My digital notebook | Page 14

Discussion in 'Training Logs' started by frystyle, Jun 19, 2015.

  1. frystyle Blue Belt

    frystyle
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    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.
     
    #261
  2. frystyle Blue Belt

    frystyle
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    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
     
    #262
  3. Viskovitz Blue Belt

    Viskovitz
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    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.
     
    #263
  4. frystyle Blue Belt

    frystyle
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    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.
     
    #264
  5. frystyle Blue Belt

    frystyle
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    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
     
    #265
  6. frystyle Blue Belt

    frystyle
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    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.
     
    #266
  7. frystyle Blue Belt

    frystyle
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    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.
     
    #267
  8. frystyle Blue Belt

    frystyle
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    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
     
    #268
  9. frystyle Blue Belt

    frystyle
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    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
     
    #269
  10. frystyle Blue Belt

    frystyle
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    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.
     
    #270
  11. frystyle Blue Belt

    frystyle
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    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
     
    #271
  12. frystyle Blue Belt

    frystyle
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    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.
     
    #272
  13. frystyle Blue Belt

    frystyle
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    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
     
    #273
  14. frystyle Blue Belt

    frystyle
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    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
     
    #274
  15. frystyle Blue Belt

    frystyle
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    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
     
    #275
  16. frystyle Blue Belt

    frystyle
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    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
     
    #276
  17. frystyle Blue Belt

    frystyle
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    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.
     
    #277
  18. frystyle Blue Belt

    frystyle
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    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
     
    #278
  19. frystyle Blue Belt

    frystyle
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    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.
     
    #279
  20. frystyle Blue Belt

    frystyle
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    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
     
    #280

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