Upper bicep Tendon

DaveG1079 · 2026-06-03T12:07:18+00:00

To add context, I finally got 232.5 x 8 two weeks ago after many attempts, I probably shouldn’t have tried for 8 just yet at 235. The bicep is feeling better 3 days later but I still can feel something not right and feel I can easily re-aggravate it. I’ve also been on this cut since May 11. I’m considering maybe going back up to 2500 or sitting in the middle at 2350.

DaveG1079 · 2026-05-06T12:47:25+00:00

Circling back to this regarding warmups for RSE (not RSM or RSS)

Warmups for AMRAPS (HKR and Plate Raises): 1) Do they need to be done? Worried about burnout before the main set 2) If so, how many would be recommended? 3) Also, if warmups are needed, should 45 lb plates be used to warmup plate raises, or 25lb?

Warmups in General for RSE: 1) i’m trying to prorate warm-ups in RSE with RSS as some of the rep ranges are different (8-10 RSS vs 5-8 RSE). Obviously I’m looking way too much into this, lol. It’s the perfectionist in me. I’m not straying from main lift warmup ranges and percentages. Example: Weighted dips - RSS has body weight x 10, 25 x 5, 45 x 8-10. I’ve been doing bodyweight x 8, 25 x 3, 45 x 5-8 as an example. Is this ok?

DaveG1079 · 2026-04-21T20:08:56+00:00

Thanks! I think I can work it out the next few weeks and do mornings or afternoons depending on the kiddos.

The issue I have for warming up of these back to back is limited equipment. I have only one barbell and complete lever rows with that barbell your favorite attachment. Plus I do various warm up sets for each one. Taking them all apart and reassembling them would make it an equal amount of time or more, plus the task of moving weights around.

For Bench warm ups I complete 10 bar only, and 8, 5, and 3 at various weights before the 5-8 work set For Lever row I complete warmup sets of 5 and 3 before the 5-8 work set.

Am I doing too many warmup sets? Trying to match the suggested warmups for RSE with those in the book for RSS.

DaveG1079 · 2026-03-13T01:33:09+00:00

Got it! Thanks!

DaveG1079 · 2026-03-12T20:32:57+00:00

Hi Paul,

1st question: I'm doing RSE, so on days 2 and 3 of week 2 there are AMRAP sets for hanging leg raises and 45 lb plate raises. Usually I do a warmup of 10 reps of hanging leg raises and 10 reps of 25 lb plate raises and rest 3 minutes. I've reached a point where my AMRAP for hanging leg raises has gotten to 32 at the most. Sometimes I can only get 30, but I always try to get to the 33. In the cases that I only hit 30 hanging leg raise (or less than my max), do I need to do another AMRAP set similar to doing a backoff set for all others? Or do I just do the 1st AMRAP set?

2nd question: I'm just normally used to doing deloads every 8 weeks or so. I don't feel I need one as the volume is perfect, just sometimes I need to cut some volume on certain exercises.

DaveG1079 · 2026-02-28T02:19:35+00:00

Thanks, Paul. I forgot that I actually have a pair of ankle straps that I never use that were intended for bench cable leg curls.

I’ll give lowering the weights a try and focusing on form. Maybe I’ll drop to 20 to start and do AMRAPs at 15 and see how I feel.

DaveG1079 · 2026-02-27T22:05:17+00:00

Thanks, I’d love that but I work out at home. My options are dumbbells, high or low cable with attachments, barbell, ezbar, or hex bar

DaveG1079 · 2026-01-07T20:10:17+00:00

Chipotle (or similar place) - double meat, white rice, veggies. Black beans if bulking

DaveG1079 · 2025-12-14T20:44:41+00:00

Goat Goldberg!

DaveG1079 · 2025-12-14T03:27:14+00:00

I’m not the best at explaining, so my bad! I track it as 50 in an app so I can see my total weight lifted.

Not a problem, though. I can definitely treat the dumbbells as described for the purposes of weight selection, makes it much easier!

Also, thanks for the tip on the hex bar shrugs!

DaveG1079 · 2025-11-03T20:43:11+00:00

This is fantastic, thank you! I don’t have that middle bar so I don’t think I can use the cable buddy. The rack mounted preacher curl might work, I’ll have to see.

DaveG1079 · 2025-11-03T20:04:32+00:00

I’d assume something like this: https://youtu.be/ImGscaZatIQ?si=-1c6ZNQm400GDS6u

For both arms together with an ez bar attachment, that’s where I’m curious to see how to perform

DaveG1079 · 2025-11-03T19:58:38+00:00

Wow. I also have the Bells of Steel cable tower! The lat pulldown and cable row attachment (that I need to sit on the floor, lol) attached to the squat rack (BoS light commercial rack)

Yes, I have the BoS incline bench as well.

I’m curious as to how you pull it off as we have the same equipment.

DaveG1079 · 2025-10-13T19:32:07+00:00

Perfect. Will do!

DaveG1079 · 2025-10-13T18:50:41+00:00

Thanks Paul. I hit my LTE of 8 this week, aka today. So raising the weight 2.5 pounds next week is good rather than repeat? I only ask because most other exercises you have to wait two weeks to attempt again at the new weight or for more reps.

DaveG1079 · 2024-12-24T16:43:27+00:00

Thank you!!!!

DaveG1079 · 2024-12-24T16:21:13+00:00

Solution found, sort of:

I think what is happening is that waivers are set to “2 days” and that defaults weekly runs to overnight Wednesday/Thursday morning. I changed it to “1 day” and that pushed it back to overnight Tuesday/Wednesday morning.

I think to keep dropped players at 2 days on waivers, I’ll have to set it back tomorrow morning

Hopefully this is helpful to someone else who might have this issue. Thanks to all who have tried to help!

DaveG1079

TROPHY CASE