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Fist of Fury

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Cut caffeine for a few weeks. You'd be surprised how long it stays in your system. Getting off caffeine for a while can allow your adrenals to calm down, which can cause sleeplessness. I take a bit of magnesium with supper which has a calming effect.

Edited by jvance
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5 minutes ago, jvance said:

Cut caffeine for a few weeks. You'd be surprised how long it stays in your system. Getting off caffeine for a while can allow your adrenals to calm down, which can cause sleeplessness. I take a bit of magnesium with supper which has a calming effect.

Thanks for the input, yea I know I very rarely take caffeine actually. I have some health issues which is the cause for my lack of sleep. Chronic inflammation keeps me awake.

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Fri 29/6/18

Grippers
RBAF - Up to 10-10 easy spring and up to 3-4 hard spring, using 50 mm set for 1.5" block set practice. One of the handles are only 8 mm thick on this gripper.

I will use this gripper exclusively for 8 weeks now and try a popular bench press program I found, looks like this:

Workout A: 8x8 @ 70%, then increasing with 5% and dropping down one rep and one set each week until you do 1x1 with 105%.
Workout B: 8x1 @ 90%

I will probably use some type of cadence for this as well. Maybe starting with 3 seconds on the singles then increasing with one second each week. Maybe a max hold on last rep on the volume day.

Reverse Bending
I bought some steel bars from GBI and holy shit they are so difficult, I wasn't able to bend the easiest one I bought which was rated at 100 kg. I believe it's so hard because it's stainless steel. Only got it to 6.3 degrees. Then after that I had to check if I had lost a lot of strength or if the bar actually was that hard. Did the 137k bar from WOG @ 7" easily to 50 degrees in no time. So yes, stainless steel is some really hard shit to bend.

Powerlifting and pinch later...

Started with bench press and did some plate pinching as well.

1H Plate Pinch
2x15 kg: 1, 1, 0.5, 0, 4 sec, 10 sec RH, 8 sec LH.

2H Plate Pinch Supported on Pipe
4x10 kg 1x2x5s
4x10 kg + 10 kg 1x5s
4x10 kg + 15 kg 3x1x5s

1H Plate Pinch
3x10 kg no lift left hand, one lift right hand.

Squats (RSR W3D3)

Rolling Thunder
Tried for fun, not going to do any real thick bar training in at least 12 weeks now. Worked up to one attempt on 80.75 kg and got about 80-90% of a full lift, very close to lockout, my best effort so far with the RT. Barely got any air with right hand. Then tried 80 kg but that attempt was not as good.

Inch Trainer
62 kg - One lift with RH, couldn't lift it with left, no power left.

1.4" Dumbbell DL
62 kg 2x10 seconds

Then a few heavy strict curls with a dumbbell, don't know the weight, maybe 25-26 kg.

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Mon 2/7/18

Very bad day. Squats felt very hard. Was going for one more week of bench but decided to deload instead. Tried some grippers, barely got the 146# GHP7 with right and almost with left. Made two attempt on the two different LT#3's I have with LH but didn't close it. I will start bench press programming next week, both for grippers and bench press. I think I will only use BTR for training grippers from now on. Training normally just doesn't give me anything, I seem to only make real strength gains with choker work and BTR. High intensity and low frequenzy training doesn't work for me, my recovery is not good enough and the frequenzy becomes too low.

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Wed 4/7/18

Squats (RSR W4D2)

DU Bending
88 kg nail in suede wraps

Reverse Bending
6" x 8 mm S275 - 137 kg in suede wraps - to 25 degrees in three "sets", rested about 5 min between attempts. 7-8 total hits. Not good considering I've bent this before but not a disaster since I have not trained reverse bending in a long while now.

6x180 mm stainless steel bar in suede wraps to 59 degrees. I will try to find the same eBay dealer and get more of these, seems to be what I need more of now. Also ordered some rated bars for braced bending from The World Of Grip.

Also did some braced bending last weekend, 12x450 mm HRS bar. Might have missed the last few degrees.

 

IMG_0337.JPG

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Fri 6/7/18

Dead tired, did squats, thought I would never make it and it turned out to best workout ever in the squats. Very strange but I' m happy about it.

Did some plate pinching, tried 4 x 5 kg plates, rubber plates on the inside (103 mm), need to buy some more 5 kg plates from Eleiko. Did a few lifts, felt easy, the rubber plates probably make it a bit easier. Then I did 3x10 seconds with 2x10 kg + 5 kg added.

Also some dumbbell rows with 52 kg, 2x10 reps, was going to do 3 sets but form was starting to break down at the end and it became to much arms, so I stopped at 2 sets. Then after that I did some leg raises.

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Sun 8/7/18

Reverse Bending

122 kg bar, pre kinked, in suede wraps then crushed down between legs.
S275 - 6 mm x 5" - 74 kg @ 6" in suede wraps to 22.5 degrees, tricky little bastard.
6 mm x 180 mm SS bar, pre kinked in suede wraps, then crushed down between legs.
GBI 100 kg - 7 mm x 185 mm SS bar pre kinked to 6 degrees, in suede wraps, two attempts, got it about 1.5 degrees further :blush These bars are much harder than he told me they would be :D

IMG_0342.thumb.JPG.c5c8491d743f2644eb9d4c8abec4995b.JPG

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Mon 9/7/18

Grippers

RBAF 50 mm set for 1.5".
7-7 - 8x8, last rep held for max time, 20 seconds RH & 14 seconds LH.

Contrast bath.

I will try to log all the recovery stuff I do for this training cycle. Squats, bench and pinch later...

Bench Press - 8x8, very difficult, last rep was ugly.

Squats (RSR W5D1)

Zottman Curl

10 kg 3x10

1H Plate Pinch

2x10 kg + 4 kg 3x15 seconds

4x5 kg supported on pipe - up to 26.40 kg with RH (half way up) and up to 24.10 kg with LH (half way up).

 

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Tue 10/7/18

Did some power cleans and a few sets with the dexterity balls for recovery.

Wed 11/7/18

Light Set Practice with Vulcan gripper.

Squats (RSR W5D2) it was hard, I will cut the programming short and take a deload next week instead. I'm not training squats for 1RM anyway so it would not make any sense to go heavier for me. I don't think I will ever go heavier than three reps.

Tried some reverse bending with loose suede wraps. Two hits on two different pre kinked SS bars, didn't get far, hands felt like trash.

 

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Thu 12/7/18

Grippers

RBAF 50 mm set for 1.5"

3-3 - 3x1
8-9 - 1x1
9-9 - 1x1
8-9 - 2x1 (LH) - 9-9 - 2x1 (RH)
3-3 - 1x1

with 3 second hold on each single.

Contrast bath & rubber band extensions.

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Fri 13/7/18

1H Plate Pinch

2x10 kg +4 kg 3x15 seconds

2x20 kg 1x3 drags

2x15 kg amrap
RH: 1, 1, 1, 1.
LH: 0, 0, 1, 0.

4x5 kg 3x1

5x5 kg - nope.

Dexterity balls & contrast bath.

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Mon 16/7/18

Grippers

RBAF 50 mm set for 1.5"

7-8 - 7x7, last rep held for max time, 18 sec RH & 13 sec LH.

Vulcan 1.5" block set slow "hydraulic" close
level 9 - 3x1, 10 sec each close.

Contrast bath & rubber band extensions.

Zottman curls and stretching later when I get to the gym.

Afternoon
Zottman Curl
10 kg 3x10

Braced Snap Training
12 x 550 mm HRS - 8 rounds.

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Tue 17/7/18

1H Plate Pinch
2x10 kg + 4 kg 3x15 seconds

3x10 kg
LH: 1, 1.
RH: 3, 2.

2H Plate Pinch
3x10 kg supported on pipe
50 kg 3x12 seconds

4x10 kg supported on pipe
50 kg 3x8 seconds
60 kg 3x1

Braced Snap Training
8 mm HRS bar barehanded, a lot of rounds until I gave up.

12 x 550 mm HRS - 3x3, will try 4x4 next time, then 5x5, 6x6 etc until it breaks. See if I can snap all the bars I have before I try the calibrated steel I've ordered.

Contrast bath later in the evening.

 

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Wed 18/7/18

Light Set Practice with Vulcan Gripper & Dexterity Balls.

Thu 19/7/18

Grippers

RBAF 50 mm set for 1.5"
9-9 - 8x1 with 4 second hold on each single.

Silver Bullet with 1.5" set
COC 142#: 8, 3, 8 sec. Didn't rest enough after first set.

Contrast bath & rubber band extensions.

EZ Bar curl & reverse curl.

12 x 550 mm HRS bar, snap training 4x4.

A few sets of plate curls.

 

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Fri 20/7/18

1H Plate Pinch
2x10 kg + 4 kg 4x15 seconds

2H Plate Pinch
4x10 kg + 10 kg 3x8 seconds

Braced Snap Training
12 x 550 mm HRS bar 5x5

Contrast bath & stretching

 

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Mon 23/7/18

Grippers

RBAF 50 mm set for 1.5"
8-8 - 6x6, last rep held for max time, 11 sec LH & 13 sec RH. Arms felt like concrete for 10 minutes afterwards.
Vulcan "hydraulic" close 1.5" block set
lvl 9: 10 sec
lvl 10: 10 sec
lvl 9: 10 sec

Contrast bath.

Rubber band extensions & dexterity balls.

Afternoon/Evening

Squat: 1x15

EZ bar reverse curl: 4x20

Power Clean: 3x1

1H Deadlift: 3x1

Braced Snap Training: 12 x 550 mm 6x6

IMHH R/U Deviation: 4 supersets

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Tue 24/7/18

Bench & Pinch

2x10 kg + 4 kg 4x15 seconds
4x10 kg 2x8 seconds
2x20 kg/1x25 kg 3x5 seconds

Last hold really gave my left wrist a goodnight kiss. Hope it's nothing serious.

Will do some stretching and contrast baths.

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Wed 25/7/18

Light set practice with Vulcan gripper & dexterity balls.

More steel to play with :grin:

 

 

IMG_0352.JPG

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Thu 26/7/18

Grippers

RBAF 50 mm set for 1.5"
9-9 - 8 singles with 5 second holds

Isometric Hold
Hybrid Elite 165# 3x8 seconds

Contrast bath and rubber band extensions.

Zottman curls and squats later in the evening.

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Fri 27/7/18

Bench & Pinch

IM Blockbuster: Up to 30.95 kg with RH.

IMHH Sup/Pro: 3x10

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Mon 30/7/18

Grippers

RBAF 50 mm set for 1.5"
8-9 - 5x5 with max hold on last rep, 7 seconds RH & 10 seconds LH.

Vulcan "hydraulic" close 1.5" Block Set
Lvl 9 - 3x10 seconds

Contrast bath, rubber band extensions & dexterity balls.

Squat: 1x15

IM Blockbuster: 3x15 seconds

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Tue 31/7/18

Was going to do some bench but I woke up with a terrible pain in my lower back. Been sleeping in a bad way I think. It's so damn difficult to sleep when it's hot like this, buildings are not made for this kind of heat here. Waking up all the time swimming in my sweat :whacked

So I skipped the bench, did some 1HP but I even felt pain doing that.

1HP

RB 50 mm Block
Up to 31 kg with RH. LH gave up around 28 kg.

IM Blockbuster
25.0 kg 10 seconds RH & 6 seconds LH.
28.5 kg 6 seconds RH & no lift LH.
29.0 kg 4 seconds RH.
30.0 kg 2 seconds RH.
18.5 kg 30 seconds RH & LH.
 

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Wed 1/8/18

Light Set Practice with Vulcan, contrast bath & dexterity balls.

Thu 2/8/18

Grippers

RBAF 50 mm Set for 1.5" 
9-9 - 8 singles with 6 second holds.

Silver Bullet with 1.5" Block Set
142# COC#3 - 3x8 seconds RH & 8,4,5 seconds LH.

Contrast bath & rubber band extensions.

Afternoon/Evening

Bench: 8x1

Im Blockbuster: Up to 31 kg with RH then 20 kg for 30 seconds RH & LH

EZ Bar Reverse Curl: 5x15

Squat: 1x15

Neutral grip Pull-Ups: 6x3, these felt easier than before. Probably all the rubber band work I've done that pays off. BW is the same as before.

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Fri 3/8/18

1HP

Gold Bar, which I will call Rust Bar from now on - Up to 25.8 kg. 

2x15 kg plates - 4x1

IM Blockbuster with WOG loading-pin - Up to 28.8 kg LH & 31.8 kg RH. Then 20.8 kg 30 seconds RH & LH.

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Sat 4/8/18

Contrast bath & Dexterity balls

Mon 6/8/18

Grippers

RBAF 50 mm set for 1.5"
9-9 - 4x4 with max hold on last rep, 5 seconds RH & LH. I had to cheat close most of these.

Vulcan Hydrualic Close 1.5" Block Set
Lvl 9 - 1x10 seconds
Lvl 10 - 1x10 seconds
Lvl 9 - 2x10 seconds

Contrast bath, rubber band extensions & stretching.

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