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Posted on 3/8/24 at 8:34 am to JL
W3D4 FOTH completed. Got a pretty good sweat going before I finished the first superset. Added 2 extra sets of squats and DB pullovers. I replaced reverse grip curls with hammer curls (see below) and superset 4X20 yd sled push with concentration curls. Good way to end the week.
I'm having acute pain at my inner elbow when I do certain things (reverse grip curls, starting pullups, picking up my kid with one arm), but chinups, other curls, etc. are perfectly fine. The pain shoots from my forearm to just a little up my bicep. It's very quick and stops as soon as I reach a position that doesn't aggravate it. It doesn't hurt at all when I'm not lifting. Hope I didn't damage anything. It's been like this maybe 2 weeks.
I'm having acute pain at my inner elbow when I do certain things (reverse grip curls, starting pullups, picking up my kid with one arm), but chinups, other curls, etc. are perfectly fine. The pain shoots from my forearm to just a little up my bicep. It's very quick and stops as soon as I reach a position that doesn't aggravate it. It doesn't hurt at all when I'm not lifting. Hope I didn't damage anything. It's been like this maybe 2 weeks.
Posted on 3/8/24 at 9:43 am to JL
quote:
I'm having acute pain at my inner elbow when I do certain things (reverse grip curls, starting pullups, picking up my kid with one arm), but chinups, other curls, etc. are perfectly fine. The pain shoots from my forearm to just a little up my bicep. It's very quick and stops as soon as I reach a position that doesn't aggravate it. It doesn't hurt at all when I'm not lifting. Hope I didn't damage anything. It's been like this maybe 2 weeks.
Don't let this get out of hand. I had a similar issue with heavy alternating curls and BB curls. I ignored it for the most part and I'm paying for it now. My issue is a little different in that its the outside of the elbow/forearm. I self-diagnosed it as tennis elbow. I found a good YouTube video by 'AskDoctorJo' and I've been taking about 10 minutes several times a day to stretch, massage, and strengthen the tendon with a flexbar. Using these exercises, some aleve, and a counterforce brace has the pain mostly gone in a week. The pain this past weekend was so bad that pressing the button on my spray deodorant was painful. I figure I still have several weeks minimum before the pain is completely gone and I can lift without the brace, but progress is progress.
Edit to add there are several recent threads with other people having similar issues with their forearm/elbow/bicep. Check those out, maybe someone else has suggestions for your particular issue.
This post was edited on 3/8/24 at 9:45 am
Posted on 3/8/24 at 10:09 am to Tiger_n_Texas
Benchamin Franklin W2D4
Wrapped up week 2 this morning. Took my oldest daughter to the rodeo/concert last night and didn't get home until about midnight. No sleep gave me a pretty meh attitude this morning.
Even though I wasn't really energetic this morning, bench felt really good. When I finished up the heavy singles, I decided to keep going. I continued the 1 rep sets and increased 5# per set. Ended up working up to 98% of current TM.
I bumped up the weight a touch from last week on the bent rows and rev grip bent rows. Since I started to get a little discomfort in my forearm (even with the counterforce brace), I didn't row quite as high as normal. I pulled the bar to the bottom of my ribcage instead mid-chest.
With the added wrist work and bench singles, I ran out of time on the cardio work. I completed it after getting home this morning. Due to DB limitations, I made a small modification. Since I didn't have the correct DB for the rear lats, I went with the closest weight I had and added 5 reps to the sets. It was nice completing the work at home and just scratched the itch even more to keep building out gear at home.
Wrapped up week 2 this morning. Took my oldest daughter to the rodeo/concert last night and didn't get home until about midnight. No sleep gave me a pretty meh attitude this morning.
Even though I wasn't really energetic this morning, bench felt really good. When I finished up the heavy singles, I decided to keep going. I continued the 1 rep sets and increased 5# per set. Ended up working up to 98% of current TM.
I bumped up the weight a touch from last week on the bent rows and rev grip bent rows. Since I started to get a little discomfort in my forearm (even with the counterforce brace), I didn't row quite as high as normal. I pulled the bar to the bottom of my ribcage instead mid-chest.
With the added wrist work and bench singles, I ran out of time on the cardio work. I completed it after getting home this morning. Due to DB limitations, I made a small modification. Since I didn't have the correct DB for the rear lats, I went with the closest weight I had and added 5 reps to the sets. It was nice completing the work at home and just scratched the itch even more to keep building out gear at home.
Posted on 3/8/24 at 10:27 am to Tiger_n_Texas
quote:
Even though I wasn't really energetic this morning, bench felt really good. When I finished up the heavy singles, I decided to keep going. I continued the 1 rep sets and increased 5# per set. Ended up working up to 98% of current TM.
That's pretty damn good on low sleep/poor rest. I hear ya on the elbow pain/issues. There should be a sticky thread at the top of the H/F board where everybody with elbow problems can check in and share info on the reg. Trade treatment methods, exercise subs or modifications, etc.
Posted on 3/8/24 at 1:32 pm to DrDenim
Week 1 of Clean the House done. I went very light on all the cleans this week just to make sure my form was good.
Overall solid program. Today was full body, power clean, squats, and bench. I’ve also been hitting the stairs on my off days Tuesday and Thursday for some extra cardio. And also I hate sitting in my office so this gets me out of the office for a little while.
Overall solid program. Today was full body, power clean, squats, and bench. I’ve also been hitting the stairs on my off days Tuesday and Thursday for some extra cardio. And also I hate sitting in my office so this gets me out of the office for a little while.
Posted on 3/9/24 at 2:28 am to jose
Just started 70s Big, day 3.
My plan this year is to follow 5 day PPSA plans. This is what I’m thinking:
March - 70s Big
April - Dr Jacked Remastered
May - Brickhouse OG
June - Pump City Remastered
July - Brickhouse Remastered
August - ?
September-?
October - Squatober
November/December - ?
Goals are strength and size. I lift in my garage. Any suggestions for 5 day plans for August/September/November/December?
Thanks!
My plan this year is to follow 5 day PPSA plans. This is what I’m thinking:
March - 70s Big
April - Dr Jacked Remastered
May - Brickhouse OG
June - Pump City Remastered
July - Brickhouse Remastered
August - ?
September-?
October - Squatober
November/December - ?
Goals are strength and size. I lift in my garage. Any suggestions for 5 day plans for August/September/November/December?
Thanks!
Posted on 3/9/24 at 12:00 pm to Tiger_n_Texas
quote:
DrDenim
Thanks for the compliment!
-------------------------------------
Ran IG post No Squat Exempt
I've been adding some squat and/or deadlift sessions on off days since Benchamin Franklin only has squats day 1 each week. This workout was fairly short but I stretched it with a decent warm-up and cardio finisher.
Since there was no written warm-up, I started with my wrist rehab work of stretches and flexbar excercises. Then I ran a 3 round SS of my typical stretches, 5 reps empty bar squat, 5 reps empty bar RDL, and 15 reps 30# KB swings. I'm adding KB swings to see if they help with the tendinitis. Per AthleneX, they SHOULD help with the root cause of the weak tendon.
Squat
5x 50%, 55%, 60%
3x 70%, 75%, 77%
1x 80%, 85%, 90% (I added 1 rep at 92% and 93%)
BB RDL
4x5@ 50% of back squat. This felt light so I ran the 4th set to failure; 15 reps
The plan didn't call for cardio, but I wasn't ready to end it yet. I went ahead and added 5x15 KB swings using the same 30# as warm-up.
Thrown in a 1.25 mile walk before my workout and a 3 mile walk afterwards, and it was a GREAT 2.5 hrs this morning!
Posted on 3/9/24 at 3:16 pm to Trees For Wheels
I just finished Welcome to Strongville. It’s only a 4 day/week program, but it’s my favorite of all the ones I’ve done. Highly recommend.
Posted on 3/11/24 at 7:49 am to DeLaRiva
1 week left of PS2. Will be glad to be done with the “Big Pump Fridays”. Like someone said on the last page, that bench-row superset is a bitch especially 5 sets of 15-20 reps
Buddy and I will be starting the boards favorite ARM FARM Monday for the first time. Should be fun
Buddy and I will be starting the boards favorite ARM FARM Monday for the first time. Should be fun
Posted on 3/11/24 at 9:24 am to Trees For Wheels
strongville, periodic table and stacked and jacked are all only 4 day but are the best for strength and size imo. strongville is the best program across the board imo and you will not want to do more than 4 days.
in fact I do not recommend you do more than 2 five day programs back to back. Aaron says not to do more than 1.
in fact I do not recommend you do more than 2 five day programs back to back. Aaron says not to do more than 1.
Posted on 3/11/24 at 1:16 pm to lsu777
These Mondays of Clean the House are a killer. I will get very good at Front Squats for damn sure.
Posted on 3/11/24 at 8:32 pm to jose
Well boys…I’m tapping out. The damn golfers elbow has been killing me since I finished a meso cycle with the fat grips a while back
So…..I’m gonna be doing lots of push days for a while and squats on my squat pro. I just can’t handle any real pulling right now. Gonna do this until I get back from Maui and start back May 1st on ppsa
But until then lots of pushing, lots of bfr for arms and forearms to get lots of blood flow to the area. Also gonna grab some tb500 and bpc157 cause frick this shite. Hopefully helps my knee that I hurt in pigeon forge last year too.
So…..I’m gonna be doing lots of push days for a while and squats on my squat pro. I just can’t handle any real pulling right now. Gonna do this until I get back from Maui and start back May 1st on ppsa
But until then lots of pushing, lots of bfr for arms and forearms to get lots of blood flow to the area. Also gonna grab some tb500 and bpc157 cause frick this shite. Hopefully helps my knee that I hurt in pigeon forge last year too.
Posted on 3/11/24 at 9:37 pm to lsu777
Just finished week 1 of FOTH
This thing is fun my arms have never been more tired
I like the different variations after grasshopper
Also adding in an extra day of squats since I’m still a noob and want more than just once a week
Golfers elbow improving slowly with theraband and paying more attention to grip
This thing is fun my arms have never been more tired
I like the different variations after grasshopper
Also adding in an extra day of squats since I’m still a noob and want more than just once a week
Golfers elbow improving slowly with theraband and paying more attention to grip
Posted on 3/12/24 at 9:57 am to lsu777
quote:
Well boys…I’m tapping out. The damn golfers elbow has been killing me since I finished a meso cycle with the fat grips a while back
So…..I’m gonna be doing lots of push days for a while and squats on my squat pro. I just can’t handle any real pulling right now. Gonna do this until I get back from Maui and start back May 1st on ppsa
But until then lots of pushing, lots of bfr for arms and forearms to get lots of blood flow to the area. Also gonna grab some tb500 and bpc157 cause frick this shite. Hopefully helps my knee that I hurt in pigeon forge last year too.
Good luck on the rest and rehab. I've added about 20 min to my daily warm-up to strictly focus on my tennis elbow; wrist exercises, stretches, flexbar work, and kettlebell swings. I also added the KB swings to the cardio portion of workouts. Still getting a little discomfort on SOME lifts, but nothing like it was before I started the extra work.
Posted on 3/12/24 at 1:08 pm to Tiger_n_Texas
Benchamin Franklin W3D1
Knocked this one out yesterday morning. Overall the session was OK. The last couple sets of bench were definitely heavy, but I was able to hit all reps as planned. Squat were great. I'm adding an additional 1-2 leg days per week which is paying off. I had a little discomfort in the bent rows and the rev grip BB curls. Other than those, everything else was great.
Benchamin Franklin W3D2
Just like yesterday, bench was heavy but manageable. All sets and reps completed as written. The 1 arm rows and OHP were extremely solid. I increased the weight on the last 2 sets of OHP. I stayed with the same weight on all sets of the 1 arm rows. I didn't want to push it and aggravate my arm. So instead, I focused on how deep I started and how high the pull was. The only thing really of note with the cardio section was I had ZERO discomfort in my elbow on any portion of it. That was a welcome surprise as I was expecting discomfort during the skullcrushers and maybe the hammer curls.
Taking the planned day off of Benchamin Franklin tomorrow for a leg day. IG post Thick Thich Thursday.
Knocked this one out yesterday morning. Overall the session was OK. The last couple sets of bench were definitely heavy, but I was able to hit all reps as planned. Squat were great. I'm adding an additional 1-2 leg days per week which is paying off. I had a little discomfort in the bent rows and the rev grip BB curls. Other than those, everything else was great.
Benchamin Franklin W3D2
Just like yesterday, bench was heavy but manageable. All sets and reps completed as written. The 1 arm rows and OHP were extremely solid. I increased the weight on the last 2 sets of OHP. I stayed with the same weight on all sets of the 1 arm rows. I didn't want to push it and aggravate my arm. So instead, I focused on how deep I started and how high the pull was. The only thing really of note with the cardio section was I had ZERO discomfort in my elbow on any portion of it. That was a welcome surprise as I was expecting discomfort during the skullcrushers and maybe the hammer curls.
Taking the planned day off of Benchamin Franklin tomorrow for a leg day. IG post Thick Thich Thursday.
Posted on 3/13/24 at 11:04 am to Tiger_n_Texas
IG post Thick Thigh Thursday
Added the KB swings to the warm-up and cardio portions of the workout. The high % squat sets could've felt better, but they weren't horrible. It may be all in my head, but I used a different bar today and I just didn't feel as comfortable with it.
Warm-up superset:
3x5 KB Goblet Squats
3x5 Empty Bar RDLs
3x20 KB Swings@ 30#
Squat:
1x5@60%
2x4@70%
3x3@80%
4x2@85%
DB RDL:
4x10@80#
DB Goblet Squat:
4x10@90#
Cardio:
5x20 KB Swings @30#
Added the KB swings to the warm-up and cardio portions of the workout. The high % squat sets could've felt better, but they weren't horrible. It may be all in my head, but I used a different bar today and I just didn't feel as comfortable with it.
Warm-up superset:
3x5 KB Goblet Squats
3x5 Empty Bar RDLs
3x20 KB Swings@ 30#
Squat:
1x5@60%
2x4@70%
3x3@80%
4x2@85%
DB RDL:
4x10@80#
DB Goblet Squat:
4x10@90#
Cardio:
5x20 KB Swings @30#
Posted on 3/13/24 at 11:07 am to Tiger_n_Texas
I’m running arm farm 2 right now.
Easily my favorite PPSA.
Easily my favorite PPSA.
Posted on 3/13/24 at 12:55 pm to Lazy But Talented
Same. Felt like every day was a solid workout.
I'm doing clean the house and the Wednesday workout feels like an arm farm day. A little legs, but mostly upper body and I walk out feeling accomplished
I'm doing clean the house and the Wednesday workout feels like an arm farm day. A little legs, but mostly upper body and I walk out feeling accomplished
Posted on 3/14/24 at 4:20 pm to Tiger_n_Texas
Benchamin Franklin W3D3
Today was ok, nothing special. I know this is weight lifting and not cardio, but the bench scheme in this plan just doesn't really get my HR up at all. For instance today I finished my warm-up with a HR of 154. When I finished bench (using 90s rest between sets), my HR was 94. The last 2-3 reps on the last 2 sets were feeling decently heavy, but it just doesn't feel the same when my HR doesn't match the weight intensity. I've felt this way most of the plan and tried to ignore it for the most part. I'm going to continue the plan as I don't want to quit anything. I just don't think I'm going to come back to this one any time soon. The bench portion of this plan just has a lot of dead time with short intervals of actual work. Tomorrow for instance (W3D4), bench would be over an hour if I honored the written rest time (20 sets with 3 min rests between sets).
The chest supported rows, high volume lat raises, and cardio superset were great. All of those gave me the typical burn and the need to catch my breathe.
Today was ok, nothing special. I know this is weight lifting and not cardio, but the bench scheme in this plan just doesn't really get my HR up at all. For instance today I finished my warm-up with a HR of 154. When I finished bench (using 90s rest between sets), my HR was 94. The last 2-3 reps on the last 2 sets were feeling decently heavy, but it just doesn't feel the same when my HR doesn't match the weight intensity. I've felt this way most of the plan and tried to ignore it for the most part. I'm going to continue the plan as I don't want to quit anything. I just don't think I'm going to come back to this one any time soon. The bench portion of this plan just has a lot of dead time with short intervals of actual work. Tomorrow for instance (W3D4), bench would be over an hour if I honored the written rest time (20 sets with 3 min rests between sets).
The chest supported rows, high volume lat raises, and cardio superset were great. All of those gave me the typical burn and the need to catch my breathe.
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