A new beginning in 2015

[DocJekyll]

Feel free to call me Chris. There is just something wrong about the real Doc calling the one that only plays one on tv, Doc.

Or did I mean Hyde .......

[EB68]

Awesome volume and weight on those Squats Andrew. I couldn't imagine doing all the work afterwards. Your Legs must have been pumped like crazy.

[mirroroferised]

Your prowler sessions always impressive the hell out of me. The snow has melted here so I dug out that tire sled I built last year. Got it in the yard and raring to go. I have to try and catch up to you in here

[fittofattofit]

Feel free to call me Chris. There is just something wrong about the real Doc calling the one that only plays one on tv, Doc.

Or did I mean Hyde .......

Thanks Chris ... my kids always joke that when they're sick they want a 'real doctor' ever since the eldest fell off her scooter and I told her she was OK and it turned out she had a broken arm

Awesome volume and weight on those Squats Andrew. I couldn't imagine doing all the work afterwards. Your Legs must have been pumped like crazy.

Thanks Eric .... good to see you back around because I know you've been slammed with work and sickness. I'm enjoying the squats although I've still got a way to go to get as strong as I was last year. I want a new PR sometime this year

Your prowler sessions always impressive the hell out of me. The snow has melted here so I dug out that tire sled I built last year. Got it in the yard and raring to go. I have to try and catch up to you in here : D

Yeah ... get that prowler out .... and this time it'll be harder dragging it around because the kids will weigh more

Tuesday 7th April 2015

Benching at home
9, 8, 7, 6, 5, 6, 6, 3 x 50kg
3, 3, 3 x 60kg

Felt pretty worn out so this was really a rest day



Wednesday 8th April 2015

Got slaughtered on call ... worked all day and then only got 1.5 hours sleep and probably woke up 5 or 6 times even then




Thursday 9th April 2015

167lbs

Prehab session


5 circuits of
Cable squat and overhead press ... 12 x 50lbs each arm
... 2 handled double cable stack, squat down with arms extended then power up to a snatch position ... core, hips and shoulder stability
Single leg roller jackknife and press-up ... 5 each leg
... plank, one foot on a roller wheel, the other suspended; single leg jackknife and then press-up ... Core stability, triceps and shoulder stability
Overhead log press and lateral flexion
... pressing a 'log' from the clean position and lateral flexing to each side ... hip mobility. Obliques
Bear crawls ... 20metres ... hip and core stability
... done with a broomstick across my back balanced so that I had to keep my pelvis and core steady
Hamstring stretches

30 minutes

I was on-call and got only 90 minutes wretched sleep last night before turning up for my weekly prehab session at 6:30 am .... I couldn't believe how stiff I was. Hips felt frozen to start with on the cable squats and my hammies were tightasfcuk. Something to do with my muscles never relaxing overnight I suspect. It took me right to the end of the session to feel any mobility returning. The bear crawls were tough but I managed to do them without the broomstick rolling from my back so I was keeping my pelvis and core stable

I worked for the morning, had a meal why a friend, got home for a spell to play in the gym ....

Bench Press
10, 10, 10, 8, 7, 5 (50 reps) x 50kg
5, 5, 5, 5, 5 x 60kg (25 reps) x 60kg

Wide grip pull-ups
Dead hang to chin-over-bar
8, 8, 7, 7, 7, 6, 6 (50 reps) x BW

... and then had a massage in in the afternoon
watched 'John Wick' for some mindless violence and then crashed





Friday 10th April 2014

167lbs

Deads with JP


Warm-up
hamstring, calf and adductor stretches

Deads
5 x 60kg (132lbs)
5 x 100kg (242lbs)

Superset
Deficit deadlifts ... 4" deficit
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 120kg (242lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
with GHD sit-ups
12 x BW
12 x BW
12 x BW
12 x BW+10kg
12 x BW+10kg
12 x BW+10kg

Superset
Deadball cleans
5 x 55kg (121lbs)
5 x 55kg (121lbs)
5 x 55kg (121lbs)
working on speed ... great for core strength
with wide grip pull-ups
8 x BW
8 x BW
8 x BW
Dead hang to chin over bar

GHD hypers/static hyper holds
GHD hyperextensions ... 12 reps
GHD hyperextension static hold ... 30 seconds
GHD hyperextensions ... 12 reps
GHD hyperextension static hold ... 30 seconds
GHD hyperextensions ... 12 reps
GHD hyperextension static hold ... 30 seconds
Erectors on fire by now

Piriformis and glute stretches

50 minutes

[trickyB]

Solid work as always. Your comment about you telling your daughter she was ok when she had a broken arm made me laugh. Its always the doctors kid that shows up with the perforated Appendicitis/peritonitis after being told all week they had a stomach bug by their physician father.

[Plateauplower]

Nice work, I don't know how you can function on that little sleep. Looks like you got some solid session in despite a busy week. Like those volume deficits, they make it so much harder.

[raynerd]

Yikes you got rocked on call this week!! Lucky you got any work done. Great job keeping the bench rolling along, it must be nice having the home gym to sneak out and hit the bench for bit when you have a bit of time.
Great job on the prehab session. I hear you on the tightness, I was hurting this morning.
Deficit deads are hard work, ton of volume on those.
Lol'd as well about the broken arm story. I did the same thing with one of my twins. My wife called me when he was little asking if she should take him to the hospital -febrile, lethargic, snotty. I said no.
I came home after work and found him with a RR-80, HR-200 and lying there limp as a noodle. RSV hit him hard and immediately rushed him to the hospital. I honestly thought intubation was inevitable. He got by with some O2 and steroids after a 5 day admission. My wife's confidence in her RT husband kicked down a few notches after that

[SteveWright1]

huge volume on deadlift day Andrew
yet you had only 90 mins sleep on both Wednesday and Thursday - it is a credit to you that you made it to the gym in those circumstances, many would have written it off due to lack of proper rest

no vids? would have liked to have been able to see the deads and sit up superset and also the deadball cleans ( as it would have saved me Googling to find out what you did)

[fittofattofit]

Solid work as always. Your comment about you telling your daughter she was ok when she had a broken arm made me laugh. Its always the doctors kid that shows up with the perforated Appendicitis/peritonitis after being told all week they had a stomach bug by their physician father.

Thanks Tricky ... it's so true though. Plus we're the worst at getting ourselves treated

Nice work, I don't know how you can function on that little sleep. Looks like you got some solid session in despite a busy week. Like those volume deficits, they make it so much harder.

Thanks Tim .. I've been doing it for all of my working life but it gets harder as I've got older because I don't have the opportunity to catch up on sleep these days. I've been doing a lot of lawyer things as well this week ... got a court date on the 20th

huge volume on deadlift day Andrew
yet you had only 90 mins sleep on both Wednesday and Thursday - it is a credit to you that you made it to the gym in those circumstances, many would have written it off due to lack of proper rest

no vids? would have liked to have been able to see the deads and sit up superset and also the deadball cleans ( as it would have saved me Googling to find out what you did)

Thanks Steve ... training on no sleep is a bit like being on a high ... getting to bed eventually is even better though
I'd love to get some vids of the deficit deads ... I've never seen myself do them and I'd be keen to see what my form is like compared to my regular deads. Same deal with the deadball cleans ... they're fun

Look at this from 1:00 on for a few exercises
http://youtu.be/EKhjIlfFKuk

Saturday 11th April 2015

167lbs

Squats for volume @ the home gym

Warm-up
10 x bar
10 x 70kg (154lbs)

Squat ... 'the rack'
10 x 100kg (220lbs)
8 x 110kg (242lbs)
6 (7) x 120kg (264lbs)
4 x 130kg (286lbs)
2 x 140kg (308lbs)

Vid of all these sets

Warm down
5 x 120kg (264lbs)
10 x 100kg (220lbs)

45 minutes

I had a spare hour between working during the day and starting the night time call again so what better way to use it than roar squatting
I was feeling über-tight through the hips and lower back but that pretty quickly broke down once I started squatting
I took a vid of all the sets in 'the rack', so
10 x 100kg, 8 x 110kg, 6 x 120kg (except that I did 7 because I lost count), 4 x 130kg and 2 x 140kg

http://youtu.be/E-BViOdZDyY



What I notice:
1. First rep is always tentative and I don't get deep enough.
2. Most other reps are just to parallel or a shade above so I need to work on depth and consistency
3. I am still super tight through the glutes and lower back so there will always be flexibility work for me to do
4. I have a tendency to lean forward and unweight the heels
5. On the 140kg reps I stood for ages with the bar on my back, both before the first rep and between reps. I've got to commit!
6. On the 140kg reps the bar looked very loose. Last rep was especially high

Any other thoughts or comments would be appreciated

I was still happy as I have never squatted with 3pps at home .... I know it shouldn't matter but it's a totally different story when I have JP spotting and spurring me on ... I now know that I can work at these weight ranges and that will allow me to work on aspects of my form

[raynerd]

I think you did a pretty bang up analysis of your squat. I agree with what you said. I guess it's more of a confidence thing for you without having JP there coaching and spotting? I can see that happening if I had someone there to push me on. The thing I did notice as that none of your issues is strength. The power is there at all weight ranges. Maybe you should just try to fail on purpose a couple times into the rack just to get the nerves settled.
I am trying very hard to get rid of that first rep hesitation as well. It is tough to do. Even when I think I nail the first rep, the video always reveals different.
Stay on the camera, review after every set. That's the only way to dial it in when alone I find.
Awesome work man!

[fittofattofit]

Yikes you got rocked on call this week!! Lucky you got any work done. Great job keeping the bench rolling along, it must be nice having the home gym to sneak out and hit the bench for bit when you have a bit of time.
Great job on the prehab session. I hear you on the tightness, I was hurting this morning.
Deficit deads are hard work, ton of volume on those.

Yeah ... I got slammed with being the first on call on Wednesday, third on Friday and first on again tonight. First on is always busy as this is the major trauma centre for the state. Friday was OK ... I got to watch Sharknado

Lol'd as well about the broken arm story. I did the same thing with one of my twins. My wife called me when he was little asking if she should take him to the hospital -febrile, lethargic, snotty. I said no.
I came home after work and found him with a RR-80, HR-200 and lying there limp as a noodle. RSV hit him hard and immediately rushed him to the hospital. I honestly thought intubation was inevitable. He got by with some O2 and steroids after a 5 day admission. My wife's confidence in her RT husband kicked down a few notches after that : p

.. and you'll never be allowed to live it down

I think you did a pretty bang up analysis of your squat. I agree with what you said. I guess it's more of a confidence thing for you without having JP there coaching and spotting? I can see that happening if I had someone there to push me on. The thing I did notice as that none of your issues is strength. The power is there at all weight ranges. Maybe you should just try to fail on purpose a couple times into the rack just to get the nerves settled.
I am trying very hard to get rid of that first rep hesitation as well. It is tough to do. Even when I think I nail the first rep, the video always reveals different.
Stay on the camera, review after every set. That's the only way to dial it in when alone I find.
Awesome work man!

Thanks Shawn! I've missed out on taking vids of my form for a long time as I don't take vids with JP ... he wouldn't mind but it would mess with my focus ... and it's been hard at my usual gym. Now at home I can take a load of vids and use it to critique myself. I'd love to be able to get the vids at that level from a rear quarter angle but that side on view does show up a lot of technique issues

[SteveWright1]

Thanks for putting up the deadball exercise vid Andrew
never seen those in any gyms I have visited, they look like indoor friendly Atlas stones

Squat comments
I am familiar with numbers 1,2 and 4 and can totally relate to how you feel with them
not had any issues with number 3 as yet
and numbers 5 and 6 are probably some time away in my future

140kg is getting really close to double your body weight , so great work on being able to be squat that much weight
taking your time and ensuring you are both physically and mentally prepared for each rep is not a bad thing in my opinion, but if the pauses mess with your mind than I can see why it would bother you

It is hard to see perfectly on vid, but I think you may be able to set those safeties 1 peg higher and still be good for depth?
if you did that, it may help with your confidence, being as you would not have as far to go should the extra rep not be within your capabilities on any given day - it is a very positive feeling when you know lowering the bar and depositing it safely is no problem

awesome work in the squat rack and after a session like that a home gym meaning you do not have far to travel in order to flop down into an arm chair , sounds perfect to me

[fittofattofit]

Thanks for putting up the deadball exercise vid Andrew
never seen those in any gyms I have visited, they look like indoor friendly Atlas stones

That's exactly what they are

Squat comments
I am familiar with numbers 1,2 and 4 and can totally relate to how you feel with them
not had any issues with number 3 as yet
and numbers 5 and 6 are probably some time away in my future

140kg is getting really close to double your body weight , so great work on being able to be squat that much weight
taking your time and ensuring you are both physically and mentally prepared for each rep is not a bad thing in my opinion, but if the pauses mess with your mind than I can see why it would bother you

It is hard to see perfectly on vid, but I think you may be able to set those safeties 1 peg higher and still be good for depth?
if you did that, it may help with your confidence, being as you would not have as far to go should the extra rep not be within your capabilities on any given day - it is a very positive feeling when you know lowering the bar and depositing it safely is no problem

awesome work in the squat rack and after a session like that a home gym meaning you do not have far to travel in order to flop down into an arm chair , sounds perfect to me

Thanks Steve ... I've squatted 150kg quite a few times recently but always with my trainer as a spotter, so getting 140kg at home felt like I'd broken through a big psychological barrier. Getting into the heavier squats a bit quicker (as with my deads) will help preserve a lot of energy that I currently waste and building confidence will help me get deeper. Those safety arms are really there at benching height and I get too lazy to change them but I should squat inside the rack and that has multiple positions
Having the gym at home has meant that I've been able to get workouts in despite having been incredible busy the last few weeks ..... and then I can have that post workout beer

Sunday 12th April 2015

168lbs

Bench Press
10, 10, 8, 8, 7, 7 (50 reps) x 50kg
3, 3, 3, 4, 4, 4, 4 (25 reps) x 60kg

Wide grip pull-ups
Dead hang to chin-over-bar
10, 8, 7, 7, 7, 6, 5 (50 reps) x BW

40 minutes

I was thinking about doing some deads and rows today but my legs were feeling pretty beat up so I decided to take it easy ahead of squatting again on Tuesday. Did the usual press/pull-up session instead

[Plateauplower]

Nice work, I agree with your squat asessment. I find it strange that you are squating doubles with ease at 308 but had issues pulling it, deads are much easier for me at a given weight. Nice job with the pullups and bench session. Lots of volume there. I'm sure your mobility will improve on the squats, you do your part to help it along for sure.

[EB68]

Nice work, I agree with your squat asessment. I find it strange that you are squating doubles with ease at 308 but had issues pulling it, deads are much easier for me at a given weight. Nice job with the pullups and bench session. Lots of volume there. I'm sure your mobility will improve on the squats, you do your part to help it along for sure.

Same with me, I can Deadlift about 100lbs. more than I can squat.
Nice to see you making good use of the home gym Andrew.

[raynerd]

Don't even get me started on squat to deadlift ratios
Nice session Andrew, love to see that bench consistency and the work you are putting in to bring up a lift that is mechanically very hard for you to perform.
Awesome work on the chins!! Lats like a cobra!

[fittofattofit]

Nice work, I agree with your squat asessment. I find it strange that you are squating doubles with ease at 308 but had issues pulling it, deads are much easier for me at a given weight. Nice job with the pullups and bench session. Lots of volume there. I'm sure your mobility will improve on the squats, you do your part to help it along for sure.

I find it strange as well ... my deadlift has always been pretty much 100lbs more than my squat. The problem is with my head on the deads ... if I start off with my back feeling very tight then I know I'm in for a bad day ... squats on the other hand, don't bother my back although I'm a bit wary when my knee is grumpy

Same with me, I can Deadlift about 100lbs. more than I can squat.
Nice to see you making good use of the home gym Andrew.

Thanks Eric ... it's been great for me this last week especially as I've been really busy and would have missed a lot of training. The home gym is letting me focus on the benching and the squats a bit better

Don't even get me started on squat to deadlift ratios
Nice session Andrew, love to see that bench consistency and the work you are putting in to bring up a lift that is mechanically very hard for you to perform.
Awesome work on the chins!! Lats like a cobra!

Thanks Shawn ... at least with the light weight benching I can feel the pecs working and my shoulders feel good so far. I might even be adding some size to my pecticles

Monday 13th April 2015


Bench again ... light volume
10, 9, 8, 7, 7, 7, 2 (50 reps) x 50kg
4, 4, 4, 4, 4, 5 (25 reps) x 60kg

Did some benching again. I'm keeping the form very strict and I know it's very light but my shoulders are thanking me for it. The good thing is that I'm actually getting a good MMC with my pecs, which I've almost never had. Nothing else done ....

Got squats tomorrow ... don't want to jinx things but I'm feeling good about those

[raynerd]

Awesome on the bench. In reality if you can make that weight work the pecs hard through MMC you are winning. I bet the growth with be significant utilizing this method. Heavy azz weights are fun, but not the bomb when going for growth and protecting the shoulders.
Good luck on the squats!

[mirroroferised]

Trying to catch up in here. Great to see a lot of posts. Home gyms rule

[Payton1221]

Wide grip pull-ups
Dead hang to chin-over-bar
10, 8, 7, 7, 7, 6, 5 (50 reps) x BW

Looking good, Andrew! Do you ever do chins? I find that I can do ~30-35% more chin-ups than pull-ups.

[wishiwasdivin]

Nice bench work, how long was rest between sets?

[MooseTequila]

Trying to catch up after 3 days gone... nice work all the way around. If you aren't lifting, you are working, and sleep seems to slip into bonus rounds

[jonnyboy44]

What a great idea a a spare hour between shifts so do loads of squats, and 2 days of volume benching, Nice work as always.

[fittofattofit]

Awesome on the bench. In reality if you can make that weight work the pecs hard through MMC you are winning. I bet the growth with be significant utilizing this method. Heavy azz weights are fun, but not the bomb when going for growth and protecting the shoulders.
Good luck on the squats!

Thanks Shawn .... since my last shoulder repair and then the biceps tendon repair last year I've been trying to focus join strength type training for the chest and it with my shoulders hurting. With a volume focus and MMC it's a bit more classic BB type work, albeit still very light, but at least I feel like I am filling my chest out and the shoulders have stayed sweet.... so far anyway

Trying to catch up in here. Great to see a lot of posts. Home gyms rule : D

At least with the home gym I'm getting in 2 squat sessions er week and a load of benching. Now I've got to plan my next purchase

Looking good, Andrew! Do you ever do chins? I find that I can do ~30-35% more chin-ups than pull-ups.

Thanks Mark ... I don't tend to do chins since I tore my distal biceps tendon last year but it's something that I might start to throw in for a bit of diversity at home. I assume you are still training in your basement gym

Nice bench work, how long was rest between sets?

Thanks Carl ... I know it's not heavy but I've been really feeling the MMC. I did the whole work in 20 minutes so about 90 seconds between sets.

Trying to catch up after 3 days gone... nice work all the way around. If you aren't lifting, you are working, and sleep seems to slip into bonus rounds : D

Thanks Moose ... I've been very busy lately but I'm hopefully in for an easier week now .... lots of lifting planned!

What a great idea a a spare hour between shifts so do loads of squats, and 2 days of volume benching, Nice work as always.

That's the nice thing and even a spare half hour means that I can do a quick bench workout .... nothing too taxing so I can keep it up regularly, but enough to keep the upper body working


Squats report coming up .... gotta get a haircut first

[fittofattofit]

Tuesday 13th April 2015

167lbs

Squats with JP


Warm-up
BB paused squat .... 30 seconds in the hole
Hamstring and glute stretches
BB paused squat .... 30 seconds in the hole

Squats ... 5s
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
5 x 145kg (319lbs)
JP said form was excellent


Superset
BSSs BB .... 18" box
8 x 60kg BB (132lbs) each leg
8 x 60kg BB (132lbs) each leg
8 x 60kg BB (132lbs) each leg
with single leg drop squats
8 x BW each leg
8 x BW each leg
8 x BW each leg
18" box; 2 secs down; power up

Superset
Good mornings
8 x 60kg (132lbs)
8 x 60kg (132lbs)
With GHD hyperextensions and GHRs
8 x BW
8 x BW

Superset
Walking lunges
10 x 80kg (176lbs)
10 x 80kg (176lbs)
with hollow holds
20 seconds
20 seconds

Piriformis and glute stretches

50 minutes

The session
Squats
120kg x 5 .... felt good and deep.
140kg x 5 .... still good and felt easy
145kg x 5 .... spent too long with the bar before squatting. Got all 5 reps pretty easily ... no grinds. Slight good morning on the 5th rep
JP said that my form was excellent and that every rep was consistent with depth and form I wouldn't have minded going for 150kg x 5 but it was probably smarter to leave it.

BSSs/drop squat
BSSs: BB on shoulders and rear foot on an 18" box, chin and chest up, focus on activating the quads through the knee.
Drop squats: one leg on a box and drop to touch the other toe on the floor, 2 seconds down, and then power up
This superset kills the quads

Good Mornings/GHD hyperextensions and GHRs
GMs: BB across the shoulders, break at the hip, slow down, hip drive to power up
GHD hypers and GHRs: full hyperextension then soften the knees to activate the glutes and hammies and complete with a GHR
Erectors, glutes and hammies

Walking lunges/hollow holds
Lunges: 80kg BB felt pretty good although took the first lunge a bit too quickly and smashed my knee
Hollow holds: 'reverse cobra' ... hold for 20 seconds. Giving the abs some work

I was pretty happy with the session ... squats felt good and consistent. Could have gone higher. Nothing else was too tough

I had a day off today, so it was very much a 'me' day: slept in and woke up about 9am, had breakfast with my daughter, had coffee and a bite to eat with a good friend at lunch (we're lining up a squat session at my home gym for next week), had my session with JP, got a hair cut and went to the dentist for a check up and clean. Now thinking it's dinner time and beer o'clock

[Payton1221]

I assume you are still training in your basement gym

Always. I just finished a ghetto front squat machine but I didn't like the way it felt when attempting front squats with it. I might try leg pressing with it, but I'm going to have to add some "stops" to the bottom of some shoes to keep the oly bar from rolling off my foot.

[DocJekyll]

I had a feeling you were getting pounded at work. I am surprised you got any of that work in man, some real resolve there and good for you.

Work of late looks real tight and solid. My home squats never rival my gym squats, partner or not. It's all mental for me I suppose. I prefer to squat in the gym, when I squat at all

Enjoy the beers! You deserve a nice day!

[raynerd]

Nice leg workout Andrew! Heavy 5 rep squats you smashed out! I like the BSS and drop squat combo, SS's with BSS must be absolute torture!
Sounds like you had a very nice day, a sleep in, time with the daughter, lunch with a friend, great workout and some manscaping! Awesome!

[Plateauplower]

Big leg session there, looks like the frequent squats are paying off 5x319 afetr all the other sets is huge. The accessories just look painful after all those squats. Soudns like a fun little at home squat comp you have planned too.

[fittofattofit]

Always. I just finished a ghetto front squat machine : D but I didn't like the way it felt when attempting front squats with it. I might try leg pressing with it, but I'm going to have to add some "stops" to the bottom of some shoes to keep the oly bar from rolling off my foot.

That's great that you're still building equipment Mark ... I'm having trouble picturing this one though is it a bit like a hack squat?
Now that I've started the home gym I'm thinking of all the things that I'd love to add

I had a feeling you were getting pounded at work. I am surprised you got any of that work in man, some real resolve there and good for you.

Work of late looks real tight and solid. My home squats never rival my gym squats, partner or not. It's all mental for me I suppose. I prefer to squat in the gym, when I squat at all : D

Enjoy the beers! You deserve a nice day!

Thanks Chris .. I got slammed at work but I also spent 5 hours with my lawyer and at least double that organising things for him ... I found that much more stressful than being up all night with work.
I'm hoping to get some more decent volume done with the squats at home but I know that it will never be the same as when I'm with the trainer in his CrossFit 'box'. The difference for me with my regular gym is that there's only one squat rack and a crappy bar so I don't ever feel the circumstances are great for squatting and I have to try and squat when I know that the rack is likely tone empty rather than when I feel like squatting
And I enjoyed the beers

Nice leg workout Andrew! Heavy 5 rep squats you smashed out! I like the BSS and drop squat combo, SS's with BSS must be absolute torture!
Sounds like you had a very nice day, a sleep in, time with the daughter, lunch with a friend, great workout and some manscaping! Awesome!

Thanks Shawn ... the squats felt really good and I'm hoping that I'm maybe a month or two away from hitting my old PR of 165kg/363lbs again. I would so much love a 4pps squat at some stage before I die
And the BSS SSs are torture ... I keep thinking 'why does he make me do BSSs with other quad exercises'? .. I'm always worried my knee is going to collapse from underneath me on that last BSS rep

Big leg session there, looks like the frequent squats are paying off 5x319 afetr all the other sets is huge. The accessories just look painful after all those squats. Soudns like a fun little at home squat comp you have planned too.

Thanks Tim ... I pulled up really well after all the squats and accessories so I was happy with the session. I'm looking forward to a little squat comp at home ... this friend is a good guy who's very fit but is only 33 so 20 years younger than me, plus he's taller and heavier. He was my bank manager and is the guy who put me on to JP ... having him train with me will really spur me on I haven't sorted out a time yet but I just have to work out the day so it doesn't mess too much with my usual squat or DL training