[Lard-ass]

Originally Posted by ghostwipe

What was harder on your knee, squats or pistols?

Overall, I find pistols to be better for the knees, although the kneetendon can feel pretty banged up - but in a good way - the days after workout. But ATG squat are not particularly hard on knees compared to legextensions or deadlifts.

[Lard-ass]

Tuesday

Hangpull
50x3
60x3
70x5x3 (learned to catch the weight properly)

DBBP 30x3x10
Dips 2x12

Other stuff legcurlzzzz


Thursday

OHP
62,5 x3,2,2,1 (Catastrophy! 60x5x5 felt easy the weak before and now this!)
50x8,6
Row 90x5x5
Roman Chair 40x3x8
DBcurlzz for tha gurlzz 20x9x7
Sideraises 7x3x10

Pistols on bench
L 8, 8, 12
R 8, 8, 11





NOTE: Back much better now. Patella tendon still bothering me, no squats ATM.

Feeling a bit fed up with my current program. Due to all injuries and not being able to bench, dl and squat, I get no real consistency for the 5x5. Think I´ll switch to a 8 week hypertrophy fase with higher reps just to change things up. Gonna read up whats out there, maybe GVT?

Routine will be something like this:

1)
Dips 5x10
Pullups 5x10-ish
Pistols 5 x 10-ish

Legcurlzzzz 5x10

2)
Hangclean 5x3
Pushpress 5x3/ or seated dumbellcurlzzz 5x10

Calfs 5x10
Sideraises 5x10

3)
squat 5x10
Row 5x10
DBBP 5x10

Curlzzz 5x10

[Lard-ass]

Sunday

Hangclean
70x3,3
72,5x3,3,3

Dips
bwx5x10

Pistols (on bench, pause at bottom)
8,8,10

Facepull
3x10

Legext


Thursday

Row
60x10,10,10,10,9

Chins
9,7,6,6,6 (totally drained)

DBBP
30x10,10,10,10,8

Thursday

Hangclean
70x4x3

Squat (starting of light to prepare the knee for punishment)
60,10,8,10,10,10

Standing shoulderpress (db - palms facing eachother)
12,5x5x10

[Lard-ass]

10 rep weeks continues:

Sunday

Pistols
8, 10, 10, 10, 10

Row
60x10, 10, 10, 10, 10

Dips
bw+5x10, 10, 10, 10, 10

legcurlz x 3set

Friday (starved and sleepdeprivated)

Hangclean
70x3, 72,5x3, 3

Chins (underhandgrip)
10, 10, 6, 4 (damn, totally washed out)

Squat
65x10, 10, 10, 10, 10

DBBP
30x10, 10, 10

Shoulderpress
12,5x10, 10, 10

Sunday

Dips
bw+10x 10, 10, 10, 10, 10

Pistols
BW+5 x 8, 10, 10

Row
65x10, 10, 10, 10, 10, 10

legcurlzzzz

Tuesday

Hangcleans
70x3, 72,5x3, 75x3, 3, 3

DBBP
30x10, 10, 10, 10, 10

Facepulls x 5 set

Calfraises

Thursday

Squat
70x10, 10, 10, 10, 10

Roman chair 40x8, 35x8, 8, 8, 8

Gripwork - pincing plates 40 kg
Curlzzzz


NOTE: 10 reps weeks is torture. Feel totally trashed after each workout. Gonna drop to 8 reps x 5 sets next week and go heavier. Fucked up my shoulders a bit doing highpulls. Note to self: just do regular hangcleans goddamnit!

Knee getting better and better after a temporary setback. The routine of doing pistols and squat on seperate days seems to work fine. ATM, cant squat more then once a week anyhow...

[Lard-ass]

Sunday

Pistols bw+10x8,8,8,8,8
Row 70x8,8,8,8,8,8
Dips bw+15x10,10,10
Legcurlzzz

Tuesday

Hangclean 70x3, 75x3, 77,5x3, 80x3, 75x3, 75x2,2
DBBP 32,5x8,8,8,8

Sunday

Pistols bw+10x8,8,8,8,8
Row 75x8,8,8,8,8,8
Dips bw+15x10,10,10,10

Thursday

Hangclean 70x3,3, 75,3,3
Squat (ATG, OLY w pause at bottom) 70x3, 80x3, 85x3, 90x3, 95x1, 100x3
DBBP 36x8,8,8,8,8,8
Chins (underhand grip) x8,8,8,8

Monday

Pistols bw+12,5x8,8,8,8
Row 75x8,8,8,8,8
Dips bw+15x8,8,8,8 (felt easy as hell, dont wanna go to heavy to soon to avoid tendonisis flaring up again)



NOTE: patella tendon almost 100% ATM. No pains when squatting 100kg which is pretty heavy for me.

Gonna keep doing lots of volume with 8 reps for a while, then maybe drop down to 5 reps.
Been eating poorly lately due to bad stomach.
No OHP or pullups (overhandgrip) ATM, giving em a rest.

[Lard-ass]

Starting up the log again.

Various PR during my absence:

Dissertation x 1
New girlfriend x 1
New job x 1
New gym x 1

Not much training the last 5 weeks, a workout here and there. Starting out with a basic 2 day split, doing 5 to 8 reps:

Day 1
Squat (oly, deep with pause at bottom)
Pullups
OHP

Day 2
Frontsquat
Powercleans (hanging)
Dips
DBBP
Row

[Lard-ass]

Starting up the log again.

Various PR during my absence:

Dissertation x 1
New girlfriend x 1
New job x 1
New gym x 1

Not much training the last 5 weeks, a workout here and there. On top of that, starvation, lack of sleep drains me.

Starting out with a basic 2 day split, doing 5 to 8 reps:

Day 1
Squat (oly, deep with pause at bottom)
Pullups
OHP

Day 2
Frontsquat
Powercleans (hanging)
Dips
DBBP
Row

[Lard-ass]

Updating to keep log alive...

Getting my training inspiration back again. Maybe I´ll see some gains worthy of writing down in the log.

[Lard-ass]

Double post...