2016 Log

[Browner]

Eh, definitely a Russian exercise haha


I’m thinking heavy singles and my paused work. Still not sure if deficits do enough considering my leg drive technique is fine for the moment.

Yeah, I've never done them myself, but something to consider if you were looking for a new deadlift movement.

 

[Jester]

Yeah, I've never done them myself, but something to consider if you were looking for a new deadlift movement.

Considered SLDL, as they’re pretty effective for hypertrophy in the experience, but paused deadlifts still feel ideal?

 

[Jester]

OHP; 5-60kg, 5-70kg@7, 3x3-80kg@8.5-9.

I’m using a slightly modified technique, that the Barbell Medicine guys use, with the lean back to initiate. Sort of like a steep incline press.

Lower back is becoming used to it, and I feel it’s more stable and stronger through the break.

 

[Browner]

OHP; 5-60kg, 5-70kg@7, 3x3-80kg@8.5-9.

I’m using a slightly modified technique, that the Barbell Medicine guys use, with the lean back to initiate. Sort of like a steep incline press.

Lower back is becoming used to it, and I feel it’s more stable and stronger through the break.

I find a really good que for that is to clench your ass cheeks together has hard as you can. helps me anyway protect the lower back

 

[Jester]

I find a really good que for that is to clench your ass cheeks together has hard as you can. helps me anyway protect the lower back

Agreed - picked that up from Brian Alsruhe.

 

[Jester]

Tuesday;

LBBS; 140kg@n/a, 3-150kg@7, 3-160kg@7, 3-165kg@8, 3-170kg@8.5-9.

Rows; 4x5-150kg.

 

[Jester]

DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg@7, 5x1-250kg@8.5-9.

FPDL; 4x4-210kg@8.

 

[Browner]

Squats are progressing nicely!

 

[Jester]

Squats are progressing nicely!

Yep, might hit that 200kg mark on one knee at last.

 

[Browner]

Yep, might hit that 200kg mark on one knee at last.

Do you think any single leg work would help strengthen it or just make it worse?

 

[Jester]

Do you think any single leg work would help strengthen it or just make it worse?

The issue is the cartilage and bone damage and inflammation. Leg extensions for high reps have felt good in the past, but I don’t own that myself yet.

 

[Jester]

LBBS; 1-140kg@6, 1-150kg@7, 2x3-160kg@8.5-9. Fatiguing week at work.

Rows; 6x5-150kg@7.

 

[Jester]

Think I’m going back to 4x a week deadlifting.

Double the fun.

 

[Jester]

OHP; 5-60kg, 4x5,4-75kg@8.5.

 

[Jester]

DL; 3-200kg, 1-220kg, 1-230kg, 4x3-240kg@9.

Rows; 4x6-150kg@8.


Made a form tweak/alteration to starting position. Felt like old times. Hopefully things progress quickly from here.

 

[Jester]

I’m also making a point of actively extending my lower back (not quite hyper extending), and arching the head and eyes upward in on my rows. Feels more stable.

It amazing how the body really does follow where the line of sight travels.

 

[Jester]

Beltless DL, 4x3-200kg@DOMS, speed was fine.

LBBS; 1-140kg, 150kg, 160kg. Tendonitis is back on left patella.

Hard to judge RPE with that. 160 probably @6-6.5, but hard to judge with that issue.

 

[Browner]

Beltless DL, 4x3-200kg@DOMS, speed was fine.

LBBS; 1-140kg, 150kg, 160kg. Tendonitis is back on left patella.

Hard to judge RPE with that. 160 probably @6-6.5, but hard to judge with that issue.

Do you wear knee sleeves? That might help?

 

[Jester]

Do you wear knee sleeves? That might help?

No to the first and a suspected no to the second.

It’s partially just due to the injury (they noticed that the cartilage that tore off scraped the cartilage underneath the patella), and partially due to the fact that I drag the barbell along an already easily aggravated patella when deadlifting.

 

[Jester]

Do you wear knee sleeves? That might help?

Speaking of knee sleeves, do you find they provide any benefit in terms of load? I’ve heard ranges from not discernible <-> 10kgs.