LudwigVan's training log

[eLvarouza]

I had shoulder elbow issues before with the low bar position. The solution I found was to make sure the shoulders are really tight back and the elbows are up. Thinking about 'shrugging the lower traps' helps, and you also must make sure you're very tight when you unrack the bar. If the bar moves during the set you either aren't getting tight enough in the upper back / posterior shoulders, or you're losing some thoracic extension along the way, which is really the same type of thing. Tighten up everything then put it under the bar to unrack it.

[LudwigVan]

I squatted 235 lbs. for 3x5 yesterday. I think you're exactly right eLv, I think the pain has been due to not squeezing my shoulder blades together enough during the squat. I noticed it during yesterday's workout and it seemed to make a big difference, so hopefully that problem will go away. I got my squats on video and I'm very happy with my form.

I benched 165 lbs. for 3x5 and it wasn't too hard. I'm pumped for a 170 PR on Friday.

I did two sets of 9 chinups and ran out of time.

[LudwigVan]

Unfortunately I missed Wednesday's workout due to various cares. But yesterday's workout was pretty good.

Squat 240 lbs. 5/5/5

My arm/shoulder didn't hurt during the lift, but it hurts now, and the pain still flares up when I do a set of chins or something.

OH press 4/5/5

Crappy form on the first set. I got it on video and corrected it for the 2nd two sets.

DL 255 5

I think I've almost got my DL form under control. I meant to lift 265, but I stupidly put 110 lbs. on one side of the bar and 100 on the other. Oops.

[LudwigVan]

Squat 245 lbs. 5/5/5

I wanted to get below parallel. Video confirms that I did, just barely. Shoulder and arm pain doesn't seem to be getting worse, but keeps flaring up. I might skip the squat for a workout or two but hopefully I won't have to. The pain is really sapping my motivation, though.

Bench press 170 lbs. 5/5/5 PR

Finally. My shoulder was hurting but it wasn't too heavy.

Back ext. +10 lbs. 10/10/10

Situp +10 lbs. 10/10/10

Chinup: 9/6

My arm hurt too much.

[LudwigVan]

I had shows with my band Tuesday night and Wednesday night, and my shoulder/elbow have been pretty painful, so I decided not to squat on Wednesday to try and give it a break. I suck, I know.

OH press 125 lbs. 5/5/5

Still messing with form on this one. I worked on squeezing my glutes to keep my back straight and that made me feel a lot stronger, and I tried to remember to get my elbows in front of the bar on all reps after the first, but I was pressing too far in front of my face. I also made sure I was straightening my wrists at the top.

Deadlift 270 lbs. 5

These felt good. Closing in on 300.

[LudwigVan]

My girlfriend came to the gym with me today so I could teach her how to squat. I felt good about my coaching, her form was excellent after I explained it to her.

Squat 250 lbs. 5/5/5

This was really hard.

Bench 175 lbs. 4

I ran out of time after that so I just did 3x10 back extensions with 25 lbs.

[LudwigVan]

I went back today to make a real go at the bench press and...

Bench press 175 lbs. 5/5/5 PR

I nailed it. I felt really strong and solid on this today. Sometimes I try to get a good setup but I get a cramp in my hip partway through the set and have to relax my glutes and my form goes to shit. That didn't happen today though. 185 is in sight.

Unfortunately my shoulder and elbow are still pretty painful. It seems like it might be tendonitis. I've been taking a lot of ibuprofen, which helps, but every lift I do aggravates it. It was hurting after the bench today. I did 8 chinups, but couldn't do another set. Maybe I'll try some more tonight.

I've gotten better at roman chair situps though. I did 3x10 with 10 lbs. today.

[LudwigVan]

2/23/09

Squat 255 lbs. 5/5/5 PR

These weren't as hard as last time. It was funny because there was a jackass on my right doing quarter-squats with 275 and the maxi pad on the bar, and a jackass on my left doing quarter-squats with 275 in the Smith machine.

OH Press 130 lbs. 1/0/0

Unfortunately the pain in my left shoulder and elbow is not going away, despite seemingly correcting my squat technique and taking lots of ibuprofen. It hurt so bad yesterday that I couldn't press for shit. I want to keep squatting because the weight is still going up, but I think I might switch to front squats for a week or so to rehab this injury.

Deadlift 280 lbs. 5

These felt good. People were staring. Dude to my left was doing some kind of rack pulls or something in the Smith machine with straps, piling on all sorts of plates of different sizes. He looked goofy as hell.

[LudwigVan]

2/25/09

Front squat 195 lbs. 5/5/5

I'm going to do front squats for a bit to see if I can get my shoulder to recover. If it doesn't get better I think I may take a week off of training. It's really ruining my workouts. Last time I did front squats I stalled at 215 lbs. I underestimated how hard these would be, but I did them. Definitely going to do 5 lb. jumps from here.

Bench press 180 lbs. 5/5/5 PR

Fuck yes. I'm really starting to feel good about my bench press form. This hip cramp thing that I often get on the bench is definitely what kills it. I'm still struggling with being able to stay tight on the bench without causing that to happen. Anyway, this was hard but I think I can do 185.

Back ext. @ +35 lbs. 10/10/10

Chinups 0

Ouch.

[LudwigVan]

2/27/09

My shoulder is starting to feel a little better, but it's got a ways to go still. I was short on time today and really wanted to PR on the press and deadlift, so I didn't squat.

OH press 130 lbs. 5/5/5 PR

Oh yeah. 135, here I come.

Deadlift 290 lbs. 5 PR

It's getting heavy. I can't wait to break 300.

[natew]

Yup, 315 (3 plates) is definitely a short-term goal of mine. Keep it up mang.

[LudwigVan]

Not such a great workout yesterday. Shoulder pain is lingering, but seems to have dissipated, which is good. I'd really like it to go away entirely, but I'm not sure if I can do that without taking a break from training.

3/1/09

Squat 255 lbs. 4/4/3

These were kind of a mess, but I hadn't back squatted in a week, and my sleep and diet were lacking. Form was loose, the bar felt really heavy. I probably could've made a few more reps but it wasn't feeling right.

Bench press 185 lbs. 5/5/4

Very close. Spotter had to help me on the last rep. I'll get this one next time.

[LudwigVan]

Another shitty day yesterday. I'm having big problems with motivation, in large part because of the pain in my shoulder which just won't go away. I'm not eating well and I procrastinate when I have to go to the gym so I never get there with enough time.

Squat 255 lbs. 5/5/3

I felt miserable doing these. I'm going to eat more and nail this on Friday.

OH Press 135 lbs. 2/0/0

I got two on my first set after a too-brief warmup, then I had to leave. Painful shoulder was not helping. At least I got two though.

[LudwigVan]

Today I ate a big breakfast and tore through some weights.

Squat 255 lbs. 5/5/5

Yes. Last time I wanted to fall down and cry after squatting. This time I wanted to fight someone.

Bench press 185 lbs. 5/5/5 PR

Fuck yeah.

Chinups 9/8/0

My elbow hurt too much. Grr.

Back extension +35 lbs. 10/10/10
Situp +10 lbs. 10/10/10

[LudwigVan]

3/10/09

Squat 260 lbs. 5/5/5 PR

I weighed 173 lbs. yesterday, so this is 1.5x my bodyweight.

OH Press 135 lbs. 4, 140 lbs. 1, 145 lbs. 1

I was going for 135 3x5, but I only got 4 on the first set. Since I knew I couldn't get 3x5 and I was short on time, I went for a 1 RM and got up to 145. I think maybe I could've done 150 but I didn't try.

Deadlift 295 lbs. 5 PR

These went up pretty fast, I wish I'd gone for 300.