11/29/09
Squat (pin 12) 100/10 140/8 160/8 180/6 200/4 210/3/3/3/3/2/2/2/2 (20)
“Box Squat” (19") 140/6/6/6
SLDL 180/7/7/7
1 leg calf raise 90/7/7/7
crunches 0/18/17/17
On the box squats, I just touch my ass to a chair for a depth gage. It’s about 2-3" deeper than touching the bar to pin 12. My thighs are still above parallel, but that’s as deep as my knee will allow. It’s definitely harder.
Great work math. Weight and reps keep going up!
12/1/09 (186.8 lbs - 189.8 yesterday)
Walk 1.5 yesterday, 1.5 today. Race to Salina 289.6 to go.
Bench 120/10 140/8 160/6 180/4 190/3/3/2/2/2/2/2/2 (18)
Bent Row 120/10 140/8 160/6 180/4 190/3/3/2/2/2/2/2/2 (18)
Bench 160/7/7/7
One arm DB row 80/7/7/7
Ab roll 0/11/11/11
Incline Bench 150/6/6/6
Inverted ghetto blast strap row 0/6/6/6
Took a rest day yesterday.
Thanks for stopping by, Strick.
[quote]mathineer wrote:
12/1/09 (186.8 lbs - 189.8 yesterday)
Walk 1.5 yesterday, 1.5 today. Race to Salina 289.6 to go.
Bench 120/10 140/8 160/6 180/4 190/3/3/2/2/2/2/2/2 (18)
Bent Row 120/10 140/8 160/6 180/4 190/3/3/2/2/2/2/2/2 (18)
Bench 160/7/7/7
One arm DB row 80/7/7/7
Ab roll 0/11/11/11
Incline Bench 150/6/6/6
Inverted ghetto blast strap row 0/6/6/6
Took a rest day yesterday.
Thanks for stopping by, Strick.[/quote]
Dats a lot of benchin’ and rowin’ and benchin’ and rowin’ and benchin’ and rowin’…
I’m catchin’ up again after your nefarious trick!
Have you considered good mornings and pin zerchers as squat alternatives? All the hamstring/glute benefits of squatting without all that annoying knee bend. Good biomechanics related to walking/hiking as well. Quads are over-rated. 
Give you an nice exercise rotation as well.
Although - if you’re not competing in PL or OW, half squats do have an equal training effect for your sporting pursuit, you peak-bagger, you.
'scuse me if I’m butting in…
Im glad you count all the reps- I’d get dizzy counting them
Ill but in now that the albino has opened the door- reverse lunges - all the glute/quad with no knee activation
just saying.
but as we all say zerchers are the shit.
12/2/09 (187.2)
Overhead press 45/10 65/8 85/6 105/5 120/3/3/2/2/2/2/2/2 (18)
Overhead press 95/8/8/7
EZ Curl 35/8 55/8 75/8 85/8/8/7
plank 0/40s/40s/40s
lateral raises 2x30/6 2x40/8/7/7
bent laterals 2x30/6 2x40/8/7/7
DB shrugs 2x75/8/7/7
hammer curls 2x40/8/7/7
dips 0/7/6/6
Tony - I do SLDLs and Romanian DLs for the hammies. To me, SLDLs are just a safer version of good mornings. Also, aren’t zerchers still a quad exercise? I did them for a while, and sure felt them in the quads. I appreciate the input, but I’m not sure what you’re trying to tell me. Don’t work my quads? I think that strengthening the muscles around the knee joint are helping me put off knee replacement surgery.
KMC - Again, I appreciate the input, but how do lunges not activate the knee? I have a lot more problems with lunges than I do with squats.
I was mainly saying that I can go lower on the squats safely when I squat to a box, then to pins. With the pins, I have a tendency to lean forward to make contact with the pin at the bottom on heavy squats, whereas on the box I don’t. For that reason, I like the box better. I set the pins just below where I bottom out on the box. Again, I don’t deload on the box, just touch it for a depth indication. But please don’t tell Mr. Meat! He’s the one that got me off the box and onto the pins.
[quote]mathineer wrote:
12/2/09 (187.2)
Overhead press 45/10 65/8 85/6 105/5 120/3/3/2/2/2/2/2/2 (18)
Overhead press 95/8/8/7
EZ Curl 35/8 55/8 75/8 85/8/8/7
plank 0/40s/40s/40s
lateral raises 2x30/6 2x40/8/7/7
bent laterals 2x30/6 2x40/8/7/7
DB shrugs 2x75/8/7/7
hammer curls 2x40/8/7/7
dips 0/7/6/6
Tony - I do SLDLs and Romanian DLs for the hammies. To me, SLDLs are just a safer version of good mornings. Also, aren’t zerchers still a quad exercise? I did them for a while, and sure felt them in the quads. I appreciate the input, but I’m not sure what you’re trying to tell me. Don’t work my quads? I think that strengthening the muscles around the knee joint are helping me put off knee replacement surgery.
KMC - Again, I appreciate the input, but how do lunges not activate the knee? I have a lot more problems with lunges than I do with squats.
I was mainly saying that I can go lower on the squats safely when I squat to a box, then to pins. With the pins, I have a tendency to lean forward to make contact with the pin at the bottom on heavy squats, whereas on the box I don’t. For that reason, I like the box better. I set the pins just below where I bottom out on the box. Again, I don’t deload on the box, just touch it for a depth indication. But please don’t tell Mr. Meat! He’s the one that got me off the box and onto the pins.[/quote]
Mostly thinking about avoiding pain. I don’t like unnecessary pain. But if you need the muscular balance then squats are the thing, definitely. There are times when leg extensions are appropriate, too. I feel zerchers in my hams and behind mostly, but I may have odd levers compared to many.
I hope I didn’t sound like I was criticizing your training, I just sincerely thought to help you avoid possibly unnecessary knee twangs. Apologies if I came off sounding that way. You know your needs best, of course.
12/3/09 (187.2)
Bike 2 miles. Race to salina 287.6.
YTWL, Reverse hypers, foam, stretch.
Squat 100/10 140/8 160/8 180/6 200/4 210/3/3/3/4/3/3/3/3 (25)
Felt strong on these. Got carried away and did 4 reps on one set. Went ahead and filled out the sequence so I can move up in weight next session.
19" Box squat 140/7/6/6/
SLDL 180/8/7/7
1 leg calf raise 90/8/7/7
crunches 0/18/18/19
DL 180/5/6/6
Step up 0/10 2x10/10/10
[quote]DaCharmingAlbino wrote:
Mostly thinking about avoiding pain. I don’t like unnecessary pain. But if you need the muscular balance then squats are the thing, definitely. There are times when leg extensions are appropriate, too. I feel zerchers in my hams and behind mostly, but I may have odd levers compared to many.
I hope I didn’t sound like I was criticizing your training, I just sincerely thought to help you avoid possibly unnecessary knee twangs. Apologies if I came off sounding that way. You know your needs best, of course.[/quote]
Tony, Tony, Tony. I work as an engineer, and I’m MARRIED! If I wanted to avoid pain, my workouts are pretty far down the list.
I appreciate your input, and don’t think that you’re meddling. If I came off as being defensive, then I apologize. Believe me, if somthing really hurts my knees, after a mere 6 or 7 months I start thinking about making some sort of change.
Funny Story.
Yesterday, my engineering manager called me from Brazil to ask me what I’m working on. He’s there on company business. The general manager called him in Brazil to ask him this. While I’m talking to him on the phone, the general manager is standing less than 10 feet from me. My manager then had to call the GM back with the information. You just can’t make this shit up!
Does anyone have a hex bar or Super Deadlift bar? Either one allows a neutral lift deadlift with the weight along your centerline instead of forward with a conventional DL. Seems to me this is going to work the quads pretty well too.
Math, nice work, and your coworkers are funny.
I have used a Hex or trap deadlift bar and they hit the legs and yes quads quite heavy.
if you want you can try snatch grip deads with the toes pointed out.
makes the quads feel huge
this is a decent example of the reverse lunge
dude keeps his front knee behind the shin which is almost vertical on the lead leg.
I like with a Dumbell’s or with the bar in the front squat position.
I like them over other kinds of lunges they seem to keep the knee stable and safe.
keeping upright posture is important they work the glutes, quads, hams and inner thigh
12/4/09 (186.0)
Bench 120/10 140/8 160/6 180/4 190/3/3/3/2/2/2/2/2 (19)
Bent Row 120/10 140/8 160/6 180/4 190/3/3/3/2/2/2/2/2 (19)
Bench 160/8/7/7
One arm DB row 80/8/7/7
Ab Roll 0/12/11/11
Then I went out drinkin’. I’m such a dumbass!
KMC thanks for the video.
Here’s my deal. Had the medial meniscus in my right knee removed about 35 years ago. Over the years, the cartilage has worn away, and now I’m bone on bone in the medial compartment on that knee. In addition, there are bone spurs that limit range of motion. Bending and loading the knee hurts, period. Lunges are really worse than squats. When I do squats with a wide stance with my knees pointed out, a lot of the load goes onto the laeral compartment, so they don’t hurt too much. Lunges balance the load between the two compartments, so they hurt more.
For me, zerchers work my legs similarly to squats. In fact, they are more like front squats since your body must be more erect. But they for sure hurt the bejesus out of my arms! Definitely more painful than back squats.
Again, thanks for the input. I do appreciate your trying to help!
[quote]mathineer wrote:
Funny Story.
Yesterday, my engineering manager called me from Brazil to ask me what I’m working on. He’s there on company business. The general manager called him in Brazil to ask him this. While I’m talking to him on the phone, the general manager is standing less than 10 feet from me. My manager then had to call the GM back with the information. You just can’t make this shit up![/quote]
That’s funny as hell. And I’ll bet the general manager still gets it wrong, besides.
12/5/09 (no weigh)
YTWL, Rev hypers, foam, stretch
overhead press 45/10 65/8 85/6 105/4 120/3/3/3/2/2/2/2/2 (19)
overhead press 95/8/8/8
ez curl 35/8 55/8 75/8 85/8/8/8
plank 0/45s/45s/45s
lateral raises 2x30/8 2x40/8/8/7
bent lateral 2x30/8 2x40/8/8/7
DB shrugs 2x75/8/8/7
hammer curls 2x40/8/8/7
CG Bench 95/8/8/7
Progress at a glacial pace, but progress nonetheless.
That’s…a lot of OPs. Good shoulder work, though.
Math- what is that ole sayin’…slow and steady wins the race!!! good work man!
[quote]mathineer wrote:
Funny Story.
Yesterday, my engineering manager called me from Brazil to ask me what I’m working on. He’s there on company business. The general manager called him in Brazil to ask him this. While I’m talking to him on the phone, the general manager is standing less than 10 feet from me. My manager then had to call the GM back with the information. You just can’t make this shit up![/quote]
Unfortunately, after 30 years in the military and now working for the Post Office this scene sounds way too familiar. You’re work outs are looking great.
I agree with both mcl and OG. That is a lot of pressin’. I bet the delts were burning.
And, as you said, progress is progress. Rather be slow and steady than injured and drifting back.