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Old 01-07-2013, 08:43 AM   #1201
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Quote:
Originally Posted by markievicz View Post
Monday 7 Jan. 2013

Squats
60kg x 5
70kg x 5
85kg x 5
100kg x 5
115kg x 3

Bench Press
60kg x 5
70kg x 5
85kg x 5
95kg x 5
110kg x 5

BTN Press
50kg x 8
50kg x 8
50kg x 8

Pull Ups
BW x 5 - 6 sets – Total 30

Leg Raise
BW x 8 - 3 sets

Plank
60sec x 1
45sec x 1

Notes
Slight knee pain after Fridays session when I woke up on Saturday.
So for two reasons am now capping all squats at 120kgs for the foreseeable future.
-knee needs more time to heal up
-REALLY need to focus on my squat form , didn’t realise I had so much work to do to get this better.
Thanks to Steve, Ravi , MikeM, Jim , Beverly, Soldier and “The Fazc” for being so kind as to give up some of their time to help out my squat. Much appreciated folks.

Today felt pretty good , will reserve judgement until tomorrow when I see what way the knee reacted to the new squat form.
Strong workout Al! Take care of that knee and keep workin hard!
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Old 01-07-2013, 09:35 AM   #1202
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Good call on going light and work on form for a while. It will pay off. Strong work anyway.
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Old 01-07-2013, 11:32 AM   #1203
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Quote:
Originally Posted by markievicz View Post
Monday 7 Jan. 2013
Squats
60kg x 5 70kg x 5 85kg x 5 100kg x 5 115kg x 3

Bench Press
60kg x 5 70kg x 5 85kg x 5 95kg x 5 110kg x 5

BTN Press
50kg x 8 50kg x 8 50kg x 8

Pull Ups
BW x 5 - 6 sets – Total 30
that is some strong numbers Alan ... Need a 140+ bench by next XMas ...
keep lifting brother ...

Quote:
Slight knee pain after Fridays session when I woke up on Saturday.
So for two reasons am now capping all squats at 120kgs for the foreseeable future.
-knee needs more time to heal up
-REALLY need to focus on my squat form , didn’t realise I had so much work to do to get this better.
take care of that Knee portion Alan ... If require do not exert too much pressure on it ... even if you do some rep work on 100Kg, it is strong. Take your own time, nobody except you is better judge of your condition ...

Quote:
Thanks to Steve, Ravi , MikeM, Jim , Beverly, Soldier and “The Fazc” for being so kind as to give up some of their time to help out my squat. Much appreciated folks.
Ohh ... we love to tear apart anything we saw ... So it was just a routine nothing else ....
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Old 01-07-2013, 07:31 PM   #1204
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Quote:
So for two reasons am now capping all squats at 120kgs for the foreseeable future.
Good call. No need at all to fight it. Let the recovery come to you.
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Old 01-07-2013, 08:41 PM   #1205
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Solid, smart lifting
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Old 01-07-2013, 08:48 PM   #1206
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I am just hoping the squats will help the knee heal up quicker. Like on Sunday, I felt my heavy squats in my lower back and today it feels like a million bucks. There's nothing like a well executed squat.
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Old 01-08-2013, 03:22 AM   #1207
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Quote:
Originally Posted by JordanK91 View Post
Nice pressing

Solid session
ah not really , have reset all my numbers for the start of the year to try make new progress.

Quote:
Originally Posted by Hunterace View Post
Strong workout Al! Take care of that knee and keep workin hard!
thanks Ace!

Quote:
Originally Posted by big_swede View Post
Good call on going light and work on form for a while. It will pay off. Strong work anyway.
i hope so Swede

Quote:
Originally Posted by ravimolasaria View Post
that is some strong numbers Alan ... Need a 140+ bench by next XMas ...
keep lifting brother ...



take care of that Knee portion Alan ... If require do not exert too much pressure on it ... even if you do some rep work on 100Kg, it is strong. Take your own time, nobody except you is better judge of your condition ...


Ohh ... we love to tear apart anything we saw ... So it was just a routine nothing else ....
hopefully a 140kg bench a lot sooner - and 150 by end of the year

Quote:
Originally Posted by BendtheBar View Post
Good call. No need at all to fight it. Let the recovery come to you.
thanks Steve

Quote:
Originally Posted by KD5NFW View Post
Solid, smart lifting
for once!

Quote:
Originally Posted by Squatter View Post
I am just hoping the squats will help the knee heal up quicker. Like on Sunday, I felt my heavy squats in my lower back and today it feels like a million bucks. There's nothing like a well executed squat.
i agree to that Jim , ive often gone in with a really tight/sore back to have it feel great after a squat session..
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Old 01-08-2013, 03:26 AM   #1208
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hopefully a 140kg bench a lot sooner - and 150 by end of the year
Yeah buddy ...
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Old 01-08-2013, 08:29 AM   #1209
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Tuesday 8 Jan 2013

Deadlift
170kg x 3 – 5sets

Pendlay Row
65kg x 8 – 5sets

Pull Ups
BW x 5 – 6sets – Total 30

Weighted Cable Crunch
+55kgs x 20 – 3sets


Notes
Run of the mill session.
Nothing to see here , move along in an orderly fashion!
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Old 01-08-2013, 08:34 AM   #1210
ravimolasaria
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Quote:
Originally Posted by markievicz View Post
Tuesday 8 Jan 2013
Deadlift
170kg x 3 – 5sets

Pendlay Row
65kg x 8 – 5sets

Pull Ups
BW x 5 – 6sets – Total 30

Weighted Cable Crunch
+55kgs x 20 – 3sets
super strong stuff Alan ... 15reps@365 lbs is very very strong working ... keep marching ahead buddy ...
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