MESSPLAY
Active member
Do you have something to catch you on squats in case your knee gives out?
Basement workout log-Westerner
- Thread starter Westerner
- Start date
Do you have something to catch you on squats in case your knee gives out?
Westerner
Member
Well i dont know how much it could help,but i have car tires and above carpet,so if i can't lift im throwing bar on that.
Platform is not big,about 15inches,so if knee gave me out that will not probably do anything.I'm planing put one or two more tires.
But i will buy cage as soon as i get(if i get) to 480.
Westerner
Member
Saturday,1.12.
1.Squat-365x1
2.Partial squat-450pounds6x10
3.Plate w. curl-5.sets
4.Good morning-110x6,200pounds2x6
5.Isometry work
Sunday,2.12.
1.Speed bench-155pounds10x3
2.Weighed chinups-45pounds1x12 + wide pullups 1x10
3.Isometry work
Monday,3.12.
1.Squat-330pounds8x2
2.Good morning-130x8,200pounds2x8
3.Plate w.curl-5.sets
4.Isometry work
Body weight at the end of week 181.5pounds,and going up
Paralel squats will not work,i dont have techniche,so lot of weight goes on my back.
I start yesterday with 8x2 squat program,fast two,without rest at the top after first rep,and i will load 10pounds every training,plus at wednesday i will do partial squats also,but after regular.I will not load weight all the time,plan is 4.squat days load,and 5.day lower weight for 20pounds,and again.
But still im looking what is the best for me with squats,only i hope everything will be ok with knee.At friday i did little isometry,and unbellivable pain goes away imidiatly.
Isometry train people who injure their knees,and it is for recuperation,I never train so much isometry but it help.
I dont feel pain now whan i start to train it,but we will see what will be at wednesday after partials.
1.Squat-365x1
2.Partial squat-450pounds6x10
3.Plate w. curl-5.sets
4.Good morning-110x6,200pounds2x6
5.Isometry work
Sunday,2.12.
1.Speed bench-155pounds10x3
2.Weighed chinups-45pounds1x12 + wide pullups 1x10
3.Isometry work
Monday,3.12.
1.Squat-330pounds8x2
2.Good morning-130x8,200pounds2x8
3.Plate w.curl-5.sets
4.Isometry work
Body weight at the end of week 181.5pounds,and going up
Paralel squats will not work,i dont have techniche,so lot of weight goes on my back.
I start yesterday with 8x2 squat program,fast two,without rest at the top after first rep,and i will load 10pounds every training,plus at wednesday i will do partial squats also,but after regular.I will not load weight all the time,plan is 4.squat days load,and 5.day lower weight for 20pounds,and again.
But still im looking what is the best for me with squats,only i hope everything will be ok with knee.At friday i did little isometry,and unbellivable pain goes away imidiatly.
Isometry train people who injure their knees,and it is for recuperation,I never train so much isometry but it help.
I dont feel pain now whan i start to train it,but we will see what will be at wednesday after partials.
Westerner
Member
Tuesday,4.12.
1.Bench press-110x8,155x6,200x4,240pounds5x3,255x1,265x1,
2.Narrow bench 1/3-200pounds3x10(deeper than ever)
3.Chinups with weight-45pounds1x11,2x8
4.Wide pullups-1x10,2x6,
5.T-bar rows-90x10,120x8,155pounds3x8,
6.DB Shrugs-200x12,220pounds2x12,200x12
7.One arm DB rows-90pounds3x8
In all very good day.:thumbsup:
Never before i didnt lift in bench 265 at the least set.
1.Bench press-110x8,155x6,200x4,240pounds5x3,255x1,265x1,
2.Narrow bench 1/3-200pounds3x10(deeper than ever)
3.Chinups with weight-45pounds1x11,2x8
4.Wide pullups-1x10,2x6,
5.T-bar rows-90x10,120x8,155pounds3x8,
6.DB Shrugs-200x12,220pounds2x12,200x12
7.One arm DB rows-90pounds3x8
In all very good day.:thumbsup:
Never before i didnt lift in bench 265 at the least set.
Westerner
Member
Wednesday,5.12.
1.Squat-340x2,350pounds7x2,(no wrists,no belt,ass to floor)
2.Plate wrist curl- few sets
3.Isometry-3.sets
Note:
My knee start to hurt harder again,but not so much when i was lifting,only whan i stand with weight or walk step forward or back,but that is improvement.
There were no point doing quarter squats,i could only injure myself.
This knee pain is depressing
.I dont know,but i feal that i could be in no time at 400 if everything is ok
.
1.Squat-340x2,350pounds7x2,(no wrists,no belt,ass to floor)
2.Plate wrist curl- few sets
3.Isometry-3.sets
Note:
My knee start to hurt harder again,but not so much when i was lifting,only whan i stand with weight or walk step forward or back,but that is improvement.
There were no point doing quarter squats,i could only injure myself.
This knee pain is depressing
.I dont know,but i feal that i could be in no time at 400 if everything is ok.
Westerner
Member
Thursday,6.12.
1.Speed bench-155pounds10x3
2.Chinups-45pounds1x15
3.Isometry
Friday,7.11.
1.Squat-110x10,200x2,240x2,285x2,350x2,360pounds3x2,220x15,175pounds4x2(like speed day hehe)
2.Isometry-45pounds in each hand,few sets
3.Plate w.curl-5sets
Note:
Pain in knee was lighter,because i was doing isometry few times a day.I hope at sunday,at testing that i will lift 385,but 375 with good form will not be bad...
Also this two days im sick,although i dont have higher body temerature,but i feal pain in bones and mucles.
But that will not stop me from training
1.Speed bench-155pounds10x3
2.Chinups-45pounds1x15
3.Isometry
Friday,7.11.
1.Squat-110x10,200x2,240x2,285x2,350x2,360pounds3x2,220x15,175pounds4x2(like speed day hehe)
2.Isometry-45pounds in each hand,few sets
3.Plate w.curl-5sets
Note:
Pain in knee was lighter,because i was doing isometry few times a day.I hope at sunday,at testing that i will lift 385,but 375 with good form will not be bad...
Also this two days im sick,although i dont have higher body temerature,but i feal pain in bones and mucles.
But that will not stop me from training
Westerner
Member
Saturday,8.12
1.Bench press-110x10,155x8,200x6,240pounds2X5,1X4,255pounds1x2,1x1(need to rifle 255 from myself at second set,because i was not able to lift,long time pass before last:hammer:.Didnt had spoter)
2.T-bar rows-90x10,120x8,155pounds2x8,165pounds2x8
3.DB Shrugs-200x10,220x10,,230pounds2x10
4.One arm DB rows-90x10,100pounds3x8
note:
Chinups and pullups i didnt do because it was raining all day,and bar is outside,but rain wouldnt stop me if i didnt had time tommorow
Sunday,9.12
Squat-bar x10,110x8,200x2,240x2,285x1,330x1,350x1,375x1,385x1:thumbsupi use belt for testing)
Chinups-65x7
Im very happy because of 385,hope that will come to 400 till end of year.
But everything was not so shiny,my left hand is buging me almost one month.I earn tendonitis on both hands(around elbows),and at first was not so bad,but it culminate yesterday and today,it hurts alot.Im putting ice and some cream on it.But no way that im stoping with trainings.
1.Bench press-110x10,155x8,200x6,240pounds2X5,1X4,255pounds1x2,1x1(need to rifle 255 from myself at second set,because i was not able to lift,long time pass before last:hammer:.Didnt had spoter)
2.T-bar rows-90x10,120x8,155pounds2x8,165pounds2x8
3.DB Shrugs-200x10,220x10,,230pounds2x10
4.One arm DB rows-90x10,100pounds3x8
note:
Chinups and pullups i didnt do because it was raining all day,and bar is outside,but rain wouldnt stop me if i didnt had time tommorow
Sunday,9.12
Squat-bar x10,110x8,200x2,240x2,285x1,330x1,350x1,375x1,385x1:thumbsup
i use belt for testing)Chinups-65x7
Im very happy because of 385,hope that will come to 400 till end of year.
But everything was not so shiny,my left hand is buging me almost one month.I earn tendonitis on both hands(around elbows),and at first was not so bad,but it culminate yesterday and today,it hurts alot.Im putting ice and some cream on it.But no way that im stoping with trainings.
Westerner
Member
Thanks MES
I have some goals,which i hope i will finally accomplish-BP 300,SQ 400,DD 500,maybe till 15.january all of them.
Knee is better since i start with isometry,but still at about80%.
Today i was researching little about my hand tendonitis,and find out that the same problem is with my left knee,it's called knee tendonitis.
"Tendonitis pain is usually described as an ache that can be sharp with exiting from a chair or with squatting"
Invalid Link Removed
Invalid Link Removed
Isometry is one of the exercises that is used for regeneration-wall squat(only i stand in this position,in dont go down),how i knew?hehe
Invalid Link Removed
Im very glad that i finally know what is wrong with knee and that it's not some ligament.
My doctor suggest RICE treatmants,only walking allowed..not first time that i didn't listen doctors.
Westerner
Member
Last week end good,but new one didnt start good...
I feel tired,sleepy,taxed...CNS is maybe burned or near to that....
I think that i'm very close to my first overtraining after year and a half...my CNS was under oppression day after day,and due to knee injury i discharge from my memory to have one rest or active rest week.And now i'm so close to 400 at squat and i don't want to stop.I was dareing CNS many times and i will do so again,.,.,.,.at least till that last week of the year,than i will do rest week and change routine.
Monday,10.12.
Squat(Hypertrophy)-180x25,200x16,220x10,240x8,265x6(all sets were done till failure)
This was killing,that i was so close to pukeing with my heart going above 170....
One leg squats-20pound plates1x8,50pound 2x8(i was doing with plates because i have only one dumbbell,maybe tommorow i'm buying another)
Thuesday,11.12.
Bench-110x8,155x6,220x4,255pounds 1x3,1x2,155pounds 3x17,
WALL
I was over,and almost felt in sleep at bench
I feel tired,sleepy,taxed...CNS is maybe burned or near to that....
I think that i'm very close to my first overtraining after year and a half...my CNS was under oppression day after day,and due to knee injury i discharge from my memory to have one rest or active rest week.And now i'm so close to 400 at squat and i don't want to stop.I was dareing CNS many times and i will do so again,.,.,.,.at least till that last week of the year,than i will do rest week and change routine.
Monday,10.12.
Squat(Hypertrophy)-180x25,200x16,220x10,240x8,265x6(all sets were done till failure)
This was killing,that i was so close to pukeing with my heart going above 170....
One leg squats-20pound plates1x8,50pound 2x8(i was doing with plates because i have only one dumbbell,maybe tommorow i'm buying another)
Thuesday,11.12.
Bench-110x8,155x6,220x4,255pounds 1x3,1x2,155pounds 3x17,
WALL
I was over,and almost felt in sleep at bench
Westerner
Member
This day was better,although i want to skip it because my legs hurt still from monday...
Wednesday,12.12.
1.Squat-bar x10,110x8,200x2,240x2,285x2,330x1,350x3,365pounds3x2,1x1(i didnt use belt so my lower back finish before legs)
2.Paused squats at bottom(2sec),ATG-220x5,240x5,265x5,
3.One leg squats-50pounds plate 3x8
4.Good morning-110x10,155pounds2x10
5.Plate w.curl-few sets
6.Isometric wall squats-2 times for 1:30min
Not a bad day,hehe
Wednesday,12.12.
1.Squat-bar x10,110x8,200x2,240x2,285x2,330x1,350x3,365pounds3x2,1x1(i didnt use belt so my lower back finish before legs)
2.Paused squats at bottom(2sec),ATG-220x5,240x5,265x5,
3.One leg squats-50pounds plate 3x8
4.Good morning-110x10,155pounds2x10
5.Plate w.curl-few sets
6.Isometric wall squats-2 times for 1:30min
Not a bad day,hehe
Westerner
Member
Thursday,13.12.
Bench press-155x8,175x8,200x10,210x6,
Narow 1/3 bench-200x8
Shoulder press-110x6
One arm shoulder press-20pounds3x8,45pounds2x8,55x3
Friday,14.12.
Squat-bar x10,110x8,200x2,240x2,285x2,330x1,365x2,375 no lift(i was intimidated with weight,couldnt prepare mentaly),so i throw it of my self whan i came till botom,s**t!
Another try with 2sec pause at botom,atg,no belt,no wraps...
Paused squats-110x3,200x3,240x3,265x3,285x3,310pounds3x3,320x1,330x1,340x1
This was great for core work and my abs.I could go more but i will leave it for next time.
Regular squat-240x10
Lunge-110pounds 3x6(each leg)
few pliometry jumps and Isometric leg work-2sets till failure
Im kind of glad that i fail at 375,from now i will devote myself to pause squats.I hope from monday im starting with new program,i write it already,it will have 3.different days.Since im not having soccer and cardio that will be the best,but it will have more sets than usually.
Bench press-155x8,175x8,200x10,210x6,
Narow 1/3 bench-200x8
Shoulder press-110x6
One arm shoulder press-20pounds3x8,45pounds2x8,55x3
Friday,14.12.
Squat-bar x10,110x8,200x2,240x2,285x2,330x1,365x2,375 no lift(i was intimidated with weight,couldnt prepare mentaly),so i throw it of my self whan i came till botom,s**t!
Another try with 2sec pause at botom,atg,no belt,no wraps...
Paused squats-110x3,200x3,240x3,265x3,285x3,310pounds3x3,320x1,330x1,340x1
This was great for core work and my abs.I could go more but i will leave it for next time.
Regular squat-240x10
Lunge-110pounds 3x6(each leg)
few pliometry jumps and Isometric leg work-2sets till failure
Im kind of glad that i fail at 375,from now i will devote myself to pause squats.I hope from monday im starting with new program,i write it already,it will have 3.different days.Since im not having soccer and cardio that will be the best,but it will have more sets than usually.
Westerner
Member
You mean squat ass-to grass?
In that case yes,everytime,till ground.
When i start with lifting,it was because of soccer,and my coach train me ass-to-grass,so it is now part of me,and it's difficult to change it.I try to do paralel,wide stance but it didn't felt good(and that is reason i will not train for powerlifting).For me easyer is till ground than paralel even with same weight on bar.I dont have tehnichue for paralel,and i dont want to spend time learning it.
Stress on knee is probably higher than paralel,but also on lower back stress is lesser than paralel.
Vastus medialis&gluteus are most important muscles for explosivenes in running sports,and those you can develop best with squating ATG.Athletes never do paralel squats,but they do quarter squats.I dont have equipment for quarter squats,if i do i will train them.There is no benefit from them if you don't use big weights.My record in quarter squats is 550x6,with my body weight that time of 158pounds,i was lean like girl hehe
I don't deadlift,since it is exercise that destroy my lower back,and after i couldn't run at soccer.
But if i try now i'm sure at 500.
There will be few videos soon if I stay healthy,hope i will.
Saturday and Sunday i will not train.Finally two days of rest.:drunk:
In that case yes,everytime,till ground.
When i start with lifting,it was because of soccer,and my coach train me ass-to-grass,so it is now part of me,and it's difficult to change it.I try to do paralel,wide stance but it didn't felt good(and that is reason i will not train for powerlifting).For me easyer is till ground than paralel even with same weight on bar.I dont have tehnichue for paralel,and i dont want to spend time learning it.
Stress on knee is probably higher than paralel,but also on lower back stress is lesser than paralel.
Vastus medialis&gluteus are most important muscles for explosivenes in running sports,and those you can develop best with squating ATG.Athletes never do paralel squats,but they do quarter squats.I dont have equipment for quarter squats,if i do i will train them.There is no benefit from them if you don't use big weights.My record in quarter squats is 550x6,with my body weight that time of 158pounds,i was lean like girl hehe
I don't deadlift,since it is exercise that destroy my lower back,and after i couldn't run at soccer.
But if i try now i'm sure at 500.
There will be few videos soon if I stay healthy,hope i will.
Saturday and Sunday i will not train.Finally two days of rest.:drunk:
Westerner
Member
Monday,17.12.
Paused squat(all without belt),2sec pause at bottom
bar x10,110x6,200x2,240x2,285x2,
310x4
320pounds 4x3
340x1
350x1
Squat(no belt)
240x10
265pounds2x8
One leg squat
45pounds(each hand) 1x8
65pounds(each hand) 2x8
Overhead squat(I need to learn proper technique)
Bar x6
45pounds 2x6
Lunge
130pounds 3x6
Isometric squat
1x2:00min
1x1:30min
Note:
Paused squats exhausted me,but 10min rest after 350 and i restore my energy.
Hope it will be more day's like this one
Paused squat(all without belt),2sec pause at bottom
bar x10,110x6,200x2,240x2,285x2,
310x4
320pounds 4x3
340x1
350x1
Squat(no belt)
240x10
265pounds2x8
One leg squat
45pounds(each hand) 1x8
65pounds(each hand) 2x8
Overhead squat(I need to learn proper technique)
Bar x6
45pounds 2x6
Lunge
130pounds 3x6
Isometric squat
1x2:00min
1x1:30min
Note:
Paused squats exhausted me,but 10min rest after 350 and i restore my energy.
Hope it will be more day's like this one
Westerner
Member
I'm glad that you,as someone who is doing paralel,appreciate that.
Of course,i know that it is not posible to be powerlifter and lift atg squat,but people who dont train for some competition dont have my respect lifting paralel.I was always thinking about myself as gutsy pearson,lifting and squat is one among things where i can put my spirit at test,with atg.
Yeah,also today was not bad day.
Thuesday,18.12.
1.Bench-175pounds 4x10
2.Narrow bench(1/3)-175pounds 3x10
3.Dumbbell bench-45pounds each hand 3x10
4.Horizontal push-4x10
5.Shoulder front narrow press(standing)-110pounds 1x8,2x6
6.Shoulder 1.arm press-45pounds 10x3(i have some strange pain in my traps when going more than 3 reps)
7.Iron cross-20pounds each hand 3x6
8.plate w.curl-5.sets
Westerner
Member
Wednesday,19.12.
1.Chinups-3x12(explosively)
Pullups-2x10(explosively)
Wide pullups-3x7
2.Good morning-110x10,130pounds2x10
3.One arm dumbbell deadlift-20pounds 1x8,45pounds 3x8(each hand).This exercise is fantastic,i'm glad to discover it.
4.T-bar rows-90x8,120x8,155pounds 3x8
5.Shrugs-200x10,220pounds 3x10
6.One arm DB rows-45pounds1x10,2x8
7.One arm dumbbell swing-20pounds 1x10,45pounds 3x8.This one is even better,my core strength was burden.
8.Soccer back exercise-2.sets
9.Plate w.curls-2 sets + gripper
This three day's are my new workout,with sunday rest.First day training(leg's)was about 2:30hours,bench 1:45h and today 1:30h backs.
Legs were heavy and exhausting,other two easily done.
1.Chinups-3x12(explosively)
Pullups-2x10(explosively)
Wide pullups-3x7
2.Good morning-110x10,130pounds2x10
3.One arm dumbbell deadlift-20pounds 1x8,45pounds 3x8(each hand).This exercise is fantastic,i'm glad to discover it.
4.T-bar rows-90x8,120x8,155pounds 3x8
5.Shrugs-200x10,220pounds 3x10
6.One arm DB rows-45pounds1x10,2x8
7.One arm dumbbell swing-20pounds 1x10,45pounds 3x8.This one is even better,my core strength was burden.
8.Soccer back exercise-2.sets
9.Plate w.curls-2 sets + gripper
This three day's are my new workout,with sunday rest.First day training(leg's)was about 2:30hours,bench 1:45h and today 1:30h backs.
Legs were heavy and exhausting,other two easily done.
Westerner
Member
I didnt have so much time for writeing this week,but i didn't stop with training's.
major moments:
-At squat i lift 375pounds with 3sec pause at bottom with no equipment.
-One leg squat-90pounds in each hand 3x6,i lift on some platform so i could go lower.
Im not satisfated with power at squat and how it develops with these trainings.
I will start another cycle.It will be Smolov program for squat and Smolov jr. for bench.
Tommorow i will test my self and start at monday 31.12,not good day to start but i will survive.
Who track this log,only to say that there will not be news next 7-8days.
So happy new year to everyone!
major moments:
-At squat i lift 375pounds with 3sec pause at bottom with no equipment.
-One leg squat-90pounds in each hand 3x6,i lift on some platform so i could go lower.
Im not satisfated with power at squat and how it develops with these trainings.
I will start another cycle.It will be Smolov program for squat and Smolov jr. for bench.
Tommorow i will test my self and start at monday 31.12,not good day to start but i will survive.
Who track this log,only to say that there will not be news next 7-8days.
So happy new year to everyone!