Training Journal

[BKdoubleStacker]

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.

[BKdoubleStacker]

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

[rawz]

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?

[DLeeicious]

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

[BKdoubleStacker]

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

[BKdoubleStacker]

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

[BKdoubleStacker]

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.

[BKdoubleStacker]

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.

[BKdoubleStacker]

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

[BKdoubleStacker]

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.

[BKdoubleStacker]

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.

[BKdoubleStacker]

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.

[BKdoubleStacker]

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.

[BKdoubleStacker]

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.

[BKdoubleStacker]

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