Workout No. 33
Wednesday, 22nd October 2014

Squat 0/0/0/0/0 @ 72.5kg
Bench Press 5x5 @ 45.0kg
Barbell Row 5/0/0/0/0 @ 52.5kg
Assisted Chin-ups 4/4/3 @ 61.0kg
Machine Pull-downs 5x5 @ 55.0kg

Set up the squat rack for squatting as the pain just under my kneecap was nearly gone. Did 2x5 warm-up lifts using the barbell only but there was still the slightest bit of pain and irritation. Decided once again not to risk injuring my knees and to give them more time to heal and recover. Will reassess condition on Friday.

Proceeded with bench presses @ 45.0kg. Would rate the exertion and difficulty level as 8/10. Last rep of each set was pressed very slowly as I was running out of steam. Barely managed to press the last rep of the last set. I believe that I have set up my bench press properly but I do not seem to get any additional power from my “leg drive”. If I don’t consciously pay attention, my feet seem to just rest on the floor and when I try and drive my legs into the ground, I don’t seem to gain any leverage or power at all. Any comments guys?

Loaded the weights on the floor for barbell rows and worked my way through the warm-up sets. When I reached my working set weight, I completed 5 reps, trying to keep my lower back neutral but noticed that my upper back was slightly rounded at the top of the lift to get the final few inches. Not sure if this is okay but I decided to stop. I think I am still mentally affected by the last guy who commented on my rowing…
Missed out on back work again so I went on to do some chin-ups. Accessory work for barbell row day should be dips but my triceps and chest were pretty much busted after the bench presses and I could barely get any power out of them. Assisted chin-ups with 30.0kg weight relief instead and managed the same number of reps as the last session.

Still felt quite fresh overall as volume was low today (no squats & rows) and I felt that I had not really worked my back. Looked around at the machines and saw that the pull-down machine worked the back and biceps so I went on and did 5x5 of 55.0kg before heading for my shower.

The pain is at the bottom of my knee cap, at the top portion of my shin bone. When I physically apply pressure to the region using my fingers, I can actually feel this pain. Pain is increased when climbing stairs, squatting, jogging, etc.

It has improved though, and after squatting a light weight of 40.0kg yesterday, it didn't get any worse. Climbed the stairs up to my office with barely any noticeable pain at all.