Squats are starting to mess with my head. 🙂

I’m nearing some big milestones. Flirting with 300# (today was 290, last week’s 1+ week was 300, this week’s is 310). Flirting with my all-time PR (325). Getting close, and it’s all messing with my head. Thing is, 290 today is cake. I’ve done 290 before, I’ve done 300 before, so today I KNEW wouldn’t be an issue, but it still messed with my head. 🙂 But I put it out of my head and told myself that last time I did 290 I got 5 reps so today I need to get 6.

Getting 6 was pretty easy — I knew I had 1 left in the tank, and maybe a 2nd. Good deal! But I told myself get 6, that felt good, so I left it alone.

Only complaints about squats? Trying to get that new arm/hand/wrist/shoulder position is still quite difficult. I was really tight this morning and it took a while for me to get things rolling. Even in the beginning I would get under the bar, work into the position, struggle to get into position, stay there a moment, try to settle in, then just get out from under the bar — treat it like a stretch. So it took me a little while longer to squat this morning, but eventually things got there. Even still, it wasn’t really ideal and I did find my wrists being cocked back, pressure on the arms, and it did start to manifest in some arm pain towards the end. Not big, but just enough to provide even stronger support to the hypothesis that squats are a prime contributor to my problems. I just need to keep working on positioning and getting that shoulder mobility to do so.

RDLs continue to be “light” because I’m really wanting to ensure I’m getting technique correct. I’ll get there. Happy with this tho because this assistance is certainly working my posterior chain well.

5/3/1-based program

• Squats
  • bar x whatever
  • 135 x 5
  • 160 x 5
  • 195 x 3
  • 225 x 3
  • 260 x 3
  • 290 x 6 (6RM PR)
• Romanian Deadlift
  • 135 x 10
  • 135 x 10
  • 155 x 10
  • 155 x 8
• Hyperextensions
  • BW x 15
  • BW x 15
  • BW x 12
• Crunches
  • BW x 20
  • BW x 17
  • BW x 11
• Standing Calf Raises
  • 70 x 12
  • 70 x 12
  • 70 x 12

Today was about experimentation, and I learned a lot.

As I contend with my arm pain, the hypothesis of biceps tendonitis is weakening, or perhaps more accurately the hypothesis of this being a shoulder — rotator cuff — issue is gaining support. I read more, I study more, I am looking at my body, trying things, seeing how things fare. And while I still can’t say for certain what the issue is, it does seem more like a shoulder problem.

As a result, I’ve been trying things. I’m foam rolling my rotator cuff muscles (infraspinatus, supraspinatus, teres minor, etc.). I’m using a Thera-Cane on them while I’m in meeetings. It’s been hurting a lot, but it’s getting a little less painful. I’m checking my posture while I sit/work. It seems to be helping, but still too early to tell.

I also want to try some changes in my gym days, and today was a strong trial on some things.

First, no more supersetting pulling movements with pressing movements. Wendler recommends this, and with good reason, but I am wondering if it is contributing to my issues. Today I didn’t do it, and everything felt good. My hypothesis is they are small muscles, but important for stabilizing the pressing movements. The work is fatiguing them, and when I need to call on them for the pressing they just don’t have it. Probably not the case, but for sure NOT pulling between my pressing sets went nice today. But 1 day is not much data.

I’m going to try move dumbbell movements. That will generally mean lighter weights, but also more involvement of stabilizers. And then, when picking the movements to do, pick ones that help to work this aspect. So instead of close-grip bench, I did Arnold Press. That’s a DB movement, and the “Arnold” aspect puts in some shoulder external rotation. Instead of regular lateral raises, use the cable to add a little more constant tension and also the angle change to hit the infraspinatus a little more (thank you exrx.net).

I opted for chest-supported DB rows because again what it would hit. But with chest-supported I really have to use the back muscles to do the work — no chance of something else taking over and actually doing the work, thus I can ensure those upper back muscles actually get worked properly.

Interesting was the straight-arm lat pulldowns. I originally opted to do these when I was leaning towards arm issues — an exercise that doesn’t involve the biceps & forearms as much. But doing these now I realized — another shoulder rotation movement. I really felt it in the teres minor — basically right up where the “lat” comes into the arm pit. I consider this a good thing.

Tate Press was a desire to find something else triceps for variety. But I suspect I’ll be dumping this because I just didn’t get much out of it — my triceps didn’t feel much work, but my elbows did feel stress. I may give it another go just to see, but I’m not optimistic.

Anyways, bottom line: all the changes are done towards trying to continue to get the work I need, yet work within the bounds of the pain. And then, to try to overcome the pain and address the issues: if something is weak, if something needs better recovery work, whatever it may be, so long-term I don’t have these issues.

Other notes: a lot of the new movements I had no idea what weight to use, so I started low and worked up. Try to get the movement right, and find the groove. Better to start too light and all that.

5/3/1-based program

• Press
  • bar x whatever
  • 70 x 5
  • 90 x 5
  • 110 x 3
  • 115 x 5
  • 135 x 5
  • 155 x 7
• Arnold Press
  • 30e x 10
  • 30e x 10
  • 30e x 10
  • 30e x 10
  • 30e x 10
• Chest Supported DB Row
  • 30e x 10
  • 30e x 10
  • 35e x 10
  • 35e x 10
  • 40e x 10
• Straight-arm Lat Pulldowns
  • 40 x 12
  • 45 x 12
  • 50 x 12
  • 50 x 12
• Cable Lateral Raises
  • 20 x 12e
  • 20 x 12e
  • 20 x 12e
• Tate Press
  • 20 x 12
  • 30 x 12
  • 40 x 12
• DB Curls (alternate, neutral-to-supinated hand while curling)
  • 35e x 12
  • 35e x 10
  • 35e x 7

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

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

Starting a new program variation, and it started out pretty well.

The intention here is to keep on track towards my PR goals to end the year, but modifying the work I do to contend with the arm pain/issues I’m having.

First, the new setup does seem to help. Yes it’s still weird to not have a full grip on the bar, but the false grip really isn’t too bad — it’s stronger and more stable than I expected. But it is difficult to get into it; I do need to warm up into it, stretch into it, but once I got going it worked pretty well. For sure I’m going to add “getting into that squat position” to my daily warm-up to help work on stretching my pecs/shoulders out. But all in all it worked out quite well today, as the first day using it with “real weight” on my back.

Second, the elbow sleeves do seem to help, because mucho warmth. The knees sleeves too. Hard to describe, because it’s not some huge difference, but for sure my knees just felt good. Happy with the new ST sleeves.

Third, and interesting side-effect of the new setup is I find my upper back is MUCH tighter. Makes sense, because basically my chest is “thrust” further forward to make this position happen. Welcome side-effect.

And so I squatted. 275 admittedly started to mess with my head a bit, but there’s no reason as I’ve squatted more than this for reps with no problem. Still, I think because I’m flirting in the 300’s now (e.g. this cycle’s 1+ will be 310#) and close to breaking my all-time PR (325#), things are creeping into my head. That said, I just told myself the usual: just 1 rep at a time, be tight, don’t worry about where you stop just keep going and see how far you get. After I did the required 5 reps, I found myself pausing between each rep for a couple good, deep breaths. Did I necessarily need? No, but I just wanted to do that to ensure I kept things flowing. I then stopped at 9 because I was actually getting a little light-headed from all the oxygen. 🙂 It was kinda cool to have pushed a little further. Very happy with 9 reps.

Then, there’s the change-up.

I am going to do RDL’s instead of straight-/stiff-leg deadlifts. In a lot of ways the same, but for sure there’s a different execution and mental approach. Again, I find Alan Thrall really good at teaching and explaining concepts, and a recent RDL video of his gave me a few cues and tips. So today I just picked a number and went, trying to be stricter and better about RDL form and execution. I actually lowered the weight to allow better focus on technique, but by then things were feeling worn out. Next week I’ll start lower and just focus on technique — even if it means a few sessions at a very light weight, I don’t care — I want to ensure I get the most out of this.

Then into hypers and boy… I just peeded out. The lower back and glutes said they had it.

Anyways, that’s that. My arms are feeling alright, the squatting went quite well. The equipment and technique changes seem to be positive and helping. All in all, good times.

5/3/1-based program

• Squats
  • bar x whatever
  • 135 x 5
  • 160 x 5
  • 190 x 3
  • 210 x 5
  • 245 x 5
  • 275 x 9 (9RM PR)
• Romanian Deadlift
  • 185 x 8
  • 185 x 8
  • 185 x 8
  • 135 x 5
  • 135 x 5
• Hyperextensions
  • BW x 15
  • BW x 13
  • BW x 4
• Crunches
  • BW x 15
  • BW x 15
  • BW x 15
  • BW x 10
• Standing Calf Raises
  • 65 x 12
  • 65 x 12
  • 65 x 12
  • 65 x 12

Finishing deload week. Elbow sleeves are good things.

So it’s just deload week, nothing really to report.

My arms are feeling better, but I’m not out of the woods. I do believe the elbow sleeves are helping, because man — warmth. Things to increase and maintain increased blood flow to the area is useful. I’ve also been rolling a lacrosse ball over my arms (biceps, forearms, elbow, triceps) while I work during the day (e.g. taking a break to think about something, or while attending a meeting).

When I start back into things next week, I will have an adjusted program, with choices made to try to contend with the arms. For example, I’m not going to be doing as many pulldowns in a week. Instead, I’ll be trying face-pulls as a pressing superset exercise. Plus, I am going to try straight-arm pulldowns so I can still get some lat work but hopefully minimize impacts to my arms. I will also call audibles, such as I intend for my “big assistance” exercise to still be 5 sets, but if I have to go 3 to avoid problems then I will. And while I have an approach set up, if I find out some new exercise isn’t helping (or is hurting), then I’ll change up.

Onwards.

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

• Press
  • bar x whatever
  • 70 x 5 (superset with band pull-aparts)
  • 70 x 5
  • 85 x 5
  • 85 x 5
  • 105 x 5
  • 105 x 5
• Close-Grip Bench Press
  • 155 x 10 (sets superset with curl-grip pulldowns)
  • 155 x 10
• Face Pulls
  • 90 x 15
  • 90 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 12

Just a decent day. Deload, nothing to really write home about.

The knee sleeves are nice. Again, really crazy warmth and heat-retention with them (and sweat retention too!). They fit well, they don’t move, don’t ride up/down, comfortable. I really dig them.

Starting to have stronger thoughts about how I’ll be changing my programming for the next couple cycles, mostly towards helping deal with my arm pain issues. Haven’t finalized anything, but I need to soon.

Halloween candy is evil.

That is all.

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

• Deadlift
  • 150 x 5
  • 150 x 5
  • 185 x 5
  • 185 x 5
  • 220 x 5
  • 220 x 5
• Walking Lunges
  • BW x 12e
  • BW x 12e
• Twisting Crunches
  • BW x 20
  • BW x 20
• Seated Calf Raises
  • 55 x 12
  • 55 x 12

New sleeves, and I think they’ll be better for me.

I picked up some elbow sleeves and new knee sleeves from HowMuchYaBench – Mark Bell/SuperTraining. Why from here? They seem well-regarded, Mark provides a lot of useful content, it’s a way of supporting/thanking for that content and information, and at least the sleeves seem to be approved gear in most all powerlifting feds so when I do compete I won’t have to buy yet another set of gear.

Why sleeves? I’ve worn knee sleeves (EliteFTS brand) for a while and they do seem to help my knees remain happy. I’ve read a bunch saying elbow sleeves can help with my tendonitis problems — both recovering and ensuring it doesn’t happen again, so why not.

They came in yesterday’s mail. Cool thing? I ordered direct from Mark Bell. Order was filled within 1-2 hours, shipped out the next day, here quickly. That’s some great service. Tried them on. They were quite comfortable. I don’t know what the EliteFTS knee sleeves are made from, but the feel here is different — the ST stuff is “fluffy”, neoprene. The knee sleeves are quite comfortable, fit well (size XL), never rode up or down, stayed in place. Even tho today was benching, I wanted to wear the knee sleeves to get the feel for them. I like.

The elbow sleeves were a little more snug (size XL), and the seam irritates me a bit. I’m not going to call the seam a problem really, because I tend to be rather sensitive to things like seams, tags, and so on. Note that it’s just the feeling/sensation, I saw no marks or other issues on my skin. Otherwise they feel pretty good, stay in place, a slight restriction of my range of motion but I don’t really notice it under load.

The biggest thing? Warmth.

Oh my my. A couple minutes after putting them on I felt warmer around my knees and elbows. I wore them from the house to the gym to get used to them. Then a couple minutes into lifting, whoa! Things started to feel HOT under the sleeves. Not painful or anything, but enough that at times my brain was like “can we please take them off to relieve some of this heat?” Crazy. But I actually dug it because yeah, for sure warmth — never felt this level of warmth from the EliteFTS sleeves. After taking them off my skin was red — not from irritation, just from the increased blood flow. Plus massively sweaty under there. 🙂 I wore them the entire lifting session and everything was pretty groovy.

All in all, I’m kinda digging it. I’ll get a better feel for the sleeves as I go along — I’ll wear knee when squatting and deadlifting, and the elbow for almost everything except deadlifting. But initial impressions are positive.

As for the session itself….

Again, deloading, so it was a good time for playing with the sleeves. I did change things up a little bit to try to avoid arm pain. When I play around a bit, it does feel like my forearms are a larger part of my problem, so I changed to do exercises that focus on other things, e.g. I did underhand pulldowns instead of overhead, I did DB curls instead of hammer curls. There was a little biceps annoyance when I’d start a movement, but then it would go away and things felt pretty good.

I am happy to be adding in some additional warmup and stretching exercises for my shoulders and arms, trying to really get muscles in my forearms, my biceps, my pecs, delts, whatever I can throughout that area to stretch. Something that I just have to work on every day.

But all in all, things went well. I don’t feel any aggravation of the area, and I am hoping that with some improved blood flow, massage, drinking lots of water, stretching, modification of exercises, etc. that things will be alright.

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)
  • 100 x 5
  • 125 x 5
  • 125 x 5 (work sets superset with band pull-aparts)
  • 155 x 5
  • 155 x 5
• Incline Press
  • 135 x 10 (sets superset with curl-grip pulldowns)
  • 135 x 10
• Cable Rows
  • 120 x 12
  • 120 x 12
• Shrugs
  • 195 x 12
  • 195 x 12
• Rope-handle pressdowns (superset with curls)
  • 60 x 12
  • 60 x 12
• DB Curls Curls
  • 35e x 10
  • 35e x 10

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. 🙂 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. 😉 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