Don’t call it a comeback

[NovaFlex]

So I’m having some tendonitis pain today in my elbow, which I haven’t had in months... I’m not sure if it’s the volume or the high pulls (I’m leaning toward high pulls).

@Perrin Aybara how does my volume look from yesterday? Would you say it’s too much?

 

[Worf]

What exactly is a high pull? A vert pull, like an upright row?

 

[NovaFlex]

What exactly is a high pull? A vert pull, like an upright row?

It’s an upright row, sort of.. it’s more explosive and heavy. Usually from blocks. I’ll post a video in the chat

 

[Perrin Aybara]

So I’m having some tendonitis pain today in my elbow, which I haven’t had in months... I’m not sure if it’s the volume or the high pulls (I’m leaning toward high pulls).

@Perrin Aybara how does my volume look from yesterday? Would you say it’s too much?

Looks alright to me. What's the frequency? I'm currently researching volume formulas, I'll let you guys know what I come up with. Or if you want to look it up yourself look up "INOL" on Google

 

[NovaFlex]

Looks alright to me. What's the frequency? I'm currently researching volume formulas, I'll let you guys know what I come up with. Or if you want to look it up yourself look up "INOL" on Google

I’ll do some research on it. Do you think Perelipins chart comes into effect here?

frequency is twice a week. Monday volume and Thursday Dynamic, which still ends up turning into volume with the accessories

 

[Perrin Aybara]

I’ll do some research on it. Do you think Perelipins chart comes into effect here?

frequency is twice a week. Monday volume and Thursday Dynamic, which still ends up turning into volume with the accessories

It's tied into Prilepin's, yes. You'll see it all mentioned together.

 

[Worf]

It’s an upright row, sort of.. it’s more explosive and heavy. Usually from blocks. I’ll post a video in the chat

Oh, I think I know what it is. The OLY lifter do them a lot

 

[NovaFlex]

Oh, I think I know what it is. The OLY lifter do them a lot

Yeah.

 

[NovaFlex]

-Volume Lower tonight. Everything moved ok, but I can feel some real muscle fatigue setting in... I think it’s time to Deload and recoup. 4-5 days off should suffice, then come back and start a nice volume block with this cut.


Paused snatch grip DL (2ct @ knee)

225 x8

315 x8

365 x5, 5


Snatch grip DL (no pause)

365 x10 AMRAP


Leg Press

527 5x15


Leg curl

130 x12, 10, 10


Leg ext

100 x20, 15


-tendinitis was horrible tonight..just losing plates felt like my biceps were on fire. So no rows or pulls today, unfortunately.

 

[Btcowboy]

-Volume Lower tonight. Everything moved ok, but I can feel some real muscle fatigue setting in... I think it’s time to Deload and recoup. 4-5 days off should suffice, then come back and start a nice volume block with this cut.


Paused snatch grip DL (2ct @ knee)

225 x8

315 x8

365 x5, 5


Snatch grip DL (no pause)

365 x10 AMRAP


Leg Press

527 5x15


Leg curl

130 x12, 10, 10


Leg ext

100 x20, 15


-tendinitis was horrible tonight..just losing plates felt like my biceps were on fire. So no rows or pulls today, unfortunately.

As @Worf told me once, ice, heat, ice, heat. He also told me about tumeric, glucosamine, fish oil. I have been taking them for a couple months now and way better, not gone but pretty darn close.

 

[NovaFlex]

As @Worf told me once, ice, heat, ice, heat. He also told me about tumeric, glucosamine, fish oil. I have been taking them for a couple months now and way better, not gone but pretty darn close.

Yeah man, I haven’t had a flare up in months. Had just a bit of an ache when I squatted a few weeks ago, but this is pretty bad. I’m gonna do some ice and heating pad and put my massage gun o. It

 

[Worf]

Also topical magnesium helps with joint pain. RogerRabbit turned me onto that

 

[NovaFlex]

Also topical magnesium helps with joint pain. RogerRabbit turned me onto that

Gonna have to pick up some of that. I’m thanks bro

 

[NovaFlex]

Tendonitis is still being a dick. Gonna do another round of heat / cold treatment and the massage gun when I get home.

Just wanted to say: God damn. Snatch grip is no joke. I haven’t felt my upper back this sore in AGES. Between the deadlifts and the high pulls, I’m really hoping to see some growth here once I get back into a surplus.

on another note, I’ve been looking at power racks... so many to choose from, but I’m not looking to spend over a grand on one. Any recommendations?

 

[NovaFlex]

Good thing I decided to take a deload..I woke up with a stomach virus and have been on the shitter all day. I don’t even know where it’s coming from at this point.

 

[Silentlemon1011]

Good thing I decided to take a deload..I woke up with a stomach virus and have been on the shitter all day. I don’t even know where it’s coming from at this point.

Try some of this stuff.
I've had the worst guts (Got so bad once, I dropped from 225 6'1, prepping for a show...down to 155)

I always use these 3 supplements and I'm GTG now.
They are my secret weapons for stomach and shit related problems.

 

[NovaFlex]

Try some of this stuff.
I've had the worst guts (Got so bad once, I dropped from 225 6'1, prepping for a show...down to 155)

I always use these 3 supplements and I'm GTG now.
They are my secret weapons for stomach and shit related problems.

View attachment 124229

Wish I saw this sooner...3 days of shitting my brains out, haha. I lost 6lbs in 3 days from this.

anyhow, I feel better today. With the deload coming to an end tomorrow, it’s time to focus on volume and hypertrophy before going back to Max Effort.

going with the saying “take what works, disregard the rest” I’ll be switching things up a bit and adding Wednesday’s back in as my shoulder / OHP day. I felt I was making the best bench progress when I was working my shoulders every week, as well. With the lack of intensity, I feel this shouldn’t fatigue me too much.

 

[NovaFlex]

Volume upper today. Had 45 mins to finish everything, because the place was packed. Can’t wait for next month when these people leave.


Flat bench

135 x6

185 x6

205 x6

225 x6

240 x6

255 x5


CG Slingshot bench

245 x8, 5, 3


-These fee decent, will have to wait and see how they hit the tris. I have a feeling the overload with Slanger and decent weight / volume is gonna be good. Thanks for the idea PA


DB Row

80 3x8


Neutral grip Chest press machine

115 x20, 18 AMRAPS


Tricep V bar

120 x15, 10, 10, 10

90 x10, 10


I felt like I didn’t get in enough volume. I wanted 2 back movements and a fly, but just didn’t have time.

 

[NovaFlex]

Didn’t plan on doing ME today, but I’ve been aching for 600. Now that I’ve got it, I can just focus on growth.


DL

225 x5

315 x5

405 x5

495 x3

585 x2

605 x1


Snatch Grip Rack Pull

405 3x5


Leg Press

707 5x8


Low Cable Row

130 3x12

 

[Worf]

Hell yea