So this wasn’t ideal. After training Saturday, I had hoped I had only suffered a sprained wrist and from past experience, I’d be back to no pain in 3 weeks’ time. But then I noticed I couldn’t fully bend or extend my elbow and there was tension in the lower biceps if I tried to force it. After trying to see if rest and anti-inflammatories would do the job, I went to urgent care orthopedic and got x-rays. So appears I have a sprained wrist (duh) and a fractured elbow (yikes). A small one on the inside of the elbow. So at this point, no lifting/loading of left arm of any kind for 4 weeks and have to wear sling and brace for a week (even while sleeping). Follow up to deem me clear is 8/27. PA indicated due to my age, it could take 6 weeks for fracture to heal. There is still a chance for me to still compete at the competitions I have scheduled at this point (8/28 and 10/9). However, I will see what I have to work with as far as ROM once I can take the sling off and test next week. If I have full ROM back, then I will pursue training as if I were going to compete. If not, then I will withdraw from them and go into rehab and off season training again. With this abrupt change in circumstances, I wasn’t really able to do any training until Tuesday (I did walk on Sunday and did nothing of note Monday).
Mobility Prep
Paused Safety Squat Bar Squats (3 seconds, beltless)
65x3
115x3
165x3
205x3
245x3
285x3
320x3
320x3
320x3
320x3
320x3
Mobility Prep
Paused Safety Squat Bar Squats (3 seconds, beltless)
65x3
115x3
165x3
205x3
245x3
285x3
320x3
320x3
320x3
320x3
320x3
Concentric Safety Squat Bar Goodmornings (beltless, from deadlift height)
65x3
115x3
165x3
205x3
245x3
295x5
305x5
315x5
65x3
115x3
165x3
205x3
245x3
295x5
305x5
315x5
Safety Squat Bar Step Ups (14”)
65x3/3
85x12/12
95x12/12
105x12/12
65x3/3
85x12/12
95x12/12
105x12/12
Band Assisted Nordic Curls/Hollow Holds
lbx8/bwx30 seconds
lbx8/bwx30 seconds
lbx8/bwx30 seconds
lbx8/bwx30 seconds
lbx8/bwx30 seconds
lbx8/bwx30 seconds
Quad Fallbacks (17” target)
bwx8
bwx9
bwx8
bwx8
bwx9
bwx8
Sled Drag Work
235x5 minutes
235x5 minutes
Stretching
Comments: I really needed the release of training. A lot of anxious energy and frustration had built up being stuck with my thoughts. But things are tricky due to the arm right now. Swelling is going down and pain in the wrist is minimal now. So no upper body session on Monday and deadlift focus lower body session for today had to change a good bit. Thankfully, my dad is retired now so he was able to help me with setup and teardown on stuff this session since I can’t use the one arm for that this week. Mobility stuff was a little more leg focused as opposed to core focus since I couldn’t do a plank right now. Then on to actual lifting. Moved the squat rack inside the garage to make it easier on my dad with moving weights and bars around. Started things off with paused ssb squats. Beltless for three count pauses. Kind of surprised by the weight to be used on these as this was close to what I had been struggling with for down sets with a belt some sessions. And legs were still feeling front squats from Saturday and probably all the other leg stuff. These seemed to go pretty well here. Worked up in triples. Next was a substitute for deadlifts. Concentric gms with the ssb. Also beltless. Setup as if I was starting a deadlift. To help reinforce that, I had a bar loaded on the ground. I think this helped me in getting my stance to match my deadlift stance. Worked up in triples here with the plan being 3x5 at RPE 7-7.5. I was feeling pretty good on these. Next was step ups with the ssb. Seeing a theme here haha. Different setup then at the gym so best I had was 14” stable box setup. Empty bar actual felt pretty light. I had issues with this height last time with just the empty bar. So I went up 20lbs. Had to use the smaller plates so as not to hit the garage light/motor. Knees were a little achy but these felt good. I think part of it was realizing the intent was to help with yoke walk and really getting that drive through the box idea down and bracing. I probably could go a good bit heavier but I didn’t want to push it too much considering how much I was struggling to even go to 14” correctly with just the bar two weeks ago and with dealing with the reality of an injured arm. I’m curious to see what I can push these to in the future. Superset of hamstrings and core again. First part being band assisted Nordic leg curls for 3x8 again. Can’t put weight on the left arm so can’t do ab wheel so did hollow holds instead. The Nordics continue to be tough as hell. Like a rep may feel easy and then the next one will be the hardest one I’ve ever done. Feel like these are needed to get the hamstrings up to par. Hollow holds were quite challenging too. Probably because I’ve never done them and unlike the ab wheel, this is constant tension from holding a static contraction. After this was those darn quad fallbacks. Still 3x8 with bodyweight but advised to try and progress by moving further forward and/or moving the target bench back. I’ll have to start keeping track of that. Similar to last week, the first set was just awful, second set felt good (so good I thought I didn’t do 8 and did an extra rep to make sure) and then in-between those levels on the last set. The last item was sled dragging using a harness around my waist. Advised to alternate between forwards and backwards for 5 minutes and alter stance and foot placement. I went heavier by a good bit compared to last time since I was just doing forwards and backwards. Definitely felt this. Clean up was easy due to help and ate dinner before stretching out and then icing knees before bed.
Comments: I really needed the release of training. A lot of anxious energy and frustration had built up being stuck with my thoughts. But things are tricky due to the arm right now. Swelling is going down and pain in the wrist is minimal now. So no upper body session on Monday and deadlift focus lower body session for today had to change a good bit. Thankfully, my dad is retired now so he was able to help me with setup and teardown on stuff this session since I can’t use the one arm for that this week. Mobility stuff was a little more leg focused as opposed to core focus since I couldn’t do a plank right now. Then on to actual lifting. Moved the squat rack inside the garage to make it easier on my dad with moving weights and bars around. Started things off with paused ssb squats. Beltless for three count pauses. Kind of surprised by the weight to be used on these as this was close to what I had been struggling with for down sets with a belt some sessions. And legs were still feeling front squats from Saturday and probably all the other leg stuff. These seemed to go pretty well here. Worked up in triples. Next was a substitute for deadlifts. Concentric gms with the ssb. Also beltless. Setup as if I was starting a deadlift. To help reinforce that, I had a bar loaded on the ground. I think this helped me in getting my stance to match my deadlift stance. Worked up in triples here with the plan being 3x5 at RPE 7-7.5. I was feeling pretty good on these. Next was step ups with the ssb. Seeing a theme here haha. Different setup then at the gym so best I had was 14” stable box setup. Empty bar actual felt pretty light. I had issues with this height last time with just the empty bar. So I went up 20lbs. Had to use the smaller plates so as not to hit the garage light/motor. Knees were a little achy but these felt good. I think part of it was realizing the intent was to help with yoke walk and really getting that drive through the box idea down and bracing. I probably could go a good bit heavier but I didn’t want to push it too much considering how much I was struggling to even go to 14” correctly with just the bar two weeks ago and with dealing with the reality of an injured arm. I’m curious to see what I can push these to in the future. Superset of hamstrings and core again. First part being band assisted Nordic leg curls for 3x8 again. Can’t put weight on the left arm so can’t do ab wheel so did hollow holds instead. The Nordics continue to be tough as hell. Like a rep may feel easy and then the next one will be the hardest one I’ve ever done. Feel like these are needed to get the hamstrings up to par. Hollow holds were quite challenging too. Probably because I’ve never done them and unlike the ab wheel, this is constant tension from holding a static contraction. After this was those darn quad fallbacks. Still 3x8 with bodyweight but advised to try and progress by moving further forward and/or moving the target bench back. I’ll have to start keeping track of that. Similar to last week, the first set was just awful, second set felt good (so good I thought I didn’t do 8 and did an extra rep to make sure) and then in-between those levels on the last set. The last item was sled dragging using a harness around my waist. Advised to alternate between forwards and backwards for 5 minutes and alter stance and foot placement. I went heavier by a good bit compared to last time since I was just doing forwards and backwards. Definitely felt this. Clean up was easy due to help and ate dinner before stretching out and then icing knees before bed.
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