Day 24

Date	11/01/2012	5:10 AM	6:55 AM
Notes:	8 hours sleep. 1 coffee. Awoke 4:30 AM
	1. Squat				2. Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20 goblet	5	5		60	3	2
	25 Goblet	5	2		100	3	2
	30 Goblet	5	2		120	2
	32.5 Goblet	5	2		140	2
	35 Goblet	5	2		150	1
	20	5	2		165	1
	40	5	2		145	2	4
	60	3	4
	70	3	2
	80	2
Training Notes:	Felt 4/10. Legs/knees pain 4/10. Back @ 100%. Alarm was on silent so even though I was awake I did not hear it. Someone was on 'my' squat rack so I did a lot more Goblet squats to warm up and promote flexibility/technique. I decided to go easy on the squats today to learn technique as well as allow my knees some leeway to reduce the swelling. With squatting I brought my hand position in closer as well as keeping elbows straight down under bar as well as focusing on knees going out over toes. I was able to go deeper but not quite parallel. To make up for the light weights on the squat I went max on the deadlift. On the 1 rep of 165 I actually had 5 more kilos on the left hand side. luckily I had a left overhand grip for that set so it did not cause a problem. I have decided next few days to weeks to take it easier on the squats to go deep as quickly as I can. Will make up for it with deadlifts.