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Triset Incline dumbbell press - 3 sets of 12 with 40, 35, 25 Press ups - 3 sets of 20 Dumbbell flies - 3 sets of 20 with two 5kg dumbbells
I realized that I misinterpreted part of the instructions for these workouts. When it says that I should do the walking lunges for '200 feet', it means that I should cover a distance of 200 feet. I thought it meant that I should do 200 walking lunges, and I thought that I was pussying out by only doing 100. In fact, I've been doing even more volume than the instructions suggest!
Two big personal records today, on the front squat and the bench press. I was a bit slow putting the weight up on the front squat, and when I did the final set I could tell that I had a bit more in me, so I added on an extra set and was able to front-squat 80kg, which I was pretty pleased with. My arms were starting to go a bit, but I managed to keep the weight stable and get it back up into the rack.
On the bench press, I just kept putting the weight up in little increments, and realized that I was definitely going to be able to lift 60kg for five reps. This is great!
I weighed 72.6kg at the start of my workout.
Workout duration - 90min
10-second pause squats were pretty tough today, but nothing I'm not capable of. A couple of guys from my gym were working out next to me and they started talking to me about my workouts. (One of them was the guy who helped me before - see
.) They didn't seem very happy about me maxing out on squats every day and said that I was just going to injure myself and that I should cut it down to a 5x5 or something instead. I'm torn, because I've invested so much in this programme already that I really really want to finish it. On the other hand, they are both personal trainers and they know what they're talking about. The guy from earlier recommended that I do an hour of foam rolling every day if I want to squat every day, but I've not got time for that.
The rack pulls were pretty fun, if only because I was able to lift weights far heavier than I've ever lifted before. My eventual goal is to deadlift 2xBW, so it's looking good that I can manage 120kg on the top half.
I weighed 72.8kg at the start of the workout and 72.0kg at the end.
Triset Dumbbell shrugs - 3 sets of 45x12 Rear-delt fly - 3 sets of 8x20, 6x20, 4x20 Lateral raise - 3 sets of 18x20, 8x20, 6x20
I recorded a new personal record for the close-stance squat today, so it looks as though the knee wraps made a difference! I might have got a bit stronger too After lifting 100kg, I stupidly decided to go straight for 110, and failed the rep. I tried again with 102.5 and failed again, so that's why I only did two singles.
I think I'm getting a bit better at the push press now. After my workout, I watched a video which explained some of the things I'm doing wrong.
I took two sessions icing my knees today and foam rolled before and after my workout to try and combat my developing knee pain. I hope it does them some good. Tomorrow should be a bit lighter on my knees.
Triset Preacher curl - 4 sets of 24 (12 close grip + 12 wide grip) with 15, 15, 12.5, 10 Bench dip - 4 sets of 20 Reverse curl - 4 sets of 12 with 20, 20, 15, 15
4 sets of 12 with 20
Pretty happy with today's workout. The squat volume was doubled, so it was maybe a bit easier on my knees. I managed to hit the same max that I did with front squats alone, adding on an extra rep of the back squat with the same weight.
I weighed 72.8kg at the start of my workout and 72.3kg at the end.
It's official: I am stronger now than I was at the start of this workout programme. On Day 2, my max squat with a belt and no pause was 90kg; today I lifted 100kg with a belt with a pause. Tomorrow I'm going to see how well I do lifting the weight raw - I managed 87.5kg on Day 1 and I'm expecting much more this time round.
Even my incline bench performance has increased. Figure-wise, I'm definitely noticing some more muscle mass, but I'm managing to stay relatively lean.
I'm thrilled to see this progress - to me it didn't look like you were progressing as much as you should have been squat-wise. I think a lot of it is mental, the mentality of feeling like you'll get stuck under the weight. I've been on holiday + slacking on the return but will get back to it, can't have you out squatting me.
Close stance deep squat, no belt
20x10 + 30x10 + 40x5 + 50x5 + 60x3 + 70x3 + 80x3 + 90x1 + 90x1 + 92.5x1
Deadlift, no belt
30x10 + 40x10 + 50x5 + 60x5 + 70x3 + 80x3 + 90x3 + 100x3
Superset GHD - 3 sets of 10, 10, 10 Weighted crunches - 3 sets of 30 with a 10kg plate
Squats today were a little bit disappointing. I had hoped to hit 100kg as I did yesterday, but I didn't manage it. I suppose that the belt was helping more than I realized. I haven't squatted withot a belt since last Sunday, and I can definitely feel the difference now. I failed to make 95kg, so I dropped the weight to 92.5kg, but I failed that too. I ended up doing a few more warm up sets, hitting 90 and then hitting 92.5. That was a stupid mistake and I ended up making my knee pain worse. From now on, if I can't manage a rep, I'm just going to call it quits, no matter how small my gains appear to be.
I noticed the knee pain on the deadlifts as soon as I bent over the bar. I lay on the platform in the gym for about five minutes wondering what to do. The most sensible course of action seemed to be to give up the programme immediately and give my knees the chance to heal, but I also knew that I just couldn't let myself do that, when I've invested so much energy into it so far. Eventually, I managed to get up and complete my deadlifts in a semi-Romanian pose, keeping my legs as straight as possible. This was much kinder to my knees, and I ended up putting 5kg on to my 3-rep max from last week.
I went shopping today and purchased some rather expensive knee supports. I'm not expecting them to work magic, but I'm wearing them now and I can tell that they do provide a bit of support and keep my patella tracking correctly. Obviously if it starts getting worse quickly then I'll quit, but I hope that I'll be able to buy myself at least another week on the programme. If not, the accessory work is worth doing on its own.
I've spent pretty much the whole day lying in bed with ice packs on my knees. I'm just going to have to go a lot gentler from now on.
I weighed 72.7kg at the start of my workout and 71.8kg at the end (but I'd taken off my knee sleeves by that point).
Superset GHD - 3 sets of 10 Weighted crunches - 3 sets of 30 with a 10kg plate
My knees felt a lot better this morning - not perfect, but no pain any more. I wore my new knee supports while cycling to the gym today.
The lighter weights today allowed me the chance to focus a bit more on my form and to try out squatting with the new knee supports. I realized that I've been allowing my knees to come way too far in on the way up and that I should be keeping them out so they track over the outside edge of my feet. When I do it that way, I can feel it in my hip abductor (gluteus medius) muscles so I need to focus more on making sure that they're working and not trying to cheat by bringing my legs in. My glutes are strong enough, I just need to remember to use them
I weighed 72.6kg at the start of my workout and 72.4kg at the end - this is less than I weighed at the same time last week, so I think my weight is starting to stabilize around here. I hope I'll get some good recomp going over the next couple of weeks.
Triset Incline dumbbell press - 3 sets of 12 with 40, 35, 30 Press ups - 3 sets of 20 Dumbbell flies - 3 sets of 20 with 14, 12, 12
I'm going to be using stationary lunges with a pair of 6kg kettlebells instead of the walking lunges in the programme in order to save my knees. I was planning to do 200 per set, but 100 was enough to seriously burn out my quads and hamstrings so that's what I'm sticking with.
Squat with a belt was pretty good today. I decided not to try and go beyond 100kg, even though I managed 100kg on the pause squats the other day. Instead, I'm focusing on form, making sure my knees are staying out and that I'm using my hips and glutes to work the weight up in the middle section.
I've been icing my knees for ten minutes every hour. I hope I can reverse the tide of injury.
HALFWAY THERE MUTHAFUCKAAAAS!!
I weighed 72.9kg at the start of my workout.
Workout duration - 80min
After swapping out the seated cable rows in the programme for bent-over rows, today I discovered that my gym has in fact got a seated rows machine! So I used that today for my back workout. My knees are continuing to get better, but I deliberately did not push myself beyond 90kg on the pause squats or 107.5kg on the deadlift.
Triset Dumbbell shrugs - 3 sets of 55x12 Lateral raise - 3 sets of 10x20, 12x20, 12x20 Rear-delt fly - 3 sets of 8x20, 6x20, 4x20
I'm not sure what's going on with my squat at the moment haha I really wasn't expecting to get up to 80kg today, since that was my previous front squat max with the belt. This meant I was a little slow putting the weight up as I was only expecting to get to 77.5kg. 77.5kg felt a little easy so I put the weight up another two times and managed to get to 82.5kg. I tried one last time with 85kg and failed. Considering I couldn't do the front squat at all a few weeks ago, I think that's good progress. That's 15kg on my front squat max in under two weeks.
I think I'm stating to get the hang of the push press now. I read a good article on T Nation that made me realize that I shouldn't try and load the bar as though I were about to do a front squat, but should instead dip my elbows down so that they can provide upward thrust to the bar. My performance on this exercise increased a lot this week, and I could really feel it in my shoulders afterwards.
I weighed 73.4kg at the start of my workout and 73.7kg at the end - a big increase in weight. I ate a bit more than usual yesterday, because the workout was so tiring. I think it's mainly muscle.
Workout duration - I forgot to check - around 100min?
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