Deadlifts and milkshakes

[CJK]

Continue TKE's (play with full extension, even through discomfort, for a few reps and see how it affects the pain/patella movement)

Strengthen + stretch calves

https://secure.cho-pat.com/products/product.php?product_type=10

PVC/Medball It-band, TFL, adductors (video soon)

For squats: really initiate hips back first, FEEL a pull on hamstrings before lowering the hips.

 

[miaou]

My knee popped out again. This is the third time it's happened. I was sleeping, woke up to stretch my legs out and POP! I felt extreme pain for about 5 secs and then it subsided.

I'll reach out and assume that when you say "my knee popped out" you are specifically referring to the kneecap being dislocated and popping back in place with a really uncomfortable sensation accompanied by some amount of pain. Is this correct?

 

[WitchCraft]

Sucks about your knee. I guess it's time to turn into a bench/curl monkey for a while.

More like a pressing/chin up monkey, as long as I can manage to not injure my shoulders in the process.

Completely inappropriate. I am now boycotting this log.

You know you can't stay away from this amazing and truly inspiring log of torn ligaments and sandy knees.

Continue TKE's (play with full extension, even through discomfort, for a few reps and see how it affects the pain/patella movement)

Strengthen + stretch calves

https://secure.cho-pat.com/products/product.php?product_type=10

PVC/Medball It-band, TFL, adductors (video soon)

For squats: really initiate hips back first, FEEL a pull on hamstrings before lowering the hips.

Cho-pats ordered! Thanks again Charles. More help than any doctor I've ever had. :icon_lol:

I'll reach out and assume that when you say "my knee popped out" you are specifically referring to the kneecap being dislocated and popping back in place with a really uncomfortable sensation accompanied by some amount of pain. Is this correct?

I'm almost positive that is what happened now that I've learned a little bit more about the anatomy of my knee. It's hard for me to distinguish what is happening. It makes a loud noise and is extremely painful. I still haven't recovered from that night.

 

[miaou]

I'm almost positive that is what happened now that I've learned a little bit more about the anatomy of my knee. It's hard for me to distinguish what is happening. It makes a loud noise and is extremely painful. I still haven't recovered from that night.

The same exact thing had happened to me a few times in the past, always right after waking up (either while still stretching in bed or when getting up to walk). Pretty sharp pain and ugly feeling, I was really freaked out the first time it happened.

Through proper rehab and strengthening this has completely disappeared, proper patellar tracking has recovered to around 90% of ideal and I practically never have any problems with it any more. I know it feels bad, but don't get too disheartened over it. Listen to Charles' advice.



Also, good to see you around CK.

 

[WitchCraft]

Thanks Miaou for the encouragement! I actually read quite a bit of your log and noticed you had similar issues.



Kneehab + Shoulder rehab day

PVC warm-up
Quads, IT band

Band TKE
3 sets of 12 each leg
Felt awkward on the right knee. Not painful but the outside of my knee felt a little bugged by it.

Stationary bike: Lvl 9
10:00

Calf raises
Bar x 25
65 x 20
65 x 20
65 x 20

Calf stretch against the wall

Shoulder complexes
Dbbell curls

Attempted to do some shoulder stuff with the cable machine but I couldn't seem to get my shoulders to move naturally (aka w/o clicking feeling)

More shoulder complexes
Shoulder dislocations with band...meh.

PVC rolling - adductors, IT band
Stretching - Piriformis stretch

Notes: Sciatica pain was bad today after a 4 hour long orientation sitting in an auditorium chair. Gym session felt good and productive! I made a list of what Charles told me to do over the phone so that I wouldn't stray away and start doing senseless, painful things. Great success!

 

[WitchCraft]

PVC Rolling

Band TKEs
3 sets of 15 each leg

Bike Lvl 10
10:00min

Barbell calf raises
Bar x 25
65 x 20
75 x 20
75 x 20
75 x 20

Shoulder complexes

Press
Bar x 5
50 x 5
55 x 5
55 x 5
55 x 5 *hard*

**Video coming soon for form check**

More shoulder complexes

One armed iso rows

PVC rolling

Notes: Student teaching starts tomorrow! Basically, working in a school full-time getting no moooola. Hopefully, I can still continue my rehabbing everyday.


I realize that I have some severe form issues with my press. Some things I notice that are my bar path is off because I push the bar away from my face rather than move my head out of the way. Tips/suggestions will be greatly appreciated.

 

[WitchCraft]

Tuesday night while watching BJJ class from the sidelines :icon_neut...

PVC rolling 10 minutes...noticed A LOT of pain when rolling left adductor.

I haven't been going to the gym for rehab in the past few days. Started student teaching full time and I am EXHAUSTED when I get home around 5pm. How do people lift heavy and still work full time jobs??? CRAP.

 

[WitchCraft]

Wore cho-pat braces to the gym for the first time. It's going to take a little bit of adjusting to make me feel comfortable in them, but they are definitely helpful in keeping everything sturdy. It might be more mental than anything.

Also, I had the lovely experience of food poisoning for 48 hours which explains some of the absence in the gym. Pfew...that is NOT fun!

Kneehab
Med ball rolling

Band TKEs
3 sets of 15 each leg

Calf raises/Supersetted with BW half squats
Bar x 25....BW x 15
Bar x 25....BW x 15
65 x 25.....BW x 15
65 x 25

Calf stretches

Shoulder rehab
shoulder complexes

Press
Bar x 5 x 3

One armed iso rows
50 x 15
70 x 12
70 x 12

More med ball rolling - short, short session

I would have liked to more of the ball rolling but there were so many girls chatting in the only free area to do it.

 

[WitchCraft]

BW = 129! Wooo, I've been trying to get out of the 130s for a while now.

Knee rehab (cho-pat braces on)

Foam rolling

Band TKEs
3 sets of 15

Bike lvl 11
10:00

Barbell calf raises/ Supersetted with BW half squats x 15
Bar x 25
65 x 25
95 x 25

Shoulder complexes

Press
Bar x 5
50 x 7
50 x 7
50 x 5 + 2 push
Bar x 7

Chin ups
BW x 3
BW x 3
BW+5 x 3
BW+10 x 1
BW+15 x 1

Cable machine tricep pushdowns
40 x 10
50 x 10
50 x 10

More foam rolling

Notes: Happy with my weighted chins today. Also, something I wanted to note...my legs have been doing this unusual shaky, spastic thing when I'm stretching them. It started about a month ago and it doesn't bother me but I'm wondering if it's a by product of my knee injuries?

 

[WitchCraft]

Med ball rolling

Band TKEs
3 sets of 15

BW half squats
15 x 2

Bike Lvl 12
10:00

Shoulder complexes

Static stretching

Notes: Right knee feels good today. There's still some clicking in my left but it's not painful.

 

[WitchCraft]

Friday night...late, late workout
PVC rolling 10 minutes

Band TKEs
15 x 3 / Supersetted with BW half squats (sets of 15)

10 push ups

Press
Bar x 5
Bar x 5
**push**
55 x 5
65 x 5
...got booted out of the gym because it was closing.

Saturday workout

Foam + PVC roll 10 minutes

Band TKEs
15 x 3/ Supersetted with 15 BW half squats

Bike- Intervals
15 minutes

Press
Bar x 5
Bar x 5
50 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Chins
BW x 4
BW x 3
BW x 3

DB rows
25 x 10
25 x 10
25 x 10

Planks
1:00 hold/1:00 rest x 3...these don't ever get easier, do they?

Notes: Charles is still giving me heplful advice and has been pushing me to PVC more and it really has made a world of a difference. He has been such an important contributor to my rehab. My Knees feel SO incredibly awesome today. I haven't tested it yet but I'm pretty sure I could squat all the way down when warmed up without pain. I don't want to push it though so I'll just enjoy my happy knees for now.

 

[WitchCraft]

Bump

Aw thanks Snitz...looks like I've been real missed around here lol

I haven't been to the gym in ages, just doing some light rehab here and there. Hopefully that will change over the next few weeks. I'm working full time and just exhausted at the end of the day! I don't know how some people do it.

 

[WitchCraft]

I have a few PM requests to update my training...

I didn't stop lifting, just posting elsewhere.

Strong(her)?


I've been on the 5/3/1 program for a few months and slowly gaining my pre-injury strength back. My body really seems to react well to 5/3/1. My bf trained with Rippetoe and has cleaned up my squat form tremendously.

Alright, enough talking. Here's some of my most recent workouts.

7/24/11

Prowler pushes
Did a few sets with the empty prowler, then added 25's then 45's
supersetted with attaching a climbing rope and pulling the prowler...lats were killing when pulling!
Total of 5 sets down 60' foot driveway

7/25/11

Deadlift
95 x 5 (rack pull)
95 x 5 (rack pull)
135 x 5
145 x 5
155 x 5 (disappointingly hard, not enough rest after squatting)

Deadlift with axle + tires
135 x 1 (DOH, too hard lol)
135 x 7 **mixed grip**

Notes: I went to Albany strength today with Goon and a friend. It's a real powerlifting gym about an hour from my house. Lots of strong dudes (and even two strong ladies) and sick equipment including an axle and a log. It's now a goal of mine to be able to push press that log. It'll take a few years haha but I'm willing to put in the work.

7/27/11

Bench
bar x 10
bar x 10
55 x 5
55 x 5
60 x 5
70 x 5
80 x 10
BBB/supersetted with chins
65 x 10/BW x 2
65 x 10/BW x 2
65 x 10/BW x 2
65 x 10/BW x 2
65 x 10/BW x 2

Notes: Head aches bad right now. Getting little sleep lately, don't know why.


-----

Now it's time to squat!

 

[Zerocrew1984]

Nice ohp.

 

[WitchCraft]

squat
bar x 10
bar x 10
65 x 5
75 x 5
90 x 5
100 x 5
115 x 5
75 x 10
75 x 10

Notes: Worked out at 7am this morning. Didn't have enough time to finish BBB. Got to work and felt really nauseous and had to go home. Not sure if I feel bad from lifting in the a.m. or the lack of food beforehand combined with too much caffeine.

 

[WitchCraft]

press
bar x 5
bar x 5
50 x 5
55 x 8
50 x 5
**supasetted with 10 lb dbbell lateral raise**
bar x 12
bar x 10
bar x 10

tricep pushdown
45 x 15
45 x 15

Notes: My forearms were burning today. I think I accidentally forgot to use the thumbless grip like I usually do.

 

[WitchCraft]

Dead
95 x 5
105 x 5
135 x 3
150 x 3
165 x 3

Hyperextension
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Chins
BW x 3
BW x 3
BW x 3
BW x 3

 

[WitchCraft]

I got lazy with posting again but the last forum I was using appears to be disabled so I'll be logging here for now. I'll be pretty upset if I lose all of my work

Anyways, I'm adjusting my routine a bit after some advice I have received from several users here. I'll be using a variation of 5/3/1 that will require me to squat/bench 2x a week. My squat is by far my weakest lift due to neglect and past injuries. I'll be lowering my one rep max to work on building up strength and perfecting my form.

Also, I am competing in a local push/pull competition in November. It's just for fun and I'm really excited. I plan on just competing in the deadlift and maybe the bench based on how my training goes.

8/26/11

squat
bar x 5
bar x 10
65 x 3
85 x 3
90 x 5
105 x 5
120 x 5 (not deep enough)
BBB
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Ab work

Walked home, about a mile

 

[WitchCraft]

Press
bar x 5
bar x 5
50 x 5
60 x 5
**push**
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Chins
BW x 2 x 5

Decline sit ups
15 x 3

 

[Tosa]

I got lazy with posting again but the last forum I was using appears to be disabled so I'll be logging here for now. I'll be pretty upset if I lose all of my work

It's a risk you run with the internet. If it's important, the quick and easy way to back up an on line log is to just right-click and select "save page as...", for each page of the log, or whatever the equivalent is for the browser you use.