Nope. I've never needed them. I think if this elbow keeps being grumbly I'll have to spend some cash and go see a physio. It seems ok with pushing moves, but definitely grumbles when I'm pulling things (including opening doors) or picking up heavy things.
I used to suffer these same irritating elbow problems that would flare up unexpectedly. I also sit at a desk and work on computer all day. What I found very helpful is this ... An Easy Fix for Tennis Elbow? I got a flexbar from amazon about four years ago (I got a blue one since I have Popeye forearms from sword practice), and used it for 5 minutes twice a day. After about two weeks, I was pain free. I still keep it and will use it for a couple of days whenever it flares up (very seldom any more).
Thank you! I'll look into that. I also need to dig out my finger bands to see if using them helps. I have also set up a second mouse on my work PC so I can alternate hands. 11/08/16 Cycling 30 mins stationary bike Varying resistance I bought a new cycle helmet so I might actually take the bike out on the road at some point soon!
13/08/16 Morning Session ~ 1 mile walk Mobility Drill 1 Squat 14kg 1x5 18kg 1x5 21kg 1x3 26kg 1x5 30kg 1x3 34kg 1x5 1 Leg Deadlift 20lb dumbbell 5x5 Barbell Good Morning 20kg 5x5 Barbell Glute Bridge 50kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights Evening Run 5 mins then 2 mins walk 1 min run 2 mins walk Did 2.5 miles in total 14/08/16 Football Bar Bench Press 1x5 11kg 1x5 13kg 1x3 16kg 1x5 19kg 1x5 21kg 1x6 24kg Barbell Overhead Press 23kg 5x3 Rear Delt Raise 20lb x2 5x5 Elbow is still painful, so no pulling moves at the moment. Didn't do an evening session because the Olympics distracted me.
15/08/16 Lunchtime walk ~1 mile AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle 16/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle Evening Session Deadlift 1x5 29kg 1x5 37kg 1x3 43kg 1x5 51kg 1x5 58kg 1x5 66kg Switched to mixed grip for the last 2 sets Pistols (partials) 5x5 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg
Dodgy ankle, eh? Might try plie/grand plie/releve in first, second, fourth, and fifth positions. This explains demi and grand plie: [ame="https://www.youtube.com/watch?v=sWfF0b6BX0E"]How to Do a Plie Ballet Position - YouTube[/ame] The five positions are thus: https://search.yahoo.com/yhs/search...hspart=avast&hsimp=yhs-001&p=ballet+positions 3rd is more for artistic things and I rarely use it outside centre routines. Anyhoo, just do demi-demi-grand in 1st, 2nd, 4th, 5th, then reverse the order and the feet (if right foot moves forward in 4th and 5th, move it to back on the second half of the exercise) Hope this helps! It works for me-ankle, leg, knee, lower back, and hip problems alike.
Thank you. I'll keep those in mind. So far, the calf raises seem to be working wonders - particularly seeing as I've only been doing them since Saturday! 17/08/16 Evening Session Interval Run 2 x 0.25 mile easy warm up. 5 x 0.1 mile faster. Aiming for and 8 minute mile pace. Morning and evening calf raises
18/08/16 Morning and evening calf raises 19/08/16 Morning and evening calf raises 20/08/16 Morning Session ~1 mile walk Standing One-Arm Landmine Press 2x5 10kg 1x3 12kg 1x5 14kg 1x5 16kg 1x12 18kg Dumbbell Bench Press 5x3 2x25lb Mobility Drill 1 Evening Session Snowboarding 2hr pass at snowdome Morning and evening calf raises 21/08/16 Mobility Drill 2 Squat 16kg 1x5 19kg 1x5 22kg 1x3 26kg 1x5 30kg 1x5 34kg 1x5 1 Leg Deadlift 25lb dumbbell 5x5 Barbell Good Morning 22kg 5x5 Barbell Glute Bridge 50kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights Morning and evening calf raises
22/08/16 Morning and evening calf raises Evening Session Interval Run 2 x 0.25 mile easy warm up. 5 x 0.1 mile faster. Aiming for and 8 minute mile pace.
23/08/16 Football Bar Bench Press 1x5 11kg 1x5 14kg 1x3 17kg 1x3 20kg 1x3 23kg 1x4 26kg Barbell Overhead Press 24kg 1x3 4x2 Rear Delt Raise 20lb x2 5x5 Morning and evening calf raises
24/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x12 25/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x12 26/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x12 27/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x13 28/08/16 AM and PM 4x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x12 29/08/16 AM and PM 8x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 1x10 Expand you hand bands White band 3x12 Deadlift 1x5 31kg 1x5 39kg 1x3 47kg 1x3 55kg 1x3 62kg 1x3 70kg Switched to mixed grip for the last 2 sets Pistols (partials) - increased the depth of the squat 5x5 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg
30/08/16 Standing One-Arm Landmine Press 1x5 10kg 1x5 11kg 1x3 13kg 1x3 15kg 1x3 17kg 1x8 19kg Dumbbell Bench Press 5x3 2x25lb AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12 31/08/16 Squat 16kg 1x5 20kg 1x5 24kg 1x3 28kg 1x3 32kg 1x3 36kg 1x5 1 Leg Deadlift Body weight 5x5 Barbell Good Morning 24kg 5x5 Barbell Glute Bridge 55kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12
02/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12 03/09/16 Afternoon Bench Press 1x5 11kg 1x5 14kg 1x3 17kg 1x5 21kg 1x3 24kg 1x5 27kg Sets 1-5 done with a football bar. Set 6 done with a normal bar Barbell Overhead Press 24kg 3x3 2x2 Rear Delt Raise 20lb x2 5x5 Evening Session Interval Run 5 mins 30 run / 2 mins walk then 1 min run / 2 mins walk to complete 2.6 miles AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12
04/09/16 AM and PM 8x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 2x10 Expand you hand bands White band 3x12 Deadlift 1x5 31kg 1x5 39kg 1x3 47kg 1x5 58kg 1x3 66kg 1x2 74kg Switched to mixed grip for the last 2 sets Pistols (partials) - increased the depth of the squat 5x5 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg
05/09/16 Standing One-Arm Landmine Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 16kg 1x3 18kg 1x6 21kg Dumbbell Bench Press 5x5 2x25lb AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12
06/09/16 and 07/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand you hand bands White band 3x12 08/09/16 Squat 16kg 1x5 20kg 1x5 24kg 1x3 30kg 1x5 34kg 1x3 38kg 1x5 1 Leg Deadlift Body weight 5x5 Barbell Good Morning 26kg 5x5 Barbell Glute Bridge 50kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights arm AM and PM 8x15 standing calf raises PM Band pullaparts 2x10
09/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand your hand bands White band 3x12 10/09/16 AM ~1 mile walk Mobility Drill 1 Start of Wendler 5/3/1 Cycle 5 Bench Press 1x5 12kg 1x5 15kg 1x3 17kg 1x5 20kg 1x3 23kg 1x7 26kg Sets 1-5 done with a football bar. Set 6 done with a normal bar Barbell Overhead Press 24kg 5x3 Rear Delt Raise 20lb x2 5x5 Evening Session Snowboarding 2hr pass at snowdome AM and PM 8x15 standing calf raises PM Band pullaparts 2x10
11/09/16 AM and PM 8x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 2x10 Expand you hand bands White band 3x12 ~ 1 mile walk Mobility Drill 2 Deadlift 1x5 33kg 1x5 39kg 1x3 45kg 1x5 54kg 1x5 62kg 1x5 70kg Switched to mixed grip for the last 2 sets Pistols (partials) - increased the depth of the squat 5x3 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg Time to rethink the deadlift progressions. I think the 5/3/1 is increasing the weight to quickly for me. I really struggled with the 70kg x5 tonight. Either I'll reduce the weight increases to smaller increments, or maybe change the number of reps and, maybe, start adding in some heavy singles.