My computer is having some sort of episode; shoot me a question and I’ll answer if it lets me!
Stay strong
MR
My computer is having some sort of episode; shoot me a question and I’ll answer if it lets me!
Stay strong
MR
Anyone? Am I REALLY that boring?
Mike I posted this in the strength forum but Ill post it up here again since you are well versed on the subject!
I hurt my knee recently and haven’t been able to put any load on it going past 90 degrees for about a week. I took a back off week anyway and just did some lighter higher rep stuff.
I am currently doing WS4SB again and was hoping for some suggestions for leg day. I can still deadlift especially RDL and SLDL’s which are no problem despite my knee. The pain rules out most unilateral leg exercises and I cannot do my max effort squat exercise, has anybody any suggestions for splitting up my ME Leg Day without squatting movements. I don’t want to give up on legs and since I can still deadlift I think I should. What about exercises for quads? I think I’ll be out of squatting action for at least a month.
Do you have any idea what the injury is? How did you do it? What areas hurt?
If you could give me more info, we could figure out what’s going on and get it fixed, rather than training around it.
Stay strong
MR
[quote]ConorM wrote:
Mike I posted this in the strength forum but Ill post it up here again since you are well versed on the subject!
I hurt my knee recently and haven’t been able to put any load on it going past 90 degrees for about a week. I took a back off week anyway and just did some lighter higher rep stuff.
I am currently doing WS4SB again and was hoping for some suggestions for leg day. I can still deadlift especially RDL and SLDL’s which are no problem despite my knee. The pain rules out most unilateral leg exercises and I cannot do my max effort squat exercise, has anybody any suggestions for splitting up my ME Leg Day without squatting movements. I don’t want to give up on legs and since I can still deadlift I think I should. What about exercises for quads? I think I’ll be out of squatting action for at least a month. [/quote]
Ok sounds stupid, but I literally woke up one day and it was really sore. I noticed my usual going up steps two at a time was agony. I tried some bodyweight squats and just couldn’t. Its not bad just walking around but as soon as I bend my knees a significant amount with weight it hurts like hell.
I dunno what the injury is, I can still run on it even with a good bit of discomfort when running quite fast (have not sprinted full out on it for good reason). I really have no idea what to do about it other than let it heal mostly by itself.
Also forgot to say, the pain is located above the kneecap. When I squat down I feel it sharply.
Mike - What’s your opinion on prework out & postwork out nutrition? I’m 46 years old and I doing a WSB type of program.
Are you hurting in the front of the knee or the back? Inside or outside? If it’s the front I’d say you probably have issues w/either the hip flexors or quads.
Again, just because you CAN train on it doesn’t mean you should. Let’s get this figured out and get you back to normal training!
Stay strong
MR
[quote]ConorM wrote:
Ok sounds stupid, but I literally woke up one day and it was really sore. I noticed my usual going up steps two at a time was agony. I tried some bodyweight squats and just couldn’t. Its not bad just walking around but as soon as I bend my knees a significant amount with weight it hurts like hell.
I dunno what the injury is, I can still run on it even with a good bit of discomfort when running quite fast (have not sprinted full out on it for good reason). I really have no idea what to do about it other than let it heal mostly by itself.[/quote]
To be honest, I’ve always done the post-workout thing, but since Barr’s article, he’s really thrown a monkey wrench in my program!
Obviously, proper nutrition is vital. I’m waiting until I see his next article before I make any sweeping changes to my current nutritional program, though.
Stay strong
MR
[quote]AlanR wrote:
Mike - What’s your opinion on prework out & postwork out nutrition? I’m 46 years old and I doing a WSB type of program.[/quote]
Mike, I’d actually like to thank you and all the others who have helped me over the last month or so in my research for an upcoming bench meet. I have gotten advice on my gear, shoulder impingment, supplements, and technique for free from you, CT, EC and others(can’t remember everyone). This is a great site, none like it anywhere.
-John
Exactly - Barr’s article rocked my world of post workout knowledge.
Let’s try this. What’s your opinion of restorative workouts?
I perform one max workout per week and one dynamic workout per week. At my age I find this lower volume works well. In addition to this I like to do one or two “restorative” workouts per week. This consist of high rep band exercises, Cook’s hip extension, band walks, hip thrust and some ab & back exercises from Sturat McGill’s book.
Front and top of knee above the knee cap.
No problem at all bro; I’m just glad I could help YOU out!
You’ve got to understand that we aren’t doing the PT stuff because we have to, but because we WANT TO! There’s definitely something cool about being able to work more closely with our readers.
Keep up the good work and keep learning!
Stay strong
MR
[quote]fedaykin wrote:
Mike, I’d actually like to thank you and all the others who have helped me over the last month or so in my research for an upcoming bench meet. I have gotten advice on my gear, shoulder impingment, supplements, and technique for free from you, CT, EC and others(can’t remember everyone). This is a great site, none like it anywhere.
-John[/quote]
I love restorative workouts, as long as you keep them short and sweet!
It sounds like you are really in-tune with what works for you, and that’s great. You could probably get away with adding in some heavier assistance work if you need to bring up a lagging bodypart, but I wouldn’t change too much if it’s working for you.
Stay strong
MR
[quote]AlanR wrote:
Exactly - Barr’s article rocked my world of post workout knowledge.
Let’s try this. What’s your opinion of restorative workouts?
I perform one max workout per week and one dynamic workout per week. At my age I find this lower volume works well. In addition to this I like to do one or two “restorative” workouts per week. This consist of high rep band exercises, Cook’s hip extension, band walks, hip thrust and some ab & back exercises from Sturat McGill’s book.[/quote]
Hey Mike,
I train a MMA group and as such have observed that in the beginning a practitioner gets the most bang for his buck just training MMA. The MMA training stimulates physical adaptation, but as everything else, only for so long. When the practitioner shows signs that further improvement slows or stops, that is when they add strength and or stamina training, depending on what is weakest.
That observation got me thinking… mostly a scary thing. If a person was interested only in powerlifting, should s/he focus on doing the power lifts like my MMAs do MMA? i.e. get the best bang for their buck by just doing the PLs, ala Volume of Strength by CW, or the other Russian inspired programs that have you do LOTS of the lifts. After that method ceases to improve the lifts, switch to a conjugate or undulating approach?
I’m thinking if I want to improve my squat, that early in my training, moocha practice squating would be great, then after some time weaknesses would surface and I wouldn’t get the same benefit. As such, time to do Westside.
What do you think?
Rolo.
I definitely think you have something going on either with your hip flexors, quads or both. Try some of my stretches from the “Hardcore Stretching” routine, as well as some foam rolling for the same areas. You can check out EC and I’s foam roll exercises in our “Feel Better for 10 Bucks” article. Good luck and let me know how it goes!
Stay strong
MR
[quote]ConorM wrote:
Front and top of knee above the knee cap.[/quote]
Mike, thanks for your time.
i have a friend who has backed off twice in three years of lifting. the first time he took a week off from lifting to failure for many weeks. when he came back he was about 10% weaker and made even slower progress than before.
the second time he went from a couple reps shy of failure Waterbury-esque program to a 70% drop in volume. despite consuming less calories and doing much less lifting he added size and strength.
for a while ive been trying to figure out this overreaching/supercompensation thing, but this has me irked. ive gone through a lot of possibilities why his week off following failure training was negative, but none of them satisfy me. why do you think a week off was really bad for him, but a deload was good?
Rolo,
I agree with you 110%. I feel like a lot of rookies/intermediates want to get to esoteric with their lifting. They read about Westside, so they stop squatting, benching, pulling, etc. and can’t figure out why they aren’t getting better when it comes to the meet. Problem is, they don’t have the motor skills down in those lifts to be successful. These are often the people who say “Westside sucks!”
These people need motor control, pure and simple. Wanna drive up your squat? SQUAT. Same with bench and deadlift. You need to really learn the ins and outs of the movements.
Now, once you have your technique dialed in, Westside can really be of benefit. As well, you’ll be better able to figure out WHAT your weaknesses are and WHAT you need to do to fix them. Of course technique is a dynamic thing and always needs to be addressed, but these guys will get more benefit from bringing up weaknesses than just training the traditional lifts.
I’m sure you’ll have people who disagree with me, but this is how I see it. I’ve seen people get to the top using every program known to man, I just think the principles Westside uses, when applied properly, can give amazing results.
Stay strong
MR
Am going to start a hardcore stretching routine, I am quite inflexible but never realised that bar pulling a muscle this could cause such problems with a seemingly unrelated bodypart!
Thank you for your help.
As per my original question, you recommend avoiding leg work altogether until the problem is sorted even though I can perform some movements with no problems? Just stick to upper body stuff?
Wufwugy,
One reason could be that the week off did nothing because he was so far overtrained. Just b/c you take a week off, if you need a month or more off, simply isn’t going to do all that much in the grand scheme of things. It’s a start, but not enough.
As well, the body & neuromuscular system still need stimulation of some sort. Whether it’s light lifting, shooting hoops, or just being active, there’s a big difference between a deload and just laying on your ass for a week. If he did the latter, he could’ve just been a little flat.
Hopefully this makes some sense and you can figure this guy out!
Stay strong
MR
I posted this on the wrong thread so here goes again
do you have any way to measure recovery for strength training besides just hitting the weights agin and seeing how it feels?
i am looking at ways to find my optimal frequency for strength training
thanks
[quote]Mike Robertson wrote:
My computer is having some sort of episode; shoot me a question and I’ll answer if it lets me!
Stay strong
MR[/quote]