Cowboy's Switch the Darkside

[Btcowboy]

You are correct Worf with everything you mentioned. I trained at Westside and we did have deload weeks, only way to keep the damage to our bodies at a minimum. Chuck V was a hell of a powerlifter but on his speed days, they would turn into a hybrid de/me day. He’s also very intelligent and his wife used to do my daughters hair.
All programs have flaws. The biggest thing I learned over the years, and I learned it the hard way is to listen to your body

Was planning deload next week now maybe this week and see how I feel next week. Tendons still hurt, I am positive now its from low bar... anyways thinking getting into PT get them worked on this week and see what next week brings.

Today supposed to be ME upper to a bench of 85% 1RM and after just rolling hose at the firehall doubt my arms can handle heavy bench today.

 

[Btcowboy]

Managed to get in to PT this afternoon. I am going to ask to set up for low bar squat there and have him look where I am putting the stresses on my arms and come up with a path forward to correct it so I can continue to low bar as it seems the best for me... also want either shockwave or laser therapy or something today and I am willing to pay and come back each day this week so I can get back at it pain free....that said no lifting today but will see what I can do the rest of week more deload

 

[Btcowboy]

So PT had me set up under the bar, if elbows are more vertical the wrists are flexed back. Then if I straighten the wrists the elbows go back and I have to torque the elbows in to keep bar tight and not slide down my back. He watched me squat as well. So he did some shoulder mobility work and worked the tendons and damn they hurt more now.

Wants to me to work on shoulder mobility and a hip mobility movement everyday and specifically before bench and squat...

Rest of week will be mobility work and if feeling some light work.

 

[Btcowboy]

Going to also see if I can find a machine shop to put a center knurl on my bar for squatting, for now will use athletic tape and chalk

 

[Rudis]

Going to also see if I can find a machine shop to put a center knurl on my bar for squatting, for now will use athletic tape and chalk

Tape and chalk will help some. Nothing like a new bar with fresh knurls digging into your back

 

[Btcowboy]

Tape and chalk will help some. Nothing like a new bar with fresh knurls digging into your back

Agree, with Covid got whatever bar I could get. Miss the center knurl, will see what I can and keep looking for a second bar too

 

[Worf]

So PT had me set up under the bar, if elbows are more vertical the wrists are flexed back. Then if I straighten the wrists the elbows go back and I have to torque the elbows in to keep bar tight and not slide down my back. He watched me squat as well. So he did some shoulder mobility work and worked the tendons and damn they hurt more now.

Wants to me to work on shoulder mobility and a hip mobility movement everyday and specifically before bench and squat...

Rest of week will be mobility work and if feeling some light work.

Have you tried moving the elbows higher at all. I used to have the same shoulder and bicep problems when I first switched to low bar but I have been good lately. I start my warmups with hands on the plates and just work them inward. I’m really only doing 3-5 sets with my raptor grip and hands inside the uprights on the rack

 

[Btcowboy]

Have you tried moving the elbows higher at all. I used to have the same shoulder and bicep problems when I first switched to low bar but I have been good lately. I start my warmups with hands on the plates and just work them inward. I’m really only doing 3-5 sets with my raptor grip and hands inside the uprights on the rack

Not sure I know what you mean higher?

I pretty much have my pinkies touching J Cups. I use thumbless as most comfortable. I do find I can come in a bit after a few sets... doesnt stop the arm pain... I will see if I can get my kid or my wife to get some close up pics of my set up and grip from a few different angles, not sure when but will try.

I also noticed at 365 the bar wanted to slip down some so cranked the arms tighter to hold it. This is what got me thinking, buy new bar with center knurl but covid killing that idea. Pay machine shop to put on knurl but so far no one can... last option as mentioned tape and chalk to help with bar slippage

 

[Worf]

Not sure I know what you mean higher?

I pretty much have my pinkies touching J Cups. I use thumbless as most comfortable. I do find I can come in a bit after a few sets... doesnt stop the arm pain... I will see if I can get my kid or my wife to get some close up pics of my set up and grip from a few different angles, not sure when but will try.

I also noticed at 365 the bar wanted to slip down some so cranked the arms tighter to hold it. This is what got me thinking, buy new bar with center knurl but covid killing that idea. Pay machine shop to put on knurl but so far no one can... last option as mentioned tape and chalk to help with bar slippage

A7 squat shirt is also an option. I’ll see if I can find some stuff on elbow positions

 

[Btcowboy]

A7 squat shirt is also an option. I’ll see if I can find some stuff on elbow positions

Thanks and will look up that shirt

 

[Btcowboy]

A7 squat shirt is also an option. I’ll see if I can find some stuff on elbow positions

Just ordered the shirt see how it does for me cheaper than a bar right now and may help

 

[Worf]

 

[Brandaddy]

He put it really good at the end. I've broken my medial epicondyle on the left side twice. Seems to make it a lot easier to get tendonitis in that elbow. I didn't low bar squat for a few years because literally one set close to 500 and my elbows were trashed for upwards to a few weeks from the one set.

Obviously it came down to not holding the bar right. Personally what he said at the end was what I attribute to not having any more pain. Other than obviously keeping my shoulders from getting tight, holding it on the back was also tricky and I see a lot of people doing the same things I used to do. When you hold the bar in your hands and don't have it all the way dug into your back it will try to roll off your back making the stress even worse and typically gets worse with each rep as the bar slowly tries to roll off your back. You can stop that by

1. Really working the bar into your shelf until you can basically unrack the bar without even holding it.

2. "Raptor grip". Just make sure your wrists aren't pinned back all the way and that your back is actually holding the weight. After I get it set in on my back, I'll typically have my wrists pinned back at the start and I'll straighten them out and engage my lats. Then I'll drive my neck back into the bar before I unrack.

If none of that helps, you probably just need to give them rest and let them recover. Then you can give it another go on after they're not so beat up. Even if your form is more or less good, if they're already inflamed, it's going to be hard to get them better without quitting lowbar for a bit. Just my opinion. Hope everything goes good man!

 

[Btcowboy]

Took wife Xmas shopping and I decided to drop in on the store I bought all my equipment from... picked up the leg hold down so can decline now, and wheels for my bench this will be nice lol... also grabbed 4 more 10lb plates as thats about as much as she was tolerating me spending today. In a couple weeks heading back down to donate blood so will pick up 8 more 10s which will be the best for my DBs but maxes them at 90lbs.

Arms no better yet, bolting this stuff up got them screaming just wrenching some small bolt up lol FML

 

[Rudis]

Took wife Xmas shopping and I decided to drop in on the store I bought all my equipment from... picked up the leg hold down so can decline now, and wheels for my bench this will be nice lol... also grabbed 4 more 10lb plates as thats about as much as she was tolerating me spending today. In a couple weeks heading back down to donate blood so will pick up 8 more 10s which will be the best for my DBs but maxes them at 90lbs.

Arms no better yet, bolting this stuff up got them screaming just wrenching some small bolt up lol FML

Tell me again who went Xmas shopping???

 

[Btcowboy]

Tell me again who went Xmas shopping???

Ya got me lol

 

[NovaFlex]

I know I posted this before, but this helped me a ton with my arm position.



You might think about spacing out your workouts differently as well. Not sure, man. Personally, I was dealing with it a ton when I came back to lifting heavy again—I changed my days and I only squat every other week (still do accessories) and my bench days are still 72 hrs apart. Along with changing my grip a bit, I don’t notice any more pain.

-Joe Sullivan explains it perfectly in the video.

 

[Btcowboy]

Thanks for all those that have helped with me taking a deload, and vids and advice on the tendonitis and low bar.

I took all last week off, arms hurt all week doing simple menial tasks. Seen PT has some mobility work for my shoulders which I am doing

Weight was only down a quarter pound so need to step up the cut game.... just not happening as quick as one would like.

Plan is to repeat last week except ME lower which I did complete last week. So today instead of Low bar will do a 3 to 5 rep SSB day to keep arms happy. Deads I may do some 3 to 5 rep deficits. Hope the arms feel better Wednesday as it will be ME upper to an 85% single all depends how I feel.

Doing a bunch of auto extraction training starting this week which could be a hindrance on the arms healing but we will see.

 

[NovaFlex]

Thanks for all those that have helped with me taking a deload, and vids and advice on the tendonitis and low bar.

I took all last week off, arms hurt all week doing simple menial tasks. Seen PT has some mobility work for my shoulders which I am doing

Weight was only down a quarter pound so need to step up the cut game.... just not happening as quick as one would like.

Plan is to repeat last week except ME lower which I did complete last week. So today instead of Low bar will do a 3 to 5 rep SSB day to keep arms happy. Deads I may do some 3 to 5 rep deficits. Hope the arms feel better Wednesday as it will be ME upper to an 85% single all depends how I feel.

Doing a bunch of auto extraction training starting this week which could be a hindrance on the arms healing but we will see.

Dude, do you have access to a Buffalo bar? If not, that might be one suggestion that could really help too...The angle is totally different for your grip, but the weight fees the same as a low bar squat on your back. I totally forgot about that, but I don’t even use a straight bar anymore lol. Buffalo / SSB now.

 

[Btcowboy]

Dude, do you have access to a Buffalo bar? If not, that might be one suggestion that could really help too...The angle is totally different for your grip, but the weight fees the same as a low bar squat on your back. I totally forgot about that, but I don’t even use a straight bar anymore lol. Buffalo / SSB now.

No Buffalo just a cheap piece of shit SSB