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Squat & Deadlifting Only

dandexter

dandexter

New member
What I'm Doing
For the next month or more i'll only be doing squats and deadlifts (and other versions of them, ie box squats).

Reason
The pain/problem in my right elbow/tricep is at a point now where almost all exercises bring it on. First it was only bench press and chin ups (yeah idk why chin ups were hurting the tricep, but they sure did a lot), however now things ranging from curls to overhead presses to power cleans.

I seem to get this problem a fair bit, i'v tried the old work through it, doesn't work well in the end. All that happens is it gets so bad I can't unrack a easy bench press. I'll be getting some treatment for it in the mean time that has helped fix it a few times in the past.

What This Thread Was Made For?
I thought it might interest people to see how only squatting and deadlifting effected my lifts, and muscle/build for a short period of time.

Current Lifts
BW 106.5kg @ 185cm
Squat 172.5kg ATG
Bench Press 125kg Paused
Deadlift 207.5kg
Military Press 95kg

I'll be doing a routine along these lines...

Wednesday
Deficit Deadlift R&R
ABs

Friday
Squat R&R
High Box Squats 5x3

Sunday
Front Squat 10x3
SLDL 3x5
ABs

I might make some mods to that as I think about it, but thats the rough outline.
 
I hope they and deadlifts increase well. Will work out better with my current life restrictions, work and tafe.
 
Jason Pegg increases his bench without pressing at all. Just build your upper back up loads.
You can also train your triceps without pressing as they are also move the shoulders so shoulder raises are something that can be done
You can take a look at his logs on elitefts.com
 
0ni said:
Jason Pegg increases his bench without pressing at all. Just build your upper back up loads.
You can also train your triceps without pressing as they are also move the shoulders so shoulder raises are something that can be done
You can take a look at his logs on elitefts.com
Click to expand...

Thanks but sorry I can't do those either, same reason lol.

LMD1234 said:
Have you tried seeing a physio/other health specialists?
Click to expand...

Last three times i'v had this problem i'v got acupuncture from my mum's friend. Works a treat, fixed it within 2 weeks nice and easy. Had the same thing in my hamstring one time a year ago, fixed that as well. I would go see someone else but as far as i'm concerned I don't have the money for someone to BS on to me just to get every last cent I own.

I know for sure what brings on this problem, its whenever I press more then 2 days a week. I was fine back when I only pressed 2 times a week on 531 (for 4 months), then started sheiko by the 2nd week I could feel it already.

The Hamburgler said:
Before and after pics plz
Click to expand...

dicko10 said:
pics now
Click to expand...

Maybe

Fuzzy said:
How much direct bicep work are you doing?
Click to expand...

The last month i'v been curling 2-3 times a week bro, at first it amazingly felt like it was working, but clearly isn't now.
 
The Hamburgler said:
I only ask because I'm curious as to what your upper body will look like after (same, smaller, bigger)
Click to expand...

When I did the Smolov squat routine my lats, traps and upper back got huge, I'll post before and after pics a bit later if you want, but they are in different poses. Squatting was the only thing I was doing for those 13 weeks
 
Sticky said:
What did your squat start at and finish at?
Click to expand...

Went from 90kg to 120kg. I was 60kg at the time. TBH I don't think I should have done it and stuck with a 5x5 routine. It said that you could do the routine when you were squatting 1.5x bodyweight but I was a young, naive lifter at the time! I was pleased with the results regardless and it really improved my hill speed, but I probably could have got similar results doing Madcow 5x5.
 
In that case, I'm 100% sure dry needle acupuncture in the elbow will fix this.

Find someone. Stat.
 
I will be able to tell you if it does ^

Sounds like I have similar issues and my problem stemmed from extremely tight forearm muscles, particularly the wrist/elbow flexors. Having them massaged by a myotherapist has helped, having acupuncture/dry needling done on Friday so will see how it goes.
 
unt0uchable said:
RICE, cross friction massages (google it) and doing the stretches contained in the following videos will fix you right up. I had (have) the same problem and it's almost gone. Hasn't caused me a problem in weeks.

Episode 223/365: Fixing Elbow Pain in The Front Rack | Mobility WOD

Episode 57: The Hot Elbow Treatment | Mobility WOD
Click to expand...

Slightly off topic my elbows have been inflaming up on Squat day. I just did some of the mobility work suggested in the video & I could see right away an improvement in ROM.
 
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