Shut up and Squat

Training Log: Legs (Day 2)

Finally, the long awaited legs day!

I'm using a 3-day split these days (twice upper body, once lower) cus things have been hectic with school and other school. Here's my routine:

1. Kneeling Jump (with 20kg barbell): 5 sets of 5

2. Stiff-legged Deadlift: 3 sets of 10 warmup, 3 sets of heavy 10 workset. Enjoyed the pump after pre-exhausting the hamstrings

3. Squat: pyramid up to x7, x5, x3 or more

4(a). Supine hip thrust: 3 sets of 15

4(b). Elevated stability ball plank: 3 sets of 45s

5. Front leg elevated reverse lunge: 2 sets of 12

Not too intense. But I did enjoy going heavy on squat. In fact its my first free squat in months! I've been doing box squats only, stacking up the "steps" as the box if you know what I mean. Like those the ladies like to do aerobics on. Anyway, today some dude took it for depth jumps so I wondered why not some free squats? I was surprised I could handle the same weights as I did for box squats. That was encouraging. However my form began to fall into pieces as I moved up the weight, I wasn't sitting back enough, the shins were too forward, and became too quad dominant. It was a hell of a session nonetheless! Probably gotta start doing some good mornings and other posterior chain movements to remedy the issue. 

Here is my last set of squat (253lb x 6)

My warm-up set has a better form, notice how I sit back and my shins are closer to perpendicular to the floor:

Some hops:

Left the gym with surging testosterone. Ate a huge slice of pizza and drank a gainer on the way home. Cooked myself a big slice of grass fed ribeye afterwards. Now I'm ready to deal with all the crap life throws at me.

And the answer is "No". Squat is not bad for ur knees (when performed correctly)