OCG's log of knee aids

[mgil]

Squatting in sliders is a new take on voluntary hardship.

I looked at your front squat video also with straps. Have you seen the technique where you grab the bottom of the strap with a half twist so that you can lock your hands inside of the strap so that they are way more stable?

[OCG]

Squatting in sliders is a new take on voluntary hardship.

I looked at your front squat video also with straps. Have you seen the technique where you grab the bottom of the strap with a half twist so that you can lock your hands inside of the strap so that they are way more stable?

Sometimes, I cannot be bothered with all this damn gear I wear. It's fun to remind myself that I don't need a belt, or shoes or much of anything to be strong.

You mean rolling the strap in your hand? I never got much out of that. Maybe I'll play around with it again.

8/7/18

Deadlift 180kgx3, 200kgx3x1
Not bad. Widened my grip out, feels good and that pesky little tiny bit of give went away. These felt loose, so I fell like there is potential for more tightness.

Snatch Grip DL 120kgx3x5
Hello old friend. Felt okay, need to work on upper back positioning.

Press 65kgx3, 70kgx3, 75kkgx3, 80kgx1, 60kgx3x3
Pretty good.

Chins 3/3/1

[OCG]

9/7/18

Pretty good day. Happy with this, some of my squats looked really pretty. Also set a new PR.

Squat 20kgx2x10, 60kgx10, 100kgx5, 120kgx3, 140kgx3 160kgx3, 180kgx1/1, 200kgx3, 210kgx1, 220kgx2, 190kgx3/3/5

Accidentally pause squatted the second rep of 220kg.

Eccentric curls 10kgx3x10

[OCG]

11/8/18 BW 107.5kg

Harder than it sounds. Bleh.

Squat 100kgx3x5
Deadlift 87.5kgx3x10
Snatch Grip DL 87.5kgx3x8
Press 40kgx3x10
Superset:
Hammer Curl 10kgx3x15
Lat Pulldown 50kgx3x10

[OCG]

12/8/18

Better. No cardio, but better.

Squat 100kgx3x10
Bench 60kgx10/10/20
RDL 70kgx3x8
Superset:
Lat Pulldown 130lbsx3x12
Curl 20kgx3x15
Pushdown 8 platex15, 10px15, 12px15

[OCG]

13/8/18 BW 107.5kg

Squat 120kgx3x5
Bench 80kgx3x10
Lat Pulldown 140lbsx3x10

[OCG]

28/8/18

Took about an hour. Still resting too long. Forgot to bring chalk. RIP my grip.

Bench 90kgx4x6
Floor Press 70kgx4x8
Superset:
Chest Press 3x15
Pushdown 3x15
Skullcrusher 3x10
CGBP 60kgx3x8
Assisted Dips
Superset:
Preacher curl 3x10
Hammer Curl 3x10

[OCG]

2/9/18
Took ~45 mins. I remember this feeling better.

Bench 80kgx3x10
BB Row 60kgx3x10
Superset:
Low Row 3x15
High Pull 3x15
Superset:
Lat Pulldown 3x15
Shoulder Extension 3x15
Superset:
Cable Row 3x15
Face Pull 3x15

[OCG]

3/9/18
Took ~1:30. Far too long, I was dying. Changed the order of things slightly because I didn't like the heavy hack squats too much. Fucked with my spine too much.

Squat 110kgx2x10, 120kgx10
Leg Press 100kgx8, 140kgx8, 180kgx2x8
Lunges 3xthe gym and back
Superset:
Leg Extension (no belt squat) 3x15
Hamstring Curl 3x15
Superset:
Hack squat 70kgx3x15 (murder)
Banded walks

Plank, 3x30 seconds (Fuck the ab wheel)
Calf Raise 20kgx3x15

[OCG]

4/9/18

Took 1:15

Bench 95kgx4x6
Floor Press 70kgx4x8
Superset, Chest Press Triceps pushdowns 3x15
Skullcrusher 3x10
CGBP 70kgx2x8, 60kgx8 (Decided not to die today, fairly sure the old lady on the treadmill wasn't going to save me.)
Dips 2x15
Superset: Preacher Curl and Hammer curl 3x10

[OCG]

7/9/18 BW 106kg

Deadlift 120kgx3x6, 140kgx6
Front Squat 70kgx3x4, 90kgx4
Good Morning 70kgx2x10, 90kgx10
Seated One Legged Ham Curl... Thing 10kgx2x15
Superset:
Cable Crunch 3x10
Kettlebell Swing 3x20
Side Bend 3x10

Recumbent Bike 20 mins.
Chins BWx3/3/3/3/5

[OCG]

10/9/18

Fuck squatting for tens and fuck lunges. Who's goddamn stupid idea was this?

Squat 120kgx2x10, 140kgx10, 160kgx1, 180kgx1
Leg Press 180kgx4x8
Lunges 10kgx3 lengths
Superset:
Leg Extension 3x15
Leg Curl 3x15

[OCG]

12/9/18 BW 106kg

My triceps are way too deconditioned for this.

Bench 100kgx4x6, 95kgx6
Floor Press 75kgx5x8
Superset:
Machine Bench 3x15
Pushdowns 3x15

Skull Crusher
CGBP 75kgx8, 65kgx3x8
Dips
Superset:
Preacher Curl 28kgx3x10
Hammer Curl 12.5kgx3x10

Cardio, 30 minutes on the bike.

[OCG]

Whew, it's been a while. You know, looking at this. I think I'm going to go back to running the Montana Method. I hit near PR's while lifting easy weights.

After my meet on the 28th of July. I've got states and I don't think like, 6 weeks now is enough time to dick around with programming.

Training has been going well. I've gotten back into it and gotten probably the best run at squatting 4 plates and above week in and out for the last couple of years. I'll update this a bit later when I have time. Think I'll start logging here again. We'll see.

[OCG]

21/61/9 BW 110kg

Not a bad day after all. Came in feeling half awake but went okay.

Deadlift 180kgx3, 192.5kgx5x3
Was having some grip problems but I put some more chalk and hardened the fuck up and gripped the bar harder and it was okay in the end.

Rack Pull 192.5kgx1/1, 200kgx3, 210kgx3
Trying out my theories about overload work. Work up to circa max (~105%) in some partials or other lifts, see how carry over to meet day goes.

Squat 150kgx5/5/10
Almost died. Looked pretty enough though.

DB Curl 12.5kgx3x15

[OCG]

24/06/19 BW 109.2kg

Came in feeling like I hadn't slept well or benched in about a week. Eventually pulled it together and managed to get my whole body involved in benching and get my feet under me. So that was nice.

Bench 5x5x100kg, 3xtx110kg, 1x120kg
Press 5x5x60kg
Chins 3/3/3/5
Hammer Curls/Lateral Raise

[OCG]

25/6/19 BW 109kg

Feeling a little tired and depleted I think but squats felt solid.

Squat 3x5x195kg@8
Paused the last rep.

Db Curls

[OCG]

27/6/19 BW 109kg

Today was poopy. I felt tired and depleted and my elbows and bis hurt. I was trying to cut down the 105kg weight class but have come to the conclusion that with a meet 4 weeks away that's just not enough time. So 120's it is! Bring on more food!

Bench 3x5x100kg 110kgx5
Slingshot 120kgx5, 2x3x130kg

Actually looked decently fast, just felt tired and painful.

Press 40kgx3x10
Superset:
DB Curl 10kgx3x20
Lateral Raise 3x15x5kg

[OCG]

10/7/19

3 weeks out. Testing time. Happy with tonight. Felt very solid. Physiologically very easy. Just went on autopilot and did it.

Squat 180kgx2 paused, 200kgx3@7.5-8, 210kgx3@8-8.5, 220kgx2x3@9

[OCG]

11/7/19

Another solid day. Happy with this.

Bench 100kgx2x3 110kgx3, 115kgx3, 120kgx3, 3x3x125kg

Chins 5x5
Superset:
Db Bench 20kgx10, 25kgx10, 30kgx10
Hammer Curl 15kgx2x15 12.5kgx15
Superset:
DB Incline bench 20kgx10, 25kgx2x10
Lateral Raise 5kgx3x15
Rear Delt Row 10kgx3x15