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Old 02-15-2012, 08:44 AM   #251
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Solid work. Why the jump from 100-107.5 then 107.5 to 125?

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Old 02-15-2012, 09:37 AM   #252
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Solid work. Why the jump from 100-107.5 then 107.5 to 125?

LtL
Thanks LtL. Just following the 5/3/1 percentages, 5 day always works out a bit weird especially when I'm using a low max. If I'd of had any kind of brain power I would've skipped the 100 .
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Old 02-15-2012, 10:32 AM   #253
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Not the best session, had hardly eaten the day before and got no sleep, still made cw deadline though.
Hope you can catch up on food and sleep today.
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Old 02-15-2012, 09:42 PM   #254
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Some guys I know who are having elbow issues while squatting widen there grip on the bar.

For not being 100% still a pretty good session.
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Old 02-16-2012, 03:36 AM   #255
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Hope you can catch up on food and sleep today.
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Some guys I know who are having elbow issues while squatting widen there grip on the bar.

For not being 100% still a pretty good session.
Cheers guys. Certainly made up for the food on V-day but not quite the sleep .

After a decent press session today I'm pretty certain its squats that are causing the elbow problem, will have to experiment with my hand position a little.
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Old 02-16-2012, 03:52 AM   #256
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16/02/12 - Bench 3x5

Paused Bench
40kg x 5
50kg x 5
60kg x 3

67.5kg x 5
77.5kg x 5
87.5kg x 5

DB Row
32kg x 12,12,11,10,10

Neutral Pulldown
49 x 12,12,10

Facepulls +Scap Retraction
13.75 x 20,20,20

First pressing session since the meet and felt pretty good considering. Enjoyed paused benching in the meet, feels a lot more controlled and my form feels better. Wasn't in to push for anything extra today, all felt strong and the last rep was a long pause with a big explosion off the chest, felt good.

I had a sleeve on my elbow and a pressure sleeve on the top of my forearm, it seems to kill my grip but I came out with about 10% of the pain I did last bench session, makes rowing a bit harder but I'm happy. My only problem is that I can't find one elbow sleeve that isn't way too tight on my forearm and loose on my bicep, need to work the guns some .

Had a big roll/mobility session last night. Found a big knot in my inner left thigh, likely the source of my recent crappy squat sessions, some screaming and floor humping and it soon worked out. Need to stay strict on these sessions, been too lazy recently.

9am and everything done for the day with lectures cancelled. Time for some catching up with logs and reading. Essay over.
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Old 02-16-2012, 07:59 AM   #257
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Squats didn't feel good so I didn't see the point in carrying on, they were also irritating the elbow so I might leave squats out as assistance for now.
It's relatively common J.

1) Play around with bar placement. Higher will generally be easier, important to note is that it does not have to be high bar but most people will do well with a slightly higher position if they have elbows issues.

That will be the most important long-term fix. The following are some short term solutions...

2) Limit your Squat volume. You could work up to a single top set, and fill in the volume with something else elbow friendly. GMs, Front Squats, Hip Belt Squats, Overhead Squats.

3) Ibuleve applied pre-workout is your friend. If you're as old as me, then it's your best friend.

4) Deepheat and then an elbow sleeve applied pre-workout also helps.

5) Post workout ice helps, as does ibuprofen anything to relieve the inflammation.

6) Start to stretch post workout, specifically chest/shoulders.

7) On that note. Behind the Neck Push Presses are AWESOME for shoulder/elbow flexibility for Squats. Do them at least once a week, heavy.

Last edited by Fazc; 02-16-2012 at 10:05 AM.
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Old 02-16-2012, 10:13 AM   #258
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It's relatively common J.

1) Play around with bar placement. Higher will generally be easier, important to note is that it does not have to be high bar but most people will do well with a slightly higher position if they have elbows issues.

That will be the most important long-term fix. The following are some short term solutions...

2) Limit your Squat volume. You could work up to a single top set, and fill in the volume with something else elbow friendly. GMs, Front Squats, Hip Belt Squats, Overhead Squats.

3) Ibuleve applied pre-workout is your friend. If you're as old as me, then it's your best friend.

4) Deepheat and then an elbow sleeve applied pre-workout also helps.

5) Post workout ice helps, as does ibuprofen anything to relieve the inflammation.

6) Start to stretch post workout, specifically chest/shoulders.

7) On that note. Behind the Neck Push Presses are AWESOME for shoulder/elbow flexibility for Squats. Do them at least once a week, heavy.
Thanks Fazc. Number 1 is my priority right now, will spend some time on Saturday getting it right.

I worked up to a single top set last Saturday no problem, it's just the 5x10 squats are way too much, especially as they're much faster and probably put a lot more stress on the elbow so avoiding that extra volume like you say I think will make a big difference.

I don't know why or when but recently I've really dropped out of the habit of stretching, something that is probably at the root of this. Is going to be a focus of mine to get it back up to scratch and I'll try the BHTN work too. Cheers again.
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Old 02-16-2012, 10:37 AM   #259
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I had 12 months of hell with squats. My elbows and shoulders were killing me. I had to buy a special bar just so I could have a very wide hand spacing and relieve the pressure.

I'm with Fazc...I would only do as much squatting as your body can take, and fill in the gaps with other potent lifts.

Quote:
First pressing session since the meet and felt pretty good considering. Enjoyed paused benching in the meet, feels a lot more controlled and my form feels better.
I wish I had done more paused benching over the years.
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Old 02-16-2012, 11:51 PM   #260
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Know how you feel with elbow sleeves, makes it much harder to clean a bar but my elbows feel so much healthier.
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