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Old 07-11-2013, 04:07 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,725

Knees a bit sore from deadlifts on Monday. I don't warm up enough for deadlifts and I paid the price. On squat day, I do more of a warmup and start lighter.

A quick comparison, before my first work set of deadlifts, I do a total of 6 reps most days (2 each at 206 and 256, 1 each at 306 and 356). On squat day I do 9 reps of squats and 38 reps of leg curls. The extra reps on leg curls really helps prepare the knee as far as I can tell.

Since my knees (right in particular) were sore starting the workout, I decided to make my own knee sleeves. I cut off the foot of an old pair of dress socks so all I had was the elastic part that covers your ankle and lower calf. I slid that up to my knees and viola, ghetto knee sleeves!

It seemed like it helped, but could just be placebo effect at this point, but it did seem to aid warmth/blood flow which is the whole idea. The real test will be how my knees feel tomorrow and the days to follow.

Thursday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
120x2, 1 - no chain
120x1 - add chain
170, 220, 270, 290 (add belt), 310x1
285 x 8, 7, 6 - Volume PR
255 x 6+4 rest pause
225 x 7+5 rest pause

Squat (no chains)
170x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
170x4, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep

Leg Curl
30 + Chain x 15, 13, 11

ss w/

Somersault Squats
BWx15, 3 sets

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-11-2013 at 04:22 PM.
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