Segansational's Motivation Log

[Hyde]

Inverse rows are a deceptive one lol. Awesome training addition!

Dude they’re so tough, harder than they look anyway

 

[Segansational]

No workout yesterday. Schedule a bit off this AM, just wasn't getting going early. So mid-morning WO in a fed state.

Squats
Foam rolling/stretching.
Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6 - shoulders felt tight this AM, so added in Banded pull aparts here for a sets.
215x3
235x1

Working sets, resistance band pullaparts (5#) prior to each set, belted:
265x3
265x3
265x3

These actually went fairly well, felt like I was certainly pushing, but not like I was near failing. Guess that's the best I can ask for!

I am wondering if I should be doing larger incremental jumps for warm ups, and then actually just hitting a 1 rep for a "stretch" rep before backing off a little into working sets. That's a little more how some older programs I used to do structured things, presumably with the idea that neurologically you're more ready to handle the lower weights for reps. Thoughts?

39:05, 164 cals.

Pre: 2 caps Eria Jarensis, 1 packet Pixie Pump. Went lighter today pre-WO since I had my coffee first.
Intra: Same as prior.

Squat progression target looks like this:
Week 1 - 265
Week 2 - 275
Week 3 - 285
Week 4 - 295
Week 5 - 305
Week 6 - 315
Week 7 - 325
Week 8 - 335
Honestly I'm not sure if I'll be able to hit these Week after week. But we'll see.

Supps & stuff
Finished out my KSM-66 and another bottle of Pepti-Plex the other day. Still have 3 more months of Pepti-Plex!
Ending Week 1 of LeGenD at 12mg, split evenly. Dosing may bump to 16mg. So far hunger increase and first two days had light headaches. Added Swanson Hawthorne berry at 1 cap/day.
Plus 2 pumps 4-andro TD.
Also running Cardiovascular XT and Liver Assist XT, along with PEA relief and Joint Edge. Have TUDCA if needed.
10g glutamine daily for gut health. Also have taurine if pumps show up.
Plus the normal stuff (C, D, multi, omegas, creatine, etc.)

 

[Electrake]

Thoughts?

The 531 variant I'm running does what you're talking about, 3 warm up sets, 3 working sets up to 85-95% training max, then busts it down to 10 sets of 5 at 70-80%. I have noticed, vs other bodybuilding specific programming, that my CNS seems more willing to push through the actual work this way, it also leaves me feeling more fulfilled, arguably most important.

 

[Hyde]

While I’m all for setting serious goals to help drive you, that should be the point - so if they feel too ambitious, to the point you doubt the potential for realization, it’s not giving the same benefit. So try to be realistic!

Right now you’re talking about 70lbs and 26% increase on working weights in 8 weeks, or 10lbs a week. 5lbs a week is a common linear increase in things like a 5x5 or other aggressive or beginner programs. So you just have to ask yourself what, if anything, is going to drive that extra rapid 10lb weekly progression.

There’s basically 4 things:
1) big drops/tradeoff in specific volume, like in block linear progression going
2) returning to the skill, like from injury or time away from it
3) drastic changes in size/leverage
4) significant PED increase or other

The more of the above you’re combining, more likely you can pull off ridiculous poundage increases - for a while.

So just ask yourself if that measures up when you do the math. For me, I know I can get a couple big jumps at the start from skill increase coming back to things specifically, but after that the real work happens and I can just slap a ton more weight on, even with PEDs. 5lbs a week is still a rate of 260lb/year, totally unsustainable. It works.

 

[Resolve10]

Ya I was going to say it really depends on a variety of factors, but trying to plan out expected jumps in weight like that for 8 weeks is probably going to be tough. I forget your current exact amounts, but unless it is all below current 1rms it can be tough to plan for expected changes.

I think it is fine to shoot for whatever the end amount is or have a goal, just that the in between can be tougher to pre-plan. Setting up plans based on volume progressions or strength jumps based on how each week goes or some form of auto-regulation I think may be a better idea.

Just kind of expanding on what Hyde is saying because if you are already worried you really just need to make you have a plan in place in case something happens when you have a tough week or don't progress exactly as planned over the 8 weeks.

I don't want this to be negative or sound negative, just think it can be helpful to be ready and plan ahead.

 

[Hyde]

Ya I was going to say it really depends on a variety of factors, but trying to plan out expected jumps in weight like that for 8 weeks is probably going to be tough. I forget your current exact amounts, but unless it is all below current 1rms it can be tough to plan for expected changes.

I think it is fine to shoot for whatever the end amount is or have a goal, just that the in between can be tougher to pre-plan. Setting up plans based on volume progressions or strength jumps based on how each week goes or some form of auto-regulation I think may be a better idea.

Just kind of expanding on what Hyde is saying because if you are already worried you really just need to make you have a plan in place in case something happens when you have a tough week or don't progress exactly as planned over the 8 weeks.

I don't want this to be negative or sound negative, just think it can be helpful to be ready and plan ahead.

Yeah, I didn’t want to come off as negative or say he can’t do it either. I just thought it seemed aggressive, and he echoed that notion, so I wanted to say it’s okay to have a contingency plan or adjust on the way.

 

[Segansational]

Thanks for the feedback fellas. All good, on the one hand I'm at the point of "it's now or never " type mentality. Shoot, I'm certainly not getting any younger - I keep getting those reminders - so it's not going to get any easier. I want to push myself, if not, then why am I even doing this? Goals should be ambitious and somewhat scare you in what you could achieve if you go for it. So, taking those chances in life lately.

But... then again, if I am already pushing too hard, then I might be setting myself up for failure. As it is, I'm sitting here two days after a heavy squat session and my whole body is still sore.

All that to say, I will certainly adjust based on feel. And at least for squats I may adjust weeks down to only 5# increases now that I bought those microplates.


No WO yesterday, but did some yard work in the afternoon for spring clean up, so counting that for "cardio." Active rest day.

Arms
Foam rolling/stretching.

TRX biceps 3x12
TRX triceps 3x12

Supersets:
EZ bar curls +40x3x10
Dips x3x10

Machine Curls, 4 plates x 3x10
Foam rolling/stretching to finish.

47:40, 129 cals.

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: Same as previous

Got a new mattress, still not quite sure about it yet. First two nights my sleep wasn't great, but other factors may have contributed. Last night took a 1/2 scoop Fade Out to ensure I stayed asleep.

 

[Resolve10]

Ya you should be fine if approaching it right and definitely think it is good to have a mentality to really push in certain situations, I just know as a more seasoned lifter planning the increases may make more sense with built in tests or mechanisms that help you decide when it is appropriate to increase.

 

[Segansational]

Well, didn't get a WO in yesterday. Took the day off since my daughter's school was closed and we just had a lot planned. Plus, I was up again with my son before morning. Sleep lately is seemingly really needed as I'm having a hard time getting up with my alarms.

Also, may have done something to my right shoulder yesterday trying to maneuver a 12' tree off a trailer. Second tree my wife has bought in as many days. Apparently it was forklifted on the trailer... so yeah. That and my back just feel a little off, so we'll see how it goes for deads today.

Also, random notes:
-Really noticing muscle soreness lately. -Think similar to something I saw in another log, the extra androgens are probably causing this.
-Felt ravenous after my 2nd warm up set this AM and wolfed down a banana. Think there may be some hypoglycemic effects happening too. May need to adjust my schedule to workout after a small meal vs fasted.

Deadlifts
Foam rolling/stretching
Curl ups x 10,5,3

Warm ups, unbelted, overhand grip. Banded pull aparts before each set, 5#:
95x10
135x8
185x6
215x3 - felt easy this AM.

Working Sets, belted, mixed grip, resistance band pullaparts 5# before each set:

255x2 - Just didn't have it today. Felt I was pulling to much with my lower back, so stopped to prevent injury.

55:47, 153 cals.

Kids woke up and that was it!

Pre: 2 scoops Kraken, 4 caps Pepti-Plex, 2 caps Eria Jarensis
Intra: Same as usual

Weigh in on Monday was roughly up 1# (175ish). Will look at the number and confirm.

 

[slimsaw00]

Just getting caught up on your log. Sorry your sleep has been off as of late. I can relate, my son was up for an hour last night. Luckily it was an off day.

Not sure how much difference it would make but when I’m warming up I use the same rep scheme that I’m going to use for the particular day. First couple sets are sets of five and then maybe a triple, by then I’m into my working set. I also can respect the “I’m not getting any younger mentality.” I’ve been guilty of that through my log as well. I’d say try to attack each day, enjoy the process and let the chips fall where they land.

Have a great day man!

 

[Hyde]

Extra androgens, overall, improve recovery (unless they are so high the health strain they can cause becomes counterproductive). If you are getting more sore on a PED cycle, it’s likely either because you are lifting heavier or a greater volume of work overall from what you are used to, or the usual possibility of underrecovery if food/sleep has been off or external stressors are particularly high.

The fact that you have been busy with lifting trees and taking care of your kids is definitely a possibility!

 

[Dustin07]

If you are getting more sore on a PED cycle, it’s likely either because you are lifting heavier or a greater volume of work overall from what you are used to

when I'm on an epiandro run (like I am now, at a higher dose than my normal) I try very hard to push myself harder personally. more reps for hypertrophy, more time at 90%+ weight areas etc to challenge the products impact on me. I do feel like I'm very very handsomely rewarded for it, but I always feel like warn out and lethargic puppy in recovery. and that's just with epi lol

 

[Hyde]

when I'm on an epiandro run (like I am now, at a higher dose than my normal) I try very hard to push myself harder personally. more reps for hypertrophy, more time at 90%+ weight areas etc to challenge the products impact on me. I do feel like I'm very very handsomely rewarded for it, but I always feel like warn out and lethargic puppy in recovery. and that's just with epi lol

This explains my point exactly. Dig a bigger ditch, and it will take longer to fill back in.

You can use a bigger shovel to help speed it up, but it doesn’t change the fact the size of the hole dug was larger.

 

[Dustin07]

I don't know about anyone else, but I love it...

 

[Segansational]

Bench
Foam rolling/stretching.
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12
Bird Dogs x10,5,3

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
190x2 - Used my new microplates to bump 5# on today's raw set.

Slingshot assist:
205x4

Unassisted burnout reps:
160x8

Neutral grip pushups, 2 sets to failure

52:31, 170 cals.

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Cluster Bomb, 10g glutamine.

Edit: Well, it's been a while since my back acted up. So of course this morning getting my son buckled into his car seat my right side spasmed.

 

[akboom87]

Bench
Foam rolling/stretching.
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12
Bird Dogs x10,5,3

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
190x2 - Used my new microplates to bump 5# on today's raw set.

Slingshot assist:
205x4

Unassisted burnout reps:
160x8

Neutral grip pushups, 2 sets to failure

52:31, 170 cals.

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Cluster Bomb, 10g glutamine.

Edit: Well, it's been a while since my back acted up. So of course this morning getting my son buckled into his car seat my right side spasmed.

Nice work on the bench looks like things are progressing upwards!

 

[Dustin07]

Edit: Well, it's been a while since my back acted up. So of course this morning getting my son buckled into his car seat my right side spasmed.

man hopefully that passes quick for you!

 

[Segansational]

Nice work on the bench looks like things are progressing upwards!

Thanks, yeah, I'm hoping this back spasm doesn't set me too far back.

man hopefully that passes quick for you!

Feel generally OK, it was quick and didn't really linger. But of course it raises the dilemma of do I work out tomorrow or give it a rest? Tomorrow of course is back day too.

I think I'm leaning towards still going for it, but doing lots of rehab/pre-hab (bird dogs, curl ups, stretching, etc. - half the WO) and then maybe lighter bodyweight type movements (TRX, pull ups). But no BB or very light iso exercises.

 

[SkRaw85]

First sign of pain, find a different activity. Be honest with yourself, don’t “push through” as our mindset usually dictates. Just be careful homie

 

[Resolve10]

Honestly it always depends on the specifics of the injury, but we don't shy away from our back injuries doing pretty much anything as long as it isn't worsening symptoms. Most of the time with the back injuries we've worked with our goal is to get them back into lifting with a bar if we can, but various movements and other things may be needed to get to that place again. If anything though when people have flare ups is more when they should continue doing stuff, it is just a matter or what that "stuff" is rather than just avoiding things all together.

 

[Dustin07]

But of course it raises the dilemma of do I work out tomorrow or give it a rest? Tomorrow of course is back day too.

without knowing anything about your injury, I know when my back flares up the answer is always RDLs. (just like when my shoulder flares up, it's kettlebell armbars). I start every pull or squat session with empty bb RDLs and I'll do full straight legged touch the toes stretches with the barbell in my hands. If my injury is really nagging, I find high rep low weight RDLs (and I mean as low as 95lbs even) with a massive focus on squeezing my glutes prison tight tends to have my back feeling like a million bucks the next day.

If anything though when people have flare ups is more when they should continue doing stuff, it is just a matter or what that "stuff" is rather than just avoiding things all together.

amen!

 

[Segansational]

Well, didn't end up working out since the last time I checked in. Been super tired lately, whole body has just been feeling tight, and have opted to just sleep in most mornings. Been using heat and massager to try to work and loosen the muscles. Staying busy though - went for a brisk mile walk one day, and yesterday ended up cutting down a tree and digging a 16" deep hole to plant another one. So lots of hauling dirt, dragging tree limbs, etc.

Nutrtition/alcohol has not been as controlled lately. Hip flexors on the left side particularly tight this morning. Tried some additional stretching to work it out. Also spent a lot of stretching/prehab type movements this AM before getting into anything.

Workout
Foam rolling
Hip flexor stretches
Curl ups
Cat backs
Bird Dogs

TRX neutral grip rows 3x10
Neutral Grip Pull ups, 3 sets to failure
Chin ups, 3 sets to failure
RDLs, 45x2x10

59:11, 155 cals.

Will be putting my strength progression on hold this week while traveling and until I feel confident in my back holding up.

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: Same as usual

 

[Hyde]

If you are still taking LGD, that did always make me lethargic. Not sure if that’s relevant but just FYI.

 

[Segansational]

If you are still taking LGD, that did always make me lethargic. Not sure if that’s relevant but just FYI.

Also wondering if it's a double-edged sword? Sleep lately has been dogsh!t. Like last night I was WIDE awake trying to go to sleep. Of course my son woke up yelling my name at 2 AM again, so another night interrupted. And then the remainder of the night I was tossing and turning. Granted, I've got other stressors going on as well. But something's got to give...

Everything right now is just off. Left side is now bugging me, both lower back (perhaps from unconsciously compensating for the right side), left knee still is popping, left hip flexor still tight this AM.

Workout
Foam rolling
Bird Dogs
TRX squats 3x12
TRX alt lunges 3x10
TRX calf raises 3x15
Leg ext, 3 plates x 3 x 10

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 2 scoops Creatine HCL, 10g glutamine, 1/2 scoop Super Carb

40:23, 135 cals.

Kept it light today for legs because of my back, plus will be on a 4 hr flight today which I imagine won't be great either. Trying not to complain too much and put things in perspective and be grateful for this life I lead. But sometimes the little things just get me.

Going to plan on getting a massage this week to work out some of these knots.

 

[akboom87]

Also wondering if it's a double-edged sword? Sleep lately has been dogsh!t. Like last night I was WIDE awake trying to go to sleep. Of course my son woke up yelling my name at 2 AM again, so another night interrupted. And then the remainder of the night I was tossing and turning. Granted, I've got other stressors going on as well. But something's got to give...

Everything right now is just off. Left side is now bugging me, both lower back (perhaps from unconsciously compensating for the right side), left knee still is popping, left hip flexor still tight this AM.

Workout
Foam rolling
Bird Dogs
TRX squats 3x12
TRX alt lunges 3x10
TRX calf raises 3x15
Leg ext, 3 plates x 3 x 10

Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 2 scoops Creatine HCL, 10g glutamine, 1/2 scoop Super Carb

40:23, 135 cals.

Kept it light today for legs because of my back, plus will be on a 4 hr flight today which I imagine won't be great either. Trying not to complain too much and put things in perspective and be grateful for this life I lead. But sometimes the little things just get me.

Going to plan on getting a massage this week to work out some of these knots.

Dang sorry to hear things are not going so hot. Always seems to be a little harder when things where clicking good and moving weight then a down turn. Like you said though also got to appreciate the life we have and how truly lucky we are and in the grand scheme of things we have it pretty good!

 

[Dustin07]

Granted, I've got other stressors going on as well.

I would not be the least bit surprised if these things played a large role in your physical ailments right now.
The only injury I see you mentioning that bugs me a bit though is the popping in the knee.

 

[Segansational]

Hotel gym was way too small for the number of people... everyone jockeying for space and DBs/equipment.

Started out with 20 mins on the bike, plus a 2 min cool down: 4.20 miles, 125 cals.

Then moved into a high rep, pump session for shoulders & arms. Mainly 3 sets of 12-15 rep scheme. Looked something like this, based on memory:

Foam rolling
DB laterals 20#
Rope facepulls
Seated DB shoulder press 35#
Rope curls
DB curls 10#
DB kickbacks 15#
Rope triceps pressdowns

33:47, 267 cals.

Pre: 1 packet of CP Fuel, 4 caps Pepti-Plex
Intra: 1 packet Ryse Hydration Pink Burst
Post: 1 bottle Fairlife Core Protein

 

[Segansational]

Accessory Chest
Foam rolling
Bird Dogs x10,5,3

Floor Presses:
Warm ups, 45x12
95x10
135x8
Working sets,
155x8
155x8
155x8

Low incline BP:
Warm ups, 45x12
95x10
135x6

Working sets:
145x6
145x6
145x6

Machine Chest Press:
6 plates x 3x10

Resistance band chest flys, 20x3x12

55:03, 195 cals.

Pre: 1 cup of coffee, 2 scoops Kraken.
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 10g glutamine, 2 scoops Creatine HCL, 1/2 scoop SuperCarb.

 

[Dustin07]

how are the injuries feeling?

 

[akboom87]

Accessory Chest
Foam rolling
Bird Dogs x10,5,3

Floor Presses:
Warm ups, 45x12
95x10
135x8
Working sets,
155x8
155x8
155x8

Low incline BP:
Warm ups, 45x12
95x10
135x6

Working sets:
145x6
145x6
145x6

Machine Chest Press:
6 plates x 3x10

Resistance band chest flys, 20x3x12

55:03, 195 cals.

Pre: 1 cup of coffee, 2 scoops Kraken.
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 10g glutamine, 2 scoops Creatine HCL, 1/2 scoop SuperCarb.

Nice session there!

 

[Segansational]

how are the injuries feeling?

All in all, pretty good. Even though it was my right side that spasmed, it's actually been my left side that's been bugging me. Took a vacation day today and went to get a massage to work on it a bit. Knee is actually feeling OK and I'm wondering if adding back in LISS cardio just to keep things moving wouldn't be a bad idea?

Nice session there!

Thanks! Kept incline a little lighter today since that's what got me last go around, but everything felt solid today. Probably went about 80-85% today.

 

[Segansational]

TL;DR: A little good, a little bad.

Just placed a massive reorder for some of @sns8778 products: PEA relief, CardioXT, LiverXT, TUDCA, ECA stack... along with some other staples, some bars/protein snacks, Vit C, Greens powder, etc.

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip, resistance band pullaparts before each set:
95x10
135x8
185x6
215x3
235x1 - a little shaky on the pull, but unbelted and overhand I'm calling this lift a success! The GOOD.

Working Sets, belted, mixed grip, resistance band pullaparts 5# before each set:

265x2* - again stopped here as my left side didn't feel right on rep 2. Was planning for 3 reps. The BAD.

Right elbow started bugging me early into warm ups, so put on my elbow sleeve at the 215# rep set. First heavy WO back since my lower back spasm and while my right side (tweaked side) feels good, my left side is screwing with me now.

Also something I've noted: I think switching to mixed grip is a bad idea after overhand warm ups. I actually think the slight change in hand position and therefore how my lats/shoulders line up may be contributing to the lower back issues. That plus my belt doesn't cinch as tight as I'd like on heavy pulls. I may need to move to a lever belt vs a buckle.

Stretching/foam rolling to finish.

34:38, 187 cals.

Pre: 2 scoops Kraken Rainbow Candy (popped a new tub! Miss these guys), 4 caps Pepti-Plex, 1/2 an almond croissant.
Intra: Same as prior.

A little out of breath this AM. Cardio capacity is starting to take a hit. Also started adding in CEL TUDCA daily @ 1 cap.

 

[akboom87]

TL;DR: A little good, a little bad.

Just placed a massive reorder for some of @sns8778 products: PEA relief, CardioXT, LiverXT, TUDCA, ECA stack... along with some other staples, some bars/protein snacks, Vit C, Greens powder, etc.

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip, resistance band pullaparts before each set:
95x10
135x8
185x6
215x3
235x1 - a little shaky on the pull, but unbelted and overhand I'm calling this lift a success! The GOOD.

Working Sets, belted, mixed grip, resistance band pullaparts 5# before each set:

265x2* - again stopped here as my left side didn't feel right on rep 2. Was planning for 3 reps. The BAD.

Right elbow started bugging me early into warm ups, so put on my elbow sleeve at the 215# rep set. First heavy WO back since my lower back spasm and while my right side (tweaked side) feels good, my left side is screwing with me now.

Also something I've noted: I think switching to mixed grip is a bad idea after overhand warm ups. I actually think the slight change in hand position and therefore how my lats/shoulders line up may be contributing to the lower back issues. That plus my belt doesn't cinch as tight as I'd like on heavy pulls. I may need to move to a lever belt vs a buckle.

Stretching/foam rolling to finish.

34:38, 187 cals.

Pre: 2 scoops Kraken Rainbow Candy (popped a new tub! Miss these guys), 4 caps Pepti-Plex, 1/2 an almond croissant.
Intra: Same as prior.

A little out of breath this AM. Cardio capacity is starting to take a hit. Also started adding in CEL TUDCA daily @ 1 cap.

Got some good work in that is definitely good!
I wonder if the mixed Grip is amplifying what ever you got going on back/muscle wise. Sounds like you suspect this so I would experiment double over hand and see if that helps out for sure. Another thing I feel has helped me out a lot is pre deadlift or squat I am getting on the hyper extension machine and doing some body weight extensions and then 25# plate then 45# plate. If I have time I do some at the end of the session as well. Seems to really be stretching and strengthening those muscles.
All in all a good session and hopefully things start feeling better for you!

 

[Hyde]

Nothing wrong with playing with hook grip or just using straps brother - do what you need to stay safe as possible!

 

[Segansational]

Bench Day

Warm up was a lot of lower back stretches, foam rolling, cat backs, bird Dogs, chest stretches, curl ups, etc.

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3 - felt easy.
Working sets,
195x3 - last rep was barely there.
195x1

Slingshot assist:
205x4

Unassisted burnout reps:
165x6

49:29, 160 cals.

Pre: 2 scoops Kraken, 4 caps Pepti-Plex, 2 caps Eria Jarensis
Intra: Same as prior.

Decent bench session. Just glad that my back didn't hinder my benching this AM.

 

[Dustin07]

265x2* - again stopped here as my left side didn't feel right on rep 2. Was planning for 3 reps.

this seems like you're getting pretty heavy, approaching PR weight here???

Right elbow started bugging me early into warm ups

my elbows tend to flare up when I'm squatting a lot but my buddy definitely gets sore elbows from pulling. I try to throw in a lot of light weight db curls anytime they get that way. maybe it will help, idk... but elbows are definitely sore more frequently than knees for me these days.

 

[Segansational]

this seems like you're getting pretty heavy, approaching PR weight here???



my elbows tend to flare up when I'm squatting a lot but my buddy definitely gets sore elbows from pulling. I try to throw in a lot of light weight db curls anytime they get that way. maybe it will help, idk... but elbows are definitely sore more frequently than knees for me these days.

305 is my current DL PR, which was pulled mixed grip. I think realistically for a 1 rep max pull every 4 weeks or so, this general weight might be OK. But pulling week in and week out, I just might not be ready yet. I'm thinking I may have to adjust my expectations again - and narrow my focus until I'm 100% healed up - on just bench strength since that continues to trend positively, and come back to DLs and Squats later on vs tackling all 3.

IF I take this approach, I'd probably focus on holding at the 215-225# range and try overhand pulling only for DLs, really just dialing in rep volume over time. Squats are TBD based on how I feel later this week on them.

 

[Hyde]

305 is my current DL PR, which was pulled mixed grip. I think realistically for a 1 rep max pull every 4 weeks or so, this general weight might be OK. But pulling week in and week out, I just might not be ready yet. I'm thinking I may have to adjust my expectations again - and narrow my focus until I'm 100% healed up - on just bench strength since that continues to trend positively, and come back to DLs and Squats later on vs tackling all 3.

IF I take this approach, I'd probably focus on holding at the 215-225# range and try overhand pulling only for DLs, really just dialing in rep volume over time. Squats are TBD based on how I feel later this week on them.

You could also pull and squat weekly, but rotate effort styles. So one week you squat more for strength but pull lighter for more volume, and next week squats are lighter higher volume while pulling is heavier. And if you really want more recovery on them, run a Cube rotation of Heavy/Explosive/Repetition efforts. So you only pull heavier every 3 weeks. The rep day should actually probably be the hardest, but it’s a bodybuilding effort with more moderate weights. Then the Technique day is essentially a deload for that lift; you squat or pull but more like 60% for a bunch of triples and focusing on just getting some practice in with weights that don’t beat you up enough to grow.

 

[Resolve10]

You could also pull and squat weekly, but rotate effort styles. So one week you squat more for strength but pull lighter for more volume, and next week squats are lighter higher volume while pulling is heavier. And if you really want more recovery on them, run a Cube rotation of Heavy/Explosive/Repetition efforts. So you only pull heavier every 3 weeks. The rep day should actually probably be the hardest, but it’s a bodybuilding effort with more moderate weights. Then the Technique day is essentially a deload for that lift; you squat or pull but more like 60% for a bunch of triples and focusing on just getting some practice in with weights that don’t beat you up enough to grow.

Lots of ways to do it, but this is similar to how I’ve done with good success in the past.

Also I switched to hook after some grip and continual hip/papas stuff that I never determined were definitely from slight form issues with over under, but I definitely have far less issues since going all out with hook (but I also switched when learning weightlifting more so it carried over to that as well).

Just food for thought.

 

[Dustin07]

the grip/form discussion is interesting. I feel like with switch I can get into a better position and ROM typically. I usually switch to switch grip around 50% of the days training weight to warm up the bicep/elbow. But I have been trying to incorporate more DOH style stuff for general grip strength training.