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Sunday, August 2, 2015

Knee Woes

2 August 2015

High bar squat 135x6, 185x5, 235x3, 265x3, 300 (3+) x 11 reps

Joker sets 320x3, 330x3, 340x3

Knee pain is getting serious. I was hoping it would go away after a week of no squats. On the plus side, squats felt extremely strong in spite of pain, and I could have probably done a few more reps. Will add more than the usual 10 pound increase when calculating weights for the next cycle.

Paused shrugs 50 total reps - did these while waiting for the platform to free up.

Mid-shin block pull 405 lbs. x 6 singles - not bad

Leg press 50 total reps

Was going to skip leg press to rest the knee, but someone left exactly the right number of plates on it.

Glute-ham raise 20 total reps

Leg raise 30 total reps

First Day Back

1 August 2015

First post-vacation workout wasn't great, but didn't suck either.

Bench press 135x6, 185x5, 235x3, 265x3, 300 (3+) x 7 reps - simply ran out of gas on last set

Joker sets 320x3, 330x3, 335x3 - these were pretty hard

Seated cable row 30 total reps

Standing front press 135x3, 155x2, 185x1, 200 x 3 singles, failed 2 singles

I had nothing at this point.

EZ bar wall curl 30 total reps

Preacher curl machine 50 total reps per arm

Rope pushdowns 50 total reps

Bodyweight didn't go up by much - 210 post-vacation.

Thursday, July 23, 2015


23 July 2015

Squat 225x5, 275x5, 315x5, 365x3, 405 (1+) x 7 reps

Had at least one more rep in the tank, but wanted to save some juice for the joker sets (euphemism for "I chickened out").

Joker sets 425x2, 445x2, 455x1 - again, didn't have the balls to go for a second rep. A fatigued single with 455 is not bad. Now I'm only about ninety pounds behind my pre-injury max, hue.

Mid-shin pull 380 lbs. x 10 singles, ca. 60 seconds of rest in between

Glute-ham raise x 20 total reps

Leg extension 4 sets AMAP

Leg press x 50 total reps

Tuesday, July 21, 2015


21 July 2015

Bench press 135x6, 185x5, 225x3, 275x5, SlingShot 315x3, 345 (1+) x 6 reps

2 reps more than last time with same weight. Not bad.

Joker sets 355x2, 365x2, 370x2 - finally some decent SlingShot pressing.

Pulldowns 30 total reps, heavy

Standing front press 135x3, 165x2, 195 x 2 singles, 200 x 3 singles

Seated DB curl 50 total reps

DB tricep extension 50 total reps

EZ bar reverse curl 30 total reps

Monday, July 20, 2015

Kneedful Things

19 July 2015

High-bar squat 135x5, 185x4, 245x5, 275x3, 305 (1+) x 9 reps

Joker sets 320x2, 340x2

Forgot how much I like joker sets of high-bar squats.

Mid-shin pull 380 lbs. x 10 singles, 60 seconds rest

Forgot how much I hate pulls after joker sets of squats.

Leg press 50 total reps

This was terribly hard as usual, but a bit easier than last time. Will add a pair of 25s next time I do this.

Right knee was giving me trouble again. Since I don't want to be smart and rest it, I should remember to wrap my knees and foam roll more. Will be taking a few days off this week and the next, maybe the pain clears up.


18 July 2015

Bench press 135x5, 185x4, 245x5, 275x3, 305 (1+) x 6 reps

Joker sets 320x2, 340x1, 350x1, 320x2

Pretty weak effort overall today. Could have gone for a second rep with 340, but did not have a spotter for that set so I bitched out. Barely made the single with 350.

Seated cable row 30 total reps

Standing front press 135x3, 165x2, 185x1, 205x1, 215xfail, 190 x 2 singles

Wall EZ bar curls 30 total reps

Weak workout overall.

Friday, July 17, 2015

To Squatmorning or Not to Squatmorning

16 June 2015

Not a lot of time or energy today.

Squat 135x5, 225x5, 275x3, 315x5, 335x5, 365 (5+) x 11 reps

Did these with the bar sitting pretty low. Shoulders didn't feel terrible either. It's tempting to revert back to Rippetoesque squatmornings and move bigger weights instantly, but after all the time I've invested into learning how to squat upright and use my legs it feels like a regression.

Mid-shin pulls 355 lbs. x 12 singles, rest under 60 seconds.

That was it.