There is always room for improvement! đŸ’ȘđŸŒ

David Mary said:
I maxed out at about 2.1 x BW on deadlifts and 1.6 x on squat. Strong for average guy, but not for a dedicated trainee.
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I finally worked my way back to 2.1x for 5 reps on deadlifts, 2 weeks ago. Still trying to get back to where I was before the surgery in August.

Getting there, but it’s never quick enough 😅
 
I chose yoga for my workouts. It's very intense and I've never sweat so much in my life. The view is nice too. I will probably die from my chronic health issues one day. When that day comes, I will do it being strong, flexible and with a smile on my face. God bless the inventor of yoga pants.
 
Fonedork said:
Man I think I gave myself this tendinitis thing called golfers elbow from doing pull ups with a too-close grip. Beware
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Golfers, or tennis elbow?

From a standing position with arms at your sides, while keeping your upper arm at your side, raise your hand so your forearm is parallel to the floor, with your hand/fist making a thumbs up 👍.

If the pain is on the inside of the elbow, it’s golfers elbow (medial epicondylitis). If it’s on the outside of the elbow, it’s tennis elbow (lateral epicondylitis).

One key difference between a strained muscle/tendon, vs epicondylitis, is the inflammation.

With epicondylitis, it will generally ache all the time, due to the inflammation, that doesn’t go away with rest (and will hurt even more from muscle contraction).

You do want to make sure that it isn’t something like a partial muscle/tendon tear.

***PSA Especially for folks in a workout thread:
If you weren’t already aware, be very careful about workouts if you are, or have recently been on any fluoroquinolone antibiotics (any of them that end in -floxacin, eg. Ciprofloxacin/Cipro, Levofloxacin/Levaquin etc.). There is a known/documented risk of tendon ruptures with this class of antibiotics, that can persist for up to a few months after a course of these antibiotics (although the majority of associated tendon ruptures occur within the first week to a month after beginning a course of these antibiotics).***

To remediate epicondylitis, contrary to the common advice of rest, one of the most effective things I’ve found, when I developed tennis elbow in the past, is to get a Theraband FlexBar (available on Amazon, in various resistances. The green works well for most guys), and look for YouTube videos on an exercise called the ‘Tyler Twist’ (Reverse Tyler Twist, for golfers elbow).

The exercises are side dependent (eg. Done one way for one side, the opposite way for the other side).

When I first developed LE (lateral epicondylitis/tennis elbow) ~10 years ago, like most people, I tried simply resting it, to avoid aggravating the inflammation, but it just got progressively worse and worse over ~2 months, to the point that even grasping doorknobs hurt (even before trying to turn the doorknob).

Got the FlexBar out of desperation, and felt relief literally immediately after doing the Tyler Twist for the first time. Did the exercise 3x in a row, twice a day, and by Day 3, the pain I’d dealt with for 2 months had subsided significantly. By Day 5, the pain and inflammation had subsided enough, that I was able to go back to lifting weights for the first time since the inflammation began. By Day 7, the pain was completely gone.

If anyone’s been dealing with epicondylitis, try the FlexBar and Tyler Twist/Reverse Tyler Twist. I’ve recommended it to numerous folks (and even loaned my FlexBar to them) who’ve all said the same thing, “Wow
 I was skeptical, but you were right. I could feel the difference after doing the exercise the first time. Huge improvement within 3 days, and able to start working out again for the first time in months, by Day 5-7”.
 
bluemax_1 said:
Golfers, or tennis elbow?

From a standing position with arms at your sides, while keeping your upper arm at your side, raise your hand so your forearm is parallel to the floor, with your hand/fist making a thumbs up 👍.

If the pain is on the inside of the elbow, it’s golfers elbow (medial epicondylitis). If it’s on the outside of the elbow, it’s tennis elbow (lateral epicondylitis).

One key difference between a strained muscle/tendon, vs epicondylitis, is the inflammation.

With epicondylitis, it will generally ache all the time, due to the inflammation, that doesn’t go away with rest (and will hurt even more from muscle contraction).

You do want to make sure that it isn’t something like a partial muscle/tendon tear.

***PSA Especially for folks in a workout thread:
If you weren’t already aware, be very careful about workouts if you are, or have recently been on any fluoroquinolone antibiotics (any of them that end in -floxacin, eg. Ciprofloxacin/Cipro, Levofloxacin/Levaquin etc.). There is a known/documented risk of tendon ruptures with this class of antibiotics, that can persist for up to a few months after a course of these antibiotics (although the majority of associated tendon ruptures occur within the first week to a month after beginning a course of these antibiotics).***

To remediate epicondylitis, contrary to the common advice of rest, one of the most effective things I’ve found, when I developed tennis elbow in the past, is to get a Theraband FlexBar (available on Amazon, in various resistances. The green works well for most guys), and look for YouTube videos on an exercise called the ‘Tyler Twist’ (Reverse Tyler Twist, for golfers elbow).

The exercises are side dependent (eg. Done one way for one side, the opposite way for the other side).

When I first developed LE (lateral epicondylitis/tennis elbow) ~10 years ago, like most people, I tried simply resting it, to avoid aggravating the inflammation, but it just got progressively worse and worse over ~2 months, to the point that even grasping doorknobs hurt (even before trying to turn the doorknob).

Got the FlexBar out of desperation, and felt relief literally immediately after doing the Tyler Twist for the first time. Did the exercise 3x in a row, twice a day, and by Day 3, the pain I’d dealt with for 2 months had subsided significantly. By Day 5, the pain and inflammation had subsided enough, that I was able to go back to lifting weights for the first time since the inflammation began. By Day 7, the pain was completely gone.

If anyone’s been dealing with epicondylitis, try the FlexBar and Tyler Twist/Reverse Tyler Twist. I’ve recommended it to numerous folks (and even loaned my FlexBar to them) who’ve all said the same thing, “Wow
 I was skeptical, but you were right. I could feel the difference after doing the exercise the first time. Huge improvement within 3 days, and able to start working out again for the first time in months, by Day 5-7”.
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It’s the inside/underneath, off that pointy inward-pointing elbow bone. Only hurts when I use it and seems to get better when I stretch it. I feel it when I rack the bar after bench press. I think I was bending my wrist doing rows and other pulling stuff. The reason I had adopted a close grip for pull ups was because I had hurt my rotator cuff and it felt better for my shoulder, but now I have this new problem. I’ll try that flex bar out, thanks for the tip man.
 
Fonedork said:
It’s the inside/underneath, off that pointy inward-pointing elbow bone. Only hurts when I use it and seems to get better when I stretch it. I feel it when I rack the bar after bench press. I think I was bending my wrist doing rows and other pulling stuff. The reason I had adopted a close grip for pull ups was because I had hurt my rotator cuff and it felt better for my shoulder, but now I have this new problem. I’ll try that flex bar out, thanks for the tip man.
Click to expand...
Another change to consider is neutral grip pulling and pressing movements. If you can use a bar/handle/something that gives you a neutral grip, that would minimize stress on the joint
 
As I continue trying to prep for a Murph Challenge this summer, I’ve been alternating my workouts to focus on different things; absolute strength (my primary goal for lifting weights. Trying to maximize my strength before the inevitable decline begins), cardio, and handling volume.

I figure the heavier I can lift, the more negligible that 20lb vest will feel, and if I can train myself to handle more volume at heavier weights, then the same volume with the 20lb vest should feel relatively easy.

Towards that goal, I managed 22 consecutive reps squatting ass-to-grass with the 140lb weighted vest. I’ve also done 15 consecutive reps with the weighted vest and 2x 30lb dumbbells (200lb total).

Curious to see how long it will take to be able to do 30 consecutive squats with 200lbs.

I figure if I can do that for a single set, I might be able to do the CPS (chin-up, pushup, squat) portion of the Murph in 10 rounds instead of 20 (doing 10 chin-ups, 20 pushups, and 30 squats for 10 rounds, vs doing 5, 10, 15 for 20 rounds).
 
bluemax_1 said:
As I continue trying to prep for a Murph Challenge this summer, I’ve been alternating my workouts to focus on different things; absolute strength (my primary goal for lifting weights. Trying to maximize my strength before the inevitable decline begins), cardio, and handling volume.

I figure the heavier I can lift, the more negligible that 20lb vest will feel, and if I can train myself to handle more volume at heavier weights, then the same volume with the 20lb vest should feel relatively easy.

Towards that goal, I managed 22 consecutive reps squatting ass-to-grass with the 140lb weighted vest. I’ve also done 15 consecutive reps with the weighted vest and 2x 30lb dumbbells (200lb total).

Curious to see how long it will take to be able to do 30 consecutive squats with 200lbs.

I figure if I can do that for a single set, I might be able to do the CPS (chin-up, pushup, squat) portion of the Murph in 10 rounds instead of 20 (doing 10 chin-ups, 20 pushups, and 30 squats for 10 rounds, vs doing 5, 10, 15 for 20 rounds).
Click to expand...

Just that you can do that now bro is fantastic, good luck buddy 👍
 
Figured I’d see how long it takes to do 30 reps squatting ass-to-grass with the 140lb vest, then start adding weight until I can do 30 reps in a row with 200lbs.

To that end, got 24 reps in a row this week, with the 140lb vest. The 24th rep felt a bit easier than the 22nd rep last week, but I wasn’t 100% sure I could complete a 25th. We’ll see if I can add another rep or two next week.
 
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bluemax_1 said:
Golfers, or tennis elbow?

From a standing position with arms at your sides, while keeping your upper arm at your side, raise your hand so your forearm is parallel to the floor, with your hand/fist making a thumbs up 👍.

If the pain is on the inside of the elbow, it’s golfers elbow (medial epicondylitis). If it’s on the outside of the elbow, it’s tennis elbow (lateral epicondylitis).

One key difference between a strained muscle/tendon, vs epicondylitis, is the inflammation.

With epicondylitis, it will generally ache all the time, due to the inflammation, that doesn’t go away with rest (and will hurt even more from muscle contraction).

You do want to make sure that it isn’t something like a partial muscle/tendon tear.

***PSA Especially for folks in a workout thread:
If you weren’t already aware, be very careful about workouts if you are, or have recently been on any fluoroquinolone antibiotics (any of them that end in -floxacin, eg. Ciprofloxacin/Cipro, Levofloxacin/Levaquin etc.). There is a known/documented risk of tendon ruptures with this class of antibiotics, that can persist for up to a few months after a course of these antibiotics (although the majority of associated tendon ruptures occur within the first week to a month after beginning a course of these antibiotics).***

To remediate epicondylitis, contrary to the common advice of rest, one of the most effective things I’ve found, when I developed tennis elbow in the past, is to get a Theraband FlexBar (available on Amazon, in various resistances. The green works well for most guys), and look for YouTube videos on an exercise called the ‘Tyler Twist’ (Reverse Tyler Twist, for golfers elbow).

The exercises are side dependent (eg. Done one way for one side, the opposite way for the other side).

When I first developed LE (lateral epicondylitis/tennis elbow) ~10 years ago, like most people, I tried simply resting it, to avoid aggravating the inflammation, but it just got progressively worse and worse over ~2 months, to the point that even grasping doorknobs hurt (even before trying to turn the doorknob).

Got the FlexBar out of desperation, and felt relief literally immediately after doing the Tyler Twist for the first time. Did the exercise 3x in a row, twice a day, and by Day 3, the pain I’d dealt with for 2 months had subsided significantly. By Day 5, the pain and inflammation had subsided enough, that I was able to go back to lifting weights for the first time since the inflammation began. By Day 7, the pain was completely gone.

If anyone’s been dealing with epicondylitis, try the FlexBar and Tyler Twist/Reverse Tyler Twist. I’ve recommended it to numerous folks (and even loaned my FlexBar to them) who’ve all said the same thing, “Wow
 I was skeptical, but you were right. I could feel the difference after doing the exercise the first time. Huge improvement within 3 days, and able to start working out again for the first time in months, by Day 5-7”.
Click to expand...
Goddamn karma for my smartass remarks. Just flared up some tennis elbow of my own. I just ordered the Theraband Flexbar, so hopefully I can settle it down quickly.
 
Fonedork said:
I found this cure for golfer elbow which is, do 15-20 sets of 2-3 chin ups and make it hurt and then it goes away. But I gave away my pull up bar because it was spaced for too close a grip, but it would’ve been ok for chin ups. Doh
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That's roughly what caused it. I was feeling stagnant on chins, so I did a bunch of low rep sets, weighted. Was progressing well but slowly feeling the elbow flare up. It's one of my lesser aches and pains.
 
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