Grant Voshell's Log

Feb 12, 2013

Bench:
Warm-Up: Bar x5
3x 135, 155, 175
2x 185, 205
1x 220, 235, 250, 260

Was experiencing more pain in my left arm as the sets progressed. The pain was mostly in my elbow and carried up into my bicep brachii, undoubtedly from improper form from low-bar squat on monday.

Bench:
5x10 x135lbs

Did this mostly for the volume and to get some blood flow through my left arm but it didnt really help too much. At home I came across a stretch called "wall angels" so I did a couple of those and that helped quite a bit but some pain is still there. I think I will keep doing these to help with some flexibility

Sorry to hear your elbow was still hurting after that. Your form didn't look too bad from what I saw, but I'm no expert. I just came across this video though, maybe it'll help. Best of luck you you.
http://www.allthingsgym.com/2012/06/low-bar-squat-elbow-pain/

Thank you very much Zack. That second video pretty much nailed everything that I am doing wrong. I do put my thumbs under, I have a pretty wide grip with that, and I tuck my elbows under too. Basically everything I should not do, I am doing. Im definitely looking forward to my next squat day. Thanks again!

Feb 14, 2013

Deadlift:
Warm-up: 135 x3
3x 225
2x 275
1x 315, 365, 405 (PR-Actually locked out), 425 (New PR again, +20lbs), 435 (Fail-lost grip)

Was a little anxious attempting 405, but pulled it right out. Janis was kind enough to lend me some chalk and to spot for this one. She convinced me to pull 425, so thank you for that. Attempted 435, but left hand overhand grip gave out right before locking out. Im just blaming it on fatigue in my forearms.

Deadlift:
4x10 x185 (Mostly for some volume)

Speed Squat:
3x5 x225 (Really focusing on form. Arm didnt hurt too bad. Still a little sore from Wednesday possibly)

Overall, felt really great today. Ive had this on my mind for most of the day.

Nice job on the deadlift PR! Must feel good to slap 4 plates on. I can only imagine..haha

zchaib wrote:

Nice job on the deadlift PR! Must feel good to slap 4 plates on. I can only imagine..haha

Oh yes. Ive been dreaming of the 4-plate club for a while now. I normally do not max out, but I am trying to get a feel for my actual maxes. I would like to pull 450 by the end of the school year. I will be starting Madcow 5x5 the first of March and I feel like this will definitely get me there.

Solid. I've never maxed out on deadlift either, but I would like to just get 405 sometime. I would like to start madcow again, too. I'll probably start that up again around march as well, after I I finish the third cycle of the 5/3/1 bbb challenge. I just hope I don't poop out on the seventh week again though

Nice. Looks like you'll be in good shape for the 28th.

Zack, that would be awesome. Hopefully we can get in the gym together a few times on Madcow. Ive heard great things about 5/3/1 and I wish you the best for breaking week 7. I had a great run with Madcow over Christmas break and I also failed on week 7, so I am eager to get back on that to break week 7 also.

Poage, I want a total of 1025. If I can hit my 3 maxes, that would put me around 1035+. I feel that would be a hell of a bang for my first meet.

Feb 15, 2013

Technique:
3x5 Bar
2x5 135
5x5 225

I varied grip width from narrow, medium, and wide; I also played with my hand placement on the bar, by this I mean having the bar under my fingers, under my palm, and under the base of my palm. All were with thumb over. The best was a medium to medium-wide with the weight under my palm. I really made sure to keep my wrists straight and in line with my forearm.

I still had some pain. Part of it might be because it is still sore/inflamed. Hopefully with some rest this weekend, the pain will dissipate. For now, back to high-bar.

Feb 17, 2013

Bench:
3x Bar, 135
2x 185
1x 225, 250

Reverse Grip Skull Crushers:
8x 25, 45, 65

Was not a great day. First I completely forgot my preworkout. Second, I have been completely exhausted this weekend (Note to self: try to get in bed by 2:30, not 4:45), Third-starting to sound repetitive but the arm was a huge factor. Really seemed to flare up especially early on in the workout and that is why I cut this workout pretty short. Thinking about taking some time off; probably a week minimum. Ill try to hit up the gym a couple of days before the competition next Thursday. Hopefully by then, the pain will be gone. Until then, signing off.

Have you tried an elbow sleeve of any type yet? In the past I had success against bicep pain during Smolov Jr. for bench by using a pair of extra knee sleeves I had. It worked well since they were extremely tight and pretty long, so they reached all the way up my bicep, almost up to my armpit. As a result they were pretty hard to get on though.

More recently I got a pair of Mueller extra long elbow sleeves (6 bucks each on Amazon) that provide warmth and a little bit of compression, and they seem to be helping a bit, but the problem is less severe this time, so I don't know if that would be enough to help you. I also got a single elbow sleeve from Rehband that is supposed to be for tennis elbow, and it includes a couple of velcro bands that you can tighten around your forearm. Haven't had a chance to use it in action yet, but it seems like it might be effective. Probably no better than a cheapie tendonitis strap you could pick up at the drugstore though.

Also, I'm sure you've already thought of this, but you could try some Kwan Loong oil or any other external analgesic if you don't mind smelling like menthol.

I never really thought of a sleeve but Ive had a couple of people message me today suggesting to invest in one. I would like to be as raw as possible but sometimes exceptions have to be made I guess. The pain is similar to tennis elbow. If I could try one out sometime, I would really like that. What about wrist wraps? A couple of other friends suggested those too. What brands are good for sleeves and wrap?

Though your not able to wear them during competition (at least at NASA), elbow sleeves won't put anything on your bench. It's more the compression and heat of the sleeve that helps the pain in the elbow. Most won't be tight enough to put anything on your bench press. I have a pair of Mueller ones that I wear when I press or anytime I have elbow pain and they definitely help with pain relief. I just picked them up at Scheel's in the mall.

Inzer wrist wraps are quite good. I haven't tried any others.. I know Nate has a pair from Elite FTS. They are probably extremely similar. As far as elbow sleeves, yeah, I'd get the long Muellers to start out with like Seth suggested. They can be very cheap. When I ordered mine on Amazon, they were 6 bucks each. Rehband is also known as a good brand for sleeves and support stuff of all kinds. Their knee sleeves are great, can't vouch for the elbow ones, and they are also definitely not as long as the Muellers so they may not reach the part of your biceps that is giving you trouble. Plus they are a few times more expensive. Whatever you go with, I recommend wearing them on both arms since they may alter your mechanics slightly.

Thank you so much guys. When I get the chance, I will run out and grab some. I feel a big shopping spree coming on since I need wraps, elbow sleeves, and wrestling shoes. For now, Ill just stick with keeping my legs, pecs, and back in the best shape I can until the intramural competition.

Feb 18, 2013

Squat:
5x 135
3x 185, 225
2x 275
1x 315, 335 (Fail)

Wanted to work legs today so I switched to high-bar instead of low-bar. Pain wasnt too bad. In fact, I barely noticed it and I do not feel it now. However, I did notice a significant decrease in strength. Hopefully with a little more practice and focus on technique, I should be good for next week.

Deficit DL:
5x 95, 145, 195, 225

Sumo DL:
2x 225
1x 315, 405
5x 315
6x 315
5x 365

Mostly just did this for fun but after a bit, I realized it really activated my glutes. So I sort of substituted for my squat/leg workout and I am hoping that some of it will carry over into my squat. I will keep this idea in my pocket if I want to switch up my leg day.

Feb 20, 2013

Deficit DL (sumo):
3x 135, 185, 225

DL (sumo):
2x 275
1x 315
2x2 365
2x2 385
1x2 405
1x 415
1x 430(Fail), 430 (New PR +5)

Pull-Ups:
3x6 BW (Normal, Wide, Narrow respectively)

Hyperextended Sit-Ups:
15x BW
10x 25lbs
7x 25lbs (overhead)

Felt really slow at the start today but I hit a groove when I started doing plain DLs. Finally worked my way up to 430. First time, I did not get my hips under it at the start. Second time, really focused on form at the beginning and pulled it out. Tanner has to video so hopefully he can post that soon. Normally do bench on Wednesdays but I am going to UI Sports Med on Friday to get my arm checked out. Overall, glad how today turned out.

Feb 21, 2013

Bench:
5x Bar
3x 65, 95, 135, 155, 185
1x 205, 225, 245
3x1 235

T-Bar Rows:
7x 70, 95, 115, 135, 160, 180, 205

Overall a pretty decent day. Giving my arm some rest definitely helped. I really made sure to keep the long heads of my triceps in motion in between sets. I did this by doing reverse grip overhead tricep extensions with 5lb plates; just a couple of reps. I also slowed my rate of increase for bench. Instead of my usual switch between plates and quarters, I would increase the weight by no more than 30lbs at a time. This definitely made a huge difference.

The sets of 235 were 85% of my 1RM and with this I made sure my elbows stayed under the bar, keeping my wrists fairly straight, as well as trying bend the bar in half towards my toes. Definitely displaced the weight evenly over my hand and I recommend that everyone give this a shot.

Feb 22, 2013

Went to UI Sports Medicine today have my arm checked out. They did a total of 6 x-rays: 3 in my elbow and 3 in my left shoulder. Doc concluded that I am way too tight throughout my pecs, delts, and subscalpularis. Basically, is recommending that I stretch a minimum of twice a day and especially post-workout, every workout. Total estimated recovery is 4 weeks. Still should be able to compete next Thursday if I keep stretching til then.

Feb 24, 2013

Squat:
5x Bar
3x 135
1x 225, 275, 315

Used my wrist wraps mostly throughout. That plus stretching 3+ times daily for the past few days did wonders because no pain was in my arm. Had a false grip with my index finger over the knuckle.

Bench:
5x Bar, 95
3x 135
1x 185, 225, 235

I used my elbow sleeves up until my singles and used my wrist wraps after that. No pain.

Deadlift (conventional):
5x bar
3x 135
1x 225, 275, 315

Pretty pleased with the lift today. Did not have any pain in my arms. I mostly just worked up to my openers for Thursday. The lifts were a little slower than I would have liked. I think this is because I jumped up in weight too quickly. I also had Zack go through the commands on my singles which is a lot different than saying them in your head.

Do you know if Zack is competing on Thursday too?

I'd recommend you guys compete at the 6:00-7:30 session, if you have a choice.

KKeough wrote:

Do you know if Zack is competing on Thursday too?

I'd recommend you guys compete at the 6:00-7:30 session, if you have a choice.

As of right now, Zack said he most likely will not compete because there may be some conflicts. I will probably compete at the 6:00 session because I have a midterm early Friday morning and I would like to get some study time in before bed.

Yes, unfortunately I won't be able to compete in the meet on Thursday, I have to take a writing assessment for the accounting major that night, as well as prepare for an exam on friday. School is lame.