2016 Log

_Simon_ said:
Always been confused about leg extensions... keep hearing opposing thoughts on its use in rehab.. I have a leg ext machine and unsure whether to ever use it haha..
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for rehab purposes I like them. VERY light weight and high rep sets to get some blood flow going. Similar to how I sometimes to hammer curls to help with tendonitis in the arm/forearm/bicep. Couple of sets of 15 - 25 reps very light. I also find wall sits help with knee pain.

As for building muscle with them, I dont think they are great. I think varying foot width on leg press is a better option
 
Browner said:
for rehab purposes I like them. VERY light weight and high rep sets to get some blood flow going. Similar to how I sometimes to hammer curls to help with tendonitis in the arm/forearm/bicep. Couple of sets of 15 - 25 reps very light. I also find wall sits help with knee pain.

As for building muscle with them, I dont think they are great. I think varying foot width on leg press is a better option
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Ah yeah I'll have to give them a go then. Did a wall sit just before actually hehe, just trying to be proactive as my knee keeps playing up from time to time. But then I don't know what it's related to (had bowen therapy and the tone/tightness of my hamstrings were quite up there)
 
_Simon_ said:
Always been confused about leg extensions... keep hearing opposing thoughts on its use in rehab.. I have a leg ext machine and unsure whether to ever use it haha..
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Lyle McDonald wrote a great piece about them a number of years back.

In short; high volume per set, lower load, do compounds do.

I think they definitely contribute to hypertrophy, it’s just figuring out the volume; same as anything.
 
Jester said:
Lyle McDonald wrote a great piece about them a number of years back.

In short; high volume per set, lower load, do compounds do.

I think they definitely contribute to hypertrophy, it’s just figuring out the volume; same as anything.
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Cheers dude, I may add them in my next session. Am not doing any other legwork at the moment to be honest (purposely stayed away from overdoing legs and straining knee too much, with doing karate 2-3x week working them alot as it is)
 
_Simon_ said:
Cheers dude, I may add them in my next session. Am not doing any other legwork at the moment to be honest (purposely stayed away from overdoing legs and straining knee too much, with doing karate 2-3x week working them alot as it is)
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I’d at least be during something for legs, noting karate. The weights have a profound effect on connective tissues, which I imagine is of pre-habilitative value if nothing else.
 
_Simon_ said:
Cheers dude, I may add them in my next session. Am not doing any other legwork at the moment to be honest (purposely stayed away from overdoing legs and straining knee too much, with doing karate 2-3x week working them alot as it is)
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Jester said:
I’d at least be during something for legs, noting karate. The weights have a profound effect on connective tissues, which I imagine is of pre-habilitative value if nothing else.
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@_Simon_ I agree with @Jester! I think your karate and knee health would benefit from some kind of leg/lowerbody training. As jester said weights improve bone density and connective tissue as well as strength which all ads up to being more injury resistant. Would also improve the power/speed of your kicks and would give you a stronger base on which to fight from thus improving your performance.
 
Jester said:
I’d at least be during something for legs, noting karate. The weights have a profound effect on connective tissues, which I imagine is of pre-habilitative value if nothing else.
Click to expand...
Browner said:
@_Simon_ I agree with @Jester! I think your karate and knee health would benefit from some kind of leg/lowerbody training. As jester said weights improve bone density and connective tissue as well as strength which all ads up to being more injury resistant. Would also improve the power/speed of your kicks and would give you a stronger base on which to fight from thus improving your performance.
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Cheers guys, yeah for sure that makes total sense. I just have to be cautious with the pelvic tension stuff to choose appropriate and safe exercises, have tried a few over time and it didn't like some at all... but leg extensions should be fine, appreciate the advice muchly [emoji106]
 
DL; 3-200kg, 1-220kg@5, 1-230kg@6, 1-240kg@7, 8x1-250kg@8-8.5. Everything on point.

OHP; 5-70kg, 1-80kg, 1-85kg, 1-90kg@9. 95kg fail, half-rep.
 
Deficits; 3-200kg, 8x2-210kg@7.

OHP; 2x5-150kg.

Soph woke up much earlier, squats and OHP missed.


Evening;

Chins; max-stim; 15 reps @+10kg.
 
Jester said:
Gotta find something that the knee will forgive often enough, at least until the last 10kgs come off and I’ve some more latitude in the joint.

And building up the VMO is an ongoing concern. I should probably just bite the bullet and get a leg extension machine ...
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I had knee surgery (meniscus tear from football) at 18 years old and my thigh shriveled to a stick from atrophy. Afterwards, I trained doing intense leg extensions and leg extension static holds and negatives along with some regular leg presses. My quads blew up like mad. My knees where healthy too.
I no longer do leg extensions as I prefer the feel of split squats as the perfect leg exercise, but I am definitely PRO leg extensions as a very effective exercise for the quadriceps and knee tendons.
 
DL; 3-200kg, 1-220kg, 1-230kg@6, 1-240kg@7, 1-250kg@8, 1-260kg@9.5. Thought 270 would be there but damn near stiff legged the rep. 3x2-230kg@8.

OHP; 3x70@8.5.


Reverse hyper en route.
 
DL; 3-200kg, 3-220kg, 2x3-230kg, 3-220kg@7.

Pendlays; 3x5-150kg.

OHP; 4x5-75kg@7.

Ab wheel; 5x10. Pausing these at the extension peak as continue to work towards standing rollouts.
 
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DL; 3-200kg, 1-220kg@5, 1-230kg@6, 1-240kg@7, 10x1-250kg@8-9.

OHP; 5-70kg, 1-80kg, 1-85k@7, 1-90kg@9.5. 3-4 triples might be more effective for this session.

Sumo; 3x3-100kg. Am going to use this for abductors and general hip work. Hopefully it help with some piriformis issues.
 
Lost some time for training in the morning due to wife going back full time. Changed mind on the reverse hyper for now, didn’t lose out $$.

Instead am bringing in a lat pull-low row combo, plate loaded. Hopeful that I can improve my volume for back this way, in a shorter time frame.
 
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@8, 1-260kg@9. 270 broke but didn’t fancy RPE@11. 3x3-230kg@8-8.5.

OHP; 6,6,4-80kg.
 
Jester said:
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@8, 1-260kg@9. 270 broke but didn’t fancy RPE@11. 3x3-230kg@8-8.5.

OHP; 6,6,4-80kg.
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True RPE 10 deadlifts are a bit like knockouts in Boxing, there are only so many of them you can take in your career
 
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