OCG's log of knee aids

[Hanley]

and all was right with the world.

Excellent

[OCG]

31/3/18

Log Press 45x3, 55x3, 65x2x3
Snatch Grip Press 20kgx5, 40kgx5
Just dicking around.

Chins BWx5x3
Straight legged.

Superset:
Curls 30kgx3x15
Pushdowns 9 platesx3x15

[OCG]

2/4/18

Decent day.

Squat 160kgx4x3, 2x2
@6

Bench Press 107.kgx4x3, 3x2
@7. Biceps didn't hurt so much. Felt solid.

Deadlift 175kgx5x1
@6. Good and tight, got some good tension.

[OCG]

4/4/18 BW 109.5kg

Easy session, just like it was meant to be. Preparing for a test day on Friday. Took an hour.

Squat 120kgx3, 140kgx2, 150kgx5x1
Easy.

Bench 80kgx3, 95kgx2, 100kgx5x1
Easier.

Curls 32.5kgx4x15

[OCG]

6/4/18 BW 109kg

Test day. Not a bad day at all. Happy with how this turned out. I'm hitting near PR weights and I don't feel beat up at all.

Squat 180kg, 200kg, 210kg, 220kg, 230kg, 240kg.
Bit of give in the upper back, but nothing too terrible.

Bench 110kg, 120kg, 130kg, 135kg, 140kg.

Deadlift 180kg, 200kg, 210kg, 220kg, 230kg, 240kgxfail.
Grip gave out for the last one. Almost.

[OCG]

9/4/18

Today was okay. Everything felt solid, but a bit slow. Had a big weekend and didn't recover as much from the test day I think. Nothing to worry about.

Squat 147.5kgx3x5, 5x3.
Easy.

Bench 120kgx1, 97.5kgx3x5, 5x3.

Banded Chins 10/10/6/6/8
These really fry my triceps.

Superset:
Machine Curl 27.5kgx12/10/12
Hammer Curl 15kgx12/12/10

[OCG]

16/4/18 BW 109kg

Today turned out pretty good. I was kind of tired and thought it wouldn't go well but I was pleasantly surprised.

Squat 147.5kgx3x5, 4x4
Put the bar a little higher. Felt good. Elbows feel better. RPE @ Too low to rate.

Bench 1x120kg, 97.5kgx3x5, 5x4
Easy. Bench is not so hard when it doesn't hurt.

Lat Pulldowns 120lbsx14, 130lbsx12/14/14
Superset:
Machine Curl 20kgx15/17/20
Hammer Curl 10kgx15/18/20

[OCG]

17/04/18

Felt pretty good.

Deadlift 160kgx5x4
Good. Getting some good tension.

Press Press 70kgx1, 72.5kgx1, 75kgx1, 65kgx4/5/5/5/6/6
Hit 75 because 72.5 was too easy. Stopped because I hit my rep and time limit, but I really wanted to do another set.

Cable Row 130lbsx14, 140lbsx14/15/15

Superset:
Lateral Raise 6kgx3x20
Rear Delt Raise 9kgx3x20
Banded Rotations 3x20
The pump! Felt like my shoulders were going to fall off.

Gripper: Trainerx2x20, 0.5x15

[OCG]

18/4/18 BW 108.5kg

Squat 125kgx3, 147.5kgx2, 162.5kgx1/1, 172.5kgx1, 190kgx1, 167.5kgx2/1
Bar position a little off, but otherwise fine.

Bench 85kgx3, 97.5kgx2, 112.5kgx1/1, 120kgx1, 125kgx1
Slingshot 130kgx2, 140kgx2x1
Bench 112.5kgx2x2

CGBP 97.5kgx12

Machine Row 2.5 platesx12/15/15
Curl 25kgx15/20/20

[OCG]

20/4/18

Started out a bit slow, but turned out awesome.

Squat 167.5kgx3x3, 3x2
Decent. Felt Like I could be tighter, but moved okay.

Bench 112.5kgx3/1/3/1/3/1/3
Biceps hurt a bit, but it felt pretty good and solid by the end.

Deadlift 185kgx5x2
Easy. @6. Best thing of the day.

Gripper 0.5x3x10
Pulldowns 150lbsx3x12
Seated Curl 7.5kgx15/15/20

[OCG]

23/4/18

Today was solid. Pretty tired, but everything moved well enough.

Squat 157.5kgx3x4, 4x3

Bench 120kgx1, 105kgx3x4, 4x3

CGBP 92.5kgx15

Close Grip Pulldowns 150lbsx3x15

Superset:
Machine Curl 22.5kgx3x15
Hammer Curl 12.5kgx3x15

[OCG]

24/4/18

Kind of tired.

Deadlift 172.5kgx5x4
Warmup and first set felt ehh... Then it improved from there.

Press 75kgx1, 77.5kgx1, 67.5kgx4/5/5/5/3/3/3

Gripper 0.5x3x15
Skipped the rest.

[OCG]

25/4/18

Squat 3x125kg, 2x147.5kg, 2x1x162.5kg, 172.5kgx1, 191kgx1, 167.5kgx2

Bench 3x85kg. 2x97.5kg, 108.5kgx2x1, 115kgx1, 126kgx1, 112.5kgx2x2

Closed Grip Bench 98kgx14

Cable Row 150lbsx4x15
Curl 27.5kgx3x15

[RyanHartigan]

Hey

[RyanHartigan]

Just gettin'

[RyanHartigan]

my 10 posts in

[RyanHartigan]

Thanks.

[RyanHartigan]

Oh and nice lifting too.

[OCG]

28/4/18

Turned out to be not a bad day, but dragged down by fatigue outside of lifting a bit.

Squat 3x1x177.5kg, 6x2x167.5kg
Ehh, okay. Felt decent on the last few sets. Had trouble getting tight but I think that was just today.

Bench 3x1x120kg, 112kgx3x3, 3x2
Decentish. Had a wicked bicep pump to start with and arms felt tired but it turned out okay. Bicep pain still there but pretty minor, more dull and slightly annoying between sets then an actual hindrance.

Deadlift 1x185kg, 195kgx1, 185kgx2x2, 4x1.
Felt easy again. Did doubles to start because I was low on time, they just felt so damn easy and because fuck you coach.

[OCG]

My SI was being a shit and I felt lazy, so today I did:

Squat 125kgx3x3
Deadlift 125kgx3x3
RDLx125kgx2x3
Bench 85kgx3x3
Paused BB Row 80kgx5/7/10