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Jinxie’s Mid-life Reincarnation Workout 🪵

jinxie said:
Unfortunately, it’s one of many I’ve had. I had my right elbow repaired in 2011 for a partial tear and chronic tennis elbow. Haven’t needed a shot since then, probably bc I stopped lifting heavy soon after, until just recently. In any case, this shot def did it’s job. I was remarkably pain free today. Onward and upward!
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good news!!! :)
 
Realizing that I’ll be skiing and not training next weekend, I’m doing my 5s week for current cycle over again.

Hex Bar DLs:
Warmups
245x5
285x5
320x10 (RPE 7.5-8)

Given that I just laid off creatine this last week, to cut some weight, I’m pretty pleased with this.

Lat Pulldowns:
3x8-12

Weighted Hyperextensions:
3x15-20

Wanted to do some arm work but elbow was a little angry today, so decided to lay off.
 
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Do you do anything for the elbow? I know this is a topic we’ve discussed before, so I apologize if you’ve already answered this question.
 
RegisterJr said:
Do you do anything for the elbow? I know this is a topic we’ve discussed before, so I apologize if you’ve already answered this question.
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Hey Thomas! I was doing some PT and then I got a cortisone shot a couple of weeks ago, which together brought a lot of relief. Now I just need to continue to layoff the benching and pressing with the conventional barbell to allow it to continue to heal. That’s why I got the multi-grip bar. I also have the elbow sleeves you gave me, which I use some, but not too much bc it distorts my numbers bc it gives some assistance.

This is a recurring issue for me. I had this elbow repaired back in 2011 for a partial tear. It’s held up well until just recently.
 
never been skiing...but from what i hear its a incredible cardio workout.:cool:
 
Elbow is bothering me again. Plus this is a deload week so I’m feeling tattered. Decided to just do 5s for the last set.

Multi-grip Bench (middle width):
Warmups
165x5
190x5
215x5
215x5
215x5
215x5

Living to fight another day!
 
Something that gives me some relief, at least if I’m consistent before and after workouts, is when I take a 5# weight and twist it back and forth with my wrist in varying heights. Maybe it will help you some?
 
Lost 6 pounds the last 2 weeks, 182 lbs. Still want to lose a couple more pounds bc my clothes aren’t fitting.

Bench press with angled multi-grip bar:
(All medium grip unless stated otherwise)
Warmups
170x5
195x5
220x6
220x5 wide
220x5
220x4 wide

DB bench press:
3x5-10

Tricep extensions s/s Pushdowns
3x10, 10
 
Hex Bar DLs:
Warmups
250x5
285x5
325x10 (RPE 8.5)
(Strength holding despite weight loss and an anniversary nooner, lol.)

T-bar Rows:
3x10-12

Seated Rows:
3x10-12

Deferring a little biceps work to a mid-week session.
 
How’re you doing the seated rows?
 
RegisterJr said:
How’re you doing the seated rows?
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Basic double pulley system with a pin and plates on the rubber floor, which I can plant my feet into pretty well. I only go up to 150ish lbs. I’m happier than I’d expect with the cheapo pulley system. It def feels heavier than at the gym.
 
RegisterJr said:
How’re you doing the seated rows?
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Basic double pulley system with a pin and plates on the rubber floor, which I can plant my feet into pretty well. I only go up to 150ish lbs. I’m happier than I’d expect with the cheapo pulley system. It def feels heavier than at the gym.
 
jinxie said:
Basic double pulley system with a pin and plates on the rubber floor, which I can plant my feet into pretty well. I only go up to 150ish lbs. I’m happier than I’d expect with the cheapo pulley system. It def feels heavier than at the gym.
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Thanks. I have a similar option but for some reason I never use it. I can’t remember if there was a legit reason why not.
 
Wednesday’s quickie workout

Seated OHP:
Warmups
120x5
140x6
160x6

Friday’s workout

Bench with angled multi-grip bar
Warmups
180x3
210x3
235x4
230x4 (wide)
230x3 (wide)
210x4
210x4 (wide)

I’m now lifting slightly more with the multi-grip bar than I was lifting with the regular barbell 2 months ago, so I guess that’s progress — and a comeback rep PR at 235x4.

Dumbbell Pullovers
3x10

Elbow is hurting so I’m going to defer triceps to mid week. Will be skiing and boarding Sat-Mon on some fresh snow!
 
Got 2 pairs of these, lightly used, for $170 today!!!

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Always good when you’re pulling em in under $1/lb!

Make sure you are doing some band Pullaparts, db rear Delt Flyes, or Facepulls on the pressing days. Need to keep the shoulders healthy & balanced! You can do these between earlier sets to get better warmed up and not spend more time. The antagonism will probably only improve performance too.
 
can you do any light db curling work with that sore elbow? that's one of the reasons you see db work in my log basically every day... even before I bench I'll run a short circuit of barbell curls and power cleans to get the elbows feeling good, then sometimes the burgerner snatch warmup for the shoulders.
 
Hyde said:
Always good when you’re pulling em in under $1/lb!

Make sure you are doing some band Pullaparts, db rear Delt Flyes, or Facepulls on the pressing days. Need to keep the shoulders healthy & balanced! You can do these between earlier sets to get better warmed up and not spend more time. The antagonism will probably only improve performance too.
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Good advice. I’ve been neglecting the antagonistic muscles for sure. I usually do facepulls but have neglected them in recent months. I haven’t been doing rear flyes or band pullaparts, but those are good recommendations too.
 
Dustin07 said:
can you do any light db curling work with that sore elbow? that's one of the reasons you see db work in my log basically every day... even before I bench I'll run a short circuit of barbell curls and power cleans to get the elbows feeling good, then sometimes the burgerner snatch warmup for the shoulders.
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Thanks dude. I think I can do hammer curls, but I’d be reluctant to do those before I bench of press bc of strain on the tendon. You think the opposite?
 
Just skied and snowboarded for 3 days, including today, and then drove 4 hours home with a hitch in my back, lol, so I was ripe for blowing off a workout. I nearly did, but decided just to do my scheduled DLs, but not to failure.

Hex Bar DLs:
Warmups
265x3
305x3
345x6 RPE 6-7 (I’m good for ~10)
 
Dustin07 said:
can you do any light db curling work with that sore elbow? that's one of the reasons you see db work in my log basically every day... even before I bench I'll run a short circuit of barbell curls and power cleans to get the elbows feeling good, then sometimes the burgerner snatch warmup for the shoulders.
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Yeah light Hammercurls have always been an excellent elbow warmup for me, the swinging motion kinda lends itself to pumping up the shoulders a little too.
 
jinxie said:
Thanks dude. I think I can do hammer curls, but I’d be reluctant to do those before I bench of press bc of strain on the tendon. You think the opposite?
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I can’t remember if I’ve mentioned this here, but if I take a 5# DB, stick my arm out just short of parallel with the floor, and rotate my arm back and forth from the shoulder, it really loosens up my elbow tightness.
 
RegisterJr said:
I can’t remember if I’ve mentioned this here, but if I take a 5# DB, stick my arm out just short of parallel with the floor, and rotate my arm back and forth from the shoulder, it really loosens up my elbow tightness.
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Definitely going to try this one ️
 
Hyde said:
Yeah light Hammercurls have always been an excellent elbow warmup for me, the swinging motion kinda lends itself to pumping up the shoulders a little too.
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Alrighty then, persuaded!
 
RegisterJr said:
I can’t remember if I’ve mentioned this here, but if I take a 5# DB, stick my arm out just short of parallel with the floor, and rotate my arm back and forth from the shoulder, it really loosens up my elbow tightness.
Click to expand...

Like this. Will give it a try. Thanks!
 
jinxie said:
Thanks dude. I think I can do hammer curls, but I’d be reluctant to do those before I bench of press bc of strain on the tendon. You think the opposite?
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I really do. I have fought elbow pain off and on since my 20s. 5 years ago I started thinking it was a grip issue because the elbow pain would flare up when I was doing a lot of rope climbs (think very thick crossfit style ropes) and heavy deadlifts. I also started reading the difference in "golfers" vs "tennis" elbow.

my daily warm up routine now always includes a set of overhead press, shrugs, muscle snatch, power cleans, and curls all with an empty barbell (yes, in the squat rack) before I do anything else. I do this on bench press as well as pulling and squat days.

a low bar squat with open palms on the barbell IMO is the best squat position for most of us, but it is also known to irritate the elbows! so I think fish oil + regular curlings/power cleans etc really help loosen the elbows up.

jinxie said:
Just skied and snowboarded for 3 days, including today, and then drove 4 hours home with a hitch in my back, lol, so I was ripe for blowing off a workout. I nearly did, but decided just to do my scheduled DLs, but not to failure.

Hex Bar DLs:
Warmups
265x3
305x3
345x6 RPE 6-7 (I’m good for ~10)
Click to expand...

Did you find the deads helped the back feel better? just curious because I have found that 9 times out of 10 deads (or RDLs) fix a bad back for me these days.
 
Dustin07 said:
I really do. I have fought elbow pain off and on since my 20s. 5 years ago I started thinking it was a grip issue because the elbow pain would flare up when I was doing a lot of rope climbs (think very thick crossfit style ropes) and heavy deadlifts. I also started reading the difference in "golfers" vs "tennis" elbow.

my daily warm up routine now always includes a set of overhead press, shrugs, muscle snatch, power cleans, and curls all with an empty barbell (yes, in the squat rack) before I do anything else. I do this on bench press as well as pulling and squat days.

a low bar squat with open palms on the barbell IMO is the best squat position for most of us, but it is also known to irritate the elbows! so I think fish oil + regular curlings/power cleans etc really help loosen the elbows up.



Did you find the deads helped the back feel better? just curious because I have found that 9 times out of 10 deads (or RDLs) fix a bad back for me these days.
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Come to think about it, I think it has felt better since, lol.
 
Warmup Hammer Curls
3x10

Multi-grip Angled Bar Bench Press
Warmups
195x5
220x3
245x3 wide
245x2
225x4 wide
225x3 wide
225x2

Elbow is aching again dammit, even with multi-grip bar.

Dumbbell Pullovers
3x10

Triceps Rope extension s/s Pushdowns
3x12, 10

Picked up the pair of 60s on the next page for $50 today!
 
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Started the day with a fierce 6.2 mile hike at a really good clip. Legs are sore!

Hex Bar DL
Warmups
285x5
335x3
360 x 6 (RPE 7.5)

Facepulls
3x12

Tbar Row
3x8-12

Hyperextensions
3x25, 15, 20

Hammer Curls
3x6-10
 
Do you notice any elbow improvement with the hammer curls?
 
RegisterJr said:
Do you notice any elbow improvement with the hammer curls?
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Too soon to know, but I made it through seated OHP with a regular bar today, which is something!
 
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Seated OHP
Warmups
140x3 (should have been 130, lol)
150x3
170x3
185x1

Notes: elbow felt pretty good on these!


Lateral Raises
3x10
 
It’s deload week!

Angled Multi-grip Bar Bench Press
Warmups
190x5 wide
215x7 wide
215x6 wide
190x5
190x4

☠️ Crushers
3x10

Triceps Rope Pushdowns
3x12
 
Lat Pulldowns
3x10

Pulley Row
3x10

Weighted Hyperextensions
3x12-20

Hammer Curls
3x6-10
 
jinxie said:
Started the day with a fierce 6.2 mile hike at a really good clip. Legs are sore!

Hex Bar DL
Warmups
285x5
335x3
360 x 6 (RPE 7.5)
Click to expand...

alright I'm back in the saddle. gonna take me a couple weeks to get back into shape but I'm coming for you.
 
Hyde said:
Just make sure you actually deload
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Haha. Went a little heavier than I should have with bench, but the rest is legit. Thank you sir.
 
Seated OHP
Warmups (it’s deload)

Viking Press
3x10

Lateral Raises
2x8
 
Dustin07 said:
alright I'm back in the saddle. gonna take me a couple weeks to get back into shape but I'm coming for you.
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I look forward to it, my man. I know you need some external motivation, lol.
 
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