Originally Posted by JarHead
I like the look of your routine Spart,strong lifts
Originally Posted by Pull14
Great work Spart, bench is still looking strong despite the minor set back.
Today was squat day, I was aiming for 150kg for 5 singles (last week I made 155kg for 1 before my knees hurt and back hurt a lot), so I was going to cut 5kg, the week before that I made 150kg for 3 singles. On the 5x5 I was planning on 100kg, cutting intensity slightly and upping volume, last week I hit 110kg for just 3 reps because of my knees and back, week before was 105kg for 3x5.
By now my knees were sore again, so I called it on singles. I made the choice then to next week cut the singles to 140kg, and I would up the intensity slightly on the 5x5, those would start today.
110kgx5x5 (I guess a PR for the backoff sets?)
What I did notice was on the 3rd rep of 1st set, I went down a bit faster and activated a stronger hamstring reflex, I realised I wasnt doing this enough. I also noticed my knees felt a lot better.
After the 5x5 sets my knees felt less sore, and I felt more explosive out the hole. I was thinking more and I found I wasnt getting that hamstring reflex out the hole and it was putting a lot of stress on my knees. I think this might of been the reason for my sore knees?
My back is feeling pretty good, and my knee issue I think is sorted out
Next week, the plan is 140kg for 5 singles, and 110kg for 5x5. That should get me back on the progression train, and hopefully give my knees a slight break. I will probably keep the 5x5 at 110kg until my 5 singles hit 150kg, unless the 140kg feels pretty light (which hopefully it will).
It has been interesting upping the volume and seeing how to adjust the intensity, good lessons
Friday is Deadlift day, now last week I made 175kg for 3 singles, that felt pretty light still, so I think I will keep 175kg and hit 5 singles. Though I dont want to run into the same problem of not reducing the intensity enough. I dont know if I should reduce it to 170kg, but I dont want to reduce it too much.