OCG's log of knee aids

[OCG]

I have a meet coming up on the 29th of October. I'll fill this in later, using the edit function.

[OCG]

Guess I should actually update this thing like I said I would.

Was lazy tonight, was meant to squat but then didn't eat enough all day and I'm tired and ehh... I'll do it tomorrow. So instead I did:

Assault bike, 5 minutes on, 2 minutes rest. 3 rounds.

Followed by some stretching for my priformis/SIJ.

Really need to be more consistent with my cardio to start driving it up. Hell, need to be consistent with my training full stop.

[OCG]

So, where to start? Uhh, I compete in powerlifting whenever the fancy takes me. Comp bests/PR's are 250kg squat, 140kg bench, 250kg deadlift. Raw, because I'm not broken enough yet gear interests me. 28 years old, 5'9", bodyweight has varied over the years, was 114kg at it's highest when I said fuck it and decided that was too much. Lost a fair bit of weight, got down to 99-98kg, right now floating around 101-102kg. Still want to get leaner, should probably actually start tracking my intake and macros.

Caught some knee aids/pain around the start of 2016 and it's fucked with me ever since. Training has slowly gotten more inconsistent over time. Fuck I don't know, it's a long story, where do I start?
Been having a lot of trouble working up to heavier weights and with technique and getting weights to not feel really fucking heavy when they're obviously quite light. A decent portion of my strength is still there, I'm just having trouble using the weights I should be. A problem I think is mostly in my head.

I also got diagnosed with severe sleep apnoea recently, and it explains quite a few things. Actually breathing when I sleep has been helping immensely.

[OCG]

I guess I'll post the last few weeks of training. It has been going... Better lately. My knee feels okay, and this meet is spurring me to actually out some weight on the bar.

6/9/17 BW 101.5kg

Pretty decent session. Happy with how squats went.

Squat 155kgx3x5, 170kgx1/1, 180kgx1/1
170 felt better than 155. Time to get some heavier weights on the bar I think.

Bench 110kgx3, 115kgx1
Feels heavy. Had more in the tank though.

Chins 5kgx5x4
Superset:
DB Press 22.5kgx3x10
Shrugs 105kgx3x10
Curl 22.5kgx3x10

8/9/17 BW 101.5kg

Another decent day.

Deadlift 180kgx1, 190kgx1, 200kgx1, 170kgx3/3/3/1
Pretty nice. Still need to work on tightness a lot and positioning a little, but quite good all round.

Press 72.5kgx3x3, 57.5kgx3x10

DB Row 40kgx3x10
Superset:
Chins 5x3
Lateral Raises
Rear delt rows

13/9/17

Squat 170kgx1, 180kgx1, 185kgx1, 195kgx1, 160kgx3x5
Pretty good.

Bench press 10kgx2x10
My SIJ flared up and I was barely able to walk. Shit sucked.

19/9/17
A pretty damn good day.

Squat 180kgx5x5
Really happy with this, went much better than I expected. RPE 8-8.5. Heaviest squats I've done in... A while.

BB Rows 60kgx5/6/7/8/9/10
Couldn't be buggered benching, so stood around and talked shit instead. Paused these at the top, real fun.

Snatch Grip RDL 60kgx5
My low back was fried and crampy. Ah, low back cramps, how I've missed you.

Cable Row 12 platesx3x12.
Fried like an egg.

I lack technique and confidence, control and tightness... But I went down and stood up again with some decent speed and it wasn't too terrible even. So I'll take it.

23/9/17

Squat 105kgx5, 20kgx2x20, 40kgx2x20, 60kgx3x20

Pulled up very sore from squats, felt like I was going to tear an adductor. So I went lighter and just worked the soreness out.

Now I look at it, that's not a lot of training for two weeks. Also, 180kg for reps is the heaviest I've gone in quite a few months. I hope that's readable.

[OCG]

26/9/17 BW 103kg - Way too fat.

Another decent day. Happy enough with it. Knee hurt a bit.

Squat 185kgx3x5
Upon reviewing the video, my technique isn't as bad as I thought. Just feels real wonky. Also, probably should have done a few more sets. Ah well, next week. Still too loose, still needs more work. But better. Going to try adding in some lighter tempo squats to work on that.

Bench 90kgx5x5

Banded Chinupsx10/10/8

[OCG]

27/9/17

Just an accessory/cardio day.

Bench 80kgx4x5
Paused with a 3-5 count. Felt pretty good, if you don't count the hurting biceps.
Close Grip 80kgx2x8

DB Press 25kgx10/8, 20kgx10
Shrug 110kgx10/10/10/10
Curl 25kgx5x10

Assault Bike 4 rounds of 5 minutes on/2 off.
Bit shit I know, but this will build.

[OCG]

29/9/17 BW 103kg. Still too fat.

Deadlift 180kgx3, 190kgx1, 180kgx5x3

Pretty decent. Gonna start jumping by 10kg. 190kg next week. Same story as the squats, it's feeling pretty heavy so I'm prepared to accept some sloppiness.

Press 60kgx3x3
Just fried.

Tempo Squat 100kgx3x5
3-0-3 tempo. I like these, gonna use a little more weight.

[simonrest]

3-0-3 tempo. I like these

You're nuts.

[OCG]

Everything hurts. But it is a good kind of pain, the kind that lets you know you're still alive.

[OCG]

2/10/17 BW 101.5kg

A pretty decent session. Put in some good effort.

Squat 190kgx3x5
Happy enough. Need to slow it down on the way down and control it and just have the confidence to do that.

Slingshot Bench 120kgx3x5, 130kgx2
Nice.
3 Count Pause Bench 90kgx3x5
I like these. Really helps me with tightness and technique.

Chins 3/4/5

[OCG]

Also tore a tendon in my foot when I rolled it today, then didn't realise it and went and squatted on it anyway.

It'll be fine I'm sure, not like it's the first time.

[OCG]

Fuck you, Jordan Figenbaum.

[simonrest]

Also tore a tendon in my foot when I rolled it today, then didn't realise it and went and squatted on it anyway.

It'll be fine I'm sure, not like it's the first time.

oh man, that sucks

Fuck you, Jordan Figenbaum.

is this related to the foot?

[OCG]

oh man, that sucks

It's already healed.

is this related to the foot?

No, it's related to 3-0-3 Tempo Squats.

[OCG]

4/10/17 BW 103kg

Good session, did a decent amount of work, even if it took way too long.

Deadlift 190kgx5x3
Moved alright, some surprisingly speedy reps in there. RPE @ death. Need to work on using my abs more. Back is more round than I would like, but I'm in full "fuck it it's comp time" mode.

Press 60kg2x3, 65kgx3/3, 70kgx3/3, 75kgx1, 80kgx1/1, 70kgx3x3
Pretty decent. I was tired and everything felt heavy and I was going to puss out like last session. So I decided to nut up and call my own bluff and see what happened. Bar path needs a little work, but otherwise happy enough. Been trying to externally rotate at the top, feels much nicer.]

3-0-3 Tempo Squat 120kgx3x5
These are terribly unpleasant, in all the right kind of ways. I like them a lot.

DB Row 35kgx5x10
Superset:
BB Curl
Lateral Raise
Rear Delt Row

[simonrest]

No, it's related to 3-0-3 Tempo Squats.

Ah, yes. I believe I've had that conversation as well

[OCG]

I've been liking some of the tempo work I've thrown in a lot lately. I think I'll do more of it.

[OCG]

6/10/17
Cut todays session short. Felt kinda loopy and tired. I'll finish it off tomorrow.

Squat 150kgx6/8/8/1/1
Fuck me I'm not used to doing 8's, especially not in the squat. Who's goddamned idea was this? RPE @ Your feelings are a lie. Felt way too heavy but moved like nothing. Form wasn't as tight as I'd like but I was a little distracted by the fact that these are the first heavyish squats I've done without sleeves in like a year and a half or more.

4-2-0 Tempo Bench 80kgx5
Packed it in and went home. Heart was obviously not in it.

[OCG]

12/10/17 BW 102.3kg

Pretty decent.

Squat 195kgx3x5
RPE 9-9.5.

~fin~

[OCG]

13/10/17

Not bad at all.

Press 70kgx3, 75kgx3, 82.5kgx1, 70kgx3x5
Bit too squishy today but I'll take it.

Deadlift 120kgx5x3

3 Count Pause Bench 90kgx3x5

Curl 30kgx3x10