awesome friday

Week XI, Workout C

Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! — and so am not happy about how I feel. Squats, however, are consistently rewarding. So here I am. I enjoy in spite of myself.

Warm-Up: Airdyne Cycle, about 3 minutes; single under jump roping: 200 revolutions.

Mobility work: shoulders, hips, hams, quads, calves, wrists & forearms, ankles.

Squat: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 230 / 3 x 5 x 235.

As shitty as I feel, this session had me high all day. On May 27th, 2011, I set my all time squat 1 rep PR at 235. I haven’t squatted that number since then. Today, that was my five rep workset. A new PR for 5 reps, and… obviously the old PR is blown away, as in a typhoon.

Wrist and Forearm Rehab: unfortunately, my epicondylitis symptoms have been returning after the past couple of sessions. They actually START to hurt with the squats. Which makes a certain amount of sense, and, wouldn’t you know that KStar lists back squats as a cause of forearm pain in his MWod Post on Forearm Pain. Anyway, this is what I did: pronated and supinated wrist curls: 5 x 20 x 8 lbs DBs; then, 3 x 12 x 15 lbs FatGrips DBs: curls and presses; bent over rows and benches.

Push-Ups: 4, 4, 3, 3, 3

Pull-Ups: 3, 3, 3, 2, 2

Time ran short, and I cancelled my conditioning. Feeling like hell anyway, it didn’t recommend itself to me.

Planning Notes Regarding Forearm/Wrist Rehab

Going to start switching up my forearm / wrist rehab now. While what I’m doing has clearly been “working” to get my arms used to holding weights (and it’s even having an effect on my physique), my forarms are getting burned out, painful, and grody. It’s too much work now and not enough rehab. So it’s a good time to change things. I’m scheduled to switch to 20 lbs DBs on Monday, and I have only one month left until it’s going to be time for me to start going overhead with barbells. OH YEAH. At that point I’m going to start actually doing real weightlifting, and this “rehab” shit will mean less. Nevertheless, I’ll probably continue doing it just to see what happens.

I’m going to keep the rep schemes more consistent, slow down the progression, and break up the exercises to give myself a better chance of recovery day to day.

All days: pronated and supinated wrist curls

Mondays: Bent Over Row & Press; Curls.

Wednesdays: High Pulls & Bench; Reverse Curls.

Fridays: Reverse Flyes & Triceps Extensions; Hammer Curls.

Rep scheme and weights as follows.

For the pronated and supinated wrist curls, start with 10 lbs and increase once per month. Week 1: 5 x 5; Week 2: 5 x 8; Week 3: 5 x 10; Week 4: 5 x 12.

For the rest, start with 20 lbs DBs w/ FatGrips and increase once per month. Week 1: 5 x 3. Week 2: 3 x 5. Week 3: 3 x 8. Week 4: 3 x 10.

Plus: 2x per day 2 minutes forearm tissue massage w/ lacrosse balls, per the K-Star Mobility Wod linked above. First time: AM or after workout. Second time: PM (before dinner). Gotta deal with these tissues now!


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