Tag Archives: injury

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Video: Cube W1W1 – Bench Press

So it looks like I’ve started the cube a week early.  I’d taken a few days off since my last training session on Friday and thought I’d test my biceps with a press workout and as I had the cube set and ready to go…

I’m moving squats to the Monday, so it does mean I miss the first heavy squat session but I’m sure I’ll survive.

After watching a JTS/Brandon Lilly video on bench press I’ve added some extra band movements at the start of my warmup to get my shoulders going a lot more. I think that a lot of my bicep issues stem from shoulder/chest tightness so I’m hoping this with a whole heap of stretching is going to make a big difference.

Although my shoulders felt tight in the workout, my biceps felt fine throughout and even now as I’m writing this, still no pain.

Bench Press – Warmup
20 x 20kg, 10 x 25kg, 8 x 30kg, 5 x 35kg, 3 x 45kg, 1 x 55kg, 1 x 60kg, 1 x 65kg

Bench Press – Paused
3 sets, 8 x 70kg 154lbs

Close Grip Press – Paused
3 sets, 10 x 65kg 143lbs

Board Press – Paused
3 sets, 5 x 65kg 143lbs

Bench Press – Slingshot
9 x 77kg 170lbs

Straight Arm Pulldown
4 sets, 15reps

Side/Front DB Raise
3 sets, 10reps

Face Pull
3 sets, 15reps

Incline DB Press
3 sets, 15reps

Plank on stability ball
4 sets, failure

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Video: Paused Olympic Squat, Paused Deadlift, Romanian Deadlift

I’ve avoided low bar squats for about a week now as I try to help my bicep tendinitis heal, they still nag me a little bit – but nothing like they did before.  I thought I’d give Olympic High Bar Squats a try today and I was able to squat without pain (whoop!).  Weight wasn’t very heavy at 100kg so I added in a long pause at the bottom to increase the difficulty a bit.

I’d planned to do 3 sets of Paused Sumo Deadlifts afterwards, the idea being I’d save my lower back (as I’m deadlifting twice a week) but with my rubbish sumo technique it didn’t make much difference so I switched back to conventional for the last set.

I did Romanian Deadlifts instead of Stiff Legged afterwards to try and get a bit more work out of my glutes.

Finished off with 3 sets of leg curls and extensions with a relatively light weight but 15 reps with a good squeeze.

Paused Olympic Squat

8 x 100kg 220lbs (with belt)
7 x 100kg 220lbs (no belt)
8 x 100kg 220lbs (with belt)

Paused Sumo Deadlift
8 x 130kg 286lbs
8 x 130kg 286lbs

Paused Deadlift
8 x 130kg 286lbs

Romanian Deadlift
8 x 100kg 220lbs (no belt)
8 x 100kg 220lbs (with belt)
8 x 100kg 220lbs (with belt)

Leg Curl
3 x 15

Leg Extension
3 x 15

 

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Video: Upper/Lower Split workout

I’ll do a proper video blog about this when I have some free time, but in the meantime – here’s what is happening…

If you’ve read my blog or watched my videos before you’ll have seen my constant moaning about bicep pain.  I’m finally doing something about it.

What aggravates it the most is any type of back squat.  I’ve played around with different bar positions and hand angles but what ever I do, as the weight goes up, the pain comes.

But it isn’t limited to squats, bench press, overhead press, any kind of pull with elbow flexion also irritates it.

The plan is, work an upper/lower split for 2,3,4 weeks.  Remove back squats, limit other exercises that cause pain and work on some of the causes of the pain in the first place.

What do I think has caused it?s

  • Lack of shoulder mobility and chest tightness
  • Overuse from too much heavy pulling
  • Not listening to my body when it needs a rest

I just wish I’d done this MONTHS ago when it first kicked in :/

Today’s workout had me feeling out reps/weights.  Some of the exercises I haven’t done for a while and when I have the reps have been much lower so it will take a few sessions to get the right weight.

Front Squat

3 sets, 8 x 100kg 220lbs

Paused Deadlift

3 sets, 8 x 130kg 286lbs

SLDL

3 sets, 8 x 100kg 220lbs

Welsh Dragon Curl

3 sets, x failure

Leg Press

1 set, 31 x 200kg 440lbs

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Video: I have pressing matters to deal with Powerlifting Bench Press Cube Method

So I spent most of Tuesday watching bench press (and deadlift) videos via the PowerliftingToWin YouTube channel and from this I had a lot of little tweaks to test out.

I’d already decided to cut the 1RM I was working all of my bench numbers of off, with the intention of building some confidence and momentum with my bench press.

I filmed every set (including warm ups) from the side to try and get a better idea of where the bar is in relation to my shoulders and angle my forearm sits at (there is lots of talk of lever arms on PTW’s videos).  Filming the warm ups definitely paid off as I could see straight off that I was starting with the bar way past my shoulders…

Grip width I stuck with little finger on the power ring and I think this will be where it stays.  But I’m sure I’ve said that before!

I appear to now be dumbbell rowing the heaviest dumbbells in the gym, might bump the reps up before swapping over to something like meadows rows to allow the weight to go up.

Finished today with my old friend the V Bar pulldown.  Since my bicep tendinitis flared up I’ve stayed away (because it aggravates it), first few reps today was no different but I found that less ROM still allowed me to squeeze my back but keep the pain away.  I’m sure the form n4zi’s will be having kittens over it but I’m pretty sure I get a fair amount of full ROM lat work as it is…

Warm Up
20 x 20kg, 8 x 30kg, 5 x 35kg, 3 x 55kg, 1 x 75kg, 1 x 80kg

Bench Press – Paused
2 x 92.5kg (204lbs)
1 x 95kg (209lbs)
1 x 100kg (220lbs)

Overhead Press
2 sets, AMRAP x 40kg

DB Row
2 sets, 8 x 50kg

V Bar Lat Pulldown
2 sets, AMRAP x 85kg

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Video: Explosive squats that aren’t all that explosive…

Not a bad workout today, it was meant to be explosive but with my ongoing bicep tendon pain I find getting too much pop at the top of the squat aggravates it even more.   I think a lot of the cause is from a sudden lack of external rotation in my shoulders so I’ve been trying to work on that.  Also I experimented with hand placement today and tried to go a little more narrow, slightly higher bar placement seems to help (a little) too.

Squat – Warm up
20 x 20kg, 8 x 65kg, 5 x 75kg, 3 x 90kg, 1 x 105kg, 1 x 115kg

Decided to do the 5 sets of 2 x 136.5kg (301lbs) paused squats belt-less which has made my hernia throb a bit!  I seem to have forgotten to pause on one of the reps but otherwise pretty happy. 5 x 146kg (322lbs) looked deep and felt good, likewise with 3 x 156kg (344lbs).   Front squats were meant to be sets of 6 but I wasn’t feeling that many reps, I haven’t done a front squat this year so am feeling a bit rusty.  Ended up doing 3 sets of 2 x 126.5kg (279lbs), I broke out the Gangsta wraps for my knees for a little extra help – love how much quicker they are to wrap with these!

Assistance work was 3 sets of Welsh Dragon Curls, as many reps as possible, 3 sets of 10 x 34kg chest supported rows and 2 farmers walks with the same dumbbells as far as possible.