re: Pen and Paper Strength App

Day 1 of foth down. I can tell this time it’s gonna be a rough ride, calories are low and even though I did go up 10lbs across the board, it’s not the intensity getting me, it’s the volume which really ain’t that much, just seems like it cause of stress and calories. This is my busy season at work and with my boys and baseball/track and holy shite

Benchamin Franklin W2D2

Fighting thru this elbow tendonitis sucks... Bench and warm-ups went as expected; tough but manageable.

I attempted my planned weight on bent rows, but the pain was too much. I dropped 20# and the pain was bearable. I went with my planned weight on everything else. Pain was pretty intense shouldering the DB for presses, but once it was up everything felt normal during the reps/sets. Pushdowns and rear lats felt normal; they burned as expected but didn't cause any additional pain. On each set of hammer curls, there was pretty decent pain on first 5ish reps. After that the elbow settled in and the reps felt fairly normal.

I plan on running a leg day tomorrow and spending some time each day on rehabbing this tendon. Massage, flexbar (tyler twist and stability work), wrist stretches, and brace for pressure. Hopefully using lighter weights and focusing on some specific wrist stretching/strengthening will help alleviate this soon.

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Being a CrossFit guy, “Clean the House” has me intrigued. Let me know your thoughts before I buy that one.

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I am doing it because I used to do a little Cross Fit and I liked those workouts. I just wanted to mix it up from the usual PPSA stuff.

Day 1 was fun. Today was the scheduled off day so I just walked on the stairs for 25 minutes and called it a day.

I would try to wear it as much as possible to let the extensor mass cool off from the inflammation.

Are you wearing it a little bit more distal than where the pain is? I find that's the biggest misconception with that type of brace.

PS2 W2D3

Good leg workout, I probably should have added an extra rep to each set. I don't think I was heavy enough for sets of 2.

I've been running some in the evenings too, so I'm battling knee pain.

Tomorrow is big pump day and I was gassed last week for it. I need to eat a big dinner tonight and maybe some overnight oats before bed.

PS2 W2D4

These "Big Pump Fridays" are kicking my arse. I am completely gassed by the end of them. I looked at it this morning and thought "Oh, no big deal. It's only sets of 11 with 50-60%."

I guess SSing with rows combined with shorter rest just drained me. No way we would have finished in under an hour if we took recommended rest on this one.

Im gonna eat a big lunch and try to get in a 5k after work too. I'm Island hopping next week for the kids spring break so I dunno how successful my workouts will be next week. Gotta get in what I can while I am home.

Is FoH1 4 day?

Interested in trading for PS2?

Is that allowed itt?

Benchamin Franklin W2D3

Started the day off with the same wrist stretches and rehab as yesterday. If feels like it's paying off already. Most of the tenderness I'm experiencing now is actually from touch instead of specific movements. It's also localized to where I've been massaging the muscle and wearing the counterforce brace.

Gym was a little busier than normal today so a buddy and I worked our bench sets in together. It actually made for a better pace between sets since I couldn't rush or delay the rests. My pace was a little slower on the last set of 6@72.5%, but it wasn't a struggle.

The chest supported rows were very similar. I increased weight on set 5. Set 7 (to me) was not clean enough so I noted it as such on my sheets. It may have just been from fatigue or it could be from the tendonitis; either way it wasn't clean with full range.

The slow, high rep DB lats are still torture. I stuck with the same weight as last week, but the sets were MUCH cleaner. I'm not looking forward to next week when the reps go up to 30/set.

The cardio superset went better than expected. I went conservative on the first set of BB curls to test out my forearm. Pain was almost non-existent so I went up in weight for the rest of the sets. I used a strap again on my wrist for the DB shrugs. When I curl my wrist to get as much grip strength as possible for heavy DBs is when the pain was occurring. So I'm laying off that added pressure for now.

One day left this week and I'm looking forward to it. 15 sets, 78 total reps of bench; ending with singles of 84%, 85%, and 86%. The other work is going to be a test for my tendon (bent rows, rev grip bent rows, skullcrushers, and hammer curls).

Got it.

Makes sense.