Elbow joint pain.

[Kframe]

Hey guys. I know its been awhile since I posted here. If you look into my post history you will note that I am obese guy. I had been doing MMA and dabbling in Judo. However, unfortunately, that gym, and the ones I joined after that, closed up due to economic problems.

So I got lazy, might as well be honest, and stopped training..

Well I am back into training, and have a interesting problem.

I am in a conditioning class, and Tuesday we did upper body stuff. Bench press, battle ropes, 25lb medicine ball slams, two different types of curls, Tricep pull downs, jump rope and TRX rows. It was all light weight to failure stuff with 30 seconds between stations, circuit training. At the end we did pushups and planks. It was a brutal workout for me.

So today, Thursday, the inner elbow, hurts when I extend my arm. If I have my arm curled, like a bicep curl, and extend it to straight, it hurts. Now if I don't move it, it is ok. When I press and rub on that area, there is only a little bit of discomfort, but it does help make the pain of unfolding my arms lessen a bit.

Is this muscle soreness,(which I have in great quantities, soreness that is) or tendonitis or both?

Thanks for the replys and wish me luck. Lets hope this gym doesn't close down.

 

[SteveX]

Sounds like you have some serious case of DOMS brought about by doing nothing for x amount of time and then jumping into what sounds like a knockoff Crossfit class with no thought or any ounce of programming. That'll get you every time.

 

[Kframe]

Well, I have never done cross fit, so I cant comment on that. But it did seam familiar to the conditioning class we used to do at the MMA school before it closed down. Lots of light weights to failure.

I agree that there is major DOMS here, as I hurt like a mofo. Like I got ran over by a truck.

You mention that it looked like there was no thought put into the programming. Can you expand on that? What kind of programming should it have been? I started on the medicine ball doing slams, 25 lbs. Then on to the bench, were I did 95lbs(my max is 140, im a fat, weak bitch I know) till failure or for 30 seconds. Then on to the giant battle ropes.

After that, it was the elastic bands for curls, for 30 seconds, then tri pull downs, then curls, then crunch's. Lastly the TRX rows, which I thought were kind of cool. Finished with some jogging and pushups and planks.

Tonight is lower body.

 

[JimRussel]

You mention that it looked like there was no thought put into the programming. Can you expand on that? What kind of programming should it have been? I started on the medicine ball doing slams, 25 lbs. Then on to the bench, were I did 95lbs(my max is 140, im a fat, weak bitch I know) till failure or for 30 seconds. Then on to the giant battle ropes.

After that, it was the elastic bands for curls, for 30 seconds, then tri pull downs, then curls, then crunch's. Lastly the TRX rows, which I thought were kind of cool. Finished with some jogging and pushups and planks.

 

[Kframe]

I don't know how good or bad it is, but I do know I am sore as hell all over my upper body today. So it must have accomplished something..

I don't have much of a choice in going to the class, as I don't have a spotter, and the last time I worked out by my self I managed to fuck my knee up. Forcing me to take a year off.

 

[JimRussel]

I don't know how good or bad it is, but I do know I am sore as hell all over my upper body today. So it must have accomplished something..

No. That's not how that works. Sorry.

I don't have much of a choice in going to the class, as I don't have a spotter, and the last time I worked out by my self I managed to fuck my knee up. Forcing me to take a year off.

I don't have a spotter, either. That's a ridiculously poor excuse.

How the hell did not having a spotter fuck your knee up?

 

[SteveX]

You mention that it looked like there was no thought put into the programming. Can you expand on that? What kind of programming should it have been? I started on the medicine ball doing slams, 25 lbs. Then on to the bench, were I did 95lbs(my max is 140, im a fat, weak bitch I know) till failure or for 30 seconds. Then on to the giant battle ropes.

After that, it was the elastic bands for curls, for 30 seconds, then tri pull downs, then curls, then crunch's. Lastly the TRX rows, which I thought were kind of cool. Finished with some jogging and pushups and planks.

Tonight is lower body.

I mean it doesn't seem like there was any thought put into the sets, reps, load, exercises, ect. Just a random assortment of exercises with really no rhyme or reason to why they were chosen. Most likely whoever was running the class picked them because he wanted everyone in the class to feel like they had a good workout.

There's nothing wrong with that if your goal is to mostly just burn some calories and stop being lazy. Plenty of people train this way and are happy with their results. If you're looking for long term, sustainable progress and improved performance it's definitely not the best choice, but again that's up to you and what your goal behind your training is. If you're happy with just burning some calories, feeling like you got a good workout, and don't really have any specific physique, strength, or performance goals in mind then keep doing what you're doing.

I will say that regardless of your goals, to jump into such a program full throttle without stepping inside of a gym for however long it's been was probably a mistake as your soreness can attest to. I'm pretty confident if and when you do this lower body class you won't have fun getting on and off the shitter for the next few days, but that's your choice.

 

[Kframe]

Jim russle, none of what you have said, has helped me in any fashion.. How does one do any of the heavy lifts, 5x5 or 5x3 with out a spotter, especially if the loads are 80%+ of 1rm max?

Regarding my knee, I am not sure how, but it got injured on the leg press.

 

[Kframe]

SteveX, thank you for your helpful posts. My goals are firstly loose weight. I do have physique goals, but those are secondary to functional stuff. I want a good balance of strength and muscular endurance. I plan to work on my Cardio on non lifting days. I plan to get back in to martial arts, but not till I make some headway in this weight loss thing.

Phyique wise I would love to be lean enough to have a six pack. That is a long ways off, I will attain it though.. I would love to be about 185lbs but solid and lean. The kind of body chicks dig. Essentially the exact opposite of me right now..

I am tired of being uncomfortable in my own skin.. Just sick of it.. To top if off, the last DXL store just closed so, if I want more clothing, gotta loose the weight.

I know the traditional plans suggested, 5x5, 5x3,5/3/1 ect, but they are all heavy lifts, and how do you do that without a spotter? Safely? I have heard of people dying on the bench press..

 

[Kframe]

Jim Russle, you said that is not how it works, when I mentioned I was sore and felt that I accomplished something. can you expand on that? If the muscled didn't get worked, why would it be sore. Just saying that is not how it works does not help me understand it. If the work out did nothing, why is it sore? Doms is a subject that makes no damn sense. What the hell else would cause it if it was not the work out?

 

[JimRussel]

Jim russle, none of what you have said, has helped me in any fashion.. How does one do any of the heavy lifts, 5x5 or 5x3 with out a spotter, especially if the loads are 80%+ of 1rm max?

Regarding my knee, I am not sure how, but it got injured on the leg press.

Because all of what you're posting has been beat to death, homie. Try doing some reading and researching of your own, and you'll start to understand.

As to how people lift without a spotter: Pretty easily. If you select realistic weights for starting your 5x5 or 5x3, you shouldn't need a spotter because you shouldn't even come close to failing.

I hesitate to drop a blanket statement here, but you should never need a spotter for sets of appropriate reps with 80%.

So... Your previous post makes no sense, then. How would working out with someone else have prevented you from injuring your knee on the leg press?

I know the traditional plans suggested, 5x5, 5x3,5/3/1 ect, but they are all heavy lifts, and how do you do that without a spotter? Safely? I have heard of people dying on the bench press..

Stop it, man. Stop. Please.

Unless you're trolling us, then I'll congratulate you for your subtlety and effort.

Jim Russle, you said that is not how it works, when I mentioned I was sore and felt that I accomplished something. can you expand on that? If the muscled didn't get worked, why would it be sore. Just saying that is not how it works does not help me understand it. If the work out did nothing, why is it sore? Doms is a subject that makes no damn sense. What the hell else would cause it if it was not the work out?

DOMS is not an indicator that a workout was effective. Period. Actually, DOMS sucks, so it's weird to me when people treat it like some sort of badge of honor.

I can squat 650lbs and my legs rarely, if ever get sore from training.

 

[Kframe]

Jim, there is no need for your condescension mate. TO me, 80% is heavy, which means, that at some point, i could have trouble lifting it, which means i could get hurt or dead.. How is that not a consideration?

Appropriate weights for those workouts are 80%, so how is that not close to the failure zone?

 

[JimRussel]

Jim, there is no need for your condescension mate. TO me, 80% is heavy, which means, that at some point, i could have trouble lifting it, which means i could get hurt or dead.. How is that not a consideration?

Appropriate weights for those workouts are 80%, so how is that not close to the failure zone?

Condescending? Maybe. But you're also doing nothing but spewing garbage and making excuses, brah.

To anyone with adequate technique and control over the movement, 80% should not be in the "failure zone" unless you're trying to do it for a set of, say, 5+. And that 5+ is for a true 80% 1RM, not 80% of a lower training max

You act like I have no experience with these magical 80%+ weights. I spent 14 months training using Sheiko example templates. The vast majority of your work in those programs is done at 80% 1RM. Sometimes, even 90%. I never needed a spotter. Why? Because my numbers, and the rep schemes I was lifting them for, were appropriate for my ability as a lifter.

I would argue that starting a 5x5 progression with 80% of your 1RM is too heavy. Maybe try 70%.

Stop making excuses.

 

[Kframe]

. Were you never a fucking newb? If i know what the fuck i was doing. i probably wouldn't need help or be overweight..

That said, i am on the 5x5 website, and hoping to find a good article that will help me.

Meh, I guess i have been making excuses.. I guess i am just nervous i will hurt my self again..

 

[JimRussel]

. Were you never a fucking newb?

Yup. Got my start in lifting weights over 7 years ago from the guys that used to post here.

 

[Badger67]

Jim russle, none of what you have said, has helped me in any fashion.. How does one do any of the heavy lifts, 5x5 or 5x3 with out a spotter, especially if the loads are 80%+ of 1rm max?

Regarding my knee, I am not sure how, but it got injured on the leg press.

Did you got to full extension? This can be hard on the knee if it goes into mild hyper extension against the external load which is what happens generally when the knee hits full extension in a leg press, it tends to go farther if the load is significant to the individual and they can't control it.

 

[Badger67]

Jim Russle, you said that is not how it works, when I mentioned I was sore and felt that I accomplished something. can you expand on that? If the muscled didn't get worked, why would it be sore. Just saying that is not how it works does not help me understand it. If the work out did nothing, why is it sore? Doms is a subject that makes no damn sense. What the hell else would cause it if it was not the work out?

DOMS, Muscle damage can occur from a number of reasons, mechanical failure/stress, increased temperature, increased acidity when the buffering system isn't used to the demands, which can occur from walking for some people. You are left with temporary soreness from muscle damage, but this doesn't mean it was a good workout, or that it will recover and improve necessarily, just means something happened.

As for the safety aspects, squat cages have pin racks as a safety bars, for bench, you are a newb so you wont be lifting anything heavy enough to kill you unless you dropped it on your throat. Don't use bench collars, and learn how to dump the weights if need be, or bench for a while in the squat rack where the safety bars are set just at chest or just above chest level.

 

[SteveX]

I agree with JimRussel here. Plenty of people can and do plenty of heavy lifting 5x5, 5x3, 1RM, etc without a spotter. I haven't used a spotter on a 1RM in years with the exception of bench and even that I've done it without. The key is being intelligent, knowing how to fail safely, and to set the safety pins appropriately prior to doing any type of appreciable weights.

Secondly, if you hurt yourself on the leg press then that isn't getting hurt due to lack of a spotter since I've never seen anyone use a spotter on leg press except maybe Ronnie Coleman and Pat Robertson.

 

[Kframe]

Badger, with regards to the Leg press, I locked my knees, so yea full extension.. I ended up injuring the tendon on the outside of my left knee. Doctor told me to stay off of it, till he said it was better, and that was a year. Of course I got lazy and didn't do any other workouts.

That is done now, I downloaded the 5x5 spreadsheets and the app to my phone. If I am going to do this, might as well do it right.. I don't want to waste my time on a program that will not really do anything for me.

Thank you for the advice on lifting safety, I will use that advice when I lift. As I will be lifting in early morning so it will be just me at the place..

I have been reading about DOMs and it is complicated. From my reading, and limited understanding, it simply indicates I did a new thing that I wasn't used to. Or in your words, Something Happened.

 

[ironwolf]

I havnt had a spotter in like 3 years. I train at home by myself 90% of the time.

That's a shitty excuse.

Learn to use a squat rack/stand and you do t need a spotter.