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Rockslide’s Settling In and Making Progress Log

Dustin07 said:
I can't remember if you mentioned it before or not, but do you wear knee sleeves? I get stiffness all the way up into my quads when I go without my sleeves.
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No I’m not. I may need to, or at least get some type of minimalist brace that keeps the patella in good alignment. I honestly think it’s more just patellar tendonitis that my OA as while that can occasionally cause swelling, mines medial so usually if that flares up it’s from running and I have sharp stabbing medial deep knee pain with ambulatory activities
 
i can get that way from running as well, although I couldn't tell you for sure that it was patella. but for me the good 7mm sleeves really provide a good compression and warmth that helps both with running and squats.
 
9/1

2.4 mile run at 12 min mile pace

Went to the gym in the city today since had to take care of some things

Hammer Strength iso lateral row

70 (each arm) x 15
115 x 6
95 x 8
95 x 8

Lat Cable Pulldowns (strict form )

120 x12
120 x10
110 x10

Preacher Curl Machine (cable/weight stack)

60 x 12,12,12,12

Shoulder Dumbbell Lateral Raise

20 x 15, 15, 15



I think some of my 7 keto yesterday crashed in my delt. I think it was partially crashed but I didn’t realize it as it appeared to dissolve after shaking. Pin was painless but then I woke up this AM with a knot on my delt, and it’s pretty sore. Was completely crashed in the vial this AM. Got it dissolved well I think this AM and pinned 25 mg (0.5 cc) in my quad which was painless. We will see how it is tomorrow
 
If you’re squatting over 30 without knee sleeves, you’re a madman 😭

They keep more blood and warmth in the area through the session, which in addition to aiding comfort & passive joint stability (safety) also increases the speed of joint recovery between sessions. And you don’t have to break the bank; even the cheapest ones will do this.
 
Dustin07 said:
I've been seeing rando fitness 'influencers' in their 50s and beyond occasionally squatting bare kneed and everytime I'm like... how. how are you doing this. lol
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I mean look if it’s 2 plates or whatever and it’s warm months in the gym/where you train then I get it. Especially if the person has less than a decade of lifting. But seriously, at any weight and ability level using the sleeves will only possibly enhance the rate of overall progress and improve safety.

The Lilliebridges said their dad Ernie Sr always competed totally raw, naked knees - and he had a bunch of knee surgeries & problems later. He was always huge on them protecting their knees. “Save your knees, son - even if just light weights, use some light sleeves warming up & use wraps for the heavy stuff”. I think about that a lot, and it was a big driver in me finally switching to the uber-strong competition neoprene sleeves when in my competition training cycles. They are nearly as supportive as a very light wrap, like I get 20lbs out of them.
 
Hyde said:
I mean look if it’s 2 plates or whatever and it’s warm months in the gym/where you train then I get it. Especially if the person has less than a decade of lifting. But seriously, at any weight and ability level using the sleeves will only possibly enhance the rate of overall progress and improve safety.
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its funny you say that cause that is literally the only example I had thought of on this thread. when we were down in CR on that vacation a couple years ago and my wife and I hit the gym, I believe I went up to 2 plates in that nice warm humid/muggy costa rican environment without sleeves, but aside from that... nope. even if I'm golfing and I bend down to read a putt on the green my knees are creaky lol.
 
Dustin07 said:
its funny you say that cause that is literally the only example I had thought of on this thread. when we were down in CR on that vacation a couple years ago and my wife and I hit the gym, I believe I went up to 2 plates in that nice warm humid/muggy costa rican environment without sleeves, but aside from that... nope. even if I'm golfing and I bend down to read a putt on the green my knees are creaky lol.
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Same. I have been doing a lot of my squats the last month or so with no sleeves until after 275. Because I was adding orals & injectable carnitine on top of my caffeine and Neurogize AND it was summer time in gyms or garages with no AC. My body is so warm ambiently in there I could get away with it.

If I lived in Miami or was 300lbs, it would be easier more of the year lol
 
So you don’t think I’m losing any training of the stabilizers by wearing sleeves (same concept as not wearing a belt on lighter lifts) ?

That has been the reason I’ve held off on them thus far.
 
I've been wearing sleeves for like 12 years and at 44 (next month) I'm the strongest I've ever been by a wide margin. if you are in pain that is preventing ROM and knee sleeves improve your ROM and work capacity it seems like it would be a substantial improvement for your stabilizers.

plus you might be thinking of 'wraps' rather than 7mm sleeves. sleeves are basically just warm compression, a basic knee sleeve doesn't really add any measurable weight/bounce, its not like say a slingshot that bumps your bench up 8-10%.
 
I do believe that full depth squats are about the best thing you can do for overall health (among strength training), that ROM is important for so many parts of your body IMO. if knee sleeves help you do that then I can only see net positives IMO
 
Rockslide said:
So you don’t think I’m losing any training of the stabilizers by wearing sleeves (same concept as not wearing a belt on lighter lifts) ?

That has been the reason I’ve held off on them thus far.
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Correct. Just like Dustin said, it’s wraps that you would not want to wear for prolonged periods without time out of them. Wraps pin everything in an unnatural way. Not that they would be unsafe for top set use, etc, but you if you wore them for everything that would promote weakness of development.

Like I said, sleeves actually enhance blood flow/recovery and therefore promote better development - plus if you can train more intensely overall (in a sustainable fashion) you will have better longterm development.

We’re talking about a basic pair of neoprene knee sleeves. You should be able to wear them comfortably the entire workout (except on hamstring curls).
 
9/2

Man my legs are cooked between squats 2 days ago and the running yesterday. The running took more out than the squats as all the little muscles are sore and hurting. Fascia throughout my low back and hips was tight and sore this morning. Lats are completely cooked but I feel some fatigue in them from the little bit different stuff I did at the commercial gym yesterday

Skipping the pendulum squats and knee extensions today as well as the lat work . I can tell I need the recovery more than I need the work even though today is more light time under tension stuff. Might add it to the stuff at the end of the week.

50 mcg split between bilateral delts of IGF-LR3 PWO.

Rear Delt Lateral Raise

20 x 15, 15, 15

Isolateral Lever Arm Shoulder Press

45 (each arm) x 20
90 x 10
100 x 8
100 x 6
100 x 6

Close Grip Bench (rogue Swiss bar , vertical grip, hands basically touching)

143 x 5
143 x 7
143 x 6

Dumbbell Lateral Raise

20 x 10, 10

Dumbbell Flies

40 x 15, 15


Decent work , especially on the presses. Got a great shoulder and tricep pump. Looked big after.

7-keto is holding. The crystals that are probably in my delt seem to be dissolving 😂 . Quads have some soreness where I pinned but is tolerable . Should be sustainable as long as I rotate sites. May skip the tricep pins though. I love them for small volume pins but nervous about pinning this there.

May get in the hottub tonight and try to work on some of the fascial soreness
 
Hyde said:
Correct. Just like Dustin said, it’s wraps that you would not want to wear for prolonged periods without time out of them. Wraps pin everything in an unnatural way. Not that they would be unsafe for top set use, etc, but you if you wore them for everything that would promote weakness of development.

Like I said, sleeves actually enhance blood flow/recovery and therefore promote better development - plus if you can train more intensely overall (in a sustainable fashion) you will have better longterm development.

We’re talking about a basic pair of neoprene knee sleeves. You should be able to wear them comfortably the entire workout (except on hamstring curls).
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So, to clarify, do you use them for warm up weights as well?

I tend to go no sleeves, no belt until I am closer to my top sets. But think I should just wear both the whole time?
 
you didnt' ask me, Seg but i'll pipe in anyways. I put my sleeves on before I put my pants on in the locker room. they stay on until my leg pump forces me to strip them down to the ankles or get back to the locker room.

belt goes on for heaviest top working sets. (for me. so typically if I have 3 on my current 531, belted for top 2 sets).
 
Segansational said:
So, to clarify, do you use them for warm up weights as well?

I tend to go no sleeves, no belt until I am closer to my top sets. But think I should just wear both the whole time?
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Out of prep, I tend to put them on before I even squat the bar, or within a plate or two certainly even in summer.

If it’s warm out in prep, I will try to go without them so I don’t have to switch between them and the gangster comp sleeves. If it’s fall/winter in prep, I will put them on before touching the bar and will have to switch to the serious ones when it’s time.

Belt: I like to add it a set before I really need it. This gives my body a chance to practice the skill of using it without being under a load I can’t make a mistake on.

You can always use a belt in a comp, so when in doubt put it on sooner. Because what’s even more cool than a huge beltless lift, is not getting injured when you could have easily avoided it 😭
 
Hyde said:
Belt: I like to add it a set before I really need it. This gives my body a chance to practice the skill of using it without being under a load I can’t make a mistake on.
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I'm glad to see you say that, I am the same way and sometimes feel silly putting it on before I need it. but I figure it gives me maybe that 1mm of stretch in the leather, and lets body adjust to the change in ROM.
 
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