2018-06-25 training log

Well… things are going to change.

I had my MRI on my knee. I had a PT session. Bottom line: no tears or anything really bad. Basically I’ve lost a decent amount of cartilage, and now I’m inflaming the hell out of it. Why? Looks like muscle imbalances have really pulled my knee caps off track, so they’re not moving “in the groove” of the joint and everything’s grinding. It’s been years in the making, and just happens to be coming to a head now.

The PT session looked at a few things, considered my situation, goals, etc. and saw what wasn’t working on me. Basically I’ve really strengthened particular muscles from all the squats and deadlifts, but other antagonists didn’t get the same treatment — thus the pulling. So, the first pass at this is to give me a bunch of exercises to do to try to correct that. I will do these every day and see how it goes. If my condition improves, great; keep doing the exercises for the rest of my life. 😉 If it doesn’t improve, then we’ll revisit.

So, there are the daily exercises. On gym days, I’ll do them as a part of my warmup. On my off-days, I’ll just do them at home.

But then, there’s gym work.

It has to change.

I’m still not 100% settled on what that change will be. But I know a few things. I don’t see upper body work (bench day, press day) changing at all. Squat and deadlift days will change. I will still squat and still deadlift as I do for main work. All other work changes to help support, strengthen, and bring up these obvious weak points. Trouble is, I’m not 100% sure exactly what will work — and can be done with the equipment/facilities I have available.

For example, a hack squat machine would be awesome, but the gym doesn’t have one. So what to do?

Anyways, today I tried some simple things: single-leg leg presses (which is actually something the PT suggested, tho they had a hack-squat-like machine — I had to use a leg press), single-leg extensions.

I think the single less presses are going to be good. I start slow and light and will work my way up — this is certainly more about quality of the movement.

Leg extensions? Not sure. I felt more irritation in the knees during this, so it may not work well for me. Not sure yet.

That said, I think what may come next week is a different approach. Maybe something like front squats with a very light weight and maybe heels up, so I can keep my torso as upright as possible and really hit the VMO — but still heavy enough that I’m hitting that 5-10 rep range (tho I’m sure I’ll have to work to that regardless). Then follow with the 1-leg leg presses for up to maybe 20 reps each leg.

Then deadlift day. What just hit me, as I was writing this, is I may try barbell hack squats for my supplemental, then let my assistance work be for other things like hams and glutes. TBD.

Anyways — point is that things are going to have to change, but it’s all good. It’ll be some experimentation to get me there.

5/3/1 (Based on: Forever, BBB, 5’s PRO

  • Squat (superset with band pullaparts)
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 195 x 3
    • 230 x 5
    • 260 x 5
    • 295 x 5
  • Band Pullaparts
    • Not tracked, but 15 reps each
  • 1-Leg Leg Press (superset with front plate raises)
    • empty sled x 10e
    • empty sled x 10e
    • empty sled x 10e
    • empty sled x 10e
  • Front Plate Raises (all the way overhead)
    • 25 x 20
    • 25 x 20
    • 25 x 20
    • 25 x 20
  • 1-Leg Leg Extensions
    • 30 x 10e
    • 30 x 10e
    • 30 x 10e
    • 30 x 10e
  • Stair Calves
    • 70 x 15
    • 70 x 15
    • 70 x 12

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