No need to be quiet about it. I hate @littlesleeper too but that is because he is way stronger and looks better than me…Git. 
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Hey @dagill2, you did the Kroc deadlift program right? How’d that go? I don’t get excited going to the gym lately, and I’m thinking changing things up a bit will do me good.
I loved it as a plug and play swap for 531 on deadlifts. I reckon 20kg on my deadlift from a standing start. Be aware, my deadlift was extremely detrained though, so don’t expect the same progress. It has no accessories prescribed, so common sense will need to be exercised.
Try it and find out:
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Thanks man. Did you test your true 1RM before starting?
Nope. I just went with a slightly conservative estimate. You should have more idea than I did.
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OHP 65x5 75x5 85x5 95x5 105x5 (could have gotten more, but for 1RM purposes I think this suffice)
ss band pullaparts
DB Bench 5x8 55lb each ss Cable Rows
Tricep Pushdown cc cable curl 3x15
Tried squatting with just the bar. The damn knee just won’t let me. This is extremely frustrating. Tried different toe angles, stance width, depth. Even tried box squats (with an almost vertical shins ala rippetoe), the left knee still hurts. What am I missing out on in terms of leg strength/size if I skip squats for a while? I might try single leg work and see if that bothers the knee. I can still deadlift so that’s nice.
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Squat or go home. Loljk. If taking time off allows you to figure out the culprit and correct it, then it’s worth it despite the apparent set back. Probably won’t matter in the grander scheme of things when you get to squat again.
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I find that single leg work bugs my knees more. Probably because I’m no good at it.
Yeah, I’ll have to find out if the knee’s fine with it. Any other ideas if it isn’t?
Not from me. I’m not really the leg training guy.
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I don’t think you will lose much in terms of leg muscle or strength if you substitute squat for other movements, especially if the volume and Intensity is good. You might lose a little in terms of squat numbers because you will be out of practice but it will come back quick.
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+1. agreed
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D1 W1 of 16 - Kroc Bench Program
5x10 at 125lbs ss 20 pullaparts
V grip Lat Pull 5x10 ss OHP 5x10
Triceps ext ss curls 2x15
Regular gym was closed today, admin problems apparently. Had to go to a different gym, the weights on the lat pulldown and fixed barbells were not labelled. No idea how much my sets weighed but got a really good lat and arm pump.
I’ll be starting this in a few weeks. Let me know how it pans out for you.
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Deadlift W1 Kroc 16-week program
5x5 at 240 lbs ss 20 pullaparts
Leg Press 5x10 90,130,175,190,200 ss 5x8 ab roll out
Rear lunges 3x12 ss v bar pulldown 3x12
Pretty good workout, got a good leg pump. Looking forward to how this kroc program pans out.
I feel the frustration!
I have had to take some rather extended layoffs from squatting on a few occasions. The strength will come back quick.
Use this time to work on supporting musculature for the squat to see if some imbalances can be corrected which should put you in a better position for your squatting comeback. I would suggest lots of banded work for your adductors/abductors and hamstrings. Also, don’t forget to give your calves some love.
Set a date (3-4 weeks?) when you will come back and test your knee out for some squats, and drop anything that bothers your knees during that period. 100% rest (with some ice and Naproxen sprinkled in) was the only thing that seemed to allow me to get back under the bar.
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Thanks for the advice man. Will take your word on the banded work, luckily the missus uses mini bands for her booty work lol Unless you’re referring to different banded work for the adductors/abductors
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Those hip circle bands work well for the abductors, I used mini bands attached to a fixed point for my adductors and hams. You can get creative though!
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I’ve got all you beat, my kids (if the eldest doesn’t have school) sleep 8 pm to 8 am, 12 hours, straight through, most nights. You don’t have to hate me though, because neither of them slept more than 2 hours at a time for the first 2 years of their life, and they’re 17 months apart so it was like 3 years of literal hell before they just decided to chill the fuck out.
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W2 of 16 - Kroc Bench Program
5x8 at 135 lbs ss 20 pullaparts
V grip Lat Pull 5x10 ss OHP 5x10
Triceps ext ss curls 3x10
Decline crunches 3x20
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