Not entirely sure how I pulled it off considering my random self regulated training schedule lol… but I’ll take it
Aug 8 2018
AM Session
Squats are starting to feel good again, no pain for the past couple weeks. Been slowly trying to bring intensity back while maintaining a minimum of 5 reps per working sets. Making extra effort to foam roll my adductors and IT bands pretty good along with some static calve stretching to help reduce any possible pulling or shearing at my knees because of tight muscles.
Squats
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5
300 x 5
Glute hams - 3 x 8
Ab roller - 3 x 8
*Edit, depth was somewhat questionable on the first set, I did 5 cluster singles after this top set with 10 sec rest focusing on slowing down a bit and hitting depth.
Aug 11 2018
AM session
Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 3
225 x 2 x 4 sets
185 x 10
185 x 10
DB Bench - 70s x 12 x 2 sets
A few sets of DB laterals
Aug 12 2018
AM session
Decided to play with a little fire… deadlifts in the AM while everyone except for myself is sleeping lol. Just made an effort to really slow down the eccentric portion of the lift. 465 was the only one I used straps on
Deadlifts
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
465 x 1
Here’s the top single
Appreciate it, lol. Sometimes lifting in the afternoon is inconvenient as far as schedule goes. Problem with deadlifts in the morning is you cant go as hard
How’s the knee lately?
Ohh but you can, just put the damn thing down nice and gentle.
Wow, that’s a gentle deadlift!
My neighbours 2 houses down has commented that they always know when I’m deadlifting due to the banging.
Feeling a hundred times better, just trying to take the squats slow and attempting to limit my knee travel. So far it’s been paying off. My last day at 300 felt great
Maybe doing the slow eccentrics will help me get some new found gains! Lol
Usually I hit deadlifts mid afternoon on Sunday or Saturday when I can blare music and drop the weight as necessary but that’s awesome lol. I’m sure my neighbors on the garage side have heard enough, although they haven’t complained
Aug 13 2018
Felt energized waking up but a little sore all over. Decided to hit some light bench
AM Session
Band face pulls x 3 sets
Bench
135 x 3
155 x 3
170 x 3
190 x 3 x 5 sets
Band Pushdowns 3 x 20
Aug 14 2018
AM Session
Foam rolling / calve stretching
Squats
135 x 3
185 x 3
225 x 3 (belt/wrist wraps on)
275 x 3
300 x 2
315 x 5
Glute Hams - 2x8
Ab Rollers - 2x8
Depth was slightly questionable but nonetheless the reps felt pretty strong. No knee aggravation either. Will be out of town this weekend so getting a little rest on lifting. Next week I’m gonna back off the weight and push relatively lighter singles (85-90%) with backdown sets of 5.
Video:
Edit** gotta stop doing that head bob shit lol. Need some work on my brace, feel like i waste too much energy and move too much. Deadlifts i feel like my brace is down pretty good but the jerkiness in squats and bench has got to go. Ive done it for so long its hard to break that habit.
Great to hear man!
@idontbrag123 how is your knee feeling? I thought it was kinda of strange that we both started that simple deadlift program and both of us get some form of tendinitis of the knee.
My knees been doing better as well, still working on improving mobility though. I’m positive mine started by jumping back into running and soccer too quickly. Now that I’ve been more consistent and stretched/rolled on a regular basis, the issue has improved. I’ve had this on my other knee in the past so this isn’t my first rodeo lol.
That’s great, glad yours is healing up
Aug 15 2018
AM Session
Bench
135 x 3
155 x 5
170 x 5
185 x 2
205 x 1
225 x 1
245 x 1 (speed was awesome)
Pause Bench backdown
190 x 5
190 x 5
Super wide grip bench
135 x 20
135 x 12