Nice Job on the standing knee bend mate.
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I can relate. Hard.
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Saturday is my mess-around day, but honestly I need to stop calling it that because I have come to think of the box jumping as mandatory. Kind of one of those things that is a bit tiresome to get into, but after 6 or 7 weeks of this I now think of it as āwhy they hell have I not been doing this ALWAYSā. I sorta think it is related to my recent squat increase as well. The ab/core work is probably also not a bad thing to have added at the same time, because I traditionally never do dedicated ab work.
In any case, trying to continue to improve the sub-40 inch reps. This is fairly difficult work.
-
Hanging Knee Raise
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
Lat Pulldown Machine
- 40 kg x 8 reps
- 45 kg x 8 reps
- 50 kg x 8 reps
- 55 kg x 8 reps
- 60 kg x 8 reps
- 65 kg x 8 reps
- 70 kg x 8 reps
- 75 kg x 8 reps
- 80 kg x 8 reps
- 60 kg x 15 reps
-
Machine Ab Crunch
- 30 kg x 10 reps
- 35 kg x 10 reps
- 40 kg x 10 reps
- 45 kg x 10 reps
- 50 kg x 10 reps
- 62.5 kg x 10 reps
- 40 kg x 20 reps
-
Box Jumps
- 5 jumps | 20 in
- 5 jumps | 24 in
- 5 jumps | 30 in
- 5 jumps | 32.5 in
- 3 jumps | 35 in
- 3 jumps | 40 in
- 1 jumps | 40 in
- 12 jumps | 35 in
- 12 jumps | 32.5 in
- 15 jumps | 30 in
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Pull-Up
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 10 reps
-
Ab Wheel (standing)
- 5 reps
-
Hammer Dumbbell Curl
- 8 kg x 15 reps
- 8 kg x 15 reps
- 8 kg x 15 reps
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What kind of idiot goes to the gym on January 1st? This kind. A bit sleepy tired, but feeling good. 90 and 100 both shot up very quick today on the OHP, and got the boy to help me get the 40 DBs up so was able to rep the shit out of thoseā¦think that ties rep PR, and probably coulda done at least one more.
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Standing Barbell Shoulder Press (OHP)
- 30 kg x 6 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 80 kg x 2 reps
- 90 kg x 1 reps
- 100 kg x 1 reps
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Seated Dumbbell Shoulder Press
- 18 kg x 5 reps
- 22.5 kg x 5 reps
- 27 kg x 5 reps
- 32 kg x 5 reps
- 36 kg x 5 reps
- 40 kg x 12 reps
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Seated Barbell Press Behind Neck
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 4 reps
- 40 kg x 20 reps
Ran for 5 at the end.
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Elbows been very tender again the last few days, I think I can trace it back to hammer curls from Saturday. So those are out. Had to sorta go easy today as a result, but sorta didnāt anyway I guess.
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Machine MTS High Row
- 20 kg x 8 reps
- 25 kg x 8 reps
- 30 kg x 8 reps
- 35 kg x 8 reps
- 40 kg x 8 reps
- 45 kg x 8 reps
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Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
Isolateral Plate Loaded Row (one armed)
- 50 lb x 8 reps
- 50 lb x 8 reps
- 95 lb x 8 reps
- 95 lb x 8 reps
- 120 lb x 8 reps
- 120 lb x 8 reps
- 140 lb x 8 reps
- 140 lb x 8 reps
- 185 lb x 8 reps
- 185 lb x 8 reps
- 210 lb x 6 reps
- 210 lb x 6 reps
- 140 lb x 15 reps
- 140 lb x 15 reps
- 90 lb x 20 reps
- 90 lb x 20 reps
I think I have literally now maxed out what I can do with those one-armed iso machine rows, 4 and-a-half plates per side, but I donāt think I can possibly get any more than that into the start position unless I gain 20 kilo.
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I am going to note it here for record purposes only, the the depth on 185 was absolutely not good enough. I donāt care a great deal about depth, but this needed to be better. So will probably backoff a bit and work a little on rep quality for a while.
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Barbell Squat
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 140 kg x 2 reps
- 160 kg x 1 reps
- 170 kg x 1 reps
- 180 kg x 1 reps
- 185 kg x 1 reps
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Machine Hack Squat
- 145 lb x 5 reps
- 235 lb x 5 reps
- 325 lb x 5 reps
- 375 lb x 5 reps
- 415 lb x 10 reps
- 325 lb x 10 reps
- 235 lb x 10 reps
- 145 lb x 20 reps
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I think one should ideally adhere to a certain personal standard thatās reproducible and something one can work with while not bullshitting one self. I.e. not squatting significantly higher because the weight is heavier.
However what that means in objective measurements is rather irrelevant to me. Unless you have to reach an arbitrary depth for competitionās sake as in powerlifting or sometimes strongman, I donāt give a shit about your knees in relation to your hips.
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Yeah, I pretty much agree with exactly what you said. I am usually trying to get close to a 90 degree angle at the knee joint, and for my particular build that does not require going to parallel. I have been recently pointing my toes out more as it puts my hips into a better positions, but I can tell on the heaviest lifts that I am not getting close enough to 90.
Still, this is not exactly wasted effort. I can feel that my body is getting strong by the combination of all the work.
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First says elbows hurt from some curls and then does this
Lol you are one crazy old bstrd mate
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Exactly, I took it easy.
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My physio would hate you more than he already hates me 
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For sure, but I have done a lot of experimenting to more or less rule out pull-ups (neutral grip) as a main cause of my elbow pain.
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Feeling good today, and the results versus last week could not have been more different. Failed a double then, managed a quadruple today (which I think ties a rep PR). Backoffs okay, but the topset obviously sucked a little out of them. Tired me out enough that the DB bench had to stay pretty light.
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 95 kg x 3 reps
- 105 kg x 1 reps
- 115 kg x 4 reps
- 90 kg x 12 reps
- 80 kg x 12 reps
- 70 kg x 12 reps
- 60 kg x 15 reps
-
Muscle-Up
- 1 reps
- 2 reps
- 3 reps
- 4 reps
- 3 reps
- 2 reps
- 1 reps
-
Incline Dumbbell Bench Press
- 20 kg x 6 reps
- 25 kg x 6 reps
- 29.5 kg x 6 reps
- 34 kg x 6 reps
- 38.5 kg x 6 reps
- 32 kg x 12 reps
Ran for 7 minutes
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Saturday training, which means some core work, lat work, arms and most importantly, Box Jumps. Overall good day on the jumps, tiny improvements every time.
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Lat Pulldown Machine
- 40 kg x 8 reps
- 45 kg x 8 reps
- 50 kg x 8 reps
- 55 kg x 8 reps
- 60 kg x 8 reps
- 65 kg x 8 reps
- 70 kg x 8 reps
- 75 kg x 8 reps
- 80 kg x 8 reps
- 90 kg x 8 reps
-
Hanging Knee Raise
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
Ab Wheel (standing)
- 10 reps
-
Preacher Curl
- 35 lb x 8 reps
- 40 lb x 8 reps
- 45 lb x 8 reps
- 50 lb x 8 reps
- 55 lb x 8 reps
- 60 lb x 10 reps
- 35 lb x 20 reps
-
Box Jumps
- 5 jumps | 20 in
- 5 jumps | 24 in
- 5 jumps | 30 in
- 3 jumps | 32.5 in
- 3 jumps | 35 in
- 5 jumps | 40 in
- 5 jumps | 40 in
- 5 jumps | 40 in
- 12 jumps | 35 in
- 12 jumps | 32.5 in
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A pretty routine shoulder day. They gym is filled with RPoDs these days (Roving Packs of Dickwads) because of all the New Year folks, so I had to change up the DB presses and do some quick shit at the end. My right elbow is still pretty pissed from whatever I did two it 10 days ago.
-
Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 80 kg x 1 reps
- 90 kg x 1 reps
- 100 kg x 1 reps
-
Seated Barbell Press Behind Neck
- 30 kg x 6 reps
- 35 kg x 6 reps
- 40 kg x 6 reps
- 45 kg x 6 reps
- 50 kg x 6 reps
- 55 kg x 6 reps
- 60 kg x 10 reps
- 40 kg x 15 reps
-
Muscle-Up
- 3 reps
- 4 reps
-
Handstand Push-Up
- 3 reps
- 4 reps
- 5 reps
- 10 reps
-
Seated Dumbbell Shoulder Press
- 18 kg x 10 reps
- 25 kg x 10 reps
- 30 kg x 15 reps
Ran for 7 minutes.
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Normally would be upper body pulling day, but my elbows need a break. So did some squatting instead. As stated previously, I am spending a little time lowering the weight figuring out my depthā¦so that is what I did today. Just trying to develop visual cues and get a feel for something resembling āacceptableā depth. Most of what I did hear I would consider slightly better than what depth I needed to hit.
Then I just tried to kill my legs a bit on the leg press.
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Barbell Squat
- 40 kg x 3 reps
- 60 kg x 3 reps
- 80 kg x 2 reps
- 100 kg x 2 reps
- 120 kg x 1 reps
- 130 kg x 1 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 160 kg x 1 reps
- 140 kg x 1 reps
- 140 kg x 2 reps
- 140 kg x 2 reps
- 100 kg x 5 reps
- 60 kg x 10 reps
-
Leg Press
- 135 lb x 8 reps
- 225 lb x 8 reps
- 315 lb x 8 reps
- 405 lb x 8 reps
- 495 lb x 8 reps
- 585 lb x 8 reps
- 675 lb x 8 reps
- 495 lb x 20 reps
- 405 lb x 20 reps
- 315 lb x 20 reps
- 225 lb x 30 reps
3 minutes of running (quickly)
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Is your elbow issue on the outside like my tennis elbow or on the inside ?
Sometimes bothā¦when it is bad, it is mostly on the inside. Muscles high up on the forearm actually sore if I massage them. Really hard to isolate, to be honest.
Did my pulling day today. Kept if fairly easy. Well, except the iso pulls, the topset of which was very heavy (one armed).
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Machine MTS High Row
- 20 kg x 8 reps
- 25 kg x 8 reps
- 30 kg x 8 reps
- 35 kg x 8 reps
- 40 kg x 8 reps
- 45 kg x 8 reps
-
Isolateral Plate Loaded Row
- 50 lb x 8 reps
- 95 lb x 8 reps
- 140 lb x 8 reps
- 185 lb x 8 reps
- 210 lb x 8 reps
- 210 lb x 8 reps
- 140 lb x 15 reps
- 140 lb x 15 reps
-
Pull-Up
- 5 reps
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
Ran for 6 minutes
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Sounds like a tendon issue to my totally uneducated brain. Time to try peptides
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