[quote]furo wrote:
I don’t think I’ve mentioned it but for a while now I’ve been getting knee pain with the TGUs. It’s the exact same pain I used to get with both barbell and pistol squats. I thought TGUs would be fine, as I can go really heavy on reverse barbell lunges no problem, but apparently not.
I’ve tried doing more and more warm-up work on my knees, but that hasn’t helped. I’ll start doing more mobility work, but that never helped before. So I’m not too sure what to do.[/quote]
Ask one of the attendings at your clinic/hospital? You should be able to get at least an informal answer to “what do you think I should do?”
Counterintuitively, daily ATG squats did in fact make my knees feel better.
It’s possible you have some tendon imbalances and/or tightness that’s causing your knees to operate a little off from their proper groove. I had some patellar tracking issues that I fixed by wrapping some “Mueller Jumper’s Knee” straps really tight around my knees before squatting. My body sort of relearned where the knee was supposed to be. Very non-scientific non-medical advice, but my experience.
I have recently recovered from some patella knee pain by just doing more mobility work. I think stretching my ITB and glutes was the key. I also use a voodoo band under my knee while doing bodyweight squats in my warm-up to “help sort out the junk”, as recommended by Kelly in mobilityWOD.
Afternoon Training
Single Arm Swings (5x10): all 5 sets with 28kg
Turkish Get-Ups (5x1): all 5 sets with 20kg I’ve taken a rest day from pull-ups as I struggled with them yesterday. I just did all get-ups with 20kg to continue working on technique.
Nutrition
2,300kcal
155g protein
I got quite a lot of calories from fruit today, hence the lower than usual protein.
Bodyweight: 96.0kg - I deserve that, I haven’t been eating properly over the last week.
[quote]pabergin wrote:
Have you noted any improvement in your pull ups as a result of doing all those get ups? [/quote]
I think my improvement in pull-ups has more come from doing pull-ups rather than anything else, although it’s obviously impossible to say for definite. I can’t see how get-ups would help pull-ups really, as they don’t work the upper back or forearms, but I could see one-arm swings boosting pull-ups.
Evening Training
Single Arm Swings (5x10): all 5 sets with 28kg
Turkish Get-Ups (5x1): 4 sets with 20kg, 1 set with 28kg
Nutrtion
2276kcal
210g protein
Bodyweight: 95.1kg
There’s really not been much to talk about recently. Training and fat loss is plodding along nice and steadily. Pretty boring log atm lol.
Plan for Australia
I feel that it’s very important that I keep doing ring pull-ups, single arm swings and Turkish get-ups while I’m in Australia because I haven’t been doing any of them for very long and I feel like the technical improvements I’ve made will be quickly lost with a month off. I’m actually going to take my rings with me as they won’t take up much room in my suitcase. I need to investigate whether there is a gym with kettlebells near where I’ll be staying.
Having said that I will dramatically reduce my training frequency to twice a week: I don’t want to waste my time in Australia inside a gym. To keep active on other days I’ll run once or twice a week - that should help maintain my fat loss and will be a good way to explore Melbourne.
In terms of fatloss I don’t have any concrete goals for while I’m away. I intend on cutting for many more months so I’m really not in any rush. Ideally I’ll be around 94kg when I get back, but I won’t really mind if I just maintain being around 95kg. The month after I get back my girlfriend will be away so it will be a great time to focus on dropping some weight.
The more weight I lose the more I realise how much I have to lose: dropping from 98kg to 95kg has given me some visual improvements but not nearly as much as I want. I think I’ll finish this cut around 90kg.
[quote]pabergin wrote:
Have you noted any improvement in your pull ups as a result of doing all those get ups? [/quote]
I think my improvement in pull-ups has more come from doing pull-ups rather than anything else, although it’s obviously impossible to say for definite. I can’t see how get-ups would help pull-ups really, as they don’t work the upper back or forearms, but I could see one-arm swings boosting pull-ups.[/quote]
Hey furo,
I made a peculiar observation in my training. I did two weeks with daily pull ups ending two weeks ago, then I significantly reduced pull up volume and worked the tgus for two weeks. Just the other day I noticed very significant improvements in my pull up starting strength. It could be a few things I suppose, so I figured I check in with someone who’s been doing pull ups and tgus.
Thanks pabergin and young n. Pabergin: that’s really interesting that you found that. I’ll be sure to keep an eye on it.
Simple and Sinister Day 19
Morning Training
Ring Pull-Ups: 8,5,5,3
Evening Training
One-Arm Swing (5x10): all 5 sets with 28kg
Goblet Squats (5x5): all 5 sets with 28kg
Nutrition
2,303kcal
199g protein
Bodyweight: 95.5kg (not fasted)
Everything hit a bit of a wall today. I didn’t manage the prescribed pull-ups for the first time (8,7,6,5,4); I had knee pain throughout the day so substituted TGUs with goblet squats and I’m really hungry now having hit my allocated calories.
Afternoon Training
One-Arm Swing (5x10): all 5 sets with 28kg
Goblet Squats (5x5): all 5 sets with 28kg
Ring Pull-Ups: 5x5
I took it easy today. I wanted to exercise before my journey, to help me sleep etc, but I didn’t want to risk hurting anything and then getting cramped up in a plane.
I’m leaving for the airport in two hours. I’m really excited, but I hate flying. What an opportunity though, I can’t wait to get there.
For a while now I’ve been considering a new training routine, drawing on my experiences with new exercises and with minimalist training. My idea is to do 2 alternating days (upper and lower) with each day just consisting of 2 exercises: a barbell strength movement and a second high volume movement. I’m thinking of this:
Lower
Barbell Front Squat: 5x5
Kettlebell Swing: 10x10
Upper
Barbell Bench Press: 5x5
Ring Pull-Up: 50 Total Reps
I feel like that could be a fun, efficient and effective way to make drastic strength and physique improvements. I’d be interested to hear others thoughts.
Melbourne is awesome, although I’ve gone straight into working 9-5 which really sucks. My mind is really not on it with jetlag and being in holiday-mode. I heard most supervisors let you take loads of time off on your elective but it doesn’t look like that will happen for me.
I went to Doherty’s gym this evening, on theBird’s suggestion. It was cool, saw the biggest guy there I’ve ever seen.
I did a deload-type session as I’m exhausted.
Back Squat
60kg: 5x5
Neutral Grip Pull-Up
BW: 5x5
Overhead Press
40kg: 5x5
Bodyweight: 94.9kg
I was originally going to do reverse lunges instead of back squats but on my first set my right knee clunked in a really weird way and now I have pain whenever I move. It hurt doing the squats but I just pushed through. This knee issue is so frustrating, I’ll see a physio when I get back and get sorted properly.
