View All Posts: Dee1704

Oxman said:Loads of graft mate, i'm impressed. With your singles, if they won't shift drop down 2.5kg and try again and if it still won't go drop another 2.5kg, the key is consistently banging out volume big time!

nails said:
It's probably safest to never look at either of our journals ever again. The madness might start seeping to your brain.

nails said:Don't sweat it, the press can be a b**ch and you still got plenty of work in.

Oxman said:Experimental leg session today. After confirming my tendonitis in my knees is almost certainly a quad weakness and the weak link in my squats I went on a quad destruction mission..

Squats

Beltless/Paused
Bar x 20
60kg x 20 knees feeling a tad niggly
80kg x 10 knees hurt
100kg x 5 knees feeling better
100kg x 5 knees 100%! Weird!
100kg x 5
100kg x 5
100kg x 5
add belt - keep the pause
140kg x 2 feeling light fast and easy
140kg x 2
140kg x 2

Very pleased today, nearly sacked it off but knees seemed to stretch out and feel fine so cracked on. Not going to go crazy with weight for a good while, i'm going to focus on nailing good form and letting knees get back to good condition. Aim is to stick to these 2 weights and build up to 100kg x 5 sets of 10 and 140kg x 3 sets of 7-8 then go up 10kg on each and start over, I think this will keep gains coming slowly but surely but most of all increase my confidence and allow me to build up my weak quads with the accessory work.

Hammer Strength Linear Hack Squat

40kg + machine x 10
80kg + machine x 10
120kg + machine x 5 default PB
80kg + machine x 10
80kg + machine x 10

Not sure how much the sled weighs but Christ I am weak on these, unsure about them as they seemed to hit hams and glutes more, good fun for a change but not sure its a keeper.

Karlsen Squats

40kg + machine x 5 default PB
40kg + machine x 5
40kg + machine x 5
40kg + machine x 5
40kg + machine x 5

Another one I thought I'd be using 100kg more weight on! Not sure i'm doing them quite right but they hit quads very hard indeed, just takes a bit of practice getting the set up right, quads shaking like crazy, quite possibly a keeper.

Smith Machine Feet Forward Squats (Paused)

50kg x 10
50kg x 10
50kg x 10
60kg x 7 default PB
60kg x 7
60kg x 7
60kg x 6

Holy mother of god, so little weight so much pain! I did these with feet well out in front and it felt great on my knees and I buried them, with feet forward my arse nearly tapped the ground! After the first set I racked the weight and thought it hadn't done much, stepped out under the bar and quads nearly gave way! Awesome accessory to hit my quads I think, little weight but maximum effect! A keeper I think!

Seated Leg Extension

25kg x 20
35kg x 15
45kg x 12
55kg x 11
65kg x 9 + 3 RP default PB

Been wanting to try these for ages, another one I felt like were doing nothing then stepped out and collapsed, nice movement and knees feel ok with them, keeping these in for quad targeting too I think.

Hammer Strength Seated Calf Raise

20kg + machine and some BW x 13 default PB
20kg + machine and some BW x 12
20kg + machine and some BW x 11
20kg + machine and some BW x 11
20kg + machine and some BW x 10

Thought i'd try get some calf work in too as my calves are tiny, may help my squat and some moving events, very tough, very painful, good fun.

Was going to call it a day but spotted the safety squat bar so waddled over and set it up.

Safety Squat Bar Squat (Paused)

50kg x 10
50kg x 10
50kg x 10
60kg x 5
60kg x 5
60kg x 5
100kg x 1 default PB
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1

Enjoyable odd movement, it really does throw you forward heavily and I think it hits the quads pretty nicely, be interesting to see how heavy I can take these fresh, be throwing these in again somewhere doubtless, feels a very nice movement to me - better than a high bar squat for sure.

Dumbbell Stiff Legs - Beltless

80kg bells x 10 default PB
80kg bells x 10
80kg bells x 10

Wanted more but I was dying!

Drove to quiet car park and pushed my loaded truck back and forth maybe 20 mtrs each way 4 x = full quad breakdown, lay on the floor shaking violently for 5 mins before attempting to drive home. Took me 5 mins to get out of the truck after too, but now I have rolled my legs, IT bands and lower back and i'm feeling good, quads still shaking but job done. 2 lovely days of rest now

Next week will be a tad lower in volume as I pick and choose the new exercise I need to focus on my weaknesses.

Oxman said:Lovely work mate, nice squatting there

nails said:Nice squat volume, 10 reppers a shear hell.

taz said:Plenty of graft in here mate. That's some really good squatting especially beltless.