OCG's log of knee aids

[OCG]

28/2/18
Bench 100kgx4x7
Was meant to be 4x6, but was too easy. A solid @8. Felt good.

BB Row 90kgx3x8
Machine Row 55kgx3x8 superset with Cable High Pull 10 platesx3x8
Lat Pulldown 170lbsx3x8 superset with Shoulder Extension 10platesx3x8
Cable Row 170lbsx2x8, 200lbsx8 superset with Face Pulls 7 platesx3x8+
Lateral Raises 10kgx3x8 superset with Rear Delt Raises 7.5kgx3x10

[OCG]

2/3/18

Deadlift 109kgx4x3
@8. Pretty solid. Quite happy with how these turned out.
Front Squat 100kgx3
Seated GM 100kgx5x6
Superset:
KB Swings 20kgx3x20
Cable Crunch 80lbsx10, 90lbsx2x10
Side Bends 20kgx3x10

[OCG]

Day 1 of the Bozeman Method. Hypertrophy day.
5/3/18

Squat 180x1, 185x1, 190x1 RPE@8.
I worked out a E1RM from this then used 70% of that.
142.5kgx2x5, 5x4

Bench 110kgx1, 115kgx1, 120kgx1 RPE@8
I feel like in hindsight I wasn't tight enough for these.
90kgx3x5, 5x4.
I actually got tighter for these, and did them on 1 minutes rest.

CGBP 85kgx12

Chins BWx5/3/4/4/4/4/4
Done EMOTM style.

[OCG]

[simonrest]

boze looks fun. may the gains be ever with you, or something

[OCG]

6/3/18

Decent session. Took about an hour and fifteen. Bit tired, haven't been watching my sleep enough. I'll get on that. Felt technically okay. One positive thing I've been noticing is that I'm stopping because my muscles are just plain tired, not because I'm out of breath. Hell, I'm walking around doing shit between sets. The cardio isn't a limiter, and that's nice.

Deadlift 155kgx5x4
First 3 sets done on 1 minute rest, next two I allowed myself a little dicking around so they were about 2 minutes. Felt good. @7.

Overhead Press 55kg for 5/5/5/5/3/3/3.
Done EMOTM. Decent. Took less than 10 minutes. Stopped becase RPE hit a solid 8 and I'd done enough reps.

uperset:
DB Row 40kgx3x12
DB Lateral Raise 10kgx3x10
Read Delt Row/Raise 10kgx3x12

In hindsite DB rows the day after chins on deadlift day are not a great idea. My lats are fried. Will have to move these elsewhere.

[OCG]

boze looks fun. may the gains be ever with you, or something

It is so far.

[OCG]

8/3/18

Took an hour. Used minute rests. Felt fine. Still a little tired. Had a little niggle in the front of my left shoulder benching, but I only really felt it setting up. Short easy session.

Squat
60x5
100x5
120x3
140x3
160x1/1
170x1
180x1

Felt pretty okay, I sat back and used/loaded up my hips more. Felt strong. I did use a low bar position because even with a towel it still hurt way too much high bar. Used my thinner 6.5mm belt because that's less intense. Technique wise today was: Everything below navel, awesome. Everything above, loose as shit.

Bench
3x77.5
2x92.5
105x1/1
110x1
120x1
105x2x2

Everything felt good, and tight enough, but 120 was still too slow. I think I just lack practice with heavier weights. 120 just feels damn heavy in my hands.

Curl 34kgx3x12
Ezy curl bar against a wall.

[OCG]

[OCG]

9/3/18

Took an hour and a half, hour and fourty? Everything was done EMOTM style gain. Cardio wise, I'm breathing kind of hard by the end but I'm not really out of breath or have to take a rest. I'm still doing shit between sets and I don't really *need* to sit down. RPE wise... At no point was I uncertain about completing any set except maybe making 200 fast enough. I knew I could do it all, in the rest I had planned and then some. I'd say almost everything (except 200) felt like a solid 7. A decent session, though things still "feel" heavy even when they aren't.

Squat 6x2x160kg
Low bar again. Might just switch back at this point, elbows seem okay. Felt pretty good once a got a few sets in and warmed up.

Bench (alternating TnG and paused) 105kgx2/1/2/1/2/1/2/1
The contrast was quite interesting and did seem to refine the movement pattern in interesting ways. The best way I can describe it is, because it's the same movement, but different enough, you really have to focus on every rep. Practically speaking I realised I was doing my TnG too fast, so I slowed down the descent and tightened up. Felt good.

Deadlift 200kgx1, 175kgx9x1
Felt okay, took a while for me to get the groove. Fucked around with belt and no belt, eventually got it feeling good on the last set.

[OCG]

12/3/18 BW 108kg

Today was about 2 hours, but I did dick around a bit. Still a solid session. Squats felt much better than they have quite a while. Tightness has been like 60%, today wasn't 100%, but it was like 80%. So, improvement.

Squat 142.5kgx3x5, 5x4. @7 or below.
Done EMOTM. Which is a bit much for squats in the end. Might try 2 minutes next time.
Was chatting with a friend who commented that I was trying to get tight after unracking the bar. I thought about it and agreed. So I tightened right the fuck up before putting the bar on my back and that helped a lot. Doing these low bar so they didn't hurt helped too. Also bent my wrists and tried keeping my elbows down. Also played with head position. Video doesn't really show this but sometimes you go with what you got. Felt good today.

Bench press 110kgx1 92.5kgx3x5, 5x4 @7 solidly by the last sets.
EMOTM. Felt these in my biceps a lot oddly. Solid. Not much to say, felt slowish. Feel like the fatuige is kicking in.

CGBP 87.5kgx12@7
Probably could have gone for like 14ish but that fucking rack was distracting me.

Chins BWx3/3/4/4/4/4/3
Done EMOTM.

[OCG]

13/8/18

Decent session. Took about an hour, a little less.

Deadlift 165kgx4x4@7
Kind of dicked myself over deciding to use an Eleiko bar. Grip felt shit and it felt heavy. Moved okay though. Tightness was okay. Extension was okay but not quite where I wanted it for the first few sets. I got my knees out more and stuck my hips back and fixed it. Rest was 1 minute starting out then 1:30 then 2 minutes for the last set.

Overhead Press 60kgx4/3/4/5/5/4/4/3
Felt better than last week, tighter, more solid. More confident. Done EMOTM again.

Superset:
Lateral Raises 10kgx12/12/10
Rear Delt Raises 12.5kgx15/15/12

The pump! It was great.

[OCG]

14/3/18

Decent session, not helped by the humidity. Rest was ~1-2 minutes.
Squat
20x2x10, 60x10, 100x5, 3x120, 2x140, 155x2x1, 165x1, 170x1, 182kgx1@6-7.
REP was uhh... "Many". Felt pretty good. Getting tighter again. Right biceps hurt a little. Using bent wrists to get the bar deep into my fingers and trying to keep my elbows "down".

Bench 20x2x10, 60x10, 3x77.5, 91x2x1 (forgot I had to do a double), 97.5x2x1, 105x1, 110x1, 122kgx1
I'd call that a solid @8. Didn't move that fast or feel fast, but it did feel solid. I was confident under it and knew I could do it and more.

Chins BWx3x3
With straight legs.
Hammer Curl 12.5kgx15/15/15+

[OCG]

16/3/18 BW 107kg

Took 1:25. Moved well, good session. Rest a strict minute on everything,

Squat 160kgx3x3, 3x2.
Felt good. @6. Somewhere down in "many". Was kinda on autopilot but it just went so well. Felt like I could have gotten my abs tighter, but it also felt like it didn't matter, I had tightness to spare. Did the first few sets on one breath.

Bench 105kgx3/1/3/1/3/1/3
Biceps hurt from squatting. Got form nailed down eventually, but the first few sets didn't go great.

Deadlift 182kgx5x2
Felt pretty good. @7. Need to get my upper back locked in more.

[OCG]

20/3/18 BW 108kg

Took about an hour and a half with some dicking around. Rest was still a minute, Cardio feels like... LSD/LISS. It's there, but very manageable. Feels like I could go for hours.Yeah, cardio is that weird "I stop because my muscles are tired, not because I'm out of breath" thing I'm not used to. Elbows, still hurt but nowhere near as sharp. I think not throwing the bar helped a lot. Bench felt pretty okay after squatting.

Squat 152.5kgx3x4, 4x3.
@6. Wasn't as tight as I'd like, but plenty good enough. Felt like I was till warming up the first few sets.

Bench 120kgx1, 100kgx4x3, 3x4.
@6.5 Was trying to push it faster, but it just wouldn't go. Technically not perfect as well but goo enough. I tightened up by the last few sets.

Chins BWx4/3/3/4/3/4/3
Ehh. Think I need to change my chinup programming up.

Superset:
Machine Curl 30kgx10 25kgx15/12
Hammer Curl 12.5kgx15/15x12

[OCG]

21/03/18

Took 30 minutes. Rest was EMOTM.

Deadlift 170kgx5x4

Tired, so I went home.

[OCG]

22/3/18

Meh. Okay session.

Squat 120x3, 140x2, 155x2x1, 165x1, 180x1, 160x2

Bench 3x80, 2x94, 104x2x1, 110kgx1, 120kgx1
Biceps hurt. But felt fast enough.

Superset:
Close Grip Pulldowns 120lbsx15, 130lbsx15, 140lbsx15
Lateral Raise 10kgx3x12
Read Delt Raise 15kgx3x12
Curl 25kgx3x12

[OCG]

26/3/18
Okay day. Took 2 hours. Feeling more rested.

Squat 152.5kgx3x4, 4x3.
Decent.

Bench 120x1, 100kgx3x4, 4x3.
Okay. Felt a little heavy but didn't really look it.

Close Grip BP 90kgx14

Banded Chins 6/6/6/6/8
EMNOM.
Superset:
Seated Curls 10kgx3x15
Seated DB Press 15kgx3x15

[OCG]

27/3/18

Ehh. Average session. Not good or bad. Nothing much to comment. Took 1:20.

Deadlift 170kgx5x4
Felt ehh, looks okay.

Press 60kgx3/5/4/4/5/5/7
Felt pretty good.

Chins BWx3x3
Superset:
Lateral Raise 12.5kgx10/12/12
Rear Delt Raise 17.5kgx3x10

[OCG]

30/3/18

Today turned out pretty good. Squat was @6, maybe. It was hard to measure being so easy. Bench was like 7-7.5. Felt solid, worked out why I was feeling so off balance (feet were uneven), biceps didn't hurt. Deadlift felt much better I got the bar closer, was able to take the slack out and all was right with the world.

Squat 170x1x3, 160x6x2.
Easy. @6 or less. Solid.

Bench 115kgx3x1, 107.5kgx3x3, 3x2.
Nice and solid. @7.5

Deadlift 1x175kg, 187.5kgx1, 175kgx4x3.
Good. Got the bar closer, was able to pull the slack out.