Happy Thanksgiving. Really enjoy your log.
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Iām probably wrong here, but I thought you mentioned on Sleeperās log that youāve got a GHD. Why not do Glute-Ham Raises?
I do glute ham raises. However, those put very little load on my knee in my experience.
I just finished doing them in training and noticed my calves were getting as sore (if not more sore) than my hamstrings. Is that similar to what you experience?
I have heard people say that it is a sign of the footplate being set to the wrong height. Mine is pretty ghetto, so I donāt really run into that issue.
Thanks
No problem man!
EMOM workout
Stone of steel over bar (set to 20 hole, 50lbs and some spacers loaded)
Remaining of time on Airdyne
10 rounds
Notes: Just something I came up with to combine a few toys. I like it. Good way to practice under fatigue.
Woke up at 193.8.
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Oh yeah, keep forgetting to update, but my fake rehab is going well. Biggest thing Iāve been doing is single leg stairs. Got a flight of stairs in my house I have to keep going up and down, and I realized Iāve been babying my healing knee for a while now. At first, I tried going up 2 at a time on the healing knee without any support and I just plain lacked the stability to execute it. Had a lot of pain too. Now I can go up 3 at a time. Still having issues single leg squatting, but itās getting slightly better. Pain and inflammation is down.
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Fatigue.
Truly an Animal among lesser animal peers.
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@biker I dunno, sometimes I think animals are smarter than me, haha. Always appreciate the support though.
AM WORKOUT
NG chins
50 reps
Texas deadlift bar deadlifts (touch and go)
5x135
5x255
1x345
5x415
5x470
5x525
5x5x470
Band pull aparts
5x20
Weighted Dips (stripset)
5x105
10x80
15x55
12+5+3x30 (rest pause)
Viking squats (stripset)
10x105
10x95
10x85
10x75
10x65
Reverse hyper 180
1x50
Notes: Took my time and enjoyed myself this workout. Deads were heavy but solid. First time doing weighted dips in a LONG time. They felt ārightā. Just sorta natural. They tend to trash my elbows, so I donāt do them too often, but I liked the stripset and will probably make it a more regular thing.
Viking squats are light but accomplishing my goal. Left knee is getting worked well and starting to wake back up. I think this will get my squat back to something decent.
Woke up at 193.8. Eating pumpkin cheesecake in the morning rather than fruit until itās gone. Holidays are good to me.
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I know youāve got a ton of equipment, could you help me out with a bar? What would you recommend for general purpose of squats, deads, OHP, etc. Iād like a bit of whip for deads, but still he useable for squats and bench.
I was looking at the Chan bar by Rogue because it has the center knurling.
Always happy to lend an opinion. That said, the only barbell I can personally vouch for is the Texas power bar. Very no frills, but sharp knurling and stiff. Back in the day it was THE barbell, but now there are some competitors.
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I bought a Rogue 28mm training bar for this reason: I wanted something with a little bit of whip to it for deadlifts, but not so much whip that it would bother me on squats. Iāve been pleased thus far, with the caveat that I canāt yet vouch for long-term durability.
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Would the Texas DL bar be unbearable for squats, Bench etc., due to whip?
That doesnāt have a center knurl does it? If not, do you feel the bar slip at all when back squatting? Itās something Iāve always had, but it may not be something I need.
I would never let a texas deadlift bar touch a j hook to be able to say. Be a terrible thing to do to a great bar. With no center knurling and thinner diameter, I wouldnāt use it for those movements.
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x171
5x191
5x216
5x5x191
Weighted NG chins 55
1x10
4x8
Viking squats 115
5x10
Band pull aparts
5x20
DB lateral raise dropset
8x30
8x25
8x20
8x15
8x10
Notes: This was a great workout. Really felt strong. The topset of axle press was a grind, but not the hardest one of my life, and I made it through the full 5x5 without issue, minus some light headedness. Supersetted chins and warm-ups of presses, then supersetted the 5x5 of press w/ 5x10 Viking squats. Left knee continues to improve. Pain has migrated back to the IT band.
Woke up at 194.4.
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What is a Viking squat?
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Stole the name from Clint Darden. Demonstrated here
Although Iām glad you asked that question, because upon viewing the video Iām making it much harder on myself than I need to. Been grabbing the prongs instead of the barbell, haha.
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That is one hell of a contraption haha, thanks!
Yeah, Iām a big fan of the front squat harness. Makes high rep work much easier to manage and removes mobility concerns from the equation.
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