Heres my journal starting from MON.
Speed/wide/Box squats - 8 sets of 2 reps with 135 pounds. and then sets of singles with 220 pounds, 242 pounds, 253 pounds. this one was weird, i had the box positioned so that when i sat down, my knees were parallel just like if i was doing squats. 2 weeks ago, i did 258.5 pounds for 10 reps. When i did the box squats with 253, it felt really heavy, i don't think i could have done any more if i tried. So when i attempt my back squats on Thurs, i think the amount of weight i used previous will have to come down. I'll just need to wait and see.
Next was front squats - 3 sets of 135 pounds for 12 reps.
Weighted abs - 22 pounds for as many reps as i could.
Standing calf raises - 3 main sets. My heaviest was 297 pounds for 11 reps.
Flat bench press was next. - 2 warm up sets + 3 main sets. I just stuck on 220 pounds. I managed 7 reps and then stripped 10 pounds off each of the remaining sets.
Incline Dumbbell press - 77 pound dumbbells (2 sets) for 6 reps
barbell shrugs - I decided to experiment here and try doing this one with the calf machine. That way i don't have to wrry about my hand grip letting me down. it was ok but i think i'll just go back to the barbell way. Atleast my grip will get stronger plus i prefer it anyway.
Deadlifts - I was kind dredding this one. I best so far in the last couple of weeks was 275 pounds for 6 reps. i always aim for 15 reps. yesterday i dicided to try 242 pounds. i managed 10 reps. I did this without a belt. From now on if i 'm doing higher reps with a weight, i'll just leave the belt and only use it if i'm attempting reps in the region of 5 reps or below. I only did 1 set of this.
I then went on to close-grip cable pushdowns - I warmed up and did 88 pounds for 10 reps for my first main set. and then dropped 10 pounds off each of the other 2 sets that i did. I could have used more weight but i never had my dipping belt with me. Normally when i 'm doing this exercise, i hand a 45 pound plate from my waist. Which allows me to go heavier than normal by forcing my body to keep low to the ground. I forgot to bring it yesterday so i'll remember next week.
All in all, not bad. I'll post my results on Thurs and let you know about the knee. I'll have to see how it holds up for the back squats and leg presses.