OCG's log of knee aids

[OCG]

12/12/17

Squat 180kgx1, 185kgx1, 150kgx3x5

RPE@whatever my neck will take,

[RobD]

Strong work there OCG. Nice place also, looks really well equipped. Keep up the lifting and best of luck with the aidzzzz...

[OCG]

Yeah, I feel like if it wouldn't lead to my neck bleeding I could still rep 180 easy.

[OCG]

15/12/17

Deadlift 60x5 100x5 140x3x5

Took about 10 minutes.

16/12/17

Deadlifts 170x1, 180x1, 185x1
Pretty nice, smooth. Solid @8.

Bench 110kgx5
My sciatica has been playing up a lot lately. Deadlifts fix it, but bench really pissed it off. Top of my foot went numb.

[OCG]

18/12/17

Sciatica is still fucking with me. I think I'm just going to try not to piss it off this week. Probably going to deadlift a lot and do some back work.

Deadlift 140kgx3

Squat 60kgx10
Ehh...

Press 60kgx2x3, 70kgx3
Pin Press 60kgx5, 65kgx5, 70kgx2x5, 60kgx5, 65kgx2x5
Fun.

[OCG]

9/1/18

Trying to into training again.

1. Squat 2x20
2. Hack Squat 4x8
3. DB Lunges 3x10
4a. Belt Squat 3x15
4b. Leg Curl 3x15
5a. Leg Press 3x15
5b. Banded Walks 3x15
6. Ab Wheel 3x10

Weight: None.
Rest: Also none.

Was some very good HIIT. Nice cardio. Took about 20 minutes.

[OCG]

10/1/18

Bench 3x10x80kg
BB Row 3x10x60kg
Hammer Strength row superset Cable high pull 3x15
Lat Pulld0wn superset shoulder extensions 3x15
Cable row superset face pull 3x15

40 minute session. Rest was minimal, done in rounds working in with two other guys. Was some good pump.

[simonrest]

Has the time of helped the kneebola?

[OCG]

Seems to have. I've been lifting with the owners, they're doing a kind of fixed session work in thing. On of the sessions is a really light leg day done with no weight and just as much rest. Great conditioning, but more importantly, makes me knees feel nice. I've not been wearing my sleeves for most sessions, and I feel fine. We'll see how things progress.

[OCG]

6/2/18

Got sunburnt as fuck over the weekend. Fun.

Squat 120kgx3
Didn't want to peel the skin off my back so I stopped.
Hack Squat 120kgx3x6
DB Lunges 3xMany
Belt Squat superset with Leg Curl 3x15
Leg Press superset with Banded Walks 3x15
Ab Wheel 3x10
External Rotations 3x15
Lateral Raises superset with Read Delt Rows 8kgx3x+12
Hey, at least something was a PR.

[OCG]

9/2/18

Deadlift 160kgx3x5, 170kgx2x5
Nice. Felt good. Coming back, not dying from this.

Front Squat 115kgx3x5
Seated GM 105kgx4x8
Reverse Hyper 3x12
Kettlebell Swing 20kgx3x20
Cable Crunch 80-90lbx3x10
Side Bends 20x3x10

[OCG]

10/2/18

Overhead Press 60kgx5x5
Seated DB Press 20x3x10
Chins 4x3, 2x5

[OCG]

12/2/18

Squat 150kgx4x6
Need to remember to keep my upper back tight.
Hack Squat 130kgx3x6
DB Lunges 3x10
Belt Squat superset with Hamstring Curl 3x10
Leg Press superset with Banded Walks 3x10
Ab Wheel 3x10

[OCG]

14/2/18

Bench with chains... 6x8 with whatever weight it was eventually loaded to.
Barbell Row 80x10, 90x2x10
Liked a more upright position, might play with that some more.
Row Machine (2.5 plates) superset with Cable High Pull (9 plates) 3x10
Lat Pulldown (120lbs) superset with Cable Shoulder Extension (?) (9 plates) 3x10
Cable Row (120,140,160lbs) superset with Face Pulls (7,8 plates) 3x10

Good pump.

[OCG]

15/2/18
Good session. At least my arms didn't fall off.

Bench 100kgx5x5

Floor Press 90kgx5x5, 80kgx5

Chest Press 3x10, Cable Pushdowns 3x10

Skullcrusher 20kgx10, 30kgx10, 25kgx10

Close Grip bench 50kgx4x5, 50kgx18

Dip Machine 2x~25

Preacher Curl 3x10, Hammer Curl 15kgx3x10

[Wilhelm]

Damn! Arm day much?

Good work, man.

[OCG]

It's a good pump. IDK, it's a thing the owners are doing I'm just joining in. Seems t obe working, upper body is a bit bigger. We'll see, two more weeks then onto heavier lifting.

16/2/18
Good hard session

Deadlift 170kgx5x5
Time to put a belt on.

Front Squat 110kgx4x5
Seated GM 110kgx5x6

Superset:
Kettlebell Swing 20kgx3x20
Cable Crunch 80lbsx3x10
Side Bends 20kgx3x10

[OCG]

23/2/18

Deadlift 180kgx4x4
Thought it wasn't tight enough and didn't feel fast but looks okay.

Front Squat 120kgx4x5
Seated GM 120kgx3x6 100kgx2x6
Superset:
Kettlebell Swing 20kgx3x20
Cable Crunch 80lbsx3x10
Side bends 20kgx3x10

[OCG]

26/2/18

Squat 160gx3x5
Feels like I just plain forgot how to get my upper back tight. I'm sure it will come back with practice.

Hack Squat 100gx3x6
Lunges
Belt Squat 100kgx3x8, superset with Hamstring Curl 60kgx3x8
Leg Press 50kgx3x8, superset with Banded Walks
Ab wheel 3x10

8's are feeling like a nice holiday.

[OCG]

27/2/18 106kg
BW down a bit, nice. Been doing a fair bit of *gasp* cardio and it seems like my body composition is responding. Also, actually sleep at night now and I think that probably helps.

Squat 160kgx2x1
Fucking with grip. Result: Inconclusive, everything feels weird.

Bench Press 110kgx4x3
Actually managed to make every set faster than the last.
Floor Press 90kgx5x5
HS Chest Press 30kgx2x8, 35kgx8 superset with Triceps Pushdowns 3x8xThe whole stack.
DB Skullcrusher 10kgx3x10
CGPB 70kgx5/5/5/5/12
Dips Machine 90kgx12/10
Biceps Machine 25kgx3x10 superset with Hammer Curl 15kgx3x10
Lateral Raises 8kgx3x12 superset with Rear Delt Rows 8kgx3x12