My digital notebook

SKipped Muay Thai class tonight cause my elbow felt sore again last night after training and it still feels a bit achy so I don't want to make it worse.

Went for a jog to compensate my absence at MT, last time I jogged was like three months ago.

5 km in 30 minutes.
 
Squat
66 kg x 2 x 6
66 kg x 1 x 7

Man, high bar is something weird to get used to, but it doesn't cause any elbow pain so it is worth it. Still figuring out stance width and what feels comfortable.

Bench press
52 kg x 2 x 6
52 kg x 7

Hammer curls in between sets to keep my elbows happy.
3 sets of 12 reps with 8 kg.

Deadlift
116 kg x 8 x 3

Try to improve my form with lighter weight but that isn't an easy task! My hips rise too early and I have a difficult time keeping my chest up and back straight.

Seated cable rows
40 kg x 3 x 15

Lat pulldown
40 kg x 3 x 15

Latpully bicep curls
20 kg x 3 x 15
 
You too getting elbow pain from low-bar squatting? Fuck, xD. I'm trying wrist wraps to alleviate it. Hope it helps.

Edit: your pain sounds worse than mine tough.
 
Viskovitz said:
You too getting elbow pain from low-bar squatting? Fuck, xD. I'm trying wrist wraps to alleviate it. Hope it helps.

Edit: your pain sounds worse than mine tough.
Click to expand...
Yes but I am not sure if low bar squats were the only thing that caused it. I think it is a combination of low bar squats and doing a lot of chin ups (I wasn't used to that).

I can do high bar squats without any elbow pain and doing that made things much better. I have benched again this week and muay thai also went very well without any issues. So if there is any advice I can give you, try high bar for a while and see if that makes it go away. Unless, ofcourse, the pain isn't too bad and you can work around it.
 
Muay Thai yesterday

Today

Bench press
56 kg x 2 x 4
56 kg x 6

CGBP
42 kg x 3 x 10

Incline bench press
42 kg x 3 x 10

Dumbell shoulder press
8 kg x 3 x 15

ss with

Hammer curls
8 kg x 3 x 15

Rear delt flies
3 kg x 3 x 15

ss with

Lateral raises
3kg x 3 x 15

Tricep pushdowns
15 kg x 3 x 15

ss with

Face pulls
15 kg x 3 x 15

Squats and deadlifts tomorrow
 
Squats
72 kg x 2 x 4
72 kg x 6
57 kg x 3 x 5

Conventional deadlift
80 kg x 3 x 6

Romanian deadlift
40 kg x 3 x 8

Bent over row
40 kg x 4 x 8

Lat pulldown
42 kg x 3 x 15

Lat pully bicep curl
20 kg x 3 x 15

Db bicep curls
8 kg x 3 x 15

Light session, working on form and everything felt smooth. I was able to film some sets of squats + conv deadlift so I will look for mistskes in form and improve them.
 
Squats
64 kg x 2 x 8
64 kg x 1 x 10

Bench press (paused)
50 kg x 2 x 8
50 kg x 1 x 10

Bench press with feet in the air
40 kg x 3 x 10

Military press
30 kg x 3 x 10

Lateral raises
4 kg x 3 x 15

Rear delt flies
4 kg x 3 x 15

Overhead cable tricep extension
15 kg x 3 x 15
Will do some type of skullcrushers next time, easier to pull of in my homegym.

Face pulls
15 kg x 3 x 15

Slowly upping the weights on bench and other presses, my elbow feels fine. I hope I can match my previous pr (85 kg) before the end of this year.
 
Squats
68 kg x 2 x 6
68 kg x 8

Bench press
54 kg x 2 x 6
54 kg x 8

Deadlift
124 kg x 3 x 3
100 kg x 3 x 3

Cable rows
42 kg x 3 x 15

Lat pulldown
42 kg x 3 x 15

Lat pully bicep curls
20 kg x 3 x 15

Dumbell curls
9 kg x 3 x 15
 
Yesterday

Bench press (paused)
58 kg x 2 x 4
58 kg x 7

Close grip bench press
44 kg x 3 x 10

Incline bench press
44 kg x 3 x 10

Dumbell shoulder press
9 kg x 3 x 15

Hammer curls
9 kg x 3 x 15

Lateral raises
5 kg x 3 x 15

Rear delt flies
5 kg x 3 x 15

Face pulls
20 kg x 3 x 15

Today
Squats
74 kg x 2 x 4
74 kg x 6

Conventional deadlift
80 kg x 6
85 kg x 6
90 kg x 6

Barbell row
40 kg x 4 x 10

Romanian deadlift
40 kg x 4 x 8

Lat pulldown
42 kg x 3 x 15

Lat pully bicep curl
20 kg x 3 x 15

Db bicep curls
10 kg x 3 x 15

Planks
2 x 60 seconds
 
Yesterday
Squat
66 kg x 2 x 8
66 kg x 10
These high bar squats are feeling better every session.

Bench press paused
52 kg x 2 x 8
52 kg x 9

Bench press with feet elevated
42 kg x 3 x 10

Military press
30 kg x 1 x 11
30 kg x 2 x 10

Db lateral raises
5 kg x 3 x 15

Db rear delt flies
5 kg x 3 x 15

Face pulls
20 kg x 3 x 15

Good session, elbow is pain free for a few weeks now, excited to up the weights.
 
Squat
70 kg x 2 x 6
70 kg x 1 x 7

Bench press paused
56 kg x 2 x 6
56 kg x 1 x 8

Deadlift
105 kg x 1 x 5
105 kg x 2 x 3

Deload on the deadlift to work on form. My form on 155 was not something to be proud of (a very rounded lower back). Last week I filmed my 124 kg sets and saw that my hips shoot up way before the bar leaves the ground. So I worked up to 105 kg and then it became really hard to prevent my hips shoot up before the hips leave the ground. Took that as working weight for todays session.

Cable rows
42 kg x 3 x 15

Lat pulldown
42 kg x 3 x 15

Lat pulldown bicep curls
21 kg x 3 x 15

Db bicep curls
9 kg x 3 x 15
 
Muay Thai tonight
Good training. Some guys from a gym 45 minutes away brought us a visit tonight. One of them has a fight coming up so he can spar with some of us. I got to train with him and it was pretty cool. We did a lot of partner drills and he gave some good tips. Afterwards we sparred a few rounds. It was hard, obviously, that dude has fought 4 fights already and a 5th coming up in a couple of weeks. A good experience, he showed me some weaknesses I need to work on.

Lifting tomorrow.
 
Bench press paused
62 kg x 2 x 4
62 kg x 1 x 5

Close grip bench press
46 kg x 3 x 10

Incline bench press
46 kg x 3 x 10

Db shoulder press
10 kg x 3 x 15

Hammer curls
10 kg x 3 x 15

Lateral raises
5 kg x 3 x 15

Rear delt flies
5 kg x 3 x 15

Face pulls
15 kg x 3 x 25

Tricep pushdown
15 kg x 3 x 15
 
Yesterday
Squat
77,5 kg x 2 x 4
77,5 kg x 5

conventional deadlifts
80 kg x 5
85 kg x 5
90 kg x 5
95 kg x 5
100 kg x 5

Barbell rows
40 kg x 4 x 12

Romanian deadlifts
40 kg x 5 x 8

Lat pulldown
42 kg x 3 x 15

Curls
10 kg x 3 x 15

Today
Squat
66 kg x 2 x 8
66 kg x 9
Was supposed to do 68 kg, didn't check before doing it.

Bench press paused
54 kg x 2 x 8
54 kg x 9

Legs up bench
44 kg x 3 x 10

Military press
30 kg x 3 x 12

Lateral raises
5 kg x 3 x 15

Rear delt flies
5 kg x 3 x 15

Facepulls
20 kg x 3 x 15

Db skullcrushers
8 kg x 3 x 15

Db flies
8 kg x 3 x 15
 
Yesterday
1 hour of muay thai
1 hour of grappling

Today

Squats
72 kg x 3 x 6
72 kg x 8

Bench press
58 kg x 3 x 6
58 kg x 7

Deadlift
110 kg x 5
110 kg x 3 x 3

Seated Rows
42 kg x 3 x 15

Lat pulldown
42 kg x 3 x 15

Lat pulldown bicep curls
22 kg x 3 x 15

Db bicep curls
10 kg x 3 x 15
 
Yesterday
Muay Thai
Warming up, circuit, few rounds on the pads, partner drills and then sparring.

Today
Bench press
64 kg x 2 x 4
64 kg x 5

Close grip bench press
48 kg x 3 x 10

Incline bench press
48 kg x 3 x 10

Db shoulder press
11 kg x 3 x 15

Lateral raises
5 kg x 3 x 15

Rear delt flies
5 kg x 3 x 15

Face pulls
20 kg x 3 x 15

Tricep pushdown
20 kg x 15
20 kg x 12
20 kg x 12
 
Squats
80 kg x 3 x 4

Conventional deadift
90 kg x 2 x 6

Chin ups
x 5
5 kg x 2 x 4

Barbell rows
45 kg x 4 x 8

Lat pulldown
42 kg x 3 x 15

Lat pulldown bicep curls
22 kg x 3 x 15

Db bicep curls
10 kg x 3 x 15

Playing around with stance width and still figuring out high bar technique. Some sessions it feels good and other times it doesn't, today was one of the latter.
 
Squats
68 kg x 2 x 8
68 kg x 10

These felt good. I put a very thin piece of plywood (6mm) under my heels and it made quite a difference. Will try it again next few times.

Bench press paused
56 kg x 2 x 8
56 kg x 9

Bench press feet up
46 kg x 3 x 10

Military press
32 kg x 9
32 kg x 2 x 8

Hammer curls
10 kg x 3 x 15

Lateral raises
5 kg x 3 x 15

Rear delt flies
5 kg x 3 x 15

Face pulls
20 kg x 3 x 15

Skullcrushers
20 kg x 3 x 15

Db Flies
10 kg x 3 x 15
 
Squat
74 kg x 2 x 6
74 kg x 7

Bench press paused
60 kg x 2 x 6
60 kg x 8

Deadlift
115 kg x 5
115 kg x 4 x 3

Slight rounded lower back on the last rep of almost all sets. Same weight next week.

Seated cable rows
42 kg x 3 x 15

Lat pulldown
42 kg x 3 x 15

Lat pulldown bicep curls
22 kg x 3 x 15

Db Bicep curls
10 kg x 3 x 15

Squats felt heavy tonight. I think my elbow injury is over now. I have not had any pain last weeks during training. The only thing that sucks is that high bar squats feel so different (technique wise) for me, it also feels a lot heavier.. But I think that if I start squatting low bar again, my elbow won't like it.
 
Bench press
66 kg x 2 x 4
66 kg x 6

Close grip bench press
50 kg x 3 x 10

Incline bench press
50 kg x 3 x 10

Db shoulder press
12 kg x 3 x 15

Lateral raises
5 kg x 3 x 18

Rear delt flies
5 kg x 3 x 20

Face pulls
15 kg x 3 x 25

Tricep pushdowns
15 kg 3 x 15
 
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