Rocker3722

This is from May 13th: *Deadlift- 135lbsx5, 145lbsx5, 170lbsx5, 190lbsx5 *Front Squat- 45lbsx8, 45lbsx8, 65lbsx6, 65lbsx6 *Reverse Crunch- 4x10 Sent from my SM-N920V using Tapatalk

This is from May 11th: *Press - 60lbsx5, 70lbsx5, 80lbsx5 *DB Bench- 15lbsx8, 15lbsx10, 20lbsx8, 20lbsx10 Pullups- 3, 3, 4, 3

This is from May 9th: *Squat- 60lbsx5, 70lbsx5, 75lbsx8, 100lbsx5 *Good Morning - 45lbsx4x8 *Side Plank- 10, 12, 12, 12 Notes: Yay for me squating 100lbs, its been a long time!!! Sent from my SM-N920V using Tapatalk

This is from May 8th: *Bench Press- 95lbsx5, 110lbsx5, 125 lbsx5 *Overhead DB Raise(i use these occasionally when my shoulder is hurting, it seems to help)- 15lbsx4x6 *BB Row- 65lbsx4x8 *DB Curl- 15lbsx3x10 Sent from my SM-N920V using Tapatalk

This is from May 5th: *Deadlift- 160 lbsx5, 180 lbsx3, 205lbsx2 *Squat- 45lbsx5x10 *Reverse Crunch- 3x10 Sent from my SM-N920V using Tapatalk

This is from May 2nd: *Press - 65lbsx5, 75lbsx3, 85lbsx1 95lbsx1, 105lbsxFailed *Pushups- BWx5x10 *Various Pullups- 5, 8, 4, 6, 2 Notes: I dont remember why, but i did pushups instead of 5x10 Bench. Most likely i was really tired and felt week. Sent from my SM-N920V using Tapatalk

This is from April 25th: *Squat- 60lbsx5, 70lbsx5, 75lbsx5 (meant to do 3 reps on second set) *Deadlift- 110lbsx10, 110lbsx10, 110lbsx10, 110lbsx7, 110lbsx3 (last set sumo) *Side Plank- 10sec, 10sec, 20sec *Conditioning- 30min walk Notes: My lower back gave out on the deadlifts so I tried switching to sumo, but i was too weak to get the reps i wanted. Sent from my SM-N920V using Tapatalk

This is from April 22nd: *Bench Press- 105lbsx5, 120lbsx3, 135lbs x5 *Press - 45lbs5x10 *BB Row- 45lbsx10, 45lbsx10, 70lbsx10, 70lbsx10, 70lbsx10 *DB Curls- 15lbsx10, 15lbsx10, 15lbsx12 Notes: I need to work at shrugging at the top of the press. I could really feel the difference when i realized i wasnt doing it. Also sorry for being so far behind on posting ive been pretty busy with work and lack of good sleep. Ive also been missing some workouts from being so tired all the time. Ugggghhhhh Sent from my SM-N920V using Tapatalk

This is from April 20th: *Deadlift- 150 lbsx3, 170lbsx3, 195lbsx4 *Squat- 45lbsx5x10 *Reverse Crunch- BWx10, BWx10, BWx20 Notes: Im still playing with my deadlift stance. On the squats I forgot some of my cues which caused some low back and elbow pain. Sent from my SM-N920V using Tapatalk

This is from April 18th: *Press - 65lbsx3, 70lbsx3, 80lbsx6 *Bench- 70lbsx5x10 *Pullups - BWx5, BWx5, BWx3, BWx3, BWx3 Sent from my SM-N920V using Tapatalk

This is from April 13th: *Squat- 55lbsx3, 65lbsx3, 70lbsx10 *Deadlift- 110lbsx5x10 *Side Plank- BWx10sec, BWx10sec, BW x20sec Notes: This was my last workout. Ive been super tired and busy with work that i havent had the energy. Two off days turned into four. Sent from my SM-N920V using Tapatalk

This is from April 11th: *Bench Press- 100lbsx3, 110lbsx3, 125lbsx6 *Press - 45lbsx5x10 *BB Row - 45lbsx10, 45lbsx10, 65lbsx10, 65lbsx10, 45lbsx10 *DB Curls- 15lbsx10, 15lbsx10, 15lbsx12 Notes: I tried out my compression cuff. It definitely helped, but im still trying to figure out the best spot to put it. Sent from my SM-N920V using Tapatalk

This is from April 9th: *Deadlift - 140lbsx5, 160lbsx5, 180lbsx5 *Squat- 45lbsx5x10 Notes: I changed my deadlift stance slightly by pointing my toes out. Im trying to keep my knees out of the way. I also didnt have time for ab work. Sent from my SM-N920V using Tapatalk

This is from April 6th: *Press- 60lbsx5, 75lbsx5, 75lbsx6 *Bench- 70lbsx5x10 *Chinups- BWx7, BWx5, BWx5, BWx2, BWx3 Notes: I decided to try wrapping my elbow or just above it and it definitely helps keep my nerve in place and not crossing over my elbow. Ive also been trying some nerve glide exercises throughout the day in addition to rolling and stretching. Ive got a compression cuff on its way that im hoping will be easier than wrapping. As long as i can keep it from getting irritated im good to go. Sent from my SM-N920V using Tapatalk

This is from April 4th: *Squat(lowbar)- 50lbsx5, 60lbsx5, 70lbsx13 *Deadlift- 110lbsx5x10 *Side Plank- 10secs, 10secs, 20secs Notes: It went well, the main thing is I need to slow down my squat descent. I was also really tired. Sent from my SM-N920V using Tapatalk

Oh yeah and speaking of pain, it seems like doing those narrow presses made my back hurt/previous injury flared up. This would be a mobility and form issue as i struggle to stay tight with pressing. Sent from my SM-N920V using Tapatalk

So after doing some research i realized that somewhere in the past year i changed my pressing elbow position without much thought and it stuck. So the next time i press i will attempt to go back to what seems to be a more natural lockout with the cue of pulling the bar apart. I forgot where i got that cue from, maybe Wendler, but i do remember doing it in the past. My press was weak but it sure wasnt hurting!! Sent from my SM-N920V using Tapatalk

As suspected ive been having elbow pain all day. When i Press again i will remember to use my narrow grip. Sent from my SM-N920V using Tapatalk

I restarted my training cycle and changed it to 5/3/1 BBB, 3 days a week with a possibility of doing 4 days on some weeks. This is from today: *Bench Press- 90lbsx5, 105lbsx5, 120lbsx7 *Press- 45lbsx5x10 *BB Row- 45lbsx10, 45lbsx10, 65lbsx10, 65lbsx10, 45lbsx10 *DB Curls- 15lbs3x10 Notes: It seems that my nerve is being stretched during the press. I had changed my grip a few days before the elbow problems started. So i changed things back to a more narrow and false grip. I will keep monitoring this and hopefully i can prevent future problems. This grip does however make it harder for my to have a straight bar path; i just have to be more aware of that and maybe do extra mobility work. Sent from my SM-N920V using Tapatalk

Ive been doing a lot of thinking and ive realized that i am physically and emotionally drained. The reasons are the high volume, injury, lack of sleep, and terrible diet that ive had for a while. So in an effort to be excited to lift again and have shorter workouts (allowing for more sleep and cooking time) i will be changing my program. This will be nothing new, just something i havent done in a long time. I will also be changing my macros, not that my current ones dont work, but they are difficult to sustain. The new macros will also be something ive tried before. Consistency is the key to my success and i need to get that back. Sent from my SM-N920V using Tapatalk

Ive got a lot of errands to take care of so my next workout wont be until saturday Sent from my SM-N920V using Tapatalk

This is from March 29th: *Deadlift - 140lbsx5, 160lbsx5, 180lbsx5, 140lbsx5x5 (Supersetted with Pushups for a total of 65 reps) *DB Shrug- 15lbs for 55 total reps (Supersetted with Reverse Crunches for 52 reps) Notes: I switched to wearing converse for deadlifts so I can wear long socks and protect my shins; i usually wear toe shoes. I am doing better with keeping my form as fatigue increases. Also, my elbow is doing a lot better since ive been rolling my forearms. Hopefully i can keep it loose at work. I also noticed that my left foot and ankle is getting weaker. This is most likely from not running or walking as much as i should when im off work. Sent from my SM-N920V using Tapatalk

This is from March 27th: *Bench- 90lbsx5, 105lbsx5, 120lbsx5x5 *DB Incline- 15lbsx5x10 (Both were supersetted with pullups for a total of 55 reps) Notes: I had a little bit of elbow pain during 2 of the pullup sets. Narrowing my grip helped. Ive also been resting it throughout the day and rolling and stretching my forearms as they have been very tight. Sent from my SM-N920V using Tapatalk

This is from March 25th: *Squat- 50lbsx5, 60lbsx5, 70lbsx12, 50lbsx20 (Supersetted with pushups for 61 reps) *Barbell Row- 45lbsx10, 45lbsx10, 65lbsx10, 65lbsx10, 65lbsx10 *Side Plank- 20seconds Notes: This went well. I really focused on my elbow and feeling out the best/painless positions for it. Sent from my SM-N920V using Tapatalk

Im gonna take the rest of the deload off from lifting, so i can get better. I will probably do a little bodyweight and mobility work though. Sent from my SM-N920V using Tapatalk