re: Daily Strength Check-In

I'm not sure. It began aching a few weeks ago, but I was able to make it through about a week and a half still lifting. But then it started aching a fair amount more. What's odd is that it doesn't ache all the time or when my arm is in any particular position. Today the pain is very mild even after my shoulder workout earlier. Its just significantly weaker than it was before it randomly started aching.

I was using 80-85lb DBs for seated shoulder press before. Now, granted I took 17 days straight off from lifting, I had to use the 50lb DBs today. It didn't mess with my back workout yesterday, but the last chest workout I had right after this started, I was barely able to rep 225lbs on the bench for like 5 or 6 reps. The week before that, I did 275lbs for four reps. So there is obvious strength lost there.

ETA: I say "aching" to specify the type of pain. Its a dull pain, as opposed to a sharp stabbing, or burning pain.

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I say "aching" to specify the type of pain. Its a dull pain, as opposed to a sharp stabbing, or burning pain.

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Hope it’s minor, dude. Be careful.

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Be careful

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This has never been my way of going about dealing with an injury, but as I get older, I've realized that if I want to stay in the gym and not on the couch, I need to manage these types of injuries more carefully than I have in the past.

I won't be going really heavy for a while, which works out well, since the program I'm starting next week is more high volume, less weight.

Kris Gethin's 12 Week Muscle Builder

Warmup: empty bar squats and rows

Front squats: 1x5x145, 1x5x150, 1x5x160
Barbell rows: 1x10x115, 3x5x115, 1x10x115
Weighted Chins: 4x3x15 lbs
Barbell Curls: 4x5x65 lbs
Concentration Curls: 3x15 20 lb DBs

Barbell OHP 3x10, 1x12 @ 100
Paused squats 3x12, 1x15 @ 120
Banded pull downs
Banded pull aparts

Leg Day:

Squats - 135x15, 155x12x3

Leg Extension 225x12x4

Hamstring Curl 205x12x5

Calf Raise 180x15x4

Squat-
3x5 @225
3x4 @ 265
3x3 @305

DbLunges/goblet squat
3x5x40’s / 3x10x80

Shrugs

Wall sits

Starting a new cycle of 5/3/1 5x5 FSL. Backed my Press and Bench TMs down because I was stalling out on my heavy sets.

Press 90# (65%)x5, 105# (75%)x5, 120# (85%)x10

A1. Press 90# 5x5
A2. Lat Pulldown 150# 5x5
A3. DB Curl 35# 5x10

B1. Wide Grip Cable Row 150# 3x10
B2. Tri Extension 130# 3x12
B3. Rope curl 70# 3x15

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big reason i took a week off was to let my elbows and forearms heal up some. someone posted a video on helping with tennis/golfer elbow and in it the guys mentioned squat grips causing it. After my squats they were already tender, and now that i reflect when i started squatting is when they started hurting. Anyone have this or thoughts on best way to adjust grip?

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That's odd that your elbows are hurting during squats, work with a personal trainer for a day to see if they can help with form. I had the same issue as you with my elbows hurting after a chest day and I narrowed it down to my form on my bench press. I scaled back on weight and worked on my form then started to increase the weight.

Arm Day:

Tricep Pushdown rope: 50x15, 70x12x3

Overhead Tricep: 60x12x4

Seated Dip: 225x12x4

EZ bar curl: 70x12x4

Bicep Curl: 40x10x4

Seated Bicep Curl: 205x10x4