Workout #39Fri 4th September 2009
Couple of hip stretchesSquats
1x5@35kg/45kg (stopped cause knee felt dodgy)Bench Press
5@45kg/50kg, 5/4/3/2/2@55kgInverted Rows
12/12/9 (5kg counter)
Still knee bother. Bench press was worse than last time, but took less of a rest between sets. Rest was just a bad workout, down to not putting effort in. My core's felt quite weak lately.Week 14Bodyweight=173.6lbsWorkout #40Mon 7th September 2009Squats (deep)
1x5@20kg, 25kg, 35kg, 45kg, 55kg, 5x5@65kgOverhead Press
5@20kg/25kg, 3@30kg, 5/5/4/3/3@35kgPull-ups
3/3/2 (then 10 negatives)Prone bridge
The Squats were a big relief today....I'm pretty sure that before today I've been doing high-bar squats
Last night I was browsing online, curious what the difference was (last week I caught a glance of myself in the mirror, and wondered how the bar could get any higher). So today I had the bar sitting much lower, but it still felt comfortable. So, on week 14, I've realised I've been doing the wrong squats.
I've been getting sick of fucking my knees everytime I do heavy squats, so it was time to try something different. Deloaded all the way to the initial 20kg and starting squatting ass to grass
Felt much better on my knees/groin/even back (back might be because new bar position). 65kg was challenging so used that for work weight. For all the sets I went all the way down to where i have the safety bars setup. I nearly passed out on the last rep haha....it was the most trouble I've ever had with a squat, I got less than half way up and my core/legs just turned to jelly, somehow I managed to get up though.
It was hard walking downstairs, but luckily it's back to being down to muscles and not joints. But I don't want to say anything too soon, I'll see how my knees are doing tomorrow after I've had a sleep.
With overhead presses I stuck to 60s rests, I was so out of breath from Squats though.
Didn't have energy for deadlifts after the Squats. Will either do some tomorrow, or leave them till Friday. I'm thinking about Squatting light on deadlift days, or just don't do Squats on workout B altogether....I dunno yet though.
Pull-ups, bit disapointed - felt like I should be doing more, but still matched my PB.
Prone bridges have sucked again to match my recent attempts.
It's worth mentionning on Saturday my morning weight was 175.8lbs (in my goal range!!). Dropped back down to ~173 today though.
I've ordered stuff to make thrive diet energy bars/recovery smoothies (food processor/ingredients), so looking forward to that =] Will save me ordering clif bars as well.