[quote]mjnewland wrote:
Killer work Brett. What kind of PR are you hoping to get out of this program?
[/quote]
Thanks MJ.
My current PR is 440 and this is my thinking,
462 - should (according to the program) manage this, I would be satisfied, but not overly pleased.
473 - not impossible, would be very happy with this.
484 - Probably dreaming, but would be ecstatic.
Finally got an appointment through to see a knee specialist next Tuesday.
What’s the betting he says I’ve got to quit lifting and that “the human knee was never designed to squat deep with over 400 lbs…” blah…blah…blah…
What’s more Tuesday was going to be my 1 rep max test day. Now I don’t know whether to delay it or bring it forward. Is he likely to hurt me twisting me around and examining me etc?.
I dont know what to do now.
“Furthermore â?? and this should put the nail in the coffin â?? in a study titled Patellofemoral joint kinetics during squat in collegiate women athletes by Salem and Powers, it was shown that there was no discernible difference between three different squat depths (70, 90, and 110 degrees of knee flexion) with regards to patellofemoral joint reaction force and patellofemoral joint stress. (Clin Biomech (Bristol, Avon), June 1, 2001; 16(5): 424-30)”
From this article
You could print it and bring it with you to the doc.
Brett, wish I could help answer that. I tend to lift more by feel than advice. Docs are usually conservative, so you may be right with your bet. I, personally, like to push it until my body tells me to back off.
When my spondy became a perpetual pain in the back, I backed off…but haven’t given up on a return to lighter work. But that’s just me. And I may regret having pushed it.
C_K - Thanks for that.
LS - Regardless of what the specialist says I will definitely carry on lifting. I don’t think I could stop to be honest. But I may have to change things about a bit. We shall see.
02/02/2011
RUSSIAN SQUAT ROUTINE WEEK 6 W/O 1
Back Squat @ 430 x 2 reps
@ 440 x 2 reps
GHR @ bw x 5-5-5-5-5
Dips @ bw x 10-10-10-10-10
DB Curls 47lb’ers x 5-5-5-5-5 (performed the GHRs, dips and curls as a circuit)
Not too chuffed about tonight. Decided to up the 2nd set of squats to 440 (my current PR) but they didn’t go up as easily as I’d have liked. May have to lower my expectations for next Monday’s max attempt. Maybe 451-462 will be possible but 484?, no chance.
On a more positive note, this cover the mirror and focus on a point high on the wall stuff has really enabled me to grind out a rep while keeping my back straight, whereas before it would’ve rounded. And it’s stopped me pitching forward on heavy attempts which is great.
On a negative note, It seems my shorts earn me 2 points on the squat douchbaggery scale. (see: The squat douchebag thread. PL forum).
2 x 430 and 2 x 440
You’re going to need to buy some more plates soon, I think. Well done!
That last one was a grinder. You are so deep. (Squat wise, although you might be mentally deep as well. I can’t really make that statement, though.)
There’s nothing wrong with your shorts.
Totally cracks me up (in a good way!) that you’re trying to make this routine harder. And to echo a comment from someone else earlier, your right knee caves noticeably more than your left under max effort. Is that the bad knee?
Great, great squats, Brett. Awesome work.
As for the knees wanting to pitch inward, what helped me was pointing my toes a little further out. I have no idea if you would feel comfortable trying it. Or if you even see it as an issue. Keeping your heel placement (width) the same and just moving your toes out maybe an inch will, hopefully, make caving in harder.
Of course, I don’t squat right now. So take it for what it is worth.
jebus thats great squatting…
way to go brett. doubling your max is awesome.
if I had to bet, I’d say you’re good for at least 460. Assuming the max won’t happen after a full training session.
Take the extra day of rest. The knee doc will twist and turn, but not with any real force, I don’t think he’ll give you much pain, certainly nothing that will last until the next day.
I am squatting vicariously through you
I’ll second the advice to point your toes out a touch more. I was quite a knee caver when I started squatting and that helped me.
I hope you get good advice from your doctor. Do you have anyone local that specializes in athletes? It makes a difference between someone being overly conservative and freaking out and telling you to quite and someone that recommends minor touch ups that can fix the issue. We have an ART guy locally that specializes in strength athletes. I’ve gone in with things I thought were serious. They never have been. He’s recommended a few exercises and it’s been all good. I’m just assuming your knee isn’t serious and just needs a tweak.
thats a brutal circuit, and some sick squats - well done
Nice form (RDL, Squats).
I’m here to learn.
Thanks for the examples.
I definitely gotta go back farther in your log.
Love your tune selection.
GREAT JOB!!
DCA - I have got a stack of 10kg plates but I might treat myself to another pair of 20s to give myself more space on the bar. Besides big plates look better.
KP - yeah it was a grinder, I seem to be having alot of those lately unfortunately.
Joe and WB - Thanks for the nice comments guys.
LS - Thanks I’ll try the toe thing after I finish this routine and let you know how it feels.
Null - Thanks for looking in, glad you like my tunes.
Punnyguy - I’m only making it harder because I’m such a coward and I thought by doing the reps with 440 it would take away a bit of the fear when I attempt a new PR. You’re correct my right knee is my worst knee, (they’re both dodgy) but I can’t blame it for my knee cave. My knee problem is just crunching and cracking and associated pain caused by general wear and tear.
O - I’ve waited about a year for this appointment. I don’t think I’ll tell him I lift, he might be less sympathetic if he thinks it’s self inflicted. It’s not a major issue I think it’s just a few bits of cartilage floating about. I’m hoping I’ll just get a bit of a “hoover out”.
MJ - According to the tables 2 x 440 should give me 462 which is about what you said. From experience I think I’ll only have two decent attempts in me. I think I’ll w/u as usual, (no workout beforehand),
220 x 2
286 x 2
330 x 1
374 x 1
418 x 1 and then I’m thinking add another 44lbs and go straight for 462. If I get that, then either 473 or 484 depending on how easily it goes up and if I fail go for it again.
Bulldog - Thanks man.
04/02/2011
Power Snatch @ 110 lbs x 5 sets of 2 reps
RSR WEEK 6 W/O 2
Back Squats @ 345 lbs x 6 sets of 2 reps
GHR @ bw x 6 sets of 5 reps (supersetted the squats and GHRs)
Penultimate workout on this damned routine and I can’t wait to be done with it. Followed it exactly to the letter all the way through. 270 reps down and 2 to go. I haven’t missed one yet, but I’ve come very close.
I had to stop taking my anti- inflammatories after Wednesday’s w/o so I can feel to tell the Doc where it hurts, so tonight was pretty uncomfortable. In fact I’m not sure if I’m even going to be able to go for my max if I feel like this. I think I’m going to have to have my appointment,(Tues pm) start taking my pills immediately after, wait a day or so for them to kick in and then go for it on Wednesday or Thursday and hope my strength gains have not disappeared.
To all you competitive lifters out there, any idea how my strength is likely to drop off after 5 or 6 days off? Opinions please.
Not likely in that amount of time, particularly with the way you’ve been pushing hard recently. You should come back stronger, in fact.
[quote]DaCharmingAlbino wrote:
Not likely in that amount of time, particularly with the way you’ve been pushing hard recently. You should come back stronger, in fact.[/quote]
Absolutely.