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Haha, and you keep a stiff upper lip.,

No way, I meant it literally. That is really good for chinups. I mean I don't know how long you've been hitting the chins and pullups but most can't do what you did.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah, I started them about a year ago, after I heard they were way better than lat pulldowns..

Most I could do was 2 or 3..

Getting better at them slowly, but I'm maxing out at 10..

So I thought I'd add some weight, see if that helps..

adding weights definitely helps.

dammit, another person that can do more pull ups than me...

Oct 15/08

Pre WO meal:

Oatmeal with cottage cheese and walnuts.

WORKOUT A ** should have been done yesterday!! >:( **

10 minute w/u run.

SQUATS

NWx10x1
50x10x2
140x5x3 (last was 130)

Felt pretty good. But my left knee is now a bit sore just above the the patella.. Not going down low enough? Knees going too far forward?

BENCH PRESS

50x10x2
130x4x1
120x4x2

DAMMIT!! I AM stuck at 120.. What's going on?? :(

I feel soreness in my right shoulder right after I do it.. Right shoulder muscle/joints not stong enough? How do I correct this? Should I just keep plugging, trying to do 130 every week till I can?

ROW

60x8x2
100x5x3

My lower back is sore for the first couple reps (getting it off the floor, getting the back more in position)..

Would it be better to do single arm rows?

FRONT AND SIDE PLANKS

30 sec.


PWO shake 30g whey, 70g waxy maize, 5g Creatine, ISS super vitamin pack (man, those are some horse pills.. )

PWO meal 1.5 cups cottage cheese, 1 cup grapes, some walnuts.

Shoot another video of your squats and such and if I see anything I'll tell you. But with the knee thing it honestly could be the loading. It is VERY possible to get stronger in terms of neural adaptations and muscular adaptations before your joints can catch up. The the closer you get to the joint the slower the strengthening of that soft tissue.

So, quite simply, you may want to just spend a few weeks adding reps or something, if comfort allows, while the knee strengthens. But it could be some technique thing that needs tweaking. Before everything looked pretty good to me though, squat wise.

The only other consideration is just not having enough posterior chain work. A big limitation of the "meat and potatoes" approach. One of the keys to knee health is hamstring and glute strength. Although your deadlifting the majority of your work is "knee dominant" as opposed to hip domanant. The single leg stuff helps A LOT but you may have to think about putting in some extra (light) pc work. Pullthroughs or romanians is what I'd recommend to start.

As far as the shoulders that is a whole big can of worms and there is not a simple answer for it.

Pullthroughs?

youtube

Here is zee basic pullthrough that I advocate:

So should I keep the weight where it is, or power through and my pc joints, etc will get stronger, too?

What to do about my bench press, do you think?

Just keep plugging away?

For the rows, would it be better to do single arm ones?