Heavy week.

Still on 5’s PRO. And I’d be lying if this didn’t mess with my head a bit. My knee issues, getting back to heavier weights, for more reps, etc. it all messes with my head a bit. I look at the numbers on paper and know I can do it, but still. Nevertheless, I kinda appreciate it some, because I have to do it anyways. Yeah, maybe I’m a little nervous, a little scared, but you go anyways. Good life stuff here, as cheesy as that sounds.

Knees are feeling MUCH better. The PT work isn’t fun, but it sure seems to be making a difference. I’m moving quite well and the knees are feeling good. As a result, today was supposed to go to 310 but man… so close. So I went ahead for 315 because 3 wheels are fun.

The 5th rep was almost a bust — I lost my tightness out of the hole and hit the sticking point hard. Powered through it and got it. But lesson learned on tightness.

I am enjoying the single-leg leg press. I think keeping it lighter and more focused is going to be good for my rehab and my quads overall. I keep my feet at a shoulder-width distance, tho it’s one-leg (i.e. I don’t center the one leg). Toes are straight up, a little high on the platform, and I curl my toes up so that all the push is through my heels — that seems to hit things (e.g. the VMO) just right. I am able to go through a full-range of motion, tho maybe the first rep of the first set I cut it a hair short as I adjust. Still, this is much better than before!

Leg extensions are still undecided. Today instead of a toes out I kept them vertical and that felt a lot better and actually like it was hitting VMO better (despite the bro-science). So, I’ll keep them around a little bit to continue to see. I suspect they may be good for me.

I enjoyed NOT supersetting the front-plate raises — I get more quality work.

Spent about 10 minutes on the bike afterwards.

Anyways, things are feeling ok. I’m looking forward to this heavy week, then next week doing the 7th Week Protocol deload. After that, 3 weeks on… something. Kinda “anchor-ish” to use 5/3/1 Forever lingo, but again in light of my knee situation I need to think about how to adjust it. Kinda TBD.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

• Squat (superset with band pullaparts)
  • bar x 5
  • 135 x 5
  • 165 x 5
  • 195 x 3
  • 245 x 5
  • 275 x 5
  • 315 x 5
• Band Pullaparts
  • Not tracked (15 reps each set)
• 1-Leg leg press
  • 90 x 10e (1 plate)
  • 90 x 10e (1 plate)
  • 90 x 10e (1 plate)
  • 90 x 10e (1 plate)
  • 90 x 10e (1 plate)
• 10-Leg Leg Extensions
  • 30 x 10e
  • 30 x 10e
  • 30 x 10e
• Front Plate Raises (all the way overhead)
  • 35 x 20
  • 35 x 18
  • 35 x 16
  • 35 x 14
  • 35 x 13
• Stair Calves
  • 70 x 15
  • 70 x 15
  • 70 x 12