As long as it’s Dowell dislocates and not any more knee dislocates. I hear they are overrated.
2 Likes
They are excellent at improving ROM through the patella though
1 Like
Monday 2nd of September
Day 13
Had like twenty minutes to train, so:
- Dowel dislocations
CG Legless Bench / CS DB Row:
- 20 x 10 / 0 x 0
- 40 x 5 / 0 x 0
- 60 x 10 x 3 / 17.5’s x 10 x 10
Hey man, that Thomas W Myers guy that you directed me to has some great info. Thanks for the recommendation.
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No problem at all, I’ve been reading Anatomy Trains lately. Have you seen/read it?
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I ran across a couple long excerpts from the book. You often hear ideas like “everything is connected,” or that there is no universal fix for “good” posture. But I’ve never seen the stringy tissues running up and down leg the ankle stirrup actually removed from a cadaver and laying on the table. With specific info on how it affects feet and knee tracking. Or the specific differences between bend, tilt, shift and rotation and how different combinations mess people up in different ways.
It’s like seeing the Big Picture for the first time vs fumbling around in the dark, feeling only a small piece at a time. Its kind of exciting and motivating to know I’m just barely scratching the surface of the information that’s out there and improvements I can make.
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Yeah, I’ve gotta say the dissections were both weird but super enlightening
There was a really interesting one that stuck out to me in regards to compensation for forward neck. Just a totally different way of thinking about posture, :o
Absolutely agree man. I had a bit of a chuckle when a PT at my gym said “he knew all the relevant anatomy”. Nah.
Friday 6th of September
Day 17
Still kicking a pretty brutal cold/flu, but physio cleared me for RDL/Stiff-Legs today and I was excited.
Beltless SLDL:
- 20 x 10
- 30 x 10
- 40 x 10
- 50 x 8
- 60 x 5
- 70 x 5
- 80 x 10
Nice and easy, now I can return to an actual structured program. Unfortunately I still don’t have full ROM through my knee so I can’t do what I planned. I’ll write a program up soon
Single-Leg Hip Hinge
- Lots of short sets on each leg
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Saturday 7th of September
Day 18
There must be a big bushfire around Brisbane, because the air was smoky/dusty as hell and my asthma was not happy about it.
Warm-Up:
- Rusin Shoulder Warm-Up
Swiss Bar Bench Press:
- 25 x 10
- 45 x 8
- 55 x 4 x 8
The last two sets ended up being way easier than the first two. I think that was from greasing the groove and CAT activation. Lots of room to increase next week.
Weighted Push-Ups / CS DB Rows:
- +10kg x 3 x 10 / 20’s x 3 x 13
Bradford Press / Pull-Ups off Mono:
- 20 x 2 x 10 / 10, 8+2
Asthma got too shitty with me so I called it there
1 Like
Monday 9th of September
Day 20
This was a great session
Warm-Up:
- T-Extensions
Beltless DOH Snatch-Grip Stiff-Legged Deadlifts
- Up to 70 x 4 x 8
Room for progression
Single-Leg Hip Hinges
- 40 total per leg: 8 x 5
Right-Leg Single-Leg Leg Press
- 50kg x 4 x 8
Left-Leg Seated Ham Curls:
- Don’t remember the weight: 4 x 15
Left-Leg Leg Extensions
- 9kg x 4 x 20
Just figured out I could do reverse sled drags instead of leg extensions. Yay
2 Likes
Wednesday 11th of September
Day 22
Warm-Up:
- Rusin Dynamic Warm-Up
- 10 Scap pull-ups
- 6kg x 10 KB Windmills
- 6kg x 10 Bottom-Up KB Press
Legless CG Bench
- 20 x 10
- 40 x 5
- 50 x 5
- 60 x 3
- 65 x 5 x 5
4th set misgrooved but the rest were decent
Band-Resisted Push-Ups / Cable Rows
- Green x 10 / 43 x 18
- Green x 8 / 48 x 15
- Green x 6 / 52 x 10
Those push-ups are hard
Plate Raises / Pronated Lat Pulldown
- 10kg x 3 x 10 / 43 x 3 x 10
Triceps Pushdown / Overhead Banded V-Bar Extensions
- 20 x 10 / 20
- 16 x 10 / 20
- 11 x 10 / 20
Triceps blew up
Long time no check. How’s study going? What’s up with ur knee
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I’m loving my degree, but midsems proved to me I need to work harder. I didn’t fail or anything, just not the GPA I know I’m capable of :/. But yeah, don’t get me wrong, I’m loving physio.
Dislocated my left kneecap about 3.5 weeks ago. Right now I’m in a brace for most of the day but can walk/move around without it. My lower body training is focused on keeping my left hip stable and strengthening my quads through the range I’ve got. Total rehab time could easily be another 9 weeks, but there’s still plenty I can do to keep myself occupied.
On that note
Friday 13th of September
Day 24
Warm-Up:
- Bunch of Single-Leg hip hinges and some shallow Bulgarian split squats
Beltless 2 plate deficit SLDL’s
- 20 x 10
- 40 x 5
- 60 x 5
- 70 x 5
- 80 x 3
- 90 x 3 hook grip
- 100 x 5 x 5
Supersetted 7 x 15 BPA’s and 4 x 5 Single-Leg hip hinges in there
Left-Leg Bulgarian Split Squats / Right Leg Leg Press
- 4 x 10 (5-5-5-0) / +50kg x 4 x 10
Managed to get about 60 degrees of knee flexion for the BSS
Reverse Sled Drags / Left-Leg Peterson Step-Ups
- Sled x 80m
- +20kg x 80m
- +40kg x 4 x 40m / 4 x 20
Left leg Seated Hamstring Curls
- 30 x 2 x 8
- 25 x 2 x 8
If I’m being honest the 30kg was too heavy, sticking to 25kg
2 Likes
Plenty of subjects to get that WAM sexier. Can’t say it’ll get any easier though
1 Like
Shit workout. I think I’ve “unadapted” to training fasted
Saturday 14th of September
Day 25
Warm-Up:
- Rusin Shoulder Warm-up
- KB Windmills
- Bottoms-Up KB Press
Swiss Bar Bench
- 25 x 8
- 45 x 8
- 52.5 x 5
- 57.5 x 8, 8, 8, 7
Felt so much weaker than last week
Push-Ups / Seal Rows
- +10kg x 6 / 40 x 10
- BW x 12, 8 / 50 x 2 x 8
Weak.
Lateral Raises / Pull-Ups
- 3’s x 2 x 15 / 2 x 4-1-3-2 cluster
Weak
Monday 16th of September
Day 27
This workout felt great, but about 10 minutes after it felt like someone took a hammer to the back of my kneecap. I’m willing to bet I pushed the depth too far on the BSS’s. Cutting them out in favour of TKE’s next workout
DOH Beltless Snatch-Grip SLDL:
- Up to 72.5 x 4 x 8
Superset 100 BPA’s
Left-Leg Hip Hinge / Left-Leg Calf Raises
- 4 x 10 / 4 x 10+5 BANA
Right-Leg Leg Press / Left Leg BSS
- 50kg x 4 x 12 / 4 x 15-20
Left Leg Hamstring Curls / Left Leg TKE’s
- 25 x 4 x 8 + 12 BANA / 5 x 20
Reverse Sled Drags / Sled Drags
- 40kg x 4 x 40m for each, no rest
2 Likes
Wednesday 18th of September
Day 29
Warm-Up: 2 rounds
- 15 ab Wheels
- 10 Half-squat Palloff presses
- 24kg x 40m KB Suitcase carry
CG Bench:
- Up to 67.5 x 5 x 5
Band-Resisted DB Push-Ups:
- Green band x 12, 9, 8
Cable Rows:
- 57 x 15
- 63 x 10
- 65 x 10
No idea where that strength came from. Maybe it was because my girlfriend was watching 
Bradford Presses / Lat Pulldowns
- 20kg x 10, 6, 6 / 47 x 3 x 12
1 Like
Friday 20th of September
Day 31
Warm-Up: 2 rounds
- Standing Ab Wheel: 10
- KB Renegade Row Hold: 3 x 10s per side
- Vertical Pallof Step-Outs: 6 per side
6-mat deficit Beltless RDL:
- 60 x 5 DOH
- 70 X 5
- 80 x 4
- 90 x 3
- 102.5 x 5 x 5 Hook grip
Bracing can still be better
CL DB Single-Leg RDL / TKE’s
- 5kg x 15 / 20
- 10kg x 12 / 20
- 15kg x 10 / 20
- 15kg x 12 / 20
IL DB Step-Ups to Mid-Shin / Single-Leg Seated Ham Curl
- bw x 10 left, 15kg x 15 right / 29 x 8
- bw x 10 left, 20kg x 12 right / 29 x 8
- bw x 10 left, 20kg x 12 right / 29 x 6 + 4 BANA
Reverse Sled Drag / Forward Sled Drag
- +50kg x 4 x 40m for both
2 Likes
Saturday 21st of September
Day 32
Warm-Up:
- Rusin Dynamic Shoulder Warm-Up
- KB Windmills
- Bottoms-Up KB Press.
Swiss Bar Bench:
- 25 x 12
- 35 x 8
- 45 x 8
- 57.5 x 4 x 8
Focussed on controlling the reps and this was easy
Plate Push-Ups / Seal Rows
- +10kg x 8 / 40 x 15
- +10kg x 8 / 45 x 12
- +10kg x 12 / 55 x 5 + 50 x 6 drop set
Lateral Raises / V-Bar Pulldowns
- 3’s x 3 x 15 / 45 x 3 x 12
EZ-Curls / Fat-Bar Banded Overhead Triceps Extensions
- Empty bar x 3 x 21’s / 3 x 15
2 Likes
Monday 23rd of September
Day 34
Warm-Up: 2 rounds
- Standing Ab Wheels: 7
- Pallof Presses: 10
- Suitcase Carries: 40m
- TKE’s: 20
Beltless SLDL:
- 60 x 5 DOH
- 70 x 5
- 80 x 5
- 90 x 5 hook
- 100 x 5
- 110 x 5
- 115 x 5
Did some left leg hip hinges and pistol squats to a high box
Step Ups to block + 25kg bumper:
- Left Leg: Bodyweight x 4 x 15
- Right Leg w CL DB: 25 x 12, 30 x 10, 40 x 6
Single-Leg Hamstring Curls / Single-Leg Leg Extensions
- 30 x 3 x 10 / 20 x 3 x 10
SA DB Row / Seal Shrugs
- 25 x 10 / 20 x 20
- 25 x 10 / 40 x 20
Plate Pinch-Grip Walks
- 10kg plates x 4 x 60m