JK vs BigRed
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Where is the knee pain located @JK? for the knee niggles I've picked up both hack squats and leg extensions aggravated them! But it's good you've found let options that don't result in pain - aside from the sweet DOMs of course
Sounds like the pain comes after the effort rather than during the actual lift? From my bro-science memory I think front squats do load the knees and quads a bit more.
We are doing legs tonight and I'm going to try out some band warm-ups. Like that sideways crab walk with the band over your thighs, to see what sort of impact that has. Are you still doing your usual leg warm ups? with it getting cold I'd just love to jump out of the car, scull 3 scoops of pre-workout, then go straight into working sets lol
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Yeah hacks and leg extensions (and front squats) put a lot of pressure on knees which is kinda unavoidable when trying to hit the quads. Can swap foot positioning on leg press and hack squat but then works more glutes than quads hmmm
I feel it just below the knee cap
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That's a solid warm up for sure. One possible addition is getting a heavy-ish KB, holding it in goblet squat stance and using the weight to drop you into as deep a squat as possible. Lets you sit nicely in the hole and move around a bit to get stablisers firing. I like the dynamic aspect to it, to back up the rolling and stretches.
Had forgotten the swiss ball hammy curls I used to do with my PT. That kind of dropped off the radar, but it's a really good way to get hammys and glutes lit ahead of squats.
Hmm pain below the kneecap... was it worse after fronts than back squats? Time for Doc Google and some bro science I reckon!
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Still smashing the tin. Been mixing things up a bit and diets been shit house but full of calories.
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
@jk said in JK vs 2018 - building BigRed:
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
Once you master that, maybe chuck 60kg on the sled and use that for your sprint
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@jk said in JK vs 2018 - building BigRed:
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
Once you master that, maybe chuck 60kg on the sled and use that for your sprint
@nta said in JK vs 2018 - building BigRed:
@jk said in JK vs 2018 - building BigRed:
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
Once you master that, maybe chuck 60kg on the sled and use that for your sprint
Actually had a challenge last month (which I didnt partake in) which was longest distance sled push with equivalent of your body weight added on to the sled!
One of the lads managed 221m with 85kg added on there
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@nta said in JK vs 2018 - building BigRed:
@jk said in JK vs 2018 - building BigRed:
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
Once you master that, maybe chuck 60kg on the sled and use that for your sprint
Actually had a challenge last month (which I didnt partake in) which was longest distance sled push with equivalent of your body weight added on to the sled!
One of the lads managed 221m with 85kg added on there
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Still smashing the tin. Been mixing things up a bit and diets been shit house but full of calories.
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
@jk said in JK vs 2018 - building BigRed:
Still smashing the tin. Been mixing things up a bit and diets been shit house but full of calories.
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
Cracked this out again today and much easier. Only took about 8mins (wasnt timing but just from memory of the clock time pre and post).
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Took last week off to go away skiing and snowboarding with the family. No gym work but plenty of activity on the slopes, either chasing kids or dusting myself off from my own bails.
Back in the gym this morning for Back and biceps. Need to sort out a plan for what I'm doing over the next few months otherwise risk just going thru the motions
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Now I am beginning to think about increasing effort on upperbody workouts (fitness up, weight coming off), I popped over here to the best fitness thread, for motivation/inspiration.
I read that you have a knee niggle. That's not good news.About 3 years ago I developed a pain just under the knee cap. I had xray and mri, then based on the results, quickly had an anthroscopic knee op-I insisted on it, although the doctor preferred some rehab exercise. The benefits are obvious-pain resolved, and running well. Although it took quite a while for all the minor pain to go.
The problem was that the knee cap bone had grown slightly bigger at the bottom due to lots of pressure on the knees from hiking 2 steps each time. Hence, it would click or rub against the bone instead of moving freely with a gap.
The solution was to shave off the bone growth-spur.I expect eventually to have to do the other knee.
The doctor also advised cycling as a way of balancing the leg muscles and reducing pressure on the knee cap.I am not sure if this is what you have, but I mention it just in case this info is useful. Good luck-if you have any questions I'd be glad to help.
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Good session this morning.
20mins ride to warmup with 10mins heavy going which seems to make a dif.
Usual roll out and mobility before some rubber band work for the squats. Did about 5 sets before any weight went on the bar then a few more sets at 60 and 100kg with the bands. Really focused on the cues and form felt bang on.Rest of workout was leg press, hamstring curls, leg extensions and good mornings before smashing the cavles. Abs and more band work (clam shells) to finish. All felt very good. Could be back in the grooove!
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Good session this morning.
20mins ride to warmup with 10mins heavy going which seems to make a dif.
Usual roll out and mobility before some rubber band work for the squats. Did about 5 sets before any weight went on the bar then a few more sets at 60 and 100kg with the bands. Really focused on the cues and form felt bang on.Rest of workout was leg press, hamstring curls, leg extensions and good mornings before smashing the cavles. Abs and more band work (clam shells) to finish. All felt very good. Could be back in the grooove!
@jk I like how leg day helped you get your mojo back. Does sound like you've got your warm up locked in, which means a much more satisfying workout! May the DOM-god be kind to you bro!
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I feel ya, my chest day doms are killing me today, and I think they'll get worse!
Hope you can walk later, lol doesn't bode well for tomorrow!! Sign of a primo workout though!
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Just firing along as per usual. Another good legs session this morning. Still doing a lot banded squats and worked up to doubles at 140kg today. All felt pretty good.
Chucked some nasty high rep squats superset with a 50 rep dropset of leg extensions to finish. Pure farken fire!
