the purpose of training                                     notes on the squat

diary

 

july

31st

 

1 x 20 deep squats (5 kg)

1 x 20 heel squats (22.5 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 20 deadlifts (22.5 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

30th

1 x 20 deep squats (5 kg)

1 x 20 heel squats (22.5 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 20 deadlifts (22.5 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

29th

1 x 20 deep squats (5 kg)

1 x 20 heel squats (22.5 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 20 deadlifts (22.5 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

28th

1 x 15 deep squats (5 kg)

1 x 25-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 20 deadlifts (22.5 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

27th

1 x 12 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (22.5 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

26th

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

100 x 2 high-stretch knee-lifts (left leg only)

25th

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

100 x 2 high-stretch knee-lifts (left leg)

24th

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

100 x 2 high-stretch knee-lifts (left leg)

23rd

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

100 high-stretch knee-lifts (left leg)

1 x 5 minutes of wall walking

22nd

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

2 x 5 minutes of wall walking

21st

1 x 10 deep squats (5 kg)

1 x 20-30 heel squats (20 kgs)

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

2 x 5 minutes of wall walking

20th

1 x 10 seated pull-ups (feet resting on the floor)

1 x 10 front press  (shallow) 20 kg

1 x 10 deadlifts (20 kgs)

1 x 5 minutes of wall walking

19th

3 x 10 deep squats (5 kg)

3 x 20 heel squats (20 kgs)

3 x 1 minute running on the spot (supported)

3 x 5 minutes of wall walking

18th

2 x 10 front press (shallow) 20 kg

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

17th

3 x 10 front press (shallow) 20 kg

3 x 1 minute running on the spot (supported)

3 x 5 minutes of wall walking

16th

2 x 10 front press (shallow) 20 kg

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

15th

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (22.5 kgs)

1 x 1 minute running on the spot (supported)

1 x 5 minutes of wall walking

14th

 

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (22.5 kgs)

1 x 10 deep squats (5 kg)

1 x 50 heel squats (20 kgs)

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

13th

2 x 10 front press (shallow) 20 kg

2 x 10 deadlifts (22.5 kgs)

1 x 10 deep squats (5 kg)

1 x 50 heel squats (20 kgs)

3 x 1 minute running on the spot (supported)

3 x 5 minutes of wall walking

12

1 x 10 front press (shallow) 20 kg

1 x 10 deadlifts (22.5 kgs)

1 x 10 deep squats (5 kg)

1 x 50 heel squats (20 kgs)

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

11th

1 x 10 front press (shallow) 20 kg

1 x 10 deep squats (5 kg)

1 x 10 deadlifts (22.5 kgs)

1 x 20 regular squats(20 kgs)

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

9th

1 x 10 front press (shallow) 20 kg

1 x 10 deep squats (5 kg)

1 x 10 deadlifts (22.5 kgs)

1 x 20 regular squats (20 kgs)

2 x 1 minute running on the spot (supported)

2 x 5 minutes of wall walking

8th

2 x 10 deep squats (5 kg) 

2 x 10 deadlifts (25 kgs)

7th

10 x deep squats (5 kg)

5th

3 x 10 deadlifts (22.5 kgs)

2 x 50 heel squats (20 kgs)

5 x 5 minutes of wall walking

4th 

3 x 10 deadlifts (22.5 kgs)

3 x 50 heel squats (20 kgs)

6  x 5 minutes of wall walking

3rd

2 x 10 deadlifts (20 kgs)

3 x 50 heel squats (20 kgs)

5 x 5 minutes of wall walking

2nd

2 x 10 deadlifts (20 kgs)

1 x 50 heel squats (20 kgs)

3 x 5 minutes of wall walking

1st

30th

2 x 10 deadlifts (20 kgs)

1 x 50 heel squats (20 kgs)

3 x 5 minutes of wall walking

 

on the 11th may 2014 the affects of the previous

days exercises produced an intense warm

tingling sensations in the legs

the writer has only experienced this same sensation,

in other parts of the body, 3 or 4 times before

it has opened up a completely new outlook/approach

to metabolic maintenance

will pass on the results of the new outlook/approach

when it is obvious what, precisely, caused them

and what it means

goodbye sweat, hello tingle?

see also heel squat