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  1. #571
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Friday

    Squat

    235 x 5
    275 x 5
    275 x 3

    Back Extensions

    12, 12, 10, 10

    Pull ups

    8, 8, 5, 5

    Ab pulldowns on knees

    120 x 15
    140 x 15
    150 x 15 x 2


    Used my tommy kono sleeves. Deciding to not use knee wraps for a while for the first time in a long time. My left knee was killing me so I didnt want to jump in weight. Got nice and deep though, pretty much ATG and technique felt a little better not using wraps


    Today


    Press

    135 x 3
    150 x 3
    170 x 3

    Dips

    +45 x 8
    +90 x 6, 6
    bw x 10

    One arm Rows

    90 x 8
    100 x 8
    110 x 8
    120 x 6

    Tate presses

    50s x 10
    70s x 8 x 3


    Just moved back for college, first day at school, dehydrated, stress, and crap diet. Felt pretty lethargic.

  2. #572
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    deadlift

    295 x 3
    335 x 3
    375 x 5

    GHR

    6-8 x 4

    BB curl

    65 x 10 x 4

    Kneeling ab pulldowns

    140, 160, 180, 180 x 10

  3. #573
    Join Date
    Mar 2008
    Location
    Middle America
    Posts
    9,889
    vCash
    0
    Quote Originally Posted by BKdoubleStacker View Post
    deadlift

    295 x 3
    335 x 3
    375 x 5

    GHR

    6-8 x 4

    BB curl

    65 x 10 x 4

    Kneeling ab pulldowns

    140, 160, 180, 180 x 10
    do you use straps and belt with deadlifts?
    does your gym have a pit shark?
    Last edited by rawz; 01-30-2013 at 03:19 PM.

  4. #574
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    I know you said it's been an ongoing thing with your knees so I'm sure you've tried about everything but do you foam roll daily? My knee felt awful for about a year anytime I drove or lifted or played ball the turning point was when I started to foam roll the quads/it band/hammies 2x a day. Now I only feel it when trying to warm up completely cold or when driving real long distances.

    I also bought these bands and did the stuff from this video 1-2x a week http://www.mobilitywod.com/2012/05/v...oral-pain.html

    again you've probably done tons of stuff but anecdotally this is what really helped me

  5. #575
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Quote Originally Posted by rawz View Post
    do you use straps and belt with deadlifts?
    does your gym have a pit shark?
    I never use straps for anything. I do use a belt on my heaviest lift.

    Ive never been to a gym that has a pit shark

  6. #576
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Quote Originally Posted by DLeeicious View Post
    I know you said it's been an ongoing thing with your knees so I'm sure you've tried about everything but do you foam roll daily? My knee felt awful for about a year anytime I drove or lifted or played ball the turning point was when I started to foam roll the quads/it band/hammies 2x a day. Now I only feel it when trying to warm up completely cold or when driving real long distances.

    I also bought these bands and did the stuff from this video 1-2x a week http://www.mobilitywod.com/2012/05/v...oral-pain.html

    again you've probably done tons of stuff but anecdotally this is what really helped me
    I do foam roll from time to time. Unfortunately I think its moreso due to genetics and I have inherited some sort of chronic tendonitis. I will probably never be a good squatter.

    Those bands look interesting, ill def give them a look

  7. #577
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    yesterday

    bench

    225 x 3
    255 x 3
    285 x 3

    DB floor press

    60s x 10
    70s x 10
    85s x 10 x 2

    Pull ups

    bw x 8, 5, 4, 4


    I reset all the numbers on my main lifts. Decided to go easy today and just hit the minimum.

  8. #578
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Last friday

    Squat

    230 x 3
    260 x 3
    295 x 3

    Back extensions

    12, 12, 12, 8

    Standing abs w/ bands

    20 x 4

    Second time squatting without wraps. Once again my left knee was killing me.

  9. #579
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Press

    135 x 3
    155 x 3
    175 x 3

    Dips

    +45 x 8
    +90 x 6 x 2
    bw x 10

    One arm DB row

    90 x 8
    100 x 8
    110 x 8
    120 x 8

  10. #580
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Havent been updating recently. School was kind of swamped me. Havent been eating as much as id like and eating a ton of crap.

    Squatting on friday went great. 3rd time with no knee wraps and there was virtually no knee pain. Went *** to grass and hit 310 fairly easy.

  11. #581
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Paused Bench

    225 x 3
    245 x 3
    275 x 2

    One arm Rows

    90 x 8
    100 x 8
    110 x 10
    110 x 8

    Dips

    +45 x 8
    +90 x 6
    +90 x 5


    Must've been national douche bag day at the gym. All kinds were there ranging from wannabe Olympic lifters to chicken leg bb.com losers to bicep max curl carl's. Didn't get to do Presses, both racks were being used so I just decided to do some paused benching. Didn't work to failure and no spotter so took it rather easy.

  12. #582
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Tuesday

    squat

    225 x 5
    255 x 5
    285 x 5

    GHR

    4-8 x 4

    Ab pulldowns

    150 x 15
    180 x 15
    200 x 10 x 2

    Knees are feeling maybe healthier than ever.

  13. #583
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Today

    bench

    225 x 5
    245 x 5
    275 x 5

    Close grip bench w/ monster mini bands

    135 x 10
    185 x 10, 9, 6

    Pull ups shoulder width

    8, 6, 5, 4

    hit 275 very easily. Going to try for a PR next week.

  14. #584
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Last few workouts


    Deadlift

    275 x 5
    315 x 5
    365 x 5

    DB lunges

    35s x 8 x 4

    Hanging leg raises

    10 x 4


    Paused bench

    225 x 3
    255 x 5
    275 x 3

    DB rows

    90, 100, 110, 120 x 8, 8, 8, 6

    Dips

    +45 x 8
    +90 x 8
    +90 x 6
    +90 x 4


    Squats

    235 x 3
    275 x 3
    305 x 3

    GHR

    4-8 x 4

    Hanging leg raises

    10 x 4

    my knees are feeling better than ever...hit 305 for an easy triple (ATG) again no wraps, that is a PR.

  15. #585
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,422
    vCash
    1500
    Bench

    225 x 3
    255 x 3
    290 x 5

    Close grip bench w/ monster mini bands

    185 x 10, 10, 7, 7

    Pull ups

    8, 5 , 5, 5

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