earlier – as soon as my body starts to say “OK dude, I’m fading” just hit the sack. Last night was pretty darn good. Gotta make as much effort and discipline here as with everything else – if not more.

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

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 105 x 3
  • 115 x 5 (work sets superset with pulldowns)
  • 130 x 5
  • 150 x 7
• Close-Grip Bench Press
  • 155 x 10 (sets superset with pulldowns)
  • 155 x 10
  • 155 x 10
  • 155 x 8
  • 155 x 7
• Face Pulls
  • 85 x 15
  • 85 x 15
  • 85 x 15
  • 85 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
  • 20e x 10
  • 20e x 9
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
  • 65 x 10
  • 65 x 8
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 10
  • 65 x 10
  • 65 x 8

HOOK GRIP! That’s pretty cool.

Of course I’ve known about hook grip for some time, but I never tried it for one reason or another. Last night while browsing some YouTube videos I came across one from Alan Thrall on hook grip. I knew I was going to be deadlifting, and it was “5/light” week – what with everyone saying hook grip is painful, especially at first – I figured “light” week would be a good time to give it a shot. However, ever since the Rangemaster Advanced Instructor class some weeks ago, I’ve had a pain in the proximal interphalangeal joint of my right thumb — I did something in class. The pain is still there but slowly improving, so I didn’t think inflicting abuse on my thumbs would be good.

But, when I got to the gym this morning things were feeling OK so I went for it. I figured I could start on my lightest set, see how it went, and go from there. And yes, try hook grip on every rep of every set – not something you’d normally do, but as I’m starting to learn the technique it’s a good thing.

The hardest part was adjusting how I approached gripping the bar, so I could get the bar positioned such that when the bar hung from my hands under tension, there would be minimal to zero skin pinching and folding – because I don’t need my skin or callouses to get torn under load. It didn’t take me long to figure out a good approach, especially since in between sets I spent time at a bar just figuring out a good grip approach.

I chugged along, and things went pretty good. I was really impressed with how my arms and hands felt almost like they were no longer involved. Sure they were, but well… sometimes you feel like you have to pull a bit with the arms, even not directly, but a little bend happens. It’s of course worse with a mixed grip, and often a reason why people tear the biceps during deadlifting. But here it just felt like my arms and hands were two straps/hooks, just some way to attach the bar to my body so the body could lift. I really dug that. And I really dug the lack of mixed grip – not having the twist and unbalanced feeling was great!

The pain? It wasn’t too bad – certainly not as bad as people make it out to be. Of course, I was only lifting 315 today – I expect with 400, 500, 600+ pounds that it will hurt more. 🙂 But for sure, it’s not comfortable. Towards the end of the 315 set my thumbs were not very happy.

I also called an audible and opted to do some “first set last” (the 3-5 sets of 5-8 reps version), as a way of getting more work in with the technique. While it wasn’t heavy, the wear and tear on my thumbs was getting to me. Even now, a few hours after the session is over, my thumbs still ache — a sort of quasi-numb/tingle feeling, like novocaine partially wearing off. I wonder how long that sensation will last.

Nevertheless, I really dug hook grip. It wasn’t as bad as it was made out to be, and it has a lot of advantages that were made easily evident in this single session. For sure I’ll keep it up. I expect at least until I’m more comfortable with the technique that I’ll use hook grip for all sets and reps. Once I am comfortable with it, I’ll probably go back to normal overhand for warm-up sets, then hook for my work sets. If I continue to do things like first-set-last, I’ll probably go back to overhand as well — not so much to avoid the wear and tear on my thumbs, but to allow my grip strength to develop instead of always gaining the mechanican avantage of hook grip.

Then just finished up with a little accessory work.

I dug it.

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

• Deadlift
  • 150 x 5
  • 185 x 5
  • 220 x 3
  • 240 x 5
  • 275 x 5
  • 315 x 10
  • 240 x 8
  • 240 x 8
  • 240 x 8
• Seated Calf Raises
  • 50 x 12
  • 50 x 12
  • 50 x 12
  • 50 x 12
• Twisting Crunches
  • BW x 20
  • BW x 16
  • BW x 16
  • BW x 16

Just a good 80% day.

One thing that always bums me out with percentage-based programs is when the cycle changes but the numbers don’t because math. 🙂 Started this new cycle, upped the weight, calculated the numbers to use, and things barely changed. The reason is simple: rounding. Everything did actually go up, but because of rounding the majority of my weights are the same as last cycle. I hate those. 🙂 But, it’s just part of slow, steady, progression, and so long as the reps go up, it’s progress.

Today, it was up to 10 reps, which is my cutoff threshold on 5-week. 10 was the same as last time, so I figure if accessory work goes up, all is good. It did, so, all is good.

All in all, things are good. Upped some weights, but one I lowered was shrugs. I’m trying to do more with less. It’s such a small range of motion that it can be really easy to cut things short and not notice. It may be “just shrugs” but they can still be worked well, full range of motion (even that last 1/2″). So I’m trying to do more with less with them — squeeze out every bit before I progress along.

But overall, a good consistent day.

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

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 155 x 3
  • 165 x 5 (work sets superset with neutral-grip pulldowns)
  • 190 x 5
  • 215 x 10
• Incline Press
  • 135 x 10 (sets superset with neutral-grip pulldowns)
  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 8
• Cable Rows
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 10
• Shrugs
  • 195 x 12
  • 195 x 12
  • 195 x 12
  • 195 x 12
• Rope-handle pressdowns (superset with curls)
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 12
• Hammer Curls (alternate, across body)
  • 35e x 12
  • 35e x 12
  • 35e x 9
  • 35e x 8

I don’t know what it is, but for some reason looking at numbers today got me a little nervous and a little excited.

No, 270 isn’t much in the greater scheme, but what it is is the road to breaking back into the 300’s. When I do my “1” week, I’ll be working with 300 for the first time in a long time. I look back when I started back on 5/3/1 back in June and this “5 week” worked up to 225, which was admittedly too light, but based upon my working max then (265) and looking at what it probably is now, progress!

Again, my current goal is by the end of 2016 to test 1RM and hope to set new all-time PR’s, which would mean squatting more than 325. According to calculations, I can do it, but calculations and reality aren’t always the same time. But point is, I’m getting near to that point, and I’m getting excited about it.

That said, I’m also… tired.

I need to get my sleep in order, but going to see Slayer this past Saturday didn’t help much for sleep. 😉 So, I pared back a little today, no deadlifts, so I don’t dig my hole any deeper. I’m going to strive to take some mid-day naps (hopefully life will cooperate).

Anyways, chugging along. Progress is slowing, but still progress. So long as I’m still meeting (or exceeding) the prescribed reps, that’s what matters.

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

• Squats
  • bar x whatever
  • 125 x 5
  • 160 x 5
  • 190 x 3
  • 205 x 5
  • 235 x 5
  • 270 x 8
• Leg Curls
  • 40 x 12
  • 40 x 12
  • 40 x 12
  • 40 x 10
• Hyperextensions, hands clasped behind head (superset with crunches)
  • BW x 12
  • BW x 12
  • BW x 10
  • BW x 10
• Crunches, hands clasped behind head
  • BW x 15
  • BW x 12
  • BW x 10
  • BW x 8
• Standing Calf Raises
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 10

I’m really excited.

Today I hit 160 for 4 reps. You see, my all-time best Press is 165 for either 1 or 2 reps — I have one set of records saying 1 rep and another saying 2. So I figure, hit 165 for 3 and either way I’ve bested it. 🙂

And… that WILL happen next cycle!

Here’s the thing tho.

That dizzy issue? I found something else that might help. Today before I set up, I held my breath and clenched/tightened everything in my body. Hold that for a few seconds – that causes the dizzy to happen. I found if I do that as a part of my setup, let it settle, then get under the bar, it was a HUGE help. Basically I got the dizzy out of the way and now I could just go. However, it wasn’t a great run today because I was so focused on dealing with that issue I faltered in another key area: staying tight. On my heavier sets I just did not have the body tightness I needed – I could feel it in my torso, abs just not doing anything. Focused one place, unfocused in another.

And so as a result, when rep 1 @ 160 came down I had to take a step to regain balance. Then the other 3 reps were less than ideal because form was just shot. I know I could have pushed out 1 more rep, and probably ground out a 2nd, but meh – just rack it.

Still, I’m happy with things in general. That I’m so close to a new all-time PR, and that I’m continuing to make progress on my setup so I can function, that’s all good. It will just take time to dial it in. And frankly, it’s almost time to reset, so when that happens I should be able to put more focus into the setup stuff.

Apart from that, everything worked through ok. Upped the weights on some things, so again I’m getting things dialed in for where I want them during this phase. All in all, good.

So, this marks the end of the first cycle on this modified “massing” template. I’m generally happy with how it’s going. I upped the volume just a bit, changed the rep schemes a little and weights accordingly, and adjusted what exercises are done to be a little more rounded and less taxing (in the bad way) on my body (e.g. removing pullups, having a work-up on pulldowns). Looking forward to starting cycle 2 on it next week.

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

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 100 x 3
  • 130 x 5 (work sets superset with pulldowns)
  • 145 x 3
  • 160 x 4 (4RM PR)
• Close-Grip Bench Press
  • 155 x 10 (sets superset with pulldowns)
  • 155 x 10
  • 155 x 10
  • 155 x 10
  • 155 x 8
• Face Pulls
  • 80 x 15
  • 80 x 15
  • 80 x 15
  • 80 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
  • 20e x 10
  • 20e x 9
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
  • 65 x 12
  • 65 x 8
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 12
  • 65 x 10
  • 65 x 8

It was.

I felt really good. Every lift was going well. Felt in the groove. Weight going up like a feather.

But after hitting 6 reps, I just stopped. I mean, it’s a 6RM, but whatever because it’s really just the first time I’ve stopped at 6 reps 😉 I’d gather I had at least 3 left in the tank, but that’s fine. I mean, today’s really just about getting 1 so 5 more is gravy. I’m fine with this. I’m supposed to only do prescribed reps anyways, right?

Did walking lunges instead of split squats because boredom.

Dropped bridges because time. Got a bunch to do today.

But whatevers. Not a bad day.

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

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 270 x 5
  • 305 x 3
  • 340 x 6 (6RM PR)
• Walking lunges
  • BW x 12e
  • BW x 12e
  • BW x 12e
  • BW x 12e
  • BW x 12e
• Twisting Crunches (superset with lunges)
  • BW x 16
  • BW x 16
  • BW x 16
  • BW x 14
• Seated Calf Raises
  • 45 x 12
  • 45 x 12
  • 45 x 12
  • 45 x 12