Good work man...get well soon :weights:

Thanks guys,

looking forward to firing on all cylinders again.

Tuesday 4th March
Recovery Session

Squat 130kg 2x4
Press Dynamic 37.5kg 10x3

Felt good today. Decided to warm up with some OH squats, since everyone else is doing them.

MaRvO.

How did the OH squats go. I am trying them tomorrow since I could not make it to the gym today. :weights:

Gday Widdoes,

Yeah the OH squats went ok. I was doing them at the start of this program. There a challenging exercise, although I actually like them.
I was only using an olympic bar today. I might make a vid and see how they look. Good luck with the over heads tomorro mate.

MaRvO.

Thursday 6th March
Dynamic Day

Squat 87.5kg 10x2
Bench 60kg 10x3
Dlift 100kg 10x1
Chins 30kg 1x5,1x4. bw 1x8
HangLegRaise 2x10, 1x6
Calve Raise 460lbs 2x5, 1x4

I have had a little tenderness in the inner region of the knees. I think its the medial patellar area. Not when Im squating, just occasionly through the day. Any Ideas guys? Or is this just a part of heavy squating??

MaRvO.

I am by no means a doctor, but I think all of the heavy squatting during the week may be aggravating that area. Cut back on the weight (I know....blasphemy) on a session or two and go for volume instead and see if it helps.

On a side note, I tried the OH squats (with a broomstick) and I have to say it will take some work to get the form down. I think my flexibility is a little to stiff right now and the balance is going to take some getting used to (I found my core is not as strong as I thought :arg:). All in all I kinda liked them and will work them in. :weights:

I'm working on the OH squats too. In fact I basically started back over on them. I can already see changes in my stance and things like that.

Marv, I think sore knees is sort of a part of heavy squatting but you should by no means just 'work through it'.

I can pretty much guarantee that it's getting time for you to include more dedicated posterior chain work. And like Widdoes said cut back the weight a bit. And my standard advice which is to substitute a single leg squat version for a bit. I prefer step ups for when the knees are sore.

This is by no means meant to adress what may be specifically the problem but it is a general "can't hurt" and will probably help kinda thing.

Gday Widdoes, Eric.

Do Box Squats take any of the pressure off the Knees? I would like to learn these. Only problem there are no box's. Are the plastic step reboc type things strong enough if you build them up high enough??
I might start working on these. About the posterior chain work, I was thinking of trying a westside type program. Only problem is my gym doesnt have a reverse hyper or a glute/ham raise. Just the old Hyper Extension. Have fun with those OH squats guys.

MaRvO.

i searched for the ghetto ghr thread...but i could not find it :) i can never find it when i want to...ugh.

anyways...those might work good for you...if you can do them without knee pain...or...romanian deads is what eric is having me try out...and only squatting heavy once a week.