[Rocky]

Uh-oh. Not another victim! I'm sure you'll get over it soon enough man! Just remember your advice to me!!
Still don't look that weak to me though!!

[Diesel]

11:00am

leg extensions (10,10,11) 140,170,200ibs
squats (10,10,9) 275,315,385
---dropsets (7,9) 315,275
hacks (10,10,8,12) 180,230,320,230

lying leg curls (3x12) 50,60,70ibs
standing leg curls (8,8,11,12) 30,35,40,30

6:30pm

15 minutes on treadmill

seated calf raise (12,12,15) 90,100,110ibs
leg press on sled (12,12,15,12) 360,380,410,360
donkey calf raise (8,8,10,13) 200,240,280,200

ab work


forgot to add last week that I decided to just hit parallel with my squats. I was going about 3 inches or so below parallel and it started to bother my knees.

[DaeguDave]

I found the same thing happened with my knees when I went below parallel on squats. And with the sick numbers you're putting up I can see how it could hurt.

[Diesel]

Originally Posted by DaeguDave

I found the same thing happened with my knees when I went below parallel on squats. And with the sick numbers you're putting up I can see how it could hurt.

to be honest ever since I started to just hit parellel I get a much better pump in my quads and glutes. plus, going that deep in squats really just isn't worth it. even with a powerlifting comp you just need to hit parellel.

[deadman315x]

i like to wrap knees

[Diesel]

I always wrap when doing 5 reps or less:)

[Diesel]

seated DB press (10,10,10,15) 50,70,90,60ibs
cable laterals (10,10,14,20) 30,35,40,25
machine laterals (8,8,10) 40,60,90
standing cable rear laterals (3x12) 40,45,50

pressdown (12,12,14) 175,185,200ibs
close-grip w/ EZ-bar (10,10,9) 165,185,205
overheads with EZ-bar (8,8,6) 100,110,120

with overheads I really felt like I would be able to get 120 for 8, but oh well. and remember, the machien I do pressdowns on is wierd. On other machines I've tried im normally around 110-120ibs or so...

[Diesel]

11:00am

Deadlifts (5x5) 280,320,350,370,410ibs
bent BB rows (3x10) 225,255,275
iso-rows [single-arm] (3x10) 90,115,135
lat-pulldowns [wide-bar] (3x10) 140,160,180

BB shrugs (5x12, 1x25) 225,245,265,285,295,245ibs
DB shrugs (3x12, 1x30) 70,80,90,60

5:30pm

single calf press on sled (3x20) 90ibs
seated calf raise (15,15,18) 70ibs

ab work & forearm work


on deadlifts i used to keep it at a constant motion instead of letting the weight rest once it hit the floor. today, i did let the weight rest (JJ style) and it felt a lot better. I also decided to not use straps which really made no difference. and i completely forgot to put my belt on for my last 2 sets....oops

[Diesel]

flat BB bench (8,8,6,13) 225,255,295,225ibs
incline BB bench (8,8,7,21) 205,205,225,135
cables (15,15,15,17) 30,35,40,45

BB curls (10,10,13) 85,90,95ibs
cable curls (8,8,10) 100,120,140
high cable curls (12,12,14) 20,30,40

[Q80_MuscleHed]

great job diesel .. you're strong too .. keep it up bro

[Diesel]

Thanks q80!!:)

[fahad]

good job bro....and good luck with ur training......

[jornT]

I personally go all the way down with squats and my knees haven't borderd me. But I only do front squats, maybe that has something to do with it. But I also never go under 6 reps. Maybe I will change to go to parralel, just to mix thing up.
And good luck with your progress!

[Diesel]

I still hit parallel JornT, but going any deeper gets to my knees. i gota give front squats a try sometime too


leg extensions (3x10) 140,170,210ibs
squats (10,8,8,10) 275,315,405,275
leg press (10,8,9,20) 450,630,860,540
leg extensions (12,10) 100,140

standing leg curls (8,8,11) 30,40,50ibs