I attempted single leg squats today. I managed a well-controlled descent, which I haven’t been able to do before, but I had to use momentum to get back up so I’m not ready yet.
In other news I think I’m the leanest I’ve been in quite a while, which is great. I’m not sure whether it’s due to my increased training frequency or my intermittent fasting. Probably not the latter as I’ve been eating really badly when I have been eating.
I went to the gym today on a whim. My legs are pathetic, its seriously time I did something about it. I plan on running some sort of specialisation routine for front squats in the new year (maybe smolov, need to investigate my options).
The good news is that neither lifts have noticeably decreased since I stopped doing them over 6 months ago.
I’m home for the Christmas holiday and only have access to a 38kg barbell and 8kg kettlebell (though I intend to head to the gym a few times at least). I could have managed far more reps on the zercher squat but since my front squatting session my knees have gone back to their old ways of crackling and grinding and I just felt it too sickening so I cut my sets short. That has to be one of the most horrible sounds.
For whatever reason since I switched to my single leg stuff the pain and noises had disappeared, so perhaps I should stay my course and not bother returning to the gym to bring up my legs. I should probably just keep plugging away on single leg stuff and slowly work my way up to full controlled single leg squats. I feel that (at 100kg bodyweight) should be sufficient lower body strength.
Went to the gym today with friends who are doing 5/3/1. Did 5/3/1 on bench with them (estimated 1rm of 110kg) which was fun, then did a random selection of exercises as a whole body day. Kept the lower body stuff low impact due to my knees.
Balanced the barbell so I could do one-arm rows, which is much better than doing bent over rows - 38kg is far too light. This workout felt quite good but I feel lethargic so I’ll definitely do a light day tomorrow.
I’ve had major hamstring DOMS since doing back extensions a couple of days ago. I think its an awesome exercise, maybe one day I’ll make some sort of apparatus for doing them at home. Annoyingly though my DOMS is far greater in my right leg, so I’m worried it has been taking over. I suppose a way to work around that would be to work up to single leg back extensions.
I’ve done Enter the Kettlebell and liked it. Pavel does great work. But there are very few exercises and no squats. I’m more into doubles. I would go to Mike Mahler’s website. He has a number of different programs you could use with the 20’s and get the form down, then get another 28.
My favorite of his programs are EDT, 5x5, Cluster Training. Take a look at it. I PM’d you as well.
38kg Barbell Press: 13-13-13
38kg One-Arm Row: 8-8-8
Single Leg Squats: 3-2
Skater Squats: 5-5-5
I managed single leg squats today! I did them standing on a box and I think the fact that I didn’t have to worry about keeping my lead leg up allowed me to push myself and I got 3 good reps in my first set and 2 in the second.