Mike the Ex-Runner's Log

[Alberto Velazquez]

Hey Mike. Great progress. You are a little ahead of me in some areas, a little lighter and a bit longer, but it is really helpful for me to see the kind of progress other people are making while dealing with life being life. Thanks. Rick

nope, don't give up the other stuff! we throw the iron around to make live life better.

Bing is right. I don't compete anymore so my sport now is everyday life. My other activity besides lifting is walking. Long ones. Mountain biking is your passion. Never give it up

[Mike Barry]

7/5/2018 Thursday
Squat (light)
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
230 x 5 x 2 sets

Bench
45 x 5
95 x 5
135 x 3
155 x 2
175 x 1

Deads
135 x 5
225 x 3
275 x 2
315 x 1
335 x 5 - smooth!

I beat up my elbows pretty good with the heavy squats on Monday, and further aggravated them with a tough mountain bike ride yesterday. As I was warming up the bench they kept getting worse, so I decided to scrap the work sets and hopefully they'll recover a bit over the long weekend.

On the plus side, the deadlifts were great today.

[Ken_L]

I wonder if there is a change that can be made so that your elbows don't get beat up while squatting. Are your arms carrying any weight during the squat? If so that will cause pain over time as the weight increases. Something that helped me to make sure that all the weight is on my back is to only wrap my fingers around the bar with the thumbs over the top, not underneath and pull down with a little preasure. I find that if I pull down on the bar is not on my palms and therefore can not transfer weight to my arms, saving the elbows.

[Mike Barry]

I wonder if there is a change that can be made so that your elbows don't get beat up while squatting. Are your arms carrying any weight during the squat? If so that will cause pain over time as the weight increases. Something that helped me to make sure that all the weight is on my back is to only wrap my fingers around the bar with the thumbs over the top, not underneath and pull down with a little preasure. I find that if I pull down on the bar is not on my palms and therefore can not transfer weight to my arms, saving the elbows.

Hi Ken, yes I believe the problem is I do tend to carry weight in my hands when the bar is heavy. It's the kind of thing that I'm aware of, but I've found very difficult to not do when I'm putting a lot of effort into a rep. I do keep my thumbs on top. I need to do a better job of keeping my upper back tight and the weight out of my hands. It's just something I know I need to keep working on.

[Mike Barry]

7/9/2018 Monday
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
255 x 5 x 3 sets - Today I used a thumbs around grip with wrist wraps to take some pressure off of my elbows, which is a suggestion I've seen some forum members and coaches have success with. It felt pretty good, and my elbows were fine for the presses. In the long run I'd like to get back to the thumbs on top grip, but this method seems to work for now to let me squat and press without further elbow discomfort.

Press
45 x 5
95 x 5
115 x 3
125 x 2
135 x 5 x 3 sets

Chins
7, 6, 6 w/ 28 lbs assist

[Mr. Bingley]

happy elbows are nice

[Mike Barry]

7/9/2018
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
265 x 5 x 3 - used thumbs around again

Bench
45 x 5 x 2
95 x 5
135 x 3
155 x 2
175 x 1
180 x 3
175 x 4
175 x 5
I didn't put the bar down on the safeties on any of the sets. Maybe could have got one more rep at 180, and the first set at 175. Looking at my log it's been about 3 weeks since I've done 3 sets of 5 on the bench. The last couple sessions have at least been in part due to elbow issues. Last time I didn't even attempt working sets due to pain. Today felt much better pain-wise, but weaker.

Deads
135 x 5
225 x 3
275 x 2
315 x 1
340 x 5 - PR without any drama. At least one lift is going well!

[Mr. Bingley]

when the dead is going well LIFE IS GOOD!

[Mike Barry]

7/13/2018
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5 x 3 sets - Thumbs around again, all sets felt solid, elbows are good

Press
45 x 5
95 x 5
115 x 3
125 x 2
137.5 x 5 x 3 sets

BB Row
45 x 5
75 x 5
95 x 5
115 x 3
135 x 5 x 3 sets - Swapped cleans for barbell rows, this is the first time I've done them. I didn't take a video, but the weight was very manageable and my form felt solid.

Changing up the training plan for the next week or so - going to be doing lots of 12oz curls on the beach!

[Mr. Bingley]

going to be doing lots of 12oz curls on the beach!

that's the BEST program