I’ve been lurking TNation for quite some time now, probably a little over two years. I want 2014 to be a big year for me, training wise, and I wanted to log my journey for the first time.
At the end of November, I suffered a partial tear in my popliteus. As I went to the doctors and physical therapists, I found I also had a nerve that was getting pinched during flexion, all topped off with IT band syndrome. I tried working working around the injury, but I feel that it was only prolonging my recovery time. Since I’ve started lifting as a 130lb twig, this is the first time I’ve had to take a break from squatting, and it’s stressing me out. haha
Right before the injury, I was going to begin the Smolov squat routine, but obviously that won’t happen for quite some time now. The injury has given me some time to evaluate my past year of training and how I can improve on what I’ve been doing and haven’t been doing.
Before the injury, my 1RM’s are as follows:
Deadlift: 495
HB Squat: 350
Bench: 210 (beta as fuck, I know lol)
Height: 5’10.5" (yeah, every half inch counts)
Weight: 177lbs
My goal for 2014 is to really focus on my squat and bring my bench up to a respectable number. I want to aim for 450lb squat, and a 300lb+ bench. This past year, I have been focusing on a 5x5 training, focusing on the big three, along with cleans and over head pressing. Along with my lifting, I will share t all of my mobility work that I’m doing for my PT as well as just general mobility work.
I do all these stretches 2-3 times a day for 2 sets each, holding for at least 30 seconds. Along with the stretching, the PT taught me to message my leg a certain way to help with the pinched nerve. The pinched nerve hurts a lot more than the torn popliteus does, so after I message, the pain is temporarily subsided and I do 3 static squats for as long as I can, really focusing on keeping my shins vertical and hinging with my hips. I’ve been trying to develop better motion patterns, so I’m using this opportunity to instill what I’ve learned from Kelly Starret’s ‘Becoming A Supple Leopard’
Hamstring Stretch w/ Rope
Gastroc Stair Stretch
Standing ITB Strech
ITB Strech w/ Rope
Foam Roller - Achilles Tendon/Calf
Foam Roller - Hamstring
Foam Roller - ITB
Ankle Inversion Strech
Still experimenting with my programming, mainly because of my knee. I’m scared I’ll prolong my rehab if I try to start squatting too early. On some days my knee isn’t too bad, and on others just getting of a chair can be painful. I take this into consideration when I’m planning whether I’ll do RDLs or static squats. It’s getting better though, slowly but surely.
January 6, 2014
Today my knee was more sore than usual. Wanted to avoid knee flexion so I went with RDL’s. First time back in the gym in about two and a half weeks since I had been doing a lot of traveling over break. Still had been doing my physical therapy, just on my own.
Pendlay Rows: 45x5, 105x5, 165x5, 165x5, 165x5
Bench Press: 45x4, 105x5, 155x5, 185x3, 205x1, 205x1
Pull Ups: 10,10, 7
Romanian Deadlifts: 45x5, 155x8, 155x8, 155x8
Push Ups: 20, 20, 20, 20
January 9, 2014
Knee was feeling better, and hamstrings were still pretty tight from the RDL’s. I’ve still been doing all the streches my physical therapist told me to do two to three times a day.
OH Press: 45x5, 85x5, 105x5, 135x4, 135x4, 135x4, 135x4
Incline flyes: 35x15, 35x15
Rope Pull Downs: 120x10, 120x10, 120x8
(triceps are dead from all the pressing. Prior to the knee injury I only pressed once a week)
Static Squats: 60 seconds x2