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89vision's Kneehab and row to strength log

Discussion in 'Training Logs' started by 89vision, Aug 11, 2010.

  1. 89vision White Belt

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    11-17-2010 bw:188

    Shoulder not feeling good skipping bench. Could feel the problem just warming up. I think attempting a couple half reps on OHP Monday as mentioned in the serratus thread caused me to slide down into an incline press position and that hurts my shoulder. I will try to pinpoint the pain on a picture sometime to maybe identify specifics on the injury.*

    Rather wait than push it.*

    11-18-2010 bw: 190

    Bike 2miles*
    Recumbent bike 5 min
    Leg press level 3 10,10,25
    Ham curl lvl 2 *10,10
    Some chins
     
  2. 89vision White Belt

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    11-19-2010 bw:191

    Bench 190x5x3

    Leg press lvl 3x15x3

    Last 2 reps of last 2 sets on bench butt came up. Starting to be able to use leg drive without discomfort so I was sliding off the bench some.*
     
  3. 89vision White Belt

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    12-2-2010 bw:191

    Leg press lvl 4 x 10 x 4

    Ham curl lvl 2 x 15 x 4
     
  4. 89vision White Belt

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    12-20-2010 bw:197 whoa

    Leg press
    Right leg: 75x10x4
    Left leg 135x10x3

    Leg curl 20x20x3

    Squat 45x10x3
    To parallel or just above
    Don't feel weak just sketchy and nervous. Feel off center

    RDL 45x10x3
    To mid shin. One funky feeling rep when going lower and the hamstring twitched

    CSR 135x5x5
     
  5. 89vision White Belt

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    12-22-2010 bw:192

    Leg press*
    Right leg 80x10x4
    Left leg 140x10x4

    Leg curl
    Right 25 x 20 x 3
    Left 45 x 20 x 3

    Rear delt machine 70x12x3

    Bench 165 x 5 x 3

    Squats 55x10x3

    RDL 55x10x2
     
  6. 89vision White Belt

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    12-23-2010 bw: 192

    Bike 10min lvl 14

    Leg press*
    Right 85x10x4
    Left 145 x10x4

    RDL 65x10x4

    Squat 65x10x4

    OHP 105x3x7
     
  7. 89vision White Belt

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    12-27-2010 bw: 194

    Bike 10min lvl 12

    Leg press
    Right 95x10x4
    Left 155x10x4
    Heavy on right leg +5 From now

    RDL 75x10x4

    Squat 75x10x4

    Bench 180x5x3

    Cg bench 95x10x3

    Chins 5,5,5,5
     
  8. 89vision White Belt

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    12-29-2010 bw:193

    Bike 13:30 lvl 13

    Rear delt flye 80x15x2

    Leg press*
    Right 100x10x4
    Left 160x10x4

    Squat 85x10x4

    RDL 85x10x4

    OHP
    115x4,4,3+1cheater
    *too heavy too soon butt coming off seat

    CSR 145x4x3
     
  9. miaou barely keeping it together

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    Good to see some squattin' here.

    How is everything going?
     
  10. 89vision White Belt

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    Thanks miaou. Just started squatting again, the vids are from my 3rd session. Started with the bar 4x10 or so, working my way up slowly. My last session was 85 lbs and my hams/glutes are sore. It's awesome. Using RDL's to work up to a full DL.

    Squat depth isn't the greatest yet I think. I am trying to really keep the bar path straight and I have trouble getting deep not just because of the healing knee but I feel like overall lack of flexibility. Really working on trying to keep my heels solid.

    I notice in the vids that my knees drift forward more than my PT wanted during recovery, due to the high bar squat. I still am unsure if I should switch to low bar to reduce knee drift, mostly because I think I mix the 2 techniques together when I try low bar. What do you think?

    Overall: Knee feels good. I can jog and jump, control myself on stairs, and most importantly squat. I am very happy and I look forward to getting stronger.

    PS: Did not edit the videos so the set starts around 30 seconds in.



     
  11. miaou barely keeping it together

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    I'm not sure what you mean by "knees drift forward more than my PT wanted".

    Imo, it's it important to go as deep as it is possible for you to maintain proper form. Keep the weight on your heels at all times, keep your back straight (or slightly arched), make sure your knees track on the same line as your toes. Whether your knees end up being more forward than your toes or not depends on your squat style and anthropometric characteristics. As long as your form is correct you shouldn't have to worry about that.

    I guess it could be possible that your PT actually assessed where exactly your knees should end up based on the your specific anthropometric stats and your specific squat style. But if he is offering it as a generic advice, as in "in squats, your knees shouldn't pass your toes", then I respectfully disagree with that.


    EDIT: ...also... Was it an ACL injury you had? Low-bar squats (assuming you can perform them with proper form) are a good option for ACL rehab, as they put more emphasis on the hamstrings, which is what you want to help your ACL stabilize the knee joint.
     
    Last edited: Dec 31, 2010
  12. 89vision White Belt

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    1-3-2011 bw: 193

    Bike 10min lvl 15

    Leg press
    Right 105x10x4
    Left 165x10x4

    RDL 95x10x4

    Squat 95x10x4

    OHP 95x5x5

    Chins 6,5,5,5

    Curlz 55x8x3
     
  13. 89vision White Belt

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    I had a hamstring graft ACL replacement.

    What I mean by my knees drifting too far forward is that one of my PT's main concerns when doing the 1 legged squats and such was that my knee move forward as little as possible. I was doing the squats low bar-esque with tons of sitting back and focus on glute/ham use. I know that high bar squats aren't bad for your knees per se, however, the more the knee moves forward the more stress on the joint there is. Therefore, I would like to minimize the drift and have considered a change to low bar squats for that reason. Also, I'm not a naturally great squatter, so anything that would allow me to have the cleanest and least stressful squat I'm all for.

    Another reason for my concern of the knee drift is simply that I'm not very good at squatting after less than one year performing it, and I probably drift more than optimal for my high bar squat. This is almost certainly due to my weight being too far forward at some points during the movement. This is continually something I am working on.

    On moving to low bar, I just can't get very low and I will play with it once my flexibility increases. I also have concerns about my shitty shoulder and thoracic spine with low bar for when the weight gets heavy. Bleh.

    From today:


     
  14. 89vision White Belt

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    1-05-2010 bw: 194

    Bike 2miles
    Recumbent bike 8min lvl 15

    Leg press
    Right 110x10x4
    Left 170x10x4

    Squat 100x10x4

    Deadlift 95x6x3
    deadlifts woooooooooooooooooh!!!

    Bench 165x5x5

    CSR 145x5x4

    *Deads eZ*
    Csr hard
    Bench hard until lift off then easy. The firs three sets I was thinking I was too tired or I needed to drop more weight for the 5x5 but then I got a liftoff and it was super easy. Just goes to show how much difference it makes.
     
    Last edited: Jan 6, 2011
  15. 89vision White Belt

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    1-10-2011 bw:194

    Bike 10min lvl 15

    Leg press
    Right 115x10x4
    Left 175x10x4

    Squat 105x10x4

    Ohp 100x5x5

    Chins 3,3,3,3,3,3,3,3,3,3,3,3
    30sec rest ,36 total

    Leg press getting heavy on right leg
     
  16. 89vision White Belt

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    1-12-2011 bw:195

    Bike 10min lvl15

    Squat 110x10x4

    Deads 115x6x3

    CSR 115x8x4

    Db bench 70s x 6 x 3
     
    Last edited: Jan 14, 2011
  17. 89vision White Belt

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    1-14-2011 bw:195

    Eliptical 10min lvl 13

    Rear delt flye machine 80x10x3

    Leg press
    Right 120 x10x3
    Left 180x10x3

    Squat 115x5x5
    Easy but last set felt slightly heavy, maybe same weight more reps for another session. Don't want to go up too fast and fail a rep in this crappy squat rack.*

    OHP 105 x 5 x 5

    Chins*
    +20*
    3,3,3,3
     
  18. 89vision White Belt

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    1-17-2011 bw:

    Bike 10min lvl 12

    Squat 115x5x7

    standingOHP 85x5x5

    Pull ups*
    3
    3
    3
    3
    3
    3
    3
    3
    4
    28 total
     
  19. WitchCraft Blue Belt

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    Nice progress/rehab in here. I basically just read your entire log. I tore my MCL/PCL over two months ago and have seen very little progress. I definitely haven't been as attentive as you though (I don't go to PT) It's really awesome that you can squat again! I've been trying to squat but there is a lot of movement in *something* in my knee. It's not painful but certainly not right/healthy. Do you feel anything like that? I know you said it felt a little unstable.
     
  20. 89vision White Belt

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    01-19-2011 bw:198

    Bike 10mins lvl 13 at school gym

    Squat 120x5,5,5,5,5

    Dead 135x6x3

    Bench 170x5,5,5,5,5

    CSR *lvl 10 x 8,8,8,8,10

    I think the earth had a weak gravitational pull today because I came in tired and wanting to just knock out deads and bench. But I warmed up with squats and they were so easy that I just added 5 lbs and did everything. Felt good.

    Also because didn't stay at home the night before I only had sandals with me so I squatted and deadlifted in socks and the squats felt awesome. The dead were a little weird but they always are right now. I will try squatting in socks/barefoot again.

    @witchcraft just read your post I'll def try to get a reply in later after work thanks for checking out my log
     

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