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Fitness |OT| A New Era Begins

Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?
 
Oct 25, 2017
5,043
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?
The athlean x channel has some videos on this, he's a physical therapist so id definitely watch those.


https://www.youtube.com/watch?v=7kTNk3qEuLM
https://www.youtube.com/watch?v=S_93yIKub98
https://www.youtube.com/watch?v=qTjDq3_D-FU
 
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Oct 30, 2017
65
Finally got more kg change plates, got 4x1.5 and 2x2.5 all rogue to go with my pendlay change plates (5kg, 1kg, .5kg) and my McMaster-Carr washers which are .25kg.

All KG'd out baby.

Also got 4 100lb YORK plates because i love 100lb plates and vintage plates. I swear home gym stuff is a total addiction.
 
Oct 25, 2017
8,161
i fell off the bandwagon and just binged 2 quarts of ice cream and ate fried chicken over the weekend. luckily it wasn't that bad i guess lmao.
Same. I’m trying to cut beer out of my life and one drink leads to two. And I’m already over my carbs when carb intake is what I’m trying to control just because I always feel like shit. Slippery slope.
 
OP
OP
Dead Prince
Oct 25, 2017
9,196
After more than a year of working out and going from 153lbs to 165lbs (all muscle and water, no fat gain!), I finally look strong enough that someone asked me to spot them.

Feels good bros.
i still feel bad/awkward when people ask me to spot them. its like they asking for a quick death. but half the time they don't need a spot they just want me there.


EDIT: lol Someone from fedex just dropped some supplies off at my work and he just asked me if i go to La Fitness. i said yeah and hes like yeah i see you all the time, youre the one squatting.
 
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Oct 25, 2017
5,043
I've been trying to find the sweet spot between properly resting my body during a deload week, but doing enough to minimize DOMS when i restart my program, does anyone have any recommendations on how to do this?

Last week i did my normal squat routine, but with a bit less weight and only half as many sets, and this didn't do much to prevent doms after squating normally this week.
 
Nov 29, 2017
22
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?
I came here specifically to ask this. Only difference is I've got tennis elbow, same problem different tendon. I've been dealing with this pain for over 4 months now it's completely wrecked my life, no video games, no guitar playing, work is painful.

With summer coming I really want to get back to hiking, mountain climbing and cycling but i'm afraid I won't be able to do any of that without risking a more serious permanent injury. Mine is so bad I get discomfort even when walking any further then a mile.

I tried the flexbar but that just made it worse. I'm pretty desperate, going to see an ortho next month and i'm going to inquire about prp injections. If anything helpfull comes of that i'll let you know.

Does anyone have any experience with PRP injections? I'm worried its just a fad and will be a waste of money (not covered by insurance in America). My wifes uncle had them and thinks it's a miracle cure but i'm not so sure.
 
Oct 28, 2017
635
I've been trying to find the sweet spot between properly resting my body during a deload week, but doing enough to minimize DOMS when i restart my program, does anyone have any recommendations on how to do this?

Last week i did my normal squat routine, but with a bit less weight and only half as many sets, and this didn't do much to prevent doms after squating normally this week.
My deload weeks utilise what would essentially be warmup sets on a regular day as main sets on a deload day. See the comparison below of my "1" session (from 5/3/1) with this morning's deload:

"1" Barbell Squat
47.5kg x 5 (warmup)
57.5kg x 5 (warmup)
70kg x 3 (warmup)
87.5kg x 5
97.5kg x 3
110kg x 3 (can be just 1 rep, until failure basically)

Deload Barbell Squat
47.5kg x 5
47.5kg x 5
57.5kg x 5
57.5kg x 5
70kg x 3
70kg x 10 (until failure)

I don't deload auxiliary exercises, seem to work for being reasonably DOMS free.
 
Oct 27, 2017
15
Long time since I've posted here.

I've had extensive knee pain for years that finally hit the point that I was unable to walk without a limp. My left knee needed patella realignment, resulting in my quad being separated from the tibia and then reattached. Good times. It'll take six weeks of no walking and then another eight weeks of PT to give my knee full mobility again.

To everybody in this thread, take care of your joints an recognize normal pain and bio-mechanical pain that you cannot explain. The backside of my kneecap looks like Morrowind from the scrapping. Odd pops and movement is enough for you to see a doctor. Do what's right for you.

Also, keep pushing.
 

supervga

Storyboard Artist - Netflix
Verified
Oct 27, 2017
696
Long time since I've posted here.

I've had extensive knee pain for years that finally hit the point that I was unable to walk without a limp. My left knee needed patella realignment, resulting in my quad being separated from the tibia and then reattached. Good times. It'll take six weeks of no walking and then another eight weeks of PT to give my knee full mobility again.

To everybody in this thread, take care of your joints an recognize normal pain and bio-mechanical pain that you cannot explain. The backside of my kneecap looks like Morrowind from the scrapping. Odd pops and movement is enough for you to see a doctor. Do what's right for you.

Also, keep pushing.
This is frighting as someone who is feeling some knee discomfort currently.
Have not squatted or deadlifted in 3 weeks and its still "weird".

But going to the Dr is a pain in the butt!
Anything else you learned from your experience?
 
Oct 27, 2017
15
Well, yes. My doctor's specialty was my exact problem. Basically, my quad was aligned in such a way that my kneecap didn't trace properly. The surgery was less than an hour. It sucks, but if you cannot squat you need to get it fixed. I can walk, but it's painful. Granted, I've only been out of surgery for week. However, I mostly use crutches.

I have to move my knee back and forth slowly to keep range of motion. The surgery spot is stapled. Not too bad, but it's a cool scar in the long run. Despite the surgery pain, there's no popping and no pain from kneecap motion. I'd recommend seeing a specialist and seeing if that's the issue.

EDIT: I was terrified. I thought I wouldn't be able to walk. I thought I would be broken. Honestly, I wish I had it done years ago. No more dark elf kneecap.
 
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Oct 30, 2017
1,744
I've been out of the gym since February, and I wasn't super consistent at that time either. I was trying to work on my planche and I don't know what I pulled but I think it was either a front deltoid muscle fiber or the long head of the biceps. Possibly a stabilizer, idk it is deep in the front shoulder area.
I've just been resting, doing random shit here and there and it has gotten better. Random shit mostly involved pulling exercises*

It sucks though, I had a good run going at the gym even though I wasn't consistent. I was able to do a pull up +70 lbs!
A bonus of this time off though has been the weight loss ironically. I feel like it has made me better with technique for body weight exercises because of the loss of resistance.

Hit 405 on deadlift.
Now the road to 500 begins
Hell yea! Nice good work, 405 is a bitch to pull.
 
Oct 25, 2017
42
Has anyone dealt with golfer's elbow (tendonitis)? I took about 8 weeks off from December to February, and was still experiencing discomfort when doing certain exercises or motions. I've decided to try and manage it instead of just becoming sedentary for however long it takes to fade. I use the flex bar and do exercises for grip and finger extension to try and strengthen that area. Am I missing anything obvious, other than sitting on my butt for the next several months?

I had pretty bad tendonitis which caused me to pause for a few weeks. It was starting to cause issues in other areas of my life and I had some associated numbness in my hand forearm on the impacted arm. I was ultimately able to resolve it by not doing skull crushers anymore. It wasn’t obvious while performing the move, but removing them from my routine resolved my issue.

Maybe a certain exercise is causing your issue. I kind of just went through my routine removing things for a week at a time and seeing if I noticed an improvement.
 
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.
I’ve been eating at around maintenance on 5/3/1 since the start of the year and have gained ~2kg since I started at around the same body fat (~15%), which jibes with what people say about noob gains - as a beginner you just need to accidentally glance at a set of weights and you’ll gain muscle. I’m not planning to bulk until I need to (ie when my lifts start to stall).

Apparently, people with more weight to lose (above ~17% body fat and up) can gain muscle and lose fat at the same time as beginners, but I have no experience with that.
 
Oct 25, 2017
5,043
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.
To gain muscle and lose fat at the same time you will have to be very precise with your calorie count. You need to do a slight deficit so you will lose fat, but not so large a deficit that it prevents muscle growth.

This process is much much easier for someone whos never lifted before, and you arent going to lose 20 lbs doing this, weight loss on such a small deficit will be slow.
 
Oct 29, 2017
363
To gain muscle and lose fat at the same time you will have to be very precise with your calorie count. You need to do a slight deficit so you will lose fat, but not so large a deficit that it prevents muscle growth.

This process is much much easier for someone whos never lifted before, and you arent going to lose 20 lbs doing this, weight loss on such a small deficit will be slow.
Yeah. I kinda figured. I just finished up Starting Strength and got back into my old 5/3/1 routine.
 
Oct 30, 2017
1,744
Does anyone have any thoughts on keto while doing 5/3/1? My goal is to primarily gain strength, but it would be really nice if I could lose about 20lbs as well.
For all the things I've read, to gain and lose at the same time is often counter productive to your goal.
To gain = eating lots
To lose = eating less
It is contradictory. If you try to do both then you must sacrifice from the other, ie. you won't get as strong if you're also trying to lose weight.

I would stick to one goal at a time. Do a program where you focus on strength for a month or two, then focus on cutting fat for a month or two. This way you get as much strength as possible then when you're cutting you try and maintain that strength level though it may drop a little but in the grand scheme of things that's not a big deal.
 
Oct 29, 2017
363
Yeah i agree with Tuorom

Id either focus on getting stronger or getting leaner, but thats just me.

Do whatever you’re comfortable with.
Yeah I’m gonna follow with y’all’s advice and just focus on strength right now, and let the program do the work with the weight.

It’s been about 4 years since I’ve really focused on lifting. Depression, addiction, and self-hatred got in the way. I’m thankful I’m back to the point where I can enter the 5/3/1 program with decent numbers right now.

I’ll focus on strength, but keep a very small caloric deficit. I will definitely will keep you guys posted. Thanks!