1/26
Squat
225x4, 245x2, 275x1, 315x1, 335x1
Knee was a little more sore than normal after increasing workload this week, so I didn’t try to push it too hard here.
Front Squat
135x4, 185x3, 205x4
Not bad. Clean grip is feeling better each time I do it.
Unilat Leg Press
140, 180, 200, 230x8
Went a little heavier here.
Did some BW lunges here and there, but decided to go light on those for a week. I’ve decided against a squat variation during the week…just too much for my knee. I’ll stick with reverse hypers and leg press instead.
Hughmyron male pattern baldness in my vid?
1/28
Paused NGBP
315x3, 335x2, 355x1, 370x1, 375x2
Easy stuff, just feeling out the false grip some more. I also felt like utter shit after being up until 3 burying my GF’s rabbit…not fun times.
One-arm DB Press
85x10,10,12
Pec Deck
240/210/180/150x10
Drop set.
In and out. Kind of going by feel right now with 2x weekly benching.
1/29
DL
405x2, 445x1, 485x2
Good, but not super easy. Reps until 405 absolutely flew though. Might do some light Coan-style sumos Fri and start doing both conv and sumo on Tues.
Wide Pullup/Reverse hyper (unilat)
BWx10/50x8
+20x10/50x8x4
Unilat Leg Press/Invert Row
180x8/BWx20x3
1/31
NGBP
315x5,5,7
Stayed a little light, pec tie-in was killing me after moving 4 pieces of giganto gym equipment the day before.
Machine Shoulder Press
4PPS/3/2/1x8
Drop set…might go to 10 next time.
Rope Press/Bent Lateral
165x10/30x10
170x10/30x10x3
DB Tri Ext
45x10+3+3
2/1
BB Row
315, 365x5, 395x7 (PR)
Shrug
395x20
Superset with rows.
Speed Coan DL
275x2x5
Felt good on my knee…going to do conv and these next tues.
Lat Pressdown/Machine Curl
165x10/80x10x3
2/2
“Sumo” Squat
225x4, 245x3, 275x2, 300x3
Went back to these because they’re better for my knee. No use using oly shoes if I can’t get the quads into the left. Knee feels really good today, though.
Good Morning/Lunge
185x6x2
185x6/BWx10
Uni Leg Press
180x8x3
Going to try to work hack squats in…progress was good though. I figure I might as well get strong with a wider squat while I’m not getting much out of a narrow one. Will post video of squat eventually.
2/4
NGBP
315x3, 335x3, 355x2, 375x3
Solid. Felt a lot lighter today than it has in a while. Pec felt much better as well.
Wider Grip
325x8
Still inside the rings, but not quite as narrow.
One-arm DB Press
90x10x2
Need to do something else…this makes something in my shoulder sore for like 5 days.
Pec Deck
255/225/195/165x10
Drop.
Dips
BWx15,20
Did band pull aparts all over the place in between sets.
2/4
DL
405x1, 405+40chains x1, 405x80chains x2
Felt like dog doody in there. Decided to go with chains after getting to 405 on semi-sumo and laughing at how slow it felt. Went to conventional for the the sets above. Weight was about 425 on floor on the last set.
Wide Pullup
BWx10, +20x10x2, +40x8,10
Walked out with my tail between my legs after this. My hamstrings were still ridiculously sore from Saturday. Some positives, though…liked the chains a lot and hit a PR on wide-grip. I’ll do Coan DL as an accessory, but my legs just aren’t strong enough to get much out of it right now.
2/7
NGBP
315, 325x6, 325x7
Left probably two reps in the tank here. True narrow grip with index finger on the smooth.
Shoulder Press Machine
4PPS/3PPS/2PPS/1PPSx10
Drop set, hard as fuuuuu.
Rope Pressdown
170x12x4
Lat Raise
30x10x3
Slow negative, very strict.
Not bad running on 5 hours of sleep 3 nights running.
2/9
Squat
275, 295, 315x3
Best I’ve felt yet. Knee isn’t sore the day after, either.
Speed DL/Pullup
275x2x5/BWx10x4, 12x1
Had to get a little back in after missing the previous day (airport stuff)
Uni Leg Press
180x5,6
Different machine, pretty painful.
Terminal Leg Ext
10x10, 15x10
Not bad, but LOL at the weights I had to use. ROM was probably 1/3, maybe 1/2.
Felt great after this considering the progress with my knee. Wide squats are going well.
2/11
Bench
315, 335, 360x3, 380x2, 300x11
Very fast double. Wasn’t sure of the third, so I figured I’d hold off until next week to try it. I bombed the 2nd rep at 380 a couple of months ago, so I’m at least slightly stronger now. Grip is still fairly narrow, but not quite a full NGBP.
Pec Deck
260/230/200/170x10
Drop.
Dip
+40/+20/BWx10
Drop.
Going to start light paused singles next week after rep work just to get used to meet conditions.
2/12
DL
405, 445, 465x1, 495x2
Felt good, no knee issues at all. Finally starting to feel better with these.
DL w/chains
405+80 x2
405+100(120?) x2
The chains I added for the second set seemed heavier than 10, but I don’t know what they were.
Wide Pullup/Face-pull
BWx10/150x10
+20x10/150x10
+40x9/150x10
BWx12/150x10
Good session. Hope I can get my DL moving a little faster, though.
2/14
NGBP
275x8,10,12 <—fuck that noise
Pec was nagging so stayed light.
Strict Press
185, 205, 225, 235x1
235 was fairly easy. I’d like to hit 245 or 255 next week.
Lat Raise
30x10,10,10,12
Very strict. Going to add a superset with heavier weight/loose form next week
2/15
Row
315, 365x5, 395/315/225x8 (drop)
Fun, PR at 395.
Shrug
455/405/315/225x12 (drop)
Going to start increasing weights here.
Inverted Row/Machine Curl
BWx10/90x10x3
Concentration Curl
40x10
2/16
Squat
275, 300x3, 325x2,3
Pussed out on the first set at 325 because I didn’t set up the safety catches, but got it easily the second time. Should be repping 405 again by summer at the very least.
Uni Leg Press/Leg Press/Uni Lunge
180x8/180x8/BWx8
Performed as a circuit only on my weak knee. Quad was on fire, which is the first time I’ve felt that in my bad knee to date…good signs.
Depth Jump
x3x a bunch
Jumped as high as I could and landed into a full squat, then repeated. No knee issues until the last jump I did. Felt like my patella got out of its groove, but it wasn’t painful.
Would have liked to have done more, but didn’t have time. Leg is coming along…squats felt as good as they have since surgery.
2/18
Bench
315, 335, 360, 380x3, Paused: 365x2
fuckyea.jpeg. It’s been 2 months since my heavy set has moved that quickly. I’m adding in paused doubles under meet conditions to get meet prep.
Pec Deck/Lat Raise
235x10/30x10x4
Stayed light.
DB Tri Ext
40x10x3
My pec has been an absolute bastard lately. I’m going to skip the second day of benching this week and hammer away with soft tissue work and see if the week of healing helps. 10 pounds from a PR triple on bench though, so can’t complain too much.
2/19
DL
405, 440, 470x1, 500x2
Bit of a grinder, but not bad.
DL+chains
425+80 x2
Wide Pullup/Face-pull
BWx10/135x12
+20x10/135x12
+40x10/135x12
+20x10/135x12
Knee was a little sore after that 2nd rep at 500, but no worse for the wear.
2/21
Strict Press
185x3, 205, 225, 245x1 (PR)
Circuit:
Strict Press 135x10
DB Snatch 50x10 (each arm)
Rear Delt Machine 180x12
Clean 135x10
Repeated three times, then died.
2/22
Row
315, 365x4, 400x5,6 (PR)
Shrug Machine/Lat Pressdown
5PPS/165x10x2
5PPSx20/165x10
Curl Machine
90x10,10,12
Early lift with no caffeine…fuck.
2/23
Squat
275, 305x3, 335x1,3
Added wraps on the last set of squats…knee was a little wonky that day. A 1000-lb squatter gave me a tip to break out at the knees before breaking back at the hips. Tried that with 135 after these sets and it certainly felt good, so I’ll give it a shot next time.
Uni Leg Press/Bilateral Leg Press/Uni Lunge
200x10/10/10 x3
Uni Leg Ext
10/20/30x10
lawl
Wraps felt good.
2/25
Bench
315,335,360x3, 385x2; Paused: 370x2x2
Pec Deck/Lat Raise
140x10/35x10x4 Burnout: 50x6
Dip
BWx10x4 (30s rest)
A little pissed at myself here. Pec felt great, weight felt light, and the first rep flew up. But I let my form go to shit on the 2nd and it went too slow to try a third. Need to focus on pushing back next time. Pauses were easy, and I think 370 will be my opener.
2/27
DL
405x2, 440x1, 475x1, 505x2
Wide Pullup/Reverse Hyper
+20x10/50x8x5
2/28
Press
205x1, 225x1x2, 250xfail
Went full retard and widened my grip, but barely got 225 the first time. Went to my normal grip and put it up with ease. Should get 250 next time…stalled about half way up.
Machine Shoulder Press
3PPSx10x4, x9x1
Rope Pressdown
165x12x4
3/1
BB Row
315x5, 365x5, 400x6,6
Shrug
495x10,12
BW Pullover/Lat Pressdown/Inverted Row
x5/150x10/x10
The pullover was done from a pullup bar and was probably the hardest thing I’ve ever done as a bodyweight exercise.
Machine Curl
90x13
3/5
DL
405x2, 445x1, 485x1, 510x1
Eaaaaasy. Planned a double there, but my knee was completely shot even though the first rep went up fast. Definitely my best heavy pull since surgery.
Chain DL
450+50chains x2
Apparently the chains were 25 pounds each all along…did this to get a double in.
Muscle Snatch
115x12
Supinated Pullup
BWx22
Might have been a PR.
3/7
Press
185x3, 205x1, 225x1, 250x1
Holy shit, slowest rep of all time. You’ll agree when I put up the vid.
Speed Bench
225+monster minis x2x4
250+monster minis x2x4
Trying to improve that dead zone
Shoulder Press Machine
3PPS x12,12,12,10
Enough. Weighed in at 203 after the press, so pretty decent. But this was a huge wakeup call…I need to stop eating like a bird. Operation Stopbeingapussyandgain10poundsforthemeet underway. I definitely think coming down from 210-215 will be doable, so here goes.
I found this thread through google and signed up here just to ask you a question. Early last year when you were having the pain on top of your knee cap… is that eventually what you had the surgery for? If not, how did you clear that up. I’m currently struggling with a bad case of quad tendonitis that won’t heal.
[quote]AndyThompson wrote:
I found this thread through google and signed up here just to ask you a question. Early last year when you were having the pain on top of your knee cap… is that eventually what you had the surgery for? If not, how did you clear that up. I’m currently struggling with a bad case of quad tendonitis that won’t heal.[/quote]
Yes. After about 6 months of ineffective rehab, I finally got an x-ray and MRI which showed an aneurysmal bone cyst in my patella. That essentially turned my entire knee unstable and was causing my pain, presumably. The surgery fixed that issue, but the rehab has been annoyingly long. As you can see from my recent numbers, my squat is nowhere near where it was, and progress is slow.
That said, my scenario is extremely rare and it’s probably not what’s happening to you, but I would get the x-ray as soon as possible if I were you just to be sure.
3/8
BB Row
315x5, 365x5, 405x6,6 (PR)
Good set.
Speed DL
309+Band tension x2x8
Not a lot of tension out of these…didn’t use the monster minis here.
BW Pullover/Lat Pressdown
x6x4/150x10x4
3/10
Squat
225x4x4
Lunge
BWx10x4
Took it really easy, since my knee is shitting all over me right now and I want it to be 100% (lol) for the meet.
3/11
^^^Hughmyron Spoto-esque sticking point?
Bench
315, 335, 360x3, 385x2.5, PAUSED: 375x1,2 WIDE GRIP: 225x10, 275x5
Normally wouldn’t be a good idea to miss a rep this close to a meet, but I’m not worried. It felt so much better this week than last I feel pretty confident moving forward. Wide grip was just for fun.
Narrow Banded Pushup/Dip
BW+band x15/BWx10
x12/12
x15/15
BW Skullcrusher
x20
Pec issue completely disappeared this week. Went back to a closed grip as well.
3/12
DL
405x2, 445x1, 485x1, 515x0, 505x1(50-lb chains)
Extremely stupid attempt at 515 today. Through 445 I pulled easier and faster than I have since surgery, but my knee popped at that weight. This was similar to what happened last week at 510, but this time it killed my next two sets. 485 moved really slow, and I missed 515 at the knees because I couldn’t push through my left side at all. I’m not worried long term because this has happened a couple times since surgery, but it was still annoying after how good I felt going into this workout and through warmups.
