[quote]FarmerBrett wrote:
because of how my quads stick out I’d apparently been missing the IT band and just rolling my outer quads. [/quote]
HUGE lightbulb moment for me.
Big nurse - Thanks, and you too.
Kent - Yeah, we are probably all missing it. Looking at my leg I don’t see how I can hit it with a roller because it’s sort of depressed, I might have more luck with a tennis ball. I’ll try that later.
18/02/2011
Shoulder rehab circuit x 3 sets
DB retractions x 15
DB protractions x 15
Posterior capsule stretch x 5
Knee rehab
One legged squats on decline 3 sets x 10*
Clams (I’ll do them later before bed)
- So I hadn’t really given this much thought until I started doing it. I set up a board with a 25 degree incline and went to do a one legged squat and immediately, sudden sharp PAIN!!! It’s like the guy decided to design an exercise to cause the maximum amount of pain to my knee he could and what’s a one legged squat anyway?, it’s a pistol, an exercise invented by skinny yoga teachers so they had a way to prove that they were stronger than weightlifters. And who the fuck can do 3 sets of 10 pistols on a decline on a bad knee?. Not many people I’m sure.
Well I quickly dispensed with the board and managed to squeeze out the pistols by hanging onto my cage for balance, but they hurt my knees much more than squatting 400 lbs+ does, because they force your knee way out over your toes. I think I’m going to have to phone him tomorrow to discuss this, otherwise I think they’ll make the situation worse.
Vent over, back outside to do some hill sprints.
EDIT: Hill sprints x 35 yds x 10
Felt fast today and got quicker as I went on. Had to reign it in though, don’t like to go over 90%, the last thing I want right now is a calf pull to add to the list.
I’d like a video of the pistols.
And the tears.
There are so many different ways to mess up doing a pistol, there is no way that should be a “rehab” exercise. Are the pistols supposed to address the gluteus medius issue by any chance? And 3 sets of 10 at a bodyweight of about 240 lbs? LOL.
Rant: PTs have a lot of knowledge, but they are not the be-all and end-all; NASM is a PT-based organization, and following their recommended squat form was how I injured my knee, and why I used to think squats were bad for your knees.
Do not do “rehab” exercises that cause that much pain, the PTs told me to only go as low as you can WITHOUT pain and work from there.
In fact the PT today took me down another level of exercise because my knee has been getting worse from the exercises I was originally doing.
Damn you are one impressive dude, 308x20, what a display of strength endurance and will…man big ups Brett, that is spectacular…I did 315x10 once with questionable depth and I was dying!
i agree with snapper about the vids 
i’ve never tried a pistol… don’t expect i could do one.
you do got a crazy squat lol. so jealous.
I’ve been tempted to do high rep squats, you know, more then 5…
Congrats. on the monster reps, and the IT revelation…
Brett those squats were very impressive good technique throughout.
I can never hear the word caravan without thinking of pykies
from guy richie films
IT band can cause allot of discomfort and they are
strong enough to pull against your knee with some spiral torsion
most PT’s and chiros that I have seen, are
OK but dont always have the full picture
as to what will help
as a failed out chiropractic student
I took a massage license instead
I have a bit of an inkling as to how some things help
but shhhh that was a long time ago
Pistols are more a corrective
-balancing exercise then PT
try them to a box a tall box like a bench and 3x10
should be much more manageable and should be pain free
3x10 is crazy for pistols- and I do them with some regularity
for your IT bands - use a PVC pipe
I find I have to do
planar fasica and my proneals the outside of the calf
quite heavily to keep my knees correct
Im surprised he/sh did not suggest TKE
and some light band work to help with knee tracking
my knee issues are minor but are agrevated by lousy ankles
right now my right ankle isnt working - so my knee is feeling a little tender.
good luck and crazy squats
Absolutely amazing. Those squats were AWESOME! You must have monstrous endurance in your legs.
Damn!
KP - I didn’t recognise you in your new avatar. At first glance I thought it was Upscale’s.
KP & Alexus - Unfortunately I didn’t get any vids of the pistols and I don’t plan on doing them again. I can describe them to you though. They were an ugly cross between a sort of pistol and a chin up. Imagine a very drunk man with a broken leg in a plaster cast trying to have sex with a lamp post and you won’t be too far off!
Punnyguy - 240? Ha ha. I’m actually 210. TIP: If a woman ever asks you to estimate her weight…DON’T!!! There, I’ve saved you a slapped face.
I agree with you, as far as I’m concerned a pistol is a very advanced exercise, not for rehab. I thought I must have misunderstood him so I googled ‘one legged squat’ ,but all I came up with was pistols. I didn’t say before, but he was a ‘student’ PT, but I wouldn’t have thought that they’d let him deal with people if he wasn’t capable. Now I’m not so sure, unless his idea of a one legged squat is different from everyone elses.
George - Yeah I’m not going to continue with the pistols. I can’t believe that causing more discomfort than I already have is the way to heal anything. Frankly I’d rather stay as I am, because my knees aren’t too bad at the moment (because I’ve lowered my volume). I’ve been waiting for this physiotherapy nearly 18 months. In that sort of time period your knees can fluctuate dramatically up and down pain wise.
Matty - Shucks, you’re making me blush man!! Seriously though, thanks for the compliment it means a lot. I was going to go for 20 on 315, because that would be exactly 1.5 x bodyweight. Strangely though, I keep coming up with convenient excuses not to do it. Funny that.
Null - Thanks. Trust me, resist the temptation.
Kevin - Thanks for the info. You’re not allowed to say Pykie here it’s politically incorrect, you have to say Travelling people now. Life in England is exactly like a Guy Ritchie movie btw, LOL. He’s what we call a 'Mock’ney, he’s actually a Toff masquerading as one of the lower classes.
Strick - Thanks for the praise, always appreciated.
A thought. Whenever I’ve heard of one-legged squats it’s been done in the Smith Machine, or actually refers to bulgarian split squats. Do get clarification from the dude.
19/05/2011
Bike ride - 6.5 miles up the mountain and back - 35 minutes.
I think that’s my fastest time of the year so far. There was very little wind. My breathing felt really comfortable today, not at all taxing, which I suppose means I should start pushing harder.
Shoulder rehab 3 x 15 reps of
DB cuban rotations
Band external rotations
Band pull aparts, band dislocates and band presses.
Shoulders are getting there. Still don’t feel great overhead pressing with the bar yet. I might start back gradually with some push ups for volume. They don’t feel uncomfortable at all.
[quote]Canada_K wrote:
A thought. Whenever I’ve heard of one-legged squats it’s been done in the Smith Machine, or actually refers to bulgarian split squats. Do get clarification from the dude.[/quote]
Well that’s not what he described, but I could try those. I hadn’t thought of bulgarian split squats, well done Kent, great suggestion. Thanks.
Strong work Brett. 20 rep anything squat is tough.
[quote]ecogenx wrote:
Strong work Brett. 20 rep anything squat is tough. [/quote]
You’re not wrong!
[quote]FarmerBrett wrote:
[quote]ecogenx wrote:
Strong work Brett. 20 rep anything squat is tough. [/quote]
You’re not wrong![/quote]
I can’t believe how well you kept form and bar speed all through the set.
Amazing.
308 x 20 ?..show off
DCA - Thanks.
Bulldog - Well it was you who put the idea in my head.
Woke up with my lower back spasming. I think I did it stretching too vigorously last night. Why do I always have to push things so hard? (that’s rhetorical, please don’t post and say “because you’re a dick!”)
So just did shoulder rehab stuff today.
I think I’m ging to start back on Monday with some light upperbody work and see how things feel. My physio was telling me how when you go heavy all the time on compound movements, stronger muscles can take over from weaker ones to do the work and the smaller ones end up being neglected and this eventually causes imbalances. I’ve been neglecting direct chest work and bicep work, to name a few, for ages and then got carried away with new exercise like the snatch and I think this may be partly responsible for my current shoulder problems.
Starting next week I’m going to follow more of a BB routine (large variety of exercises, moderate to high reps, lots of sets etc) for a while to try and bring up my weak points and then gradually work my way back into the heavier weights. Might have changed my mind by Monday.
There is a LOT of wisdom to doing what you guys disparagingly call “bodybuilding” routines. This does not mean you start attacking the cables and the machines. It means you do exercises that don’t lend themselves to super-heavy weights: lunges, laterals, split squats, and so on and so on. Wendler actually does a really good treatment on this subject in the 531 book. It’s worth reading again if you’ve got it.
And Brett, you remain one of the strongest dudes I’ve ever seen. Those squat sets are ridiculous. Eveyr now and then the angle on your videos lets me see how f##king gigantic your quads are. Sick, sick, sick!