I'm going to really work my bench/deadlifts now since my squats are so messed up. I'm going for 375 or more - see you there! (I think we made this same goal years ago)!
Week 5 Day 4 - Last day of deload
Low bar squats - Wasn't going to even try these since while my knees felt a bit better, they didn't feel much better. Tried a couple body weight squats and found I could do them with little pain. Worked up from there.
Bar-5,5,
155-5 Pain was ok for these too
220-4 still good
265-3,3,3, Stopped here as I didn't want to push things too fast and pain was increased with these. Maybe there's some light at the end of this injury tunnel??
Spoto Bench - stopping a couple inches off my chest. I think these will really help with my bench sticking point 1/2 way up.
Bar-10
155-5
254-3
295-5,5,5,
Added slingshot:
330-5,7 - T&G to chest - Want to get a feel for heavier weights on a regular basis. I'm strong off my chest but as mentioned earlier my sticking point is 1/2 way up so these should help with that too. Last set was AMRAP with a rep in the tank. Will bump these up heavier next Saturday. I might even dump the Spoto part and go full slingshot for all sets
Leg press - Worked up to 270-5,5,5, - These felt good and light too. Held myself back from pushing too hard. There's always next week.
Leg curls/leg extensions - Did some of these to get blood flowing through my legs - did light weights
Face pulls and cable front raises - Did some of these too - no shoulder issues from benching so these must help.
My meet is 8 weeks out