Routinely inconsistent

Played an hour and a half of pick up hockey today, as a goalie. It’s a good thing I’m tall, because my lateral movement is terrible. It was a good workout though. Lots of sweating, and surprisingly not that many goals let in. A couple of weak ones though. Ah well
 
Warmed up, went to the gym, right arm exploded in pain again. Cut the workout way short. Squats were going up really well, besides the pain in my bicep/crease of my elbow. Rest/ice/heat for the next few days. Doctors Friday if it keeps up.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 2 x 3

Static stretch.
 
Well it’s been a few days, my elbow still hurts, but it’s getting better. Hockey game tonight went terrible for our team, but I had myself a decent showing. We lost 9-4 but I was only a -1. Our goalie absolutely shit the bed. He kicked and threw a puck into our own net, and could not make the easy saves to save his life. Hopefully he shakes it off by the time I come back from a 2 week haiatus (road trip to eastern Canada).
 
In my quest to resolve my injuries, I stumbled across this great article on elbow pain during squats.

https://startingstrength.com/training/preventing-elbow-pain-in-the-squat

I had my upper body positioning down last year, and I’m not sure where I lost it, but the article made me realize I forgot about the elbow down cue. Flaring my elbows up it was hard to keep my chest up, which ruined my shelf, which caused me to push the bar into my back with my arms, which causes the pain. I don’t know how I never noticed, but there it is.

I now need to find a balance between keeping my upper back super tight (closer grip) without ruining my shoulder again by having too close a grip.

Today, although my elbow/bicep were still bothering me, I decided to try out the elbows down cue. Even going up to 295lbs, everything felt great. Keeping the bar in a direct line above my centre of gravity definitely makes squatting easier.

I’ll be on a 2 week vacation shortly, which should give my arm enough time to heal, and I’ll be able to really push the weight afterwards.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 2 x 5
225lbs x 5
245lbs x 3
45lbs x 5
135lbs x 3 x 5
225lbs x 1
245lbs x 1
275lbs x 1
295lbs x 1
 
Well I leave on vacation in a few days, so I gotta try and push for a new max for the competition. Got up to my old max today, and felt decent. I’ll try and set a new one on Thursday before leaving. Not bad considering I’ve been training sporadically.

Bringing my grip in, and elbows down feels wonderful. I feel like I completely wasted a year of lifting, but oh well. Can only go up from here!

Limber 11
Simple 6

Bench
45lbs x 5
135lbs x 5
185lbs x 3 x 5

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
300lbs x 1
315lbs x 1

BOR
45lbs x 5
95lbs x 5
145lbs x 3 x 5

Ab wheel x 8 (PR)

Static stretch
 
Drinking for 10 straight days apparently was the key to healing my body, and setting new PR’s. After 5ish months of futile training that lead to many injuries, mobility was the key to success.

Body feels great, the lifts all felt great, can’t wait for what the future holds!

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
305lbs x 1
325lbs x 1
335lbs x 1 (20lbs PR)
325lbs
335lbs


OHP
45lbs x 5
95lbs x 3
115lbs x 1
135lbs x 1
145lbs x 1
150lbs x 1 (5lbs PR)
150lbs


Static stretch
 
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Played hockey tonight for the first time in 3 weeks. I sucked. Couldn’t make a pass to save my life. Our goalie was even worse though. Holy shit. Anyways, hopefully I can get out a couple of times next week before our next league game.
 
Tune up week before starting up for real next week. Good thing, because my grip is absolutely terrible right now. Lolol.

Limber 11
Simple 6

Bench
45lbs x 5
135lbs x 5
165lbs x 3
185lbs x 5 x 5

Face pulls
32.5lbs x 10
47.5lbs x 3 x 10

Deadlifts
135lbs x 5
225lbs x 3 x 5
225lbs 10 second hold at the end of the last rep. Pathetic.

CoC gripper Trainer 5 x 10 + 10 second hold per hand on the last rep.

Static stretch
 
Woke up late. Slept like a baby throughout the day though. Still got out to the gym to get some squats in. Nice and easy at 275lbs. Couldn’t get my 5th set in, as I was crunched for time and had to get to work.

Almost died twice. The bar had almost no knurling on it, and when I exploded out of the hole, it bounced and slipped backwards at the top. I might have peed a little bit. All is good though. Also, on my last set I was on my way down and some teenager was walking by without paying attention and bumped my bar. Luckily it wasn’t a super heavy load or a bad bump.

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 4 x 3

Static stretch
 
I’m kind of building a new workout schedule to accommodate my time constraints that I always seem to find myself in. Also, it’s structured to hopefully maximize potential gains for this upcoming competition.

Day 1 was today, and it’s already paying off. Woke up late, rushed to get my lifts in, and only missed 1 set of bench. I’m trying to concentrate more on my pulling exercises for the time being.

Limber 11
Simple 6

Bench
45lbs x 5
135lbs x 5
165lbs x 5
190lbs x 4 x 5

BOR
45lbs x 5
95lbs x 5
145lbs x 3 x 5

Face pulls
32.5lbs x 10
47.5lbs x 3 x 10

Static stretch
 
Today was a sort of recovery day for my squats, and the volume will resume next week. Good workout. No complaints besides my shoulder endurance being terrible. Tried to go for a 4th set and couldn’t get it off of my collarbones. Lol

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 4 x 1
255lbs x 3

OHP
45lbs x 5
95lbs x 3
115lbs x 3 x 5

Static stretch
 
Played an hour of pick up hockey. I wanted to stay longer, but it felt like my feet were going to explode in my skates. At the end, I was skating around with my laces as loose as they could go while keeping a bit of ankle support, and it made no difference. No idea what happened.

Ah well, took some CBD oil and I’m going to bed.
 
Crushed the bench today. Weight was going up very well. Technique was dialed in. Might set a new PR before the competition even begins.

Simple 6

Bench
45lbs x 10
135lbs x 5
165lbs x 3
195lbs x 5 x 5

BOR
45lbs x 5
95lbs x 5
145lbs x 3 x 5

Face Pulls
50lbs x 3 x 10

Static stretch.

Going to hockey later this morning. Get a good skate in hopefully
 
Well I jinxed myself. A couple of hours after my last workout it felt like someone had taken a sledgehammer to my collarbone. It fucked with my sleep, and my sleep fucked with my eating. I’ve slept like shit, and I’ve lost about 6lbs.

With all that said, my collarbone felt great today, so I decided to go to the gym. Did some squats, and once I got to my working set, gave up. I thought my head might explode.

Decided to do some quick back exercises and call it a day.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
280lbs x 2 x 1

Cable row
100lbs x 10
140lbs x 3 x 10

Lat pull down
70lbs x 10
85lbs x 10
100lbs x 3 x 10

CoC Trainer x 3 x 10
CoC #1 hold for 5 secs per hand right after last set of trainer.

Static stretch
 
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Hockey game last night. Probably had the best game of my season so far (minus 1 turnover that lead directly to a goal against). Broke up a lot of plays, nice passes out of the zone, a few shots on net and 2 assists. Edgework still sucks, but my confidence handling the puck is getting a lot better.

My shoulder must be bipolar, because after my last workout, it doesn’t hurt anymore. Maybe it’s a sign I need to implement even more upper back work. Got back in the gym this morning just for some benching and more back stuff. Everything felt really good, we’ll see if my shoulder acts up again in a few hours.

Simple 6

Facepulls
37.5lbs x 10
52.5lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
185lbs x 3
210lbs x 5

BOR
45lbs x 5
150lbs x 3 x 5

Pull up
BW x 2.5 lolol

Static stretch
 
Was on the other side of Toronto today and joined my cousin at the gym. We didn’t really have a plan and winged it, but my forearms got a great workout, so I’m pumped (or was). Instead of my regular long breaks between sets, we picked up the pace quite a bit and everything went surprisingly well.

Deadlift
135lbs x 5
225lbs x 3
275lbs x 1
315lbs x 3 x 1
315lbs x 2
365lbs x 1 w/ straps
315lbs x 2 x 1
315lbs x 3

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 3 x 5
225lbs x 1

Cable row
100lbs x 10
140lbs x 3 x 10
160lbs x 5

Close grip pull downs
70lbs x 10
100lbs x 10
120lbs x 2 x 10

Face pulls
32.5lbs x 10
57.5lbs x 3 x 10

After that, went for a 2 hour skate with a few other cousins and got a good burn in the legs going.
 
Good workout today. Missed my top set of squats, but I just did singles instead. Bench is going great. No complaints. Lat pulldowns got messed up because I can’t count weights, but what ever.

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
300lbs x 3 x 1

Facepulls
35lbs x 10
57.5lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
155lbs x 3
185lbs x 1
215lbs x 5

BOR
45lbs x 5
150lbs x 3 x 5

Lat pulldowns
95lbs x 10
110lbs x 10
110lbs x 7
105lbs x 10

CoC Trainer x 2 x 20

Static stretch
 
Couldn’t fall asleep for an afternoon nap before my night shift, so took a bunch of preworkout and went to the gym instead. Rushed my bench sets, as usual, and missed the last two reps on my last set. I gotta learn to take more time between sets. Everything felt good though.

Simple 6

Facepulls
37.5lbs x 10
57.5lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
155lbs x 3
185lbs x 1
205lbs x 4 x 5
205lbs x 3

Cable rows
100lbs x 10
140lbs x 3 x 10

Static stretch
 
Head cold. Did squats anyways. Felt good, ish. Just didn’t feel as tight as I’d like. Ah well

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 3 x 3

Static stretch
 
Gym resolutionners are out in full force. Holy. Anyways, had a good bench sesh, and BOR’s felt surprisingly easy. All dat back work.

Simple 6

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 1
220lbs x 5

BOR
45lbs x 5
155lbs x 3 x 5

Lat pulldowns
100lbs x 10
110lbs x 2 x 10
110lbs x 5

Static stretch.

A quick lower body stretch and now off to play hockey! Hopefully we can get a win to start the new year off right.
 
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