Bench Every Day: Week 3 – The Dead Elbow

This week was a plague of left arm not working.

Monday

Bench Press

  • 50×5
  • 55×4
  • 85×3
  • 95×2
  • 100×1
  • 110×1
  • 115×1 @ 4RIR

Lots of warm-up sets because of the weekend off, wanting to get the motor gears greased.

  1. 136×1 @ 2RIR
  2. 120×3 @ 3RIR
  3. 110×3 @ 2RIR

Felt okay. Decided to just do a 5lbs. jump on the drop sets and keep it there for the whole week.

Squat

  • 95×3
  • 135×2
  • 185×1

It wasn’t too heavy but my left arm hurt so much, so I stopped.

Duration: 48 minutes

Tuesday

Bench Press

  • 55×4
  • 65×3
  • 95×2
  • 115×2

Cutting out some warm-up sets, feeling more ready to go than yesterday.

  1. 138×1 @ 2RIR
  2. 120×2 @ 2RIR
  3. 110×3 @ 2RIR

Felt strong enough to try a 2lbs jump. Drop sets felt good too.

Dual Pulley Row

  • 85×10
  • 85×10
  • 85×10

Just trying to get more posterior deltoid and general back development.

DB Lateral Raise

  • 12.5×15

Needed the volume.

Oh yeah, I got my driver’s license today too.

Rest Since Last Workout: 15hrs
Duration: 33 minutes

Wednesday

Bench Press

  • 65×3
  • 95×3
  • 115×2
  • 125×1 @ 2RIR

Really tying it together on the warm-ups.

  1. 140×1 @ 1RIR
  2. 120×3 @ 1RIR
  3. 110×3 @ 2RIR

I really have to respect my RIR numbers for future workouts. These were prophetic.

Squat

  • 45×8
  • 65×5
  • 95×3
  • 135×3
  • 185×1

Elbow still tweaking, I tried a wider grip and the loss of tightness in my upper body made these really scary. Gotta try something else.

Workout Recovery: 12 hours
Duration: 39 minutes

Thursday

Squat

  • 45×8
  • 65×5
  • 95×3
  • 135×3
  • 185×2

So I got it to hurt less by going thumbless, and pointing my elbows down rather than trying to keep them raised. I imagine myself using my palms to simply balance the bar on my traps rather than as a support structure.

I squatted first because my hips were too tight to arch, and then someone stole the bench I have to use to record my sets anyway.

Bench Press

  • 65×3
  • 95×2
  • 115×1
  • 125×1

may have cut too many warm up sets, and the jumps may have been too large, but it seemed okay. I had some issues with my set-ups but it was trending toward getting it right.

  1. 141×0

I didn’t even get close. I got it off my chest but I got stuck below halfway. My spotter was a good friend of mine and she was gracious with encouragement about my getting it next time.

Too fast progress? Too few warm-ups? Not enough rest? Not enough food?

The major problem was my left arm going numb during the rep. Fucking squats, man. I should have just been doing them all along, I’ve lost upper body mobility.

Incline DB Curl

  • 5×20
  • 5×20

I read somewhere that I needed to do more biceps curls to balance my triceps gains from benching, and it might be contributing to my elbow pain to not be doing them curls.

I hate curls.

I forgot to note down the duration, but there was about 13 hours between the last workout and this one.

Friday: Missed a Day

Fortunately the challenge of “Bench Every Day” ended on Tuesday when I passed my road test. So I accepted an invitation to spend the night with my favorite lady.

She’s not my girlfriend, mind out of the gutter, thanks.