consistency is key

[JP]

strong pulling dude!

[knackers]

thanks man, 250 will fall this year.

[knackers]

31-1-12 (morning weighin - 106.8kg)

Squat - 10xbar, 10x60, 5x110, 5x130, 5x125, 5x125, 5x120, 10x120
Front Squat - 5x60, 3x90, 3x100, 5x80, 5x80, 5x80
Good Mornings - 10x60, 10x60, 10x60, 10x80, 10x80
Incline Bench - 10x60, 10x60, 10x60, 8x60, 7x60
Dumbell Rows - 5x10x32.5kg
Barbell Curls - 5x10x20kg
(superset with >)
Tricep Pulldown - 5x10x #11-#15


Was well fuelled coming in to today, it made way for a good session.

[knackers]

1-2-12 (morning bodyweight - 106.9kg)

Close grip bench - 10xbar, 5x10x60kg
Seated db press - 22.5x9/8/6
45 dgrs db press - 25x8/8/8
db bench - 30x10/10/10
Skullcrushers - ezybar+10x10, ezybar+20x10/10/10
Seated db curls - 15kgx10/10/10
Plateraises - 15kgx10, 20kgx10/10/10
Hammergrip Pullups - 5/5/4

[knackers]

Last 2 days canned due to knee.

It flared up last week when doing leg press, 1st and last time will ever do leg press, just felt awkward like footplate was too low and was pushing with my toes.

Knee has been fantastic the last 5 months, the pain is in exactly same spot as it was when I first done something to it over a year ago, back in my goodmorning squat/maxout everyday days....

The way I last fixed it was with 3 months off lifting altogether.

Went and saw someone yesterday and they said probably good idea to get MRI done to see exactly what the issue is.

Anyway todays session

4-2-12
M.Press - 10xbar, 8x40, 8x50, 6x55, 5x60, 1x70, 1x70, 1x70, 8x50
45dgrs db press - 22.5kg x10/10/10/10/10
db bench - 30 x10/10/10/10/10
Single arm db press - 20kgx10L,10R, 25kgx5L,5R, 30kgx2L,2R
Plate raises - 15x10, 20x10
bb curls - 3x10-30kg

[knackers]

Today I saw a physio regarding the knee, he thinks it is most likely cartilage issue but could be calf muscle or even a particular tendon.... He doesn't think an mri is necessary, is pretty optimistic that it shouldn't cause me too many issues based on how i told him it healed up last time after a bit of time off it and general testing.
He gave it a bit of massage and found a painful spot in upper calf which seems to connect to the issue in knee and gave it some dry needling..
Lets hope it is more calf than cartilage or the mystery tendon which may be a dark horse in all this..

So I've decided 7 weeks off squats and deadlifts to let the sucker repair itself.

6-2-12
Bench - 10xbar,8x60,6x90,95x5/5/4/6 - last set was a burnout set, I actually got 7 but the spotter had hands all over the friggin bar... so 6 it is.
Db bench - 32.5x8/8/10
Db side raises - 5kgx8, 7.5kgx8/12
Skullcrushers - ezybar+15 x 8, ezybar+20 x 8/12

The program Im doing is the 'add 50 bench program'
It goes for 7 weeks and as the title says is apparently meant to add 50 lbs to you bench.
Im doing the recommended split program which is less volume all up than I have been doing and will have me benching twice a week. PUSH
And back and bis on wednesday PULL.
If I feel like doing more on the days off I will go to the playground and do some some pull-ups

[JP]

so when you say painful knee, is it like you cant walk without pain or how serious did it get?

[knackers]

Not serious. pain isn't the right word, more just a niggly twinge and sometimes jarred feeling. It could be felt during walking on and off, not so bad now.

Last year I put up with it for 7 months until it started driving me nuts, I was always thinking about it, didn't feel confident squatting, could feel it when walking often, had to avoid sprinting and jumping. I don't want it to get like that again.

[knackers]

8/2/12

Pushups (feet elevated and hands together) - 8/8/8 - can get 30 normal pushups pretty easy as an indicator how hard these are
M.Press - 5xbar, 5x40, 5x50, 5x55, 5x60, 4x65, 4x60, 5x55
C.G.Bench - 5xbar, 8x50, 8x55, 8x60, 8x65, 8x65 - focus on elbows in
Dumbell Flys - 8x5kg, 8x7.5kg, 8x10kg, 4x12.5kg, 8x17.5kg - weird exercise


The add 50 split that I was intending on doing had me resting tues/thurs/sun.... stuff that. I hated not doing anything yesterday so have changed off the program to something else.

I made up a Push/Pull routine. M-Push, T-Pull, W-Push, T-Pull, F-Push, S-Pull, S-Rest
The add 50 bench progression will still be done on monday and friday.
M/W/F - will be emphasis chest,try,shoulder based exercises
Tue/Thu/S - will be emphasis on back/bi based exercises

[knackers]

Narrowgrip pulldowns - 10 x 91kg, 10 x 118kg, 10 x 132kg, 145kg x 8/8/10
Hammer grip db curls - 15kg x 8/8, 17.5kg x 8/8
Db rows - 35kg x 8/8, 37.5kg x 12
Face pulls - #6x10, #9x8, #11x8, #14x8, #16x10
w/g pullups x 4

Couple of new exercises today, loved the pulldowns.
As for face pulls, bit weird, cable crossovers would probably be a better alternative.
Cannot remember the last time Ive done hammer curls.

[sosso]

Not sure why cable crossovers would be a better alternative for face pulls :S

Face pulls are for upper back. Crossovers are for chest.. ??

[knackers]

Yeh true, don't mind me I'm new to cable exercises, give me a barbell or db and I would be much happier...

Just looked it up, the one I was thinking of is called a "scarecrow".. nothing like a cable crossover

Well it is.... just in reverse.

[sosso]

Ohhh right, makes sense now.

[knackers]

10-2-12 (Morning weighing - 107.5)

Cuban Rotation - 2kgx10, 4kgx10, 5kgx10
Bench - 10 x bar, 5 x 60, 5 x 80, 105 x 3/3, 110 x 2/2, 1 x Negative x 120
Weighted dips - 6 x 13.5kg, 6 x 16kg, 6 x 18.5kg

Started taking M.S.M today.

[JP]

ah ok, i've had that kind of knees for few years now

but i try to mitigate it, stretches, mobility, deep heats, icing, anti-inflams and so on...

just part of the game it seems