Deadlifts and milkshakes

Snitz said:
Damn WC! I don't know the seriousness of your injury, but shit if you were on the mat today and didn't further aggravate it, it sounds like you're well on your way. Now is when we separate the casual bums from the serious athletes. Heal up soon dude.
Click to expand...

Thanks Snitz. I actually really shouldn't be on the mat at all. I can't really put any weight on my leg and especially can't move it side to side, so I just had it kinda dangling there, relaxing. Which is why I can only focus on chokes. Trying to be innovative and smart about recovering at the same time.
 
Shoulder complexes- Longer than usual

Push ups
5 x 2

SOHP
Bar x 10
(Didn't like the way it made my knee feel, so switched to seated dbell press)

Dbell press
15 x 12
20 x 10
20 x 10
20 x 10

Row machine
70 x 10 x 3

Lat pulldown
50 x 10 x 3

Supported leg raises
BW x 12 x 3

MRI tomorrow. In the time being, trying to keep my shoulders as healthy as possible:icon_chee
 
BJJ club **on the sidelines**

-Watched instruction on the kneebar from half guard.
-One of the guys at the club got his second stripe on his white, what a proud moment :icon_chee

Notes: got my MRI results. They said it was 'normal' and there were in fact no tears. This is great news! BUT my knee is still really unstable and in pain, therefore, I am not completely satisfied. I tried to do a BW squat this morning and everything felt fine until I was in the hole. Felt like little tendons or ligaments were sliding around and I felt a lot of discomfort. I have an appt. with an orthopedic in a week, hopefully they'll be able to help.
 
Saturday

BJJ
Learned a choke from north south. It's probably one of the only things that I can do that does not involve my legs.

5 lb Shoulder complexes

DB OHP
15 x 12
20 x 10
20 x 10
20 x 10

Row machine
70 x 10
90 x 5
110 x 5
110 x 5

Notes: Knee is feeling pretty much the same, no better, no worse. I went to an orthopedic and he said I have a grade I tear, which is basically a sprain but still takes a hell of a long time to heal. Physical therapy starts Wednesday and until then, icing and cissus.

HOPEFULLY back to light training in December. Went to a seminar today. It was targeted for beginners so I learned virtually nothing except that I really miss all the people I train with!:icon_sad:
 
Knee rehab
Bike x 10:00
Calf raises x 50
**Knee feels good, range of motion is increasing**

DBell Press
Shoulder complexes
15 x 10
20 x 10
20 x 10
20 x 10

Supported leg raises
BW x 10
BW x 10
BW x 10

Chins
BW x 3 + hold at the end

Tried to do some pull ups...realized I CANNOT do these. Need to work on that.

Iso rows
50 x 10
90 x 8
90 x 8
90 x 8

Notes: Goon has taken one of our lady friends from jiu jitsu under his wing teaching her how to lift properly. She deadlifted, pressed and did some assisted chins. I hope she sticks with it, it'd be nice to have a girl to train with once in a while.

I also started dieting today (paleo). The hardest part is being innovative in making meals and stomaching that many vegetables. Don't ask me why I'm doing it because I really don't have an answer besides that I just like to torture myself.
 
Knee rehab
Bike warm up 5 minutes
Calf raises BW x 50 x 2
Leg extensions

Deadlift
LIGHT deadlifts apparently do not bother my knee since it pretty much stays stationary as long as I don't squat don't too low when pulling off the ground.
95 x 5 x 5
So easy, it was almost boring, but better than doing nothing.

Assisted pull ups
-50lbs x 5 x 3

Supported leg raises
BW x 10 x 2

BJJ

A new girl came today and my instructor used me as a dummy. I can have people in my guard without disturbing my injury, just still can't sit in mount or side control or any kneeling position for that matter.

I see potential in her. Shes a former soccer and lacrosse player and currently on rugby. Definitely a strong girl and I look forward to being able to roll with her when I am all healed up.

I've stuck with the paleo diet since Sunday and I don't really notice any difference besides headaches here and there. Still exactly the same weight too. About 132.
 
WitchCraft said:
Notes: Goon has taken one of our lady friends from jiu jitsu under his wing teaching her how to lift properly. She deadlifted, pressed and did some assisted chins. I hope she sticks with it, it'd be nice to have a girl to train with once in a while.
Click to expand...
WitchCraft said:
A new girl came today and my instructor used me as a dummy.

I see potential in her. Shes a former soccer and lacrosse player and currently on rugby. Definitely a strong girl and I look forward to being able to roll with her when I am all healed up.
Click to expand...
You should get vids.

I need some new fap material.
 
Warm up/Knee rehab
10 min stationary bike - Moderate resistance

Deadlift
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Push press
Bar x 7
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Assisted pull ups
-60 x 5
-60 x 5
-60 x 5

Hyper
BW x 12
BW x 12
BW x 12

Supported leg raises
BW x 12
BW x 12

Static stretching

The PP was really hard today. There was another guy doing starting strength and he had no rack to squat in so he worked in with me. I'm used to being lazy in between sets and not used to having to press with only 1 minute rests!

Carissa came again today. I have faith that she might actually stick around. **crosses fingers**

Also, knee feels like shit. I'm an idiot for two reasons.
1) Missed my first PT appointment because it was at 6:45 in the god damn morning.
2) Tried to kneel today to see how my knee felt which I was advised not to, and it hurt tremendously and continued to hurt for the rest of the day.

HUGE fail on my part.
 
Knee rehab
PVC rolling on quads/hamstrings
Quarter BW squats
Static stretching
Stiff knee leg raises - front/side

BJJ Club

Goon makes us do this intense shoulder conditioning workout at the start of club. I don't really know how to describe them but basically it's various pulling/pushing your bodyweight across the floor and it SUCKS.

I still can't do much at jiu jitsu so I just did the armbar swing drills. 2 rounds of 50 swings and circle hips.

On a more positive note, I lost 4 pounds this week from the paleo diet!! I now weigh 128.
 
Knee rehab
AM - PVC rolling, 1/2 BW squats, stretching

PM - Stationary bike: 10 min

Shoulder complexes
Bench
Bar x 10
55 x 10
65 x 5
75 x 5
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
65 x 10
**Volume PR with 85**

Isolated Rows
70 x 12
90 x 10
90 x 10
90 x 10

1/4 squats for knee rehab
bar x 20
55 x 12
55 x 12

Assisted pull ups
-60 x 5
-60 x 5
-60 x 5

Supported leg raises
BW x 10
BW x 10
BW x 10

Notes: Bench felt solid and strong. Knee feels better everyday. I feel fueled and optimistic!
 
Warm up
Bike: 5:00min

Shoulder complexes

Push press
Bar x 10
55 x 5
65 x 5
70 x 4
70 x 3
70 x 3

Deadlift
95 x 5
105 x 5
115 x 5

Supported leg raises
BW x 10
BW x 10

Hyper
BW x 15
BW x 15

Assisted pull ups
-60 x 5
-60 x 5
-80 x 10

Notes: Shortest, laziest workout I've ever had. HOME for Thanksgiving!
 
BJJ no-gi
First REAL bjj class since my knee fell apart. I could do most of the warm ups, break falls, shrimping, etc. I talked to my instructor before class and told him I couldn't sit on my heels and he said he was planning on teaching ankle locks but I think he switched it around for me cause he's awesome. So we went over front chokes when someone is turtled up. I learned the anaconda and an arm-in guillotine.

Open mat
Learned the lat choke and how to tighten it up if its not working. Ex: sitting through, bringing one leg over their body

Knee rehab
Bike 5:00

Supermans to warm up for deads

Deadlift
95 x 5
95 x 5
105 x 5
115 x 5
135 x 3
135 x 3
135 x 3

Shoulder complexes

Push press form-work
Bar x 5
Bar x 5
Goon tells me I need to cock my wrists back more but I don't seem to have the flexibility to do it without hurting my elbows/wrists/shoulders. I am doing something wrong and I've just waited too long to try and fix it. Any suggestions?

Bench
Bar x 10
65 x 5
75 x 5
85 x 3
90 x 2

Chins
BW x 4
BW x 4

Reverse hypers
BW x 12
BW x 12
BW x 12

 
WitchCraft said:
Goon tells me I need to cock my wrists back more but I don't seem to have the flexibility to do it without hurting my elbows/wrists/shoulders. I am doing something wrong and I've just waited too long to try and fix it. Any suggestions?
Click to expand...

If you usually spend some time stretching out after lifting, adding some dedicated wrist work might help:





ExRx.net has some other wrist flexor/extensor stretches, but the kneeling stretches are the ones I use. Moreso than most stretches, though, these are ones to be worked into slowly and carefully.
 
WitchCraft said:
Goon tells me I need to cock my wrists back more but I don't seem to have the flexibility to do it without hurting my elbows/wrists/shoulders. I am doing something wrong and I've just waited too long to try and fix it. Any suggestions?
Click to expand...


No, what Goon actually said was you need to cock your wrists forward because you have the bar resting over the center of your hand instead of your forearm when its racked, bending your wrists back.
 
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