Thanks Hopper.

Yeah your right it is a good idea to try and strengthen up the pc and try some new exercises. I didnt do the knees any favours this week trying to go abit heavier on the step ups. I will be more carefull next week and maybe use dumbells.

MaRvO.

i like the dumbells alot for stepups...def go lighter :)

Gday Pity,

Yeah I will be more carefull in the futre. The other stupid thing I did was use a bench with a soft top as the step. So I didnt have a solid footing. I will have to go upstairs and borrow some aerobic steps.

Try to get it so the bottom of the working thigh is parallel or a bit higher. It would be better if you could start a bit lower to get used to it but for the knees that wouldn't be the best. But you have to give it time to get the balance and rhythm down with some lighter weight and it's best to start with dumbells so that you can concentrate purely on the balance, etc. rather than a weight on you shoulders. If you have heavy enough db's of course you don't need to arbitrarily switch to a bar.

Cool thanks Eric.

Tuesday 11th March
Recovery Day

Squat 130kg 2x4
Press 60kg 4x2
DeadLift 192.5kg 1x1

I decided to go for a Deadlift PR today. Because it felt like a Deload on sunday. I wanted to film the Lift, but my camera switched off a few seconds later. Oh well next time.

MaRvO.

Fuck, 130kg squats on recovery day, I hate you :)

= BEAST

no doubt....nice lift man :)

Thanks fellas,

Thursday 13th March
Dynamic Day

Squat 90kg 10x2
Bench 62.5kg 10x3
Deadlift 102.5kg 10x1
Chins 30kg 2x5 1x4, 1min rest 1x1
HangLegRaise 1x9,1x8,1x8
Calve Raise Didnt get time.

Today went well. Felt fresh because of the little deload. I increased
the weight on all lifts and felt more explosive than usual.

MaRvO.

Very solid on the DLs. Keep it up!