House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x5
225x5
250x3
270x2 (b)
295x5 (b)

Top set heavy but alright.

Deadlift:
135x5
135x5
205x5
255x5
290x3
325x2
350x5 (b)

Top set heavy but ok.

Bench Press:
45x8
45x8
95x5
95x5
120x5
140x3
160x2
175x5

Right elbow not healing as fast as I would like. While I reset the the weight, the top set felt heavier than it should have, with my right elbow being the weak point in the reps.

Chin-ups:
BWx6
BWx6
BWx6
BWx6

Chins alright.

[therorschach]

Right elbow seemed slightly better this week, I guess.

Bench Press:
45x10
45x10
80x5
80x5
115x5
135x2
155x5
155x5
155x5
155x5
155x5

These sets were pretty easy and I took the opportunity to analyze my form, trying to see what stressed my elbow the most and least. Any elbow pain seemed to lessen as the sets progressed anyway.

Standing OHP:
45x8
45x8
65x6
90x8
90x8
90x8

Presses good.

Pull-ups:
BWx6
BWx6
BWx6

PUs alright.

Dips:
BWx8
BWx8

These did not bother my elbow as much as last week but limited the volume/reps anyway.

Barbell Rows:
100x6
135x8
135x8
135x8

Rows alright.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
270x5 (b)
270x5 (b)

Sets heavy. On the last rep, leaned too coming out the hole and had to step forward a bit but recovered gracefully and the depth was good anyway so I will count it as a rep.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
120x3
140x2
150x1
160x3
160x3
160x3
160x3
160x3
160x3

PCs not bad, better than last week.

Weighted Hyper-extension:
10x12
10x12
10x11

[therorschach]

Cycling:
5 min warmup at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
5 min cooldown at lvl 3

The resistance on the bike I normally use did not seem to be working so I had to use another bike. This bike's resistance was from level 1-20, instead of 1-30 like the other bike. Thank you.

[therorschach]

Bench Press:
45x10
45x10
95x5
95x5
120x5
145x3
165x2
180x5

Right elbow still hurts but did not feel like it was much of a weak point this time for the top set. Top set was heavy. First 2 reps were good, landed a bit too high (high as in closer to my head than to my feet) on my chest on the third rep which made the rep harder off the chest and the next 2 reps were heavy but ok.

Standing OHP:
45x8
70x5
70x5
90x5
105x5
105x5
105x5

Presses easy.

Chin-ups:
BWx7

Chins have been aggravating my left elbow (yeah my LEFT elbow - bench fuking up my right elbow and chins fuking up my left elbow) for at least a few weeks and the pain is starting to get more sharp during reps. Oddly enough no left elbow pain at all when doing pull-ups. So I switched to PUs for the next few sets. Might have to skip chins for a while.

Pull-ups:
BWx7
BWx6
BWx5.8

PUs heavy.

Dips:
BWx9
BWx9

Still hurting my right elbow so left it at 9x2.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x5
225x5
250x3
275x2 (b)
300x5 (b)

Top set very heavy.

Deadlift:
135x5
135x5
205x5
250x5
295x3
325x2
355x4 (b)

Top set very heavy. Probrably could have grinded out a 5th rep but didn't feel like it.

[therorschach]

Cycling:
5 min warmup at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
20 sec sprint at lvl 21 / 100 sec rest at lvl 3
5 min cooldown at lvl 3

I used the same bike as last time, but apparently the max resistance is lvl 30. It only shows levels 1-20 when in interval mode (I chose manual mode this time). Who cares. Thank you.

[therorschach]

Right elbow still kind of the same, I guess. If this keeps up, might have to take a week off of upper body stuff or something.

Bench Press:
45x10
45x10
75x5
75x5
100x5
125x5
145x3
160x5
160x5
160x5
160x5
160x5

Sets alright.

Standing OHP:
45x8
45x8
65x6
90x9
90x9
90x9

Presses alright.

Pull-ups:
BWx7
BWx7
BWx6

PUs heavy.

Dips:
BWx10
BWx10

These did not bother my elbow too bad although I can definitely feel it if I go deep enough.

Barbell Rows:
105x7
135x9
135x9
135x9

Rows heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
270x5 (b)
270x5 (b)

Sets still heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
120x3
140x2
150x1
162.5x3
162.5x2, 162.5x0
162.5x1, 162.5x0
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1

PCs sucked this week. Triples and doubles went to sh*t pretty quickly so switched to singles with 60s rest between each single. Singles ok.

Weighted Hyper-extension:
10x12
10x10
10x10

[therorschach]

Walking (treadmill):
5 min warmup, 2.5mph, 0% incline
5 min, 2.5mph, 2% incline
50 min, 3mph, 2% incline

All the bikes were taken. Decided to do some LISS instead.

[therorschach]

Still at a fat 194lbs, in case you were wondering (you probably weren't). Thank you.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
182.5x5

All racks taken, had to bench in regular bench. Right elbow still hurts but did not feel like it was much of a weak point this time for the top set. Top set was heavy but not bad.

Standing OHP:
45x10
45x10
70x5
70x5
95x3
110x5
110x5
110x5

All racks taken, had to "PC" these. Presses ok.

Pull-ups:
BWx7
BWx7
BWx6
BWx4.8

PUs heavy.

Dips:
BWx12
BWx10

Dips ok.

Lat Pull-downs:
50kgx12
50kgx12

[therorschach]

I originally decided to take a week off from upper body to rest my right elbow which appear to have developed what appears to be tricep tendinitis over the past few months. This turned into a week of no workouts, although I was surprised at the end of the week that my right elbow was not healing as quick as I would like. This turned into 2, then 3, and now 4 weeks of no work-outs. My right elbow seems a bit better although still not at 100%. Also, still have some slight medial side elbow pain (Golfer's elbow) on both sides, which seems to flare up during any chinning/curling movements, although it was never as bad as the tricep tendinitis. Gained a few pounderinos, now around 200lbs.

Squat:
45x10
45x10
95x8
115x5
135x5
160x3
185x2
205x5 (b)
205x5 (b)
205x5 (b)

Sets good. Heavy enough for some stress but light enough so I can start progressing 3x5 without any issues.

Bench Press:
45x10
45x10
75x5
75x5
95x5
115x3
135x2
145x5
145x5
145x5

I suspected for some time that I might be landing too high on my chest and I'm wondering if that, among other things, may have contributed to the tricep tendinitis. I tend to gravitate higher on my chest as it creates a smaller moment arm and straighter bar path but I've noticed a lot of stress in my triceps right off the chest at various times and I'm sure this was probably the reason for various failures off the chest during heavier sets. I focused on landing lower, on my sternum, and resisted the urge to land higher. Sets were ok, did not seem to aggravate my elbow much.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
85x3
105x3
125x2
140x3
140x3
140x3
140x3
140x3

PCs good, no issues.

Pull-ups:
BWx3
BWx3
BWx3
BWx3

Noticed these seem to aggravate my right elbow right at the top of the movement although lessened slightly. PUs still heavy anyway so will try increase volume slowly.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
160x3
185x2
210x5
210x5
210x5

Squats good.

Standing OHP:
45x10
45x10
70x5
70x5
85x2
95x5
95x5
95x5

Presses ok. Did not seemed to affect my right elbow.

Barbell Curl:
45x8
45x8
45x8

These were not heavy at all but were immediately painful on my left elbow (medial side, "golfer's elbow" I guess) and to a smaller extent on my right elbow, on the first set, although it seemed to lessen a bit during the 2nd/3rd sets.

Hyper-extension:
Bwx12
Bwx12
Bwx12

Mother's cunt.

[therorschach]

Squat:
205x5 (b)
205x5 (b)
205x5 (b)

Left the (b)'s in there by mistake. I did not belt up for these sets.

[therorschach]

Squat:
45x10
45x10
95x8
115x5
135x5
160x3
185x2
215x5
215x5
215x5

Sets good.

Bench Press:
45x10
45x10
75x5
75x5
95x5
115x5
135x2
150x5
150x5
150x5

Bench alright. Focused on landing correctly and resisting the urge to loosen up and land too high (towards my neck). Did not really affect my right elbow much.

Deadlift:
95x7
135x5
135x5
185x5
225x3
250x2
275x5

DLs good.

Pull-ups:
BWx4
BWx4
BWx4
BWx4

PUs heavy. Still feel some right elbow pain at the top although it lessens a bit as I progress through sets.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
165x3
190x2
220x5
220x5
220x5

Sets good.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
100x5
100x5
100x5

Presses alright.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
85x3
115x3
130x2
145x3
145x3
145x3
145x3
145x3
145x3

PCs good, no issues.

Pull-ups:
BWx4
BWx4
BWx4
BWx4
BWx4

PUs heavy. Still kind of flaring up the right elbow tendonitis but not as bad as last time and the pain seems to lessen as I progress through sets.

[therorschach]

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
5 min cooldown at lvl 5

Intervals tough.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
165x3
195x2
225x5
225x5
225x5

Squats good.

Bench Press:
45x8
45x8
75x5
75x5
95x5
115x5
135x2
155x5
155x5
155x5

Bench alright. Tricep tendonitis on right elbow seems to be on the mend and bench was not really aggravating it.

Barbell Curl:
55x7
55x8
55x8

These were that heavy but still some golfer's elbow pain on my left elbow although it did not seem as bad as last week and lessen a bit during the 2nd/3rd sets.

Weighted Hyper-extension:
10x12
10x12
10x10

[therorschach]

Squat:
45x10
45x10
135x5
135x5
170x3
200x2
230x5
230x5
230x5

Sets good.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
105x5
105x5
105x5

Presses alright.

Deadlift:
135x5
135x5
195x5
240x3
270x2
295x5

DLs good.

Pull-ups:
BWx5
BWx5
BWx5

PUs heavy. Right elbow tendonitis flare-up not as bad as last time.

[therorschach]

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
5 min cooldown at lvl 5

Intervals alright.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x3
205x2
235x5
235x5
235x5

Sets alright.

Bench Press:
45x10
45x10
75x5
75x5
95x5
120x3
140x2
160x5
160x5
160x5

Bench ok. The weight is getting heavier now and I am noticing some some stress on my right elbow although the pain lessened on the 2nd and 3rd worksets. Overall bench does not seem to be aggravating or worsening the tricep tendonitis so far.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x2
150x3
150x3
150x3
150x3
150x3
150x3

PCs alright.

Pull-ups:
BWx6
BWx6
BWx5.7

PUs heavy.

[therorschach]

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
5 min cooldown at lvl 5

Intervals alright.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x3
215x2
240x5
240x5
240x5

Squats not bad.

Standing OHP:
45x10
45x10
75x5
75x5
95x3
110x5
110x5
110x5

Presses alright.

Barbell Curl:
55x9
55x9
55x9

Golfer's elbow on my left elbow seems to be overtaking the right elbow tendonitis in the elbow *******ry race. Still some golfer's elbow pain although it seems to lessen significantly during the 2nd/3rd sets.

Weighted Hyper-extension:
10x12
10x12
10x12

[therorschach]

Walking (treadmill):
5 min, 3mph, 0% incline
60 min, 3mph, 5% incline
5 min, 3mph, 0% incline

LISS.

[therorschach]

Squat:
45x10
45x10
135x5
135x5
185x3
215x2
245x5
245x5
245x5

Sets alright.

Bench Press:
45x10
45x10
85x5
85x5
115x5
130x3
150x2
165x5
165x5
165x5

Sets heavy but alright.

Deadlift:
135x5
135x5
185x5
225x5
260x3
290x2
315x5

DLs alright.

Pull-ups:
BWx7
BWx5.8
BWx4.8

PUs heavy.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
250x5
250x5
250x5

Sets heavy.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5

Presses heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
120x3
140x2
155x3
155x3
155x3
155x3
155x3
155x3

PCs tough.

Pull-ups:
BWx6.8
BWx5.8
BWx4.8

PUs heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)

Squats heavy. Belted up, which gave me a boost, although recent weight gain has resulted in having to use a belt notch looser than normal.

Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
170x5
170x5
170x5

Sets heavy. Tricep tendonitis on my right elbow still there although it appears to be getting better (if very slowly) rather than staying the same or getting worse and any pain seems to lessen as I progress during the sets.

Barbell Curl:
55x10
55x10
55x10

Still some golfer's elbow pain although it seems to lessen significantly during the 2nd/3rd sets and seems to be getting slightly less painful each week.

Weighted Hyper-extension:
10x12
10x12
10x12

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
260x5 (b)
260x5 (b)
260x5 (b)

Sets heavy but alright.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
100x2
120x5
120x5
120x5

Presses heavy. Surprised I got all 5s.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
125x3
145x2
157.5x3
157.5x3
157.5x3
157.5x3
157.5x3
157.5x3

PCs tough.

Pull-ups:
BWx7.5
BWx6
BWx5

PUs heavy.

[therorschach]

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
20 sec sprint at lvl 19 / 100 sec rest at lvl 5
5 min cooldown at lvl 5

Intervals alright.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
175x5
210x5
210x5

Light squats.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
160x2
175x5
175x5
175x5

Sets very heavy. Noticed my right elbow seemed to lag behind my left elbow when getting the bar off my chest although not much pain. I don't think I was tight enough on my setup on the first set and was afraid I would miss a rep. 2nd and 3rd sets were better but still heavy. Time to microload.

Barbell Curl:
55x11
55x11
55x11

Golfer's elbow pain still there although it seems to lessen during the 2nd/3rd sets.

Weighted Hyper-extension:
10x13
10x13
10x13