2 bananas and 3 weetabixes
FRONT SQUATS
60 x3 70 x 3 80 x3 90 x 3 100 x3 all 3 second pauses 110 x 3 120 x3 135kg x 3 PB last rep difficult but new PR.
2 fried eggs olive oil , air fired chips, and baked beans
small amount of veggie chilli
4 protein cookies and some banana and egg , oats mix(no sugar)
Good to hear your knee will be ok. As a snowsports-guy, Knee problems frighten me. Good on ya for keeping up with the log. We are rooting for you!
Thank you for the kind words. Knee is fine just a little bruised. Did some foam roller and self- message with a massage stick this evening . I will try to use the stationary bike , it is raining here.
Breakfast - high protein cookies
Front squats - 60 x 3, 70 x 3 80 x3 90 x 3 no belt 100 x3 110 x3 120 x 3 137.5kg x2 missed last rep
will have a day or two off from squatting maybe get some benches in or sg.
cheese on toast
high protein cookies
1 veggie burger, chips (oven) , microwaved vegetable mix
3 Weetabix 1 coffee
cheese on toast 2 pieces of bread
carrots , potatoes fishcake with real butter.
No workout today legs are a little sore more heavy leg syndrome though really.
Back is little tired too. Taking two days off .
3 weetabix 3 weetabix tuna potato and veggies egg chips and beans
3 Weetabix
front squats
60, 70, 80 90 , 100 x 3 no belt
110 x3 120 x 3 130 x3 laboured today so did
1 x 140 easyish 1 x145 bit laboured
Fell off bandwagon a bit yesterday.Bit still consumed fewer calories,
3 Weetabix
2 veggie burgers with plate of vegtables
FRONT squats 12pm.
60 , 90, 100 , 110 x3 120 x 3 137.5kg x 3 PB. grinded last rep.
150kg x 1 PB bit of grind but tired suspect I can grind 160-165kg.
I will have to have weekend off as I have trial work on Monday and will be expected to lift for 2 hours.
Donât want to show any lower back fatigue.
3 Weetabix
cheese on toast
Chinese spring roll., samosa , onion bhagee and potatoes.
Front squat at around 10.30am
60 x 3 , 90x 3 100 x 3 120 x3(used belt) 140 x2 PB used belt got stuck at bottom on third rep and it got in front of me.
MONDAY - had weekend off
ate fairly healthily vegetables etc.
FRONT SQUATS - bit sluggish
60 , 90 , 100 , 110 x3 without belt. 120 x3 laboured 140 x 3 PBhard but doable deliberately very low for last rep.
155 x 1 PB quite hard but tired today up at 5.00 for work .
could have managed 160 today.
will try 142,5 kg x3 tomorrow hopefully nervous system will be more alert.
front squats
60, 90, 110, 120 x3 all laboured.
tired today .
Wednesday fronts squats
60 , 90 , 110 no belt . 120 x3 142.5 x1 rounded out too gave up. Not going well
may change template next week to what Thibeaudeau suggested.
near 1 day on 1 day off to keep nervous system active.
Another crap day
60, 90 , 100, 120 ,
142.50 x 1 nearly 2 got infronmt of me , dropped it and bashed off my arm a bit. uninjured though.
Will deffo change up next week. may try learning the back squat a bit , albeit with higher reps.
Sunday had two days off.
At gym front squats. Squat rack is less than ideal and the thicker barbell keeps slipping off my shoulder but still not a bad workout
FRONT SQUATS
60kg , 90 , 100 , 110 , 120 , 130 x3 (bit higher than they should be ) 100 x3 100 x1
Squat rack canât be set like a powerrack , so I didnât want to risk totalling the gymâs bar as well. I avoided using their IWF approved bar for the squats . May use it next time as it is thinner and wonât slip off my shoulders so much.
Deadlift 60kg x 1, 90 x 1 , 140 x 1 , 170x 1 felt too heavy so gave up
I am still tired from working and FRSQS really. Job entails pushing trolleys and picking up lighter items under 20kg mostly . Also loading crates onto trolleys which is harder over a day. Job is not badly paid.
Tuesday- working on crates at the warehouse -shoulder is aching.
Front squats - 60, 90, 100 , 120 x 3 142.5kg x 2 hard
Thursday front squat-
70 , 100 x 3 no belt
belt 120 x 3 142.5 x2 much easier than last time but slipped off my shoulder second rep. still completed rep.
deadlift 60 x 5 110 x 2
work is making it a lot harder to get good workouts. Lower back and obliques are fatigued.
Yesterday front squats
70, 100 , 120 x 3 . 142.5x 1 regressing here.
Still feel tired from work. Hopefully will get used to it in a few weeks.
New bar should arrive today so I donât have to use the gym.
Front squats
40, 80, 100, 110 , 120 x3 all very solid deep.
142.5 x 2 very solid could have risked grinding out the third rep but I want to preserve the bar.
Itâs an older type York bar. Very loud to use with no special knurling , no center knurling.
Standard collars donât fit. Plate slipped I had to use scaffolding clips on the bar which are real pain to change.
Knee was injured from falling down stairs. MCL tear grade 1-2. I have a factory /warehouse job so it is taking a while to heal. Squats are definitely out. I am looking forward to starting again in the New Year. I have lost half a stone, diet has not been great though.
Day off from work today. Knee or knees have been relatively pain free . I havenât needed the ibuprofen the last 2 days , so I decided to try some lighter front squats.
30kg x 3
40 x 3
50 x 3
60 x 3
70 x 3
80, 90 , 100 , 110 x 3
failed on 120kg as it bashed the rack and threw my timing off .
A few BUP with 20kg kettlebell instead. One lousy horizontal pull up.
Left knee (the good knee , previous meniscus tear) felt a tiny bit of pain. Right knee was golden.
I think am going to ease into to this routine this time. I have lost a small amount of weight.
Hopfully I can match or better my previous set of 3 soon.
I find singles work well with the front squat but triples keep me honest.
Not looking forward to the inevitable DOMS from the admittedly small amount of work.
Resisted the temptation to bench press again so thatâs good.