June 1-16, 2013

June 3, 2013

Press

5x145

3x165

6x185(PR)

12x145(PR) forgot to do the rest pause sets

Bent Rows

3 sets of 10 x 135

SSB Good Mornings

15xBar

10x95

10x95

Much better than last week but my knee still wasn't fully cooperative so I called it good there.

Ab Wheel

2 sets of 10

June 5, 2013

Bench

5x250

3x285

9x315(PR)

15(PR)-2-2x250(rp)

The 9th rep on the 315 was probably the hardest and ugliest rep I have ever done but it got done!

DB Rows

10x100

30x150

Prowler Walks

6 trips x 0/20/50 testing the knee and all went well.

June 6, 2013

Prowler Walks

6 trips

SLDL

3 sets of 20 reps x 315

Ab Wheel

3x10

Leg Curls

5 sets of 15 reps.

June 8, 2013

Prowler walks x 6

Prowler sled drags x 3 trip forward and 3 trips backwards

Prisoner Squats x 2 sets of 10

"just the bar" squats x 2 sets of 10

No pain while doing any of this. I could "feel" my knee but no pain.

June 9, 2013

Matt Carlson RX kneehab:

Just the Bar Squats

3 sets of 10 reps

Prowler Walks, Drags, Pulls x 4 trips each.

June 10, 2013

DELOAD WEEK / Kneehab

Just the Bar Squats

4 sets of 10 x bar

Ab Wheel

2 sets of 10

Back Raise

2 sets of 10

Press (new deload method - except the Joker sets I decided to do).

Sets of 5 up to 115

1x135,155,175,190 jokers 1x200, 1x225(beltless PR and only 5# off my all time PR)

Prowler

4 trips ea:

Walks

Forward Drags

Backwards Drags

After the last 7 weeks of training I'm happy for a deload.

June 12, 2013

Deload / Kneehab Week

Bench

5x45,95,135,165

3x200,235

1x265,300,330

Jokers

1x350

1x380(PR!)

This new deload is great. I'm actually smarter than maxing on my deload week but without being able to squat or deadlift......

Prowler 4 trips ea:

Walk

Drag forward

Drag backwards

Just the Bar Squats

6 sets of 10 reps

June 13, 2013

Deload / Kneehab

Prowler

4 trips ea:

Walks

Forward Drags

Backwards drags

Just the Bar Squats

7 sets of 10 reps

June 15, 2013

Deload / Kneehab

Prowler Jogs

10 trips (this was my first test seeing how the knee felt doing these. No pain at all during or now (1 hour post)

Just the Bar Squats

10 sets of 10 reps