Karky - Life, the universe and everything

Legs

A1 bulgarian squats from box
6,5,5,4 @32kg DBs

B1 Single leg lying hams
16,12,10 @BW

I'm doing low rest here so I don't have to use so many reps on the subsequent sets.

C1 Pistol squats
18,18 @BW
one more than last time on each set.

D1 Sissy squat
11,9,12 @BW
less than last time I think. I'm not that worried about reps here though. How many I get per set has a lot to do with how well I hit that "point" in every rep.

E1 SL seated ham curl
12@25 wtf? this wasn't even that heavy, so I just stopped and upped the weight

10,8,5 @30kg
The rest periods is just the time it takes to finish with the other leg

F1 Cable dorsiflexion
11@12.5
10@10
11,8@7.5

G1 SL calf raise
12,8@35
8@30

Bilateral calf raise stretch: 30sec@30kg

Peri and PWO, the usual

6dl skim milk, 60g protein powder and 120g maltodextrin.
I drink it down to 4dl during the workout and take the rest after.
My workouts are getting very long so I need some peri workout nutrition to keep my intensity up throughout the workout.
 
I forgot:
I tried overhead squats today. Those aren't gonna work. For one thing I don't feel them in my legs, just in my traps, shoulders, etc.. and it's too risky with regards to lower back flexion, I can just barely hold it straight in the hole and I simply can't take the risk.
I think I still want to find something else, though, I want another exercise in there that hits the legs. I could add some lunges or something like that, but I'm just so sick of single leg exercises. Too bad my gym doesn't have a belt squat setup.
 
Does it even hurt squatting with lower weight, higher reps? Couldn't you just do then and work up slowly? Or have you tried and tested that Lol.
 
I'm guessing I'd hit 90-100kg very fast even with high reps, so it's pretty much out of the question I'm afraid :(
I could maybe try back squats with constant tension for many reps with something like 60kgs.. but I dunno if I should even try to get back to squatting when my mobility barely allows me to do it. I'll have to spend a lot of time on mobility to get low because I have very long femurs. I probably shouldn't have been squatting so much in the first place when I got injured.
 
Well i've recently started squatting to the deepest i can go without my back rounding. I've got someone to tell me at the depth it starts to round. I can get to paralell but not much deeper. Im just hoping over time the depth will come!
 
it will. You should probably also work on some mobility. Calfs and adductors (specially adductor magnus, I think).
 
what is a sissy squat?

i really think you should look into physical therapy for the lower back and build up those muscles again; rehab. if its too expensive, try to look online for some rehab exercises man; tahts how i got over my 2 back injuries.
then i started squatting with the empty bar, added weight very slowly. like 5-10 lbs per week. it eventually gets strong again.

i really look forward to when you are better man. its not far away.
 
this is the sissy squat:


Yeah, I'm gonna get it checked out. I need to find out if it's a herniated disc or something. Back pain is a weird thing. Many people with nothing wrong (not that any docs can find anyways) have a lot of back pain, and some people with herniated discs and other injuries don't get pain. it's a weird phenomenon.
 
Upper body
My elbows (probably biceps tendon) were hurting today, so I didn't do the arms thing. It also affected my pulling, which kinda sucked. I think it will heal to next time, though. We did a MVIC test at school to test bilateral deficit. Don't ask for my MVIC numbers since we didn't standardize the setup of the chair. Since we just used it to test bilateral deficit we could be arsed with setting it up perfectly.

A1 Bench press
5@95
3@100
3,3@95

Better than last time. I was hoping on getting 5 on at least one of those last two sets, but meh. I notice that my form is unstable from being away from deadlifting for so long.

A2 CG parallel pulldown
9,8,7@90kg

B1 Chinese row
8,8,8,8,8@60

ROM here is NOT full.

B2 Pushups
with a weight plate on my back

10,8,7@25kg

C1 Prone incline bench DB row
12,8,10,9@32kg DBs

D1 Xpulldowns
9,8,8,6@28,5kg

E1 Face pulls
13,11,10@50kg

F1 Fat man pullup retraction static
30,22,22,20@15kg

15kg plate on my chest while hanging in a fat man's pullup position.
it's static, so it's not reps, it's seconds.

F2 Pec dec
14,11,10@50kg

Peri and PWO: the usual

With eating carbs for breakfast, PreWO and peri and PWO, I think I'm getting too much carbs. When I get home from the gym I want to eat another carb+protein meal to take advantage of the fact that I just trained.. Even if I eat all fat and protein for the rest of the day I'll end up with like 20-25%fat total.. and I think that's a bit on the low side.
 
Haven't trained in a while, I skipped two workouts, actually. First I skipped a lower due to knee pain, then I skipped an upper because I was gonna party (I haven't done so in ages) and I didn't want to fall asleep at 10 a clock :p

The knee pain is weird. Medially on the left knee. I thought it was the medial collateral ligament, as I have injured this before. But after checking it further I found it to be lower, it's actually on the upper medial part of the tibia where the semitendon- and semimembranossus, sartorius and gracilis muscles insert.. I think there might be an inflamation in one of those tendons or perhaps a bursa.I think what ever is inflamed is affected both by the claves and the hamstrings. This is because I also get pain if I sit and flex my calf as well as if I flex the knee against resistance. This pain has been there for some time, but recently flared up. I think single leg ham curls and single leg calf raises has done something to aggrivate it.

Anyways, I'm gonna train legs again today and do bilateral calf raises instead.. I'll see with the ham curls when I start them. I like seated unilateral ham curls way more than bilateral since I can use my free leg to push myself back into the seat to avoid sliding forward and arching my back. (there's no belt I can strap myself down with)
 
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