He’ll just have to toe the line.
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Obviously I waited too long to drop back in here - huge congratulations on the birth of your son! Every day now gets to be the best day of your life.
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Thank you! I’m thankful to have some time off work this summer to be able to spend a lot of time with him watching him grow. He is 1 month old tomorrow and it seems like he has already changed so much!
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This deserves way more than 5 likes
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Alright, so I think I’m going to give this little mashup a run over the next 8 “weeks”. Two cycles of 5/3/1 for squat/press, 1 cycle of Pwn’s ROM progression for deadlift and two cycles of MB’s Bench Program.
“Weeks” is in quotations, because I’m just going to get these workouts in when I can. I won’t be sticking to any particular day of the week, just getting the work in when life allows.
It may take a week or two to dial in the volume/intensity of supplemental work with this little mashup, but it looks OK on paper (screen?).
Day 1
Squat (5/3/1) - Using knee wraps on occasion
Squat Variation 3-5x5-10
Assistance: Dips x 50, chins/row variation x 50
Day 2
Press (5/3/1)
Press Variation 5x10/rows 5x10
Assistance: Ab work x 50, single leg work x 25/leg (optional)
Day 3
Deadlift (ROM Progression from @T3hPwnisher’s Blog - Google “Mythical Strength ROM Progression” for specifics)
Deadlift Variation 3-5x5-10 (Will play this by ear, I have a feeling the ROM Progression AMRAP will kick my ass)
Assistance: Dips x 50, face pulls x 100
Day 4
Bench Press
Will be following Mark Bell’s free “Stronger in 30 Days - Bench Press Cycle” from his website. I was looking for an excuse to play with my SlingShot, so I’m going to give this program a run.
Program comes complete with warmups and accessory work.
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Bench Workout 1
Bench
135 x 10
185 x 5
225 x 3
265 x 6
265 x 6
265 x 6
265 x 6
Pleasantly surprised with this. I was a little worried when I saw 265 x 6. Ample rest between sets helped, last rep was slow.
Red SlingShot Bench
280 x 3
280 x 3
280 x 3
280 x 3
These reps all moved fairly quickly.
SUPERSET
DB Incline press
70 x 10 x 4sets
BB Bent Rows
185 x 12 underhand
205 x 10 overhand
205 x 10 underhand
205 x 10 overhand
SUPERSET
Rolling Triceps Ext
50 x 10
35 x 10 x 3sets
Lat Pulldowns - Greed Medium Band
10 x 4sets holding peak contraction
SUPERSET
SlingShot Pushups
25 x 4sets
Basically free falling from the top to get rebound out of the bottom. Triceps were fried.
Cable Facepulls
50lbs x 25 x 4sets
Soaked by the end of this workout. Took 1hr 5min from the beginning of my first working set. Felt good to get back at it, been a week since my last workout.
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Tonight’s dinner. Many more sweet potato chips were had than what is shown.
Here are a bunch of random meals from the past few weeks that I’ve failed to post.
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Yum!
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Back Squat
135 x 5
225 x 5
275 x 3
315 x 5 (threw my cheap no-name wraps on for this set for shits n’ giggles)
355 x 5
405 x 3
The wraps weren’t overly comfortable. Seemed to have ample stopping power (at least at 315lbs), really seemed to bite into the back of my leg, not sure what ‘normal’ is supposed to feel like yet. I lost my phone this weekend so I couldn’t look up that proper wrapping video to be confident that I was even doing it right. That’s why I only used them for the one set.
I was hoping to hit 5 reps at 405, but second rep wasn’t clean, so I hit the third and called it.
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Wasn’t locking out at the top. These weren’t overly difficult but they pumped me up pretty well and woke up my squatting muscles.
SUPERSET
Dips
10
10
10
10
10
DB Rows
80lbs x 10
80 x 10
80 x 10
80 x 10
80 x 10
Sleep is very limited right now, running on fumes but happy that I was able to slip this one in even if strength wasn’t where I was hoping it might be.
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Normal. I get bruises
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Today around 1pm, my right knee started flaring up. I wasn’t sure of the cause exactly, possibly irritated from my squats yesterday and I just didn’t notice until I was on my feet for the morning. Was it something I did during that single set using the wraps? Now at 9pm, I can barely get out of the chair and get up the stairs. Any sort of leg extension causes an acute pain coming from the area under my patella near where my VMO attaches.
This seems odd, that there was no pain when squatting yesterday, or for 24 hours later…but now it quite painful?
Icing it now and going to do some light bodyweight leg movements tomorrow to push some blood to it. I’m really hoping a good night’s sleep will solve most of this problem.
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Oh man… I know some say that the wraps can restrict or change the movement of the patella or cause it to press hard towards the joint, both of which aren’t good and can cause pain. For some, it’s a non-factor. I’m not really sure as I have never used wraps, but that’s the reason why I avoid using any knee sleeves too as much as possible when playing sport. Anyway, Hope it’s just irritated and nothing serious
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yer that doesn’t sound great. Hope its nothing sinister
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Thanks @simo74 and @whang. I woke up at 2:30am in extreme discomfort. Advil, Tylenol and ice are on the menu right now.
I woke with pain in my knee earlier this week, but chalked it up to just sleeping on it wrong. I suppose I may have had a pre-existing aggravation that I have just further inflamed via squats (a set with knee wraps plus more volume than I typically do likely didn’t help!).
If I am not feeling better by the time the walk in clinic opens, I may venture into town to have it looked at.
After looking at some knee diagrams and the pain becoming more acute, I would say that it is pain at the location of the quadriceps tendon. To me, that seems like good news since it isn’t completely ruptured so this will likely just be a rest (possibly with a brace), ice, recover injury for a couple/few weeks. Clearly trying to remain optimistic for now…
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Do note however that these aren’t always accurate, but at least they can give you a rough idea. Diagnosis can still change when a physician takes a look at it.
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That’s no good. Hope it’s an easy fix
Sorry to hear about the knee. @whang might be on to something with the patella tracking thing. It makes sense. If the patella is restricted then it can grind against other things. It could have been stuck “down” by the wraps and stretched your tendon more than it liked.
Hope it calms down soon.
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I’m really sceptical that a few wrapped sets with relatively soft wraps would do this. I can see regular wrapped squats, with a wrapping technique that does push the patella inwards, could do this after a long time but it would take a while.
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One thing, now I think about it, that the wraps could be doing to cause the pain is causing knee cave early in the concentric. I often see (and I’ve experienced it myself) people have their knees cave much more in wraps than without and I put it down to the wraps taking a lot of work away from the quads. If you don’t very consciously open your taint and/or drive your knees out when wearing wraps chances are your knees will come in some.
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