Keeping Up With The Yates': A Couple's Training Log

YatesWifey04 said:
It's hard to describe where the pain is. I feel like, now, after being aware of certain muscles it is where the bicep head connects to the delt. If I hold my arm against my body with the lower half (elbow to hand) bent, parallel to floor, & up against my abdomin and then flex I can feel that area get a bit peeved. That's similar to how I carry my son. I support his weight on the lower half of my arm, while keeping tension on the top half. So, it could have easily strained that area back in December. My ROM seems to be ok in my shoulder & arm though. Weird.
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Mrs Y-

take a look at this - anything here that shows were it hurts

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little more complex
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yates84 said:
I made the decision recently to leave OL UK and will not be a rep any more. This is something that I have thought about for a while now and finally followed through this morning. I appreciate everyone's continued support and I hope you join me in my journey to the next level.
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You will be missed brother:(


Was a pleasure working with you;)
 
Ok, I suck at this whole log thing lately. Got some big things in the works though!

Saturday upper body power

Military press
20 @ 95
10 @ 115
10 @ 135
2×5 @ 165

Bench press
20 @ 135
3×10 @ 205
4 @ 255
2×1 @ 285

Bent over rows
4×8 @ 225

Hammer iso chest press
2×12 @ 4 plates
3×7 @ 6 plates

Db rows
3×10 @ 100

Shoulder press Db
3×8 @ 70's

Weighted pull ups superset w/ weighted dips
3×10 @ 45
3×15 @ 45

Straight bar curls
3×10 @ 105

Reverse curls
3×10 @ 90

Skull crushers
4×8 @ 105

It's nice when I have all the time in the world at the gym, I actually get done what I want to do! I'm always rushed in the morning which is great for my tempo but I never hit everything I want to hit. Cycle is in full blast and I feel like I can lift anything, such a wonderful feeling.
 
Good luck on your new journey!!!!! ??
 
Sunday lower body power

Squats
10 @ 135
2×10 @ 205
6 @ 255
5 @ 275
2 @ 315
1 @ 335

Deadlifts
10 @ 235
3 @ 285
3 @ 325
3 @ 375
1 @ 415

Leg press
4×7 @ 14 plates

Lying leg curls
2×15 @ 80
13 @ 80
11 @ 80

Leg extensions
4×10 @ 120

Smith machine rdl's
4×10 @ 2 plates

Kinda layed on the floor after my last set of rdl's. I love Sundays, gym is quiet and I can horde all of the plates. Had to scavenge to find enough plates to load up the leg press. I'm sitting at around 180 right now, mast is finally getting the little bit of bloat off of me and I'm stating to see my definition again. Here's a little video of my 415 pull. It's getting pretty easy to get up so I might jump into pr territory next week.

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Good deadlift buddy!

Looking huge in that lift bro. 180lbs is looking large!
 
What belt are you using for your deads? How do you find the fit?
 
clown007 said:
What belt are you using for your deads? How do you find the fit?
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I just use a velcro belt, nothing special. I hate the big leather belts with the notches. I usually use the most minimal amount of assistance when lifting.
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Sweet. Thanks man.
I don't use belts or wraps but as I get older and injuries creep in, I am more inclined to use some help :)
 
clown007 said:
Sweet. Thanks man.
I don't use belts or wraps but as I get older and injuries creep in, I am more inclined to use some help :)
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I'm a believer in belts with heavy lifts, pulled my back a long time ago deadlifting and it took me out of the deadlift game for a few years. It took me a long long time to be able to pick up even 185 so I tend to listen to my back very closely.
 
Yeah, totally agree. I actually find my weak spot is my left elbow. I fell years ago and seem to have developed bursitis in it. As a result the pull of a heavy deadlift really aggravates it. It is definitely weaker than my right elbow. Wrapping the elbow keeps it warm, but I don't find it aids in strength support at all.
 
clown007 said:
Yeah, totally agree. I actually find my weak spot is my left elbow. I fell years ago and seem to have developed bursitis in it. As a result the pull of a heavy deadlift really aggravates it. It is definitely weaker than my right elbow. Wrapping the elbow keeps it warm, but I don't find it aids in strength support at all.
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No good way to support your elbows while pulling so I feel your pain. I usually piss my elbows off at work turning a 3 or 4 foot pipe wrench but it's temporary for the most part. It tough getting old!
 
Haven't been in here FOREVER! I gotta catch up! haha
 
yates84 said:
No good way to support your elbows while pulling so I feel your pain. I usually piss my elbows off at work turning a 3 or 4 foot pipe wrench but it's temporary for the most part. It tough getting old!
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Don't tell everyone you're getting old, while doing squats and deadlift the same day, LOL
 
hairygrandpa said:
Don't tell everyone you're getting old, while doing squats and deadlift the same day, LOL
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Its all in what you get used to but trust me, I am fuking wrecked today.
 
yates84 said:
I just use a velcro belt, nothing special. I hate the big leather belts with the notches. I usually use the most minimal amount of assistance when lifting.
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I'm the opposite lol, I had a Velcro one and it must've been getting old because my fat gut kept making it come undone halfway through my sets. LOVE the leather notched one I have now.
 
BamBam0319 said:
I'm the opposite lol, I had a Velcro one and it must've been getting old because my fat gut kept making it come undone halfway through my sets. LOVE the leather notched one I have now.
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I've never had any problems with the velcro coming undone. That happens once and I'm done with them tbh.
 
Looks like you could have pulled a second rep on that DL. Nice work!

You just gotta yell "light weight" before you do it.
 
Toren said:
Looks like you could have pulled a second rep on that DL. Nice work!

You just gotta yell "light weight" before you do it.
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Will have to try 465 next sunday. I tell myself heavy weight to get my adrenaline going lol
 
Toren said:
Wow. Just recently? I thought he was taking it easy since his hip replacements.
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Saw it on the net a few days ago, could have been bs. Never really looked into it tbh
 
Great pull brother! Wifey, I hope that shoulder is starting to feel a little better too. If not go see an A.R.T. specialist and you might be amazed at the relief so long as it is not any kind of tear.
 
Tuesday back and shoulder hypertrophy

Military press
15 @ 105
2×15 @ 125
13 @ 125
10 @ 125

Bent over rows
4×12 @ 205

Hammer iso shoulder press
4×15 @ 140

Db rows
4×12 @ 90

Wide grip pull ups
4×13 @ bodyweight

Smith machine upright rows
4×12 @ 70

Lateral raises
4×15 @ 15's

Seated cable row
4×10 @ 100

Shrugs (trap bar)
4×15 @ 225

Been alternating body parts so I don't get such nasty pumps. This has been working out e****lent for me so far, no workout stopping pumps! Added in some winny today so let's lean up a little!
 
MrKleen73 said:
Great pull brother! Wifey, I hope that shoulder is starting to feel a little better too. If not go see an A.R.T. specialist and you might be amazed at the relief so long as it is not any kind of tear.
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It's feeling much better, thank you. Incline anything seems to be the primary irritant. So, I've been avoiding incline exercises for now. After further investigation from me & yates84 I'm more confident that it is the top of my bicep tendon that flares & causes the issue.
 
Wednesday lower body hypertrophy

Squats
20 @ 135
4×12 @ 225
2×10 @ 225
9 @ 225
7 @ 225

Hack squats
4×12 @ 4 plates

Lying leg curls
4×15 @ 80

Seated leg curls
3×12 @ 100

Smith machine rdl's
3×10 @ 2 plates

Calf raises seated
4×15 @ 70

The winny is giving me a crazy pwo energy boost. Noticed it really spikes my heart rate and energy level for an hour or so after dosing. Expect to see some solid volume in the coming weeks. Backing the calories and carbs off a little bit further, I feel plenty big right now and would like to cut back up a little. I always respond well to orals so I expect to maintain weight at least (180) and shred up a little.
 
Nice I think going recomp right now will keep you happy. You have great size, if you can maintain weight and get a little more ripped you will be in that "HOLY $HIT!" range! I am sure Wifey is loving the way you look right about now!
 
MrKleen73 said:
Great pull brother! Wifey, I hope that shoulder is starting to feel a little better too. If not go see an A.R.T. specialist and you might be amazed at the relief so long as it is not any kind of tear.
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YatesWifey04 said:
It's feeling much better, thank you. Incline anything seems to be the primary irritant. So, I've been avoiding incline exercises for now. After further investigation from me & yates84 I'm more confident that it is the top of my bicep tendon that flares & causes the issue.
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And that is something to be wary of. If it's excessively massaged/manipulated, or done so incorrectly, then you may end up with knotty, fibrous collagen repair that will create a weak point. It's not just uncomfortable & a turd to train with, removing that scar tissue is painful & if left for too long can lead to tendonosis/tendonitis & a loss of ROM. Those are near worst case scenario, but tendon complaints are a real pain in the butt if not dealt with early & appropriately. It's not uncommon for such complaints to eventually result in the "need" for a cortisol shot...one that could have been avoided with early care. If it stays inflamed, especially after training, get it looked at.

On a side note, I may have mentioned it before, using Sombra cooling gel (the + cayenne warm therapy version) on the area is a great telltale. If it stays cool when applied it's a sign that healing is as per norm. If it quickly goes from cool to hot that will indicate inflammation & a possible tear. Use after training (anytime for pain relief) and try on different spots, you will notice a difference between tissues that are settled/recovering & ones that have been overworked/strained. It's also good for kids with "owies" ;)
 
Completely agreed. Doing a proper recomp right now would be beneficial from a physical and hormonal standpoint
 
yates84 said:
Tuesday back and shoulder hypertrophy

Military press
15 @ 105
2×15 @ 125
13 @ 125
10 @ 125

Bent over rows
4×12 @ 205

Hammer iso shoulder press
4×15 @ 140

Db rows
4×12 @ 90

Wide grip pull ups
4×13 @ bodyweight

Smith machine upright rows
4×12 @ 70

Lateral raises
4×15 @ 15's

Seated cable row
4×10 @ 100

Shrugs (trap bar)
4×15 @ 225

Been alternating body parts so I don't get such nasty pumps. This has been working out e****lent for me so far, no workout stopping pumps! Added in some winny today so let's lean up a little!
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Wimny oral or inject?
 
cheeky1 said:
And that is something to be wary of. If it's excessively massaged/manipulated, or done so incorrectly, then you may end up with knotty, fibrous collagen repair that will create a weak point. It's not just uncomfortable & a turd to train with, removing that scar tissue is painful & if left for too long can lead to tendonosis/tendonitis & a loss of ROM. Those are near worst case scenario, but tendon complaints are a real pain in the butt if not dealt with early & appropriately. It's not uncommon for such complaints to eventually result in the "need" for a cortisol shot...one that could have been avoided with early care. If it stays inflamed, especially after training, get it looked at.

On a side note, I may have mentioned it before, using Sombra cooling gel (the + cayenne warm therapy version) on the area is a great telltale. If it stays cool when applied it's a sign that healing is as per norm. If it quickly goes from cool to hot that will indicate inflammation & a possible tear. Use after training (anytime for pain relief) and try on different spots, you will notice a difference between tissues that are settled/recovering & ones that have been overworked/strained. It's also good for kids with "owies" ;)
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Thank you. I may have it looked at, just to be on the safe side anyway. It's been bothering me since right before Christmas & although less irritated at the moment, it hurts like hell if I sleep on it. Blah!!!!
 
Glad to see the winny is working for you Yates! I'm ordering some today. What are you dosing at?
 
BamBam0319 said:
Glad to see the winny is working for you Yates! I'm ordering some today. What are you dosing at?
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I'm split dosing 40mg ed so not going too crazy.
 
yates84 said:
I'm split dosing 40mg ed so not going too crazy.
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Oh nice, good to know. I think I'm getting 50mg caps and I'll probably dose all pre workout.
 
BamBam0319 said:
Oh nice, good to know. I think I'm getting 50mg caps and I'll probably dose all pre workout.
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Sounds e****lent. It really gives me a good kick after dosing .
 
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