TM Recovery/Knee Slide Therapy Day
I didn't post squat videos from VD on Monday (385x5x5) but knee slide has not improved. It has been happening to a greater or lesser extent every rep. Making the reps harder and my knees a bit unhappy. I knew I had nailed it down prior to the Dec 1 meet, but it's been back since I started squatting again post back injury.
Steve Hill was nice enough to spend some time on the phone with me yesterday, giving me some good ideas for new strategies to fix it, since I hadn't been able to coach myself out of it to this point. Though the weights were light today for Recovery Day, my knee slide was mucho improovo. Some reps were perfect, some were not, but all reps were better than any rep the past few Mondays and Fridays.
Squat - comments about knees refer to the set as a whole, individual reps may vary slightly.
45x5x2 - a little creaky but not as bad as last Weds. Just getting loose.
135x5x2 - Started being the Knee Nazi. Absurd focus on sitting back once I was about 1/2 way down. Video shows good knees.
185x5 - good knees
225x5 - good knees
275x5 - good knees
315x3 - slight movement. much less than Monday.
365x1 - a little more movement. Not as good as I wanted.
365x2 - about the same as 365x1
So I kept it together reasonably well. Though slight degradation began @ 315, even 365 was still much better. Though 365 is only about 80% of my current 5RM, so I'll need to translate this into VD multiple work sets @ 80-90% of 5RM, and ID sets that are actual 5RMs or very close.
Will post some vids once they're uploaded.
Chins
9,9,9,6
Main thing was to get 9 on each of the first 3 sets. Did 6 the last set to add 1 rep more total volume than last week ( 4 sets of 8).
Conditioning
More beat Weds than Fri so continuing Old Man Runs on Weds.
1 min walk/1min run x 5, starting at 5.5, finishing at 8.2. Then a final 30s @ 9.2.
Though I wouldn't classify myself as in great conditioning shape by a long stretch, I've built that base back up. You know, the one that sucks the most to regain every single time you stop doing any conditioning. I've been slow about it, but it's definitely back now.