I just remembered the feeling of two minute sets of leg presses. Talk about looking like a newborn fawn when you get up.
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As in 30-10-30? Or just regular work?
I have read about this 30-10-30 thing, and it reminded me of a method I used to use. I canāt remember where I had adapted it from (or stole it from), but it would be a āslow-hold-explodeā.
Ex:
1 minute of very slow push ups, getting 6-8 reps
1 minute plank hold
1 minute Max set of push ups. Rest/pause as needed.
This would be done with no rest or time gap between them. Just a timer that goes off each minute. This is deceptively tough. In fact, I would usually just do one Max Set to failure for the last thing.
Others:
1 min slow goblets
1 min mid-rep pause or wall squat
Max set squat jumps
1 min slow shins-to-bar HLR
1 min L-sit hold (or knee bent hold)
Max sets knee raises
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Really either way, but specifically 30-10-30. I just think the fact that those exercises donāt really require coordination or mastering the movement pattern that they lend themselves better to 30-10-30 for quad growth. However, this is a great superset done in traditional rep cadence fashion as well!
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Hey man we were all teenagers once.
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Nice one!
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Are you going to do the 30-10-30 work outs. Iāve been interested in them for a while. As a āshit - i only have 10 mins to get a work out doneā fill in. But Iām not sure its worth it.
My main issue is the once a week literature I keep seeing. I think Iām right in saying Dr Darden recommends or at least states that 1/2 full body training once a week is fine. Iām never too sure a out this. It just seems a bit to āeasyā.
Absolutely not as a full workout scheme at this stage, no. Iām looking to try a few exercises here and there, essentially as assistance to my main work and see if I can add some more tools to my toolbox. So, for example, my next training block, when I can shake this knee pain off, will be a main lift with planned 531 progression, some kind of planned supplemental work, then assistance, which will be simply listed as āquads, back, coreā or whatever. Thats where I see 30-10-30 or the like making an appearance.
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T-ransformation week whatever: 194.8lbs
Nutrition was ok this week again, probably 90% compliant. Hit a few days of increased stress towards the end of the week, which hasnāt helped, but the big issue has been my knees. Theyāve been playing up in various ways since my Litvinov mash up, always slightly niggly and annoying, but never enough to actually stop me doing anything. Most of it seemed to be healed up and ready to go, but throughout Friday the back of my left knee got steadily worse. Into Saturday and I was definitely slowing down and starting to hobble. This morning the pain was so bad I had to lean over and grab one of my knee sleeves before I got out of bed and hobble around holding onto stuff until I could get hold of some Nurofen. I can just about be productive with painkillers, a knee sleeve and keeping moving but its far from ideal. The pain is right in the back of the knee, so Iām assuming some sort of ligament or tendon issue. I think the plan will be to cut all leg related training for this week (ie. Almost everything except bench), cut some calories to compensate and try and prep as much as possible for next week in the hope that Iām recovered.
Frustrating, especially without seeing any obvious cause.
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Tough to read. Feel better soon. Would you ever experiment with healing peptides like bpc 157?
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Burst out laughing at this one
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Get some rest @dagill2 my man
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Finally getting your training priorities right bro!
Hope the leg heals up soon.
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Nothing wrong with this plan!
Nice! 
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@Frank_C @alex_uk @ChongLordUno @throwawayfitness thanks guys.
Erm, maybe? If it was a consistent issue. It hadnāt really crossed my mind to be honest, I donāt normally hurt myself too much.
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Sorry to hear it man - hope your knees will recover fast and completely.
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I feel you for I have the exact same recurrent problem, last time when I started sports school and was going back to olifting a lot.
Iāve heard people say it was the popliteus muscle but I would tend to agree with you. It only happened on my left knee and on this one they took both a tendon of the semi-membranous (one hamstring) and the gracilis (the most medial adductor). Also this knee is less mobile and my left hammy is less strong.
I donāt know if this could apply to you butā¦ I just kept pushing through it until it didnāt hurt.
I have improved my mobility on both legs though and it certainly helps, and I advice you do the same. My left hammy is still weaker but Iāll work on it.
I would also advise you to do a fair amount of leg curls, like 2x a week before your main quad work like squats. The fact that it happened after sprints would point towards this muscle group.
Slower eccentric would probably be a good call, like 2 sets of 8-10 with 3 secs eccentric, and then later you could try the 2/1 technique with a 4-5 eccentric
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@doomyguy Thanks man, day with little man today, so not all bad. He called me at work yesterday crying because he was missing daddy so I would have pulled todays session anyway. Taking them both to an intro to martial arts class later, then probably a treat dinner of some sort, so it promises to be a good one.
@aldebaran thanks for the advice man. That definitely would make sense, my hamstring work has definitely declined and declined over the years as I became increasingly convinced my hamstrings were my strong muscle group and my quads needed the focus. Fast forward a number of years and my deadlift has dropped over 100lbs and iām squatting more than ever. Maybe time to reassess.
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Iām sure a big manly motherfucker like you @dagill2 will be back in action ASAP
Go and eat some black pudding for fucks sake man
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