Might get to try out my mate’s knee wraps today. Gonna be fun
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5/11/18
Squats 37 Total Reps @ 140kg
Leg Press 5 Sets
Leg Extension 3 Sets
Didn’t feel too hot squat technique wise today but got in the work with volume stuff and accessories.
Bench 18 Total Reps
Overhead Press 4 Sets @ 60kg
Smidge of pressing to finish off. Overhead Press feels good at least even if it’s the only lift feeling right today
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Knee Wrapping
Played around with wraps one set. They were cheaper stretchy wraps but I could feel them helping out. Painful lol but would love to see what I can squat with stiff wraps a few months from now. Will practice wrapping myself so the steps I got so far are:
Stand on one end of the wrap to tension it
Roll up wrap fully and tightly
Chalk Mid-Shin to upper thigh
Flex quad and dorsiflex ankle
Start on the Tibial Tuberosity wrapping up
Overlap half of the wraps width on the way up
Spiral Up vs X?
Tuck/Finish
This about right @chris_ottawa? Also thinking about getting a pair and practicing some. I remember you mentioning the Inzer Grippers? Any other options?
Worth spending a bit more money on a pair vs a generic brand? Generic brand is already like 40-50 bucks from a quick search
Ouch !!
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Ain’t nothing but a peanut lol
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Pizza and fried rice to finish off the day. Probably didn’t end up in any sort of deficit today lol but let’s call it a refeed
That’s about right. I never tried chalking my leg and never felt the need to but if you think it helps then do it. How much to overlap and spiral vs X and whatever is going to vary, the way I found best was spiral up over the for 3 revolutions, X over the knee (could be two Xs depending on the wraps and tightness), then one more revolution at the top and tie it off. If you still have enough for another revolution after that you can put another revolution over the knee cap. Or you could do 4 revolutions before the X.
The X style is supposed to make it easier to hit depth and give you more rebound. The rebound mostly comes from the wrap being stretched and like this you have more over the knee cap and surrounding area rather than behind the knee. Too much behind the knee will make it harder (or impossible in some cases) to hit depth.
I think starting off with a lighter pair of wraps and then getting some stronger ones when you get used to the whole thing is a good idea. Inzer Grippers, Pioneer Guardians, and the blue Slingshots come to mind. I have the first two, they are pretty similar. They don’t have a ton of carryover but they make it easy to hit depth.
If you don’t have money to spare and want the best wraps you can get, the red Slingshots and Titan Signature Golds are good. Signature golds are somewhat easier to wrap because they aren’t too stretchy, the downside is less revolutions but the thickness seems to make up for it. I hear good things about Pioneer Phantoms and their Lilliebridge wraps. I don’t like really stretchy wraps, mostly because wrapping is harder when you have to keep pulling out slack and I wrap myself. There are also wraps that are designed more for stopping power than rebound, I would stay away from those. The people who tend to like them squat with a wide stance and descend slowly, if I’m not getting any rebound then I don’t see the point.
I wouldn’t waste time with a generic brand. Any brand that is well established among powerlifters should have something appropriate.
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Thanks a bunch for the info you legend
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I tried it to recently, hurt like fuck lol
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I’m thinking it’s something that partly fills with time and practice like hook grip
7/11/18
Bench 9 Total Reps
Incline DB Bench 3 Sets
Side Raises 4 Sets
Late sesh light bench day today well timed because pressing muscles are beat. Some accessory pump stuff to finish off.
Might get in some wraps soon to play with.
Sumo Up to top single @ 220kg
Conventional Deadlift 3x6 @ 160kg
Hamstring Curls 5 Sets
Cable Rows 5 Sets
Bent Barbell Rows 4 Sets
Bit of sumo to start things off today. Held back position on top single of 220 so happy with that. Work in progress still. Conventional and accessories to finish off.
Diet continues. Slow and steady. For now plenty of energy to lift but should improve my sleep.
Wraps should be coming in soon. Keen to get good with them. Inzer grippers
Juggernaut AI Coaching looking real tasty right now. Might take the plunge soon and review for you all and the Internet.
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That looked light asf
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Also my mate has agreed to compete in a non IPF fed next year: knee wraps, specialty bars the whole shebang.
Cravings so caved and finished the night with pizza.
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My stiff bar max technically but this bar is a little bendy and bumper plates. As long as I can keep my back straight good things will come
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Knee wraps came in.
Unfortunately bit of a mix up and I received the more hardcore Iron Z Wraps instead of the Gripper Wraps. Think they went out of stock just around when I ordered so they said fuck it and threw in the Iron Zs. Should still be ok @chris_ottawa?
Bit salty because I wasn’t informed about the switch and they cost 5 bucks less. Really can’t be bothered going through the trouble of returning or exchanging now
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They are pretty similar, I have an old pair of Iron Z wrist wraps and the only real difference is the rubber on the inside of the Grippers. Whether that’s a good or bad thing is for you to decide, the rubber makes it easier to wrap but also more uncomfortable. There was some Russian guy whose name I can’t remember that was wearing the Gripper knee wraps inside out.
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About to head into the gym. Currently playing with the wraps a bit and it’s uncomfortable as fuck lol.
First thing I’ve found is that I need to start the wrap a bit higher on my shin than I thought to get out of the way of my calves
Keen to play around in the gym with it a bit
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damn, your log is superior in regards to views. 20k and i have 18k
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People like hamsters 
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