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How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.

Thanks mate. haha. Sorry for the delay in responding. It's been a while.

A lot less strain on the lower back doing front squats ay

No doubt. I have to admit I like them but I think back squats are more fun. Maybe my mind will change the heavier I go though.

16/10/13

Didn't get as much time as I would have liked in the gym but still got the main lifts in.

FS-
bar x 5
40 x 5
60 x 5
80 x 5
90 x 5

Incline Press
bar x 10
40 x 5
50 x 5
65 x 3
72.5 x 5
60 x 8, 8

*Edit- Ab wheel from knees 7, 5- I really suck at these. Tried one from standing and nearly faceplanted*

Was meant to go for 85x5 on FS. Mixed up the plates during the warm up sets and got to 80 for 5 instead of 75. Figured I'd go for 90 then for the top set. Wasn't too bad. Felt it in the upper back on the left hand side but the legs were pretty good.

Will go for 72.5 on bench again next week. Got 5 reps but the last 2 were ugly.

Yeah good call. I've pretty much avoided anything on the quad and even IT band as that's where the bruising orignally was. Probably haven't done as much as I should have though. It's about 80-90% now though. May or may not be playing ball tonight depending on how good it feels. If I don't play I'll definitely lift though and test it out that way.

11/10/13

Quad pain and tightness has now moved from the outside to right in the middle about halfway down. The pain is about a 5/10 but is still worrisome. Training tonight and will aim to do some deads/rack pulls and maybe some back squats but will see how I go.

If I'm no good on Monday I'll give the game a miss. It's only the grading games at the start of the season so nothing too special.

So first game back last night. It's strange that in a post in Entropy's log I basically chastised him for wanting to be a great ball player without playing ball. The last couple of weeks though I've been enjoying training so much I was hesitant going back to play last night thinking how it would affect my training and recovery, even though I still love playing and want to get better in the short term. Anyway my fears were proven correct to a degree. We had a slow start which wasn't surprising after 4 weeks off. I was having a pretty good impact and had 8 points early on till I got a massive corky on a drive through the key. The guy slid across on the drive and led with his knee. No foul called even though after he corked me he tripped me too. It seized up after a few minutes and although I could still waddle and jump off two (albeit far lower than my usual height) I played out the game being far less effective than I otherwise would have been. We only had 5 too which didn't help and ended up going down by 7. Not a great way to start the season but we should improve from here.

My concern from here is how I manage the corked thigh and how it affects my training. I'm struggling to walk today so not sure if I'll be squatting again this week. Was thinking I can do rack pulls instead of full deads and maybe hip thrusts to see out the week. Then start again next week. Any suggestions would be welcome.

06/10/13

Bodyweight- 93.5
Injuries- None
Fatigue- legs, hips, glutes, upper back
Motivation- pretty high

Warm up-
Ran the wife through a series of lifts as she's getting into the weights. Served as a pretty good warm up

Front Squat
bar x 5
40 x 5
60 x 5
70 x 3
80 x 5

Incline Press
bar x 10
40 x 5
55 x 5
67.5 x 5
70 x 7

RDL
70 x 10, 10, 10

Incline Press
52.5 x 10, 10, 10, 7

Windshield Wipers
10, 10, 10

FS- felt pretty good. Was hard but then again wasn't hard. Legs were pretty tired from yesterday so no doubt that didn't help but I don'tfeel they're the limiting factor at the moment. Also now know how my wrist is getting sore. When I rack the bar my elbows are a little close forcing my wrists out at an odd angle. Will fix for next time.

Incline Press- Had originally planned to do more reps at 70 as last weeks were pretty ugly towards the end. Got my warm up all wrong here thinking I was going to go for 72.5 (even then 67.5 would have been shit too). Still did 70 and got 7 reps so not too bad.

RDL- after deads yesteday these were interesting. Legs were fatigued but these provided a nice stretch. I'm trying very hard to go with full control and keep these close to the body. I'm also only going just below the knees and will improve ROM in due course.