Wanted to write a quick update as to what I’ve been up to. I’ve been using the progression I wrote about last week for about a month or two now and have been having pretty awesome results. My Squat went from 415×3 to 445×4. To put this in perspective, I’ve never squatted over 455. Bench has responded pretty well to. In the Deadlift I’ve just made some technique changes so it’s all about giving it time to catch up. I’ve got amazing forward momentum all around. Unfortunately, my old foe, elbow pain, has decided to pay me a visit.
I’m so used to recurrent elbow pain that it’s become a predictable pattern. Every 4-5 weeks into a cycle I’ll usually run into some kind of elbow pain. This time I believe it’s due to the Squat. I tried to train through it, hoping it’d go away but it’s gotten so bad that any kind of training now aggravates it and I need to take the rest of the week off. I’ve literally tried everything in the book up to this point. That said, if anyone has suggestions outside of curls, high-bar squatting, widen squat grip, elbow sleeves, voodoo flossing, etc. I’d be interested to hear it.
Really the only thing I haven’t tried is altering my programming. So my plan going forward is every four weeks, switch out the Low-Bar Squat with the Front Squat for a three week block. Literally just replace every slot with it’s corresponding Front Squat variation. I’m currently doing Belted Squats, Paused Squats, and Beltless Squats and so instead I’d use Belted Front Squats, Paused Front Squats, and Beltless Front Squats. I’d also use the same exact progression.
I fully realize this won’t be at all optimal from a specificity standpoint but if I can preemptively prevent elbow pain by doing this sort of rotation it’s going to be a lot more optimal than just dropping Squats all together. Why not switch to High-Bar Squats? Well, I’m worried that pushing those could still incur some elbow pain. I tried to High-Bar Squat this week and it still hurt. I definitely think it’s worth pushing a quad-dominant movement as I’ve felt my low-bar squat get more and more quad dominant recently and it’s subsequently felt better.
Future Blog Topics
I still have to finish up my Autoregulating the Texas Method series. There’s more to be said there. I’ve also been thinking about writing an article in regards to how we qualify “what works” in our training, be it new accessory movements, progressions, etc.
That said, if anyone has any ideas for blogs I’d be interested in hearing about them!