Yeah! I don’t know why - I really like high-volume back sessions.
Tomorrow is a “push” day; I think I’m going to dig out one of the Thibaudeau Indigo days and see how I enjoy it (yes, I realize it’s based on frequency and progression, but this is the Whatevs World).
It’s crazy how we all know this and it’s still so hard to do
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Bingo. I topped out at 465 for my heavy single in week 12 of SGSS the first time I ran it. It was easy. This time I’ve programmed the weights so that I’ll hit 495 for my heavy single in week 12. I’m beginning to wonder if I was overzealous with that number. 475 was rough yesterday.
On the other hand, you’re breaking into new territory so it’s bound to be harder (strong lifts, by the way). I guess that’s where it gets tough to back off at the right time - none of us wants to miss a goal for not pushing hard enough.
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Yesterday was long, so I wussed out of the gym.
Today I lifted with my wife, which is fun.
Yoke Walk
The gym got one, so we played around with it. Fun!
Power Cleans
Haven’t done these seriously since probably college, and she’s never done them, so it was the blind leading the blind. I think I was doing around 185. It was bumper plates and I can’t add up the colors. This was just messing around too.
Goblet Squat
She has a tough time getting her knees out and hips down, so we started here.
I did KBs for sets of 12-ish: 35, 50 70
Front Squat
Trying to get her to sit through her legs again. Here she has a tough time getting under the bar, but I think her hips are starting to move right (but what do I know?). I worked up to 275, which is solid for me here.
Bench Press
She actually is pretty good at this (for whatever I can see). We worked up in sets of 5, then did a back-off. I went to 225, then backed off to 165 for 20, rested 10 seconds, and did 5 more.
And back to work!
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I went to see that Jack Black movie at the weekend. My stepson spent most of the movie with his fingers in his ears and his head behind the popcorn box 
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Hellllloooooo
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Anybody home ?
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@ChongLordUno @simo74
Sorry guys - I’m still alive!
I’m lifting 3-4 days a week. Work and school got pretty busy and I’ve just been checking off tasks all day every day. Today is Thanksgiving I’m the States, so it should all start chilling out for the year as we speak.
I am having a really tough time with my right knee when I squat or even do BSS. I might take a video this weekend and put it up and see if anyone has any thoughts.
How are you guys doing??
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What kind of pain? Describe it and I’ll let you know if it sounds like any of my past problems.
I’m not a doctor, but I’ve sure inflicted a lot of injuries on myself over the years.
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@Frank_C thank you!
It’s anterior and lateral. I have a tough time with stability at the bottom of the range of motion on a squat or lunge - it feels like my knee wants to shift on me. There is definitely some crepitus - noisy!
Peterson step-ups (I believe that’s what they’re called) do seem to help to get me ready to squat. I have to do at least 3 sets to get in any groove. When I’m first starting, my body wants to shit way forward to compensate for my knee not really wanting to flex.
I can’t do open-chain exercises, like leg extensions, at all. I can get through a workout, and then I’m very stiff for a couple days after.
Separately, if I go to do dumbell presses, and sometimes even barbell bench, I think I get into position funny and I get swelling behind my knee. The two bands that run posterior seem to get irritated. That’s a different pain, is relatively rare, and may be unrelated.
I really appreciate any experience or thoughts you can offer.
Stiffness sounds like the result of fluid/inflammation. Finding the source can be tricky.
I get lateral pain when I ignore my hips. The IT band gets tight and it pulls on the side of my knee. I don’t experience instability though.
My anterior pain is a result of patellar tendinitis. The only thing that causes that these days seems to be leg extensions.
The cure for inflammation issues is to reduce it. Try a seven day protocol of naproxen. I took two pills twice a day because my wife’s prescription said to take one 500mg pill twice a day. The store bought stuff is only 220mg per pill.
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Thanks again!
IT band would definitely make sense for the way this feels. Do you foam roll it or have you found any effective therapy?
I do get some relief from ibuprofen. I haven’t tried naproxen, but the concept is the same. I probably haven’t stuck with it long enough as a therapy to see what it can do.
Foam rolling helps. I have to be consistent though. I also roll out my quad, glute, hamstring, and sometimes the inner thigh. I have a tight QL too so my hip is being pulled in both directions (or one is causing the other). I can kind of roll the QL. I also stretch it. I can feel a stretch just be lying on my side and propping myself up on my elbow (mine is bad).
The only reason I used naproxen was because my shoulder doctor specifically said to use it. It’s a different drug so give it a shot.
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Thanks man. I’ll try it out and report back
A trainer and former tae kwon do champ showed me a variation to foam rolling when he saw me using the roller for a half hour each day - put small plates on each end of a regular barbell, and roll your ha strings, glutes, calves, hip flexors, and quads on the middle of the bar. OUCH, but very effective.
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That sounds rough but time-efficient. I’m happy to give it a try! Thanks!
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You’re welcome! For the most sensitive muscles and tissues, I alleviated some pressure by holding myself up on my hands, like a locked-out dip. YMMV of course.
@TriednTrue I have definitely been finding spots that I just kind of slowly lay on. It may be too soon to tel if this helps.
@Frank_C anti-inflammatory definitely helps, and it doesn’t hurt when I’m not doing legs, so I’m likely doing something activity-wise to piss it off.
I seem to be fine box squatting so I’ll do that for now. I also notice I want to point my right toe out all the time, which I’m sure is messing up my mechanics, so I’m just trying to think about proper alignment through daily life.
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That jogged my memory. When the toes are naturally inclining to external rotation, I think it means the glute medius or an inner thigh muscle is proportionally too weak. If it’s the glute medius, walking with bands, lying side leg raises, or lateral band/cable pulls with the resistance attached to the foot or ankle should fix that.
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