Sorry to hear about your knee…
good luck and see what is wrong…
kmc
[quote]mjnewland wrote:
big trouble in lardasstown
my bad knee has been doing something new lately, when i am in the process of sitting down, it feels like one of the tendons in the area of the vastus medialis slips out of its channel or whatever its called. only on the way down, not the way up. Today, when I had been looking forward to a nice little squatting session, it happened on my first 2 warmup sets, 135 and 205. only on the way down. Course when something feels like it is exploding out from under your kneecap on the way down, kinda fucks up your head for the way up. i cancelled my workout and came back to the office. pretty scary. so, im gonna see if i can get someone to recommend a good knee guy in town. i’d prefer to rehab it as much as possible instead of/before surgery, but this is messed up, and I’m worried. guess i put it off for too long.
laters
ol[/quote]
That’s bad news, MJ. Thanks for the deets on the sled; that looks great.
Take care of the knee; you’ll be back soon enough (and better than ever, I’m sure).
5/15/09 DRAGGY-SLED!!
Oddly, my wierd knee issue thing doesnt come up when I do Ovarian Split Squats, or when I drag the sled. I did 22 of the OSS on my lame leg yesternight, a pr incidentally. This morning, I dragged my sled plus 20 lbs for a half mile in 13:29. It seems like cardio is supposed to last longer than that, but I would hate to spend any more time on it. may have to drag farther.
tomorrow, Militaries. Oddly enough, another excercise that doesnt bother my knee!
Whine Harder
john
John… sounds good on the knee
not being a doctor like they are in the strength forum- the knee might just be a bump in the road.
I know I pimp the foam roller hard- but its helped me allot my knees track all over- before I foam rolled
and now they keep a better path.
I also roll my feet- with a golf ball, and somehow that has cleared up some shin kneepain…
sled it looking good
kmc
It sounds like if you can keep the stress off the quads the knee feels okay with full flexion. Like kmcnyc says - foam rolling the quads and the Ilio-tibial band (the outside of the thigh) may fix you up.
k and skid, youre right, i dont roll enough. i got a tennis ball out for that twinge below my shoulder, and it seemed to help a bit. I just need to to make the time and do it. but i will not allow it to take time away from my snivelling
5/16/09 5/3/1 Military (3), 2d wave
Military:
5x 95/105
3x 120/135
150x 4
Accessory Military (supersetted with Pull Downs)
115x 10/10/10/10/6
Pull Downs:
165x 10/10/10/10
180x 10 ^
Side Raise (supersetted with reverse flies)
30x 10/10
Reverse Flies:
20x 10/10
Fatness: 290
Time: 60 minutes
Money set 1-rep equivalent: 170 (12 lb below best)
I was really surprised that my weight was down to 290. the scale at the gym was probably weighing a little light, since its electric. Iâ??ll weigh at the office tomorrow, where they have one of those mechanical doctor scales like the used for wrestling.
I was a little disappointed with the money set on militaries. It puts me 12 pounds below my current max. Military has always been a week lift, I have never put much effort into it until 5/3/1, and my shoulders have always been a little on the weak side too. So, I decided to add some extra shoulder sets at the end. I may do the same with bench, cuz I feel like I need a little extra tricep work.
I was really happy with the accessory militaries and pull downs though. My strength on that part is coming up. I figure its only a matter of time before my strength increases there translate to more PRs on the military.
According to my journal, its been like 3-4 months since Ive done raises. My shoulders are tres burnt as I write this on the following day. Good stuff!
Train Harder
John
5/17/09 DRAGGY-SLED!!!
I was hoping that my recent weight loss has something to do with me getting some kind of semi-aerobic activity. So, I decided to get a little more of it. I decided to drag for 20 minutes today instead of just doing a half mile. I also added another 8 pounds to the sled for 28 pounds. I did this because my understanding of this type of exercise is that the duration should be in the minimum 20-30 minute range, and since running is out because of my knee, I figured I would work up to dragging for 30 minutes.
Todayâ??s drag was sled + 28 pounds, 0.7 mile, 19:34.
I am going to Laramie for a few days tomorrow. Because of my recent knee trouble, I donâ??t know for sure if I will lift when I am there, since Tuesday is deadlift day. But, if the rental car we are driving has a big enough trunk, I am taking the sled with me.
I confirmed my weight at 290 with the scale at the office. My current fat loss goal is to get to 278 (125 kg) while continuing to increase my lifts. I have tried to cut out most of the treats that junk my diet, but I am not cutting back on protein. I think that a combination of lack of sustained exercise and consistent diet cheating is what has stymied my fat loss. I tend to cheat more on trips, so this trip will give me an opportunity to show some cajones and keep to my diet.
This week has been my most consistent week for sled dragging. I have dragged every day that I had scheduled (wed, fri, sun). I feel pretty good!
Train Harder,
john
Keep up the cardio John, it will make everything better in time. Sorry to hear about the knee, sometimes the body does weird things and then goes back to normal, let’s hope for that. Stay strong and keep dragging brother.
I’m in the same boat on military. I think I’m back to making progress again (we’ll see next Wednesday) on 5/3/1, but it stinks knowing my shoulders are so weak. Nice work on the GPP, and stick to the diet! They really only have beef and beef-products in Laramie, though, right?
[quote]mjnewland wrote:
I gave instructions on how to make a dragging sled out of an old tire (old tires are free at the tire store) along with a list of hardware, and some ideas on pimping the sled. Its different from a steel sled, because the rubber tire gives more friction on the cement than a steel sled would. right now, I am keeping the weight light, because I want to make sure I pull it for a half mile.
I will add some weight each time I drag, then start going for time. I love dragging the sled because it gives you an hours worth of walking in 15 minutes. It also gives me an opportunity to make sure I bend my left knee when walking, which I didn’t do for a long time, so I consider it part of my rehab. My goal is to drag the sled before work 3 or 4 days per week, or however many non lifting days I have.
I am trying to go for a fast walk of 30-45 minutes a couple nights per week, on nights that I dont work. That doesnt always work out, and its easier to make sure I drag the sled cuz i do it first thing in the morning. i will try to find my article on building the sled and post the link.
old lardass[/quote]
I’ve book marked that page, that’s the sled I intend on making for myself. Sounds easy enough.
Hope your knees are well John!
thanks for all the well wishes. its late in laramie, and as usual, instead of sleeping, I am screwing off on the internet. my sled would not fit in the car, so I made one tonight that I will hide in Laramie since I am up here once per month. today was a driving day, so no sled dragging. I’ll get up tomorrow, I found a great place to drag. I’ll try to go 12 minutes out then back. i borrowed 40 lbs of weight from the weight room at our office to load the tire.
its a bigger jump cuz this sled will be lighter. bigger tire, but no wood bottom and no chain. I bought a 75’ rope, cut off a 18’ for a lead, and used the remaining rope doubled over 4 times in an endless butterfly, as shoulder straps. hope they don’t hurt too bad, walmart did not have the same tow strap that I used last time.
tomorrow night after work, I get to do my favorite thing at my favorite tiny gym - deadlift with 100 lb plates, knees allowing. the knee tendons only seem to pop on the way down in a quad dominant status. I sit way back when I deadlift for just that reason, so i am hoping to be able to get a decent workout in. the lack of eccentric portion should also help.
train more old schooler
old lardass
5/19/09 DRAGGY-SLED!!
you know, doing any kind of cardio at 7,000 feet is a lot different than doing it at 4500 feet. dragged .8 mile in 28 minutes. that is 9 extra minutes for the last .1 mile. I have chalked this up to altitude. This was done with new sled + 40 lbs. tomorrow I am only using 30. Hope I can deadlift tonight…
Altitude sucks.
I felt is this summer fo sho.
I like the fact that you took a sled with you to train while traveling
that is awesome.
kmc
Nice job OL, that dragging sounds like fun, I’ve gotta get going on making one.
[quote]kmcnyc wrote:
Altitude sucks.
I felt is this summer fo sho.
I like the fact that you took a sled with you to train while traveling
that is awesome.
kmc[/quote]
no, you dont understand. i drove up here with a coworker, and my sled wouldnt fit with our stuff.
so I built a brand-new sled that I will leave at the office here, and use it when I come up.
Aha
that is even cooler. I like how serious you take your training.
reading is fundamental
kmc
5/20/09 DRAGGY-SLED!!!
sled + 30 lbs, .7 mile, 23 minutes. This sled really grips the road, so I don’t need as much weight. it really kicked my butt yesterday, today, just challenging.
I did not deadlift with 100 lb plates yesterday. i just felt like crap, and with my knee acting up, i decided to take a pass. I’ll try to DL tomorrow in my regular gym, see how my knee feels. I will be up here again in like 4 weeks.
Train harder
john
5/21/09 5/3/1 Deadlift (3), 2d cycle
Deadlift:
5x 135/225
3x 265/300
340x 5
Fatness: 293
Time: 30 minutes
Money set 1-rep equivalent: 397 (9 lb below best)
Wow. Lots of fun stuff. No time for anything but the core lift. I was really tentative because of my knee, but I made an extra effort to sit back, and all was well.
I got the referral to the knee doc. Now I just need to make an appointment
Its starting to get a little hot here in the desert lands, and its always a bit of an adjustment for me, but I love summertime in the desert, its my favorite. But the good news is that I have 3 days off from both jobs, in a row. I am really looking forward to it. Nothing planned but a couple hours of chores so far, but I am pretty sure weâ??ll be going up to the mountains at least one day.
When I got to Laramie on Monday, I realized that I had forgotten 2 things. The power supply for my laptop, and my cell phone. I was able to â??buddy breatheâ?? with a couple others that had the same model of lappy, so I was able to work. Then, when we were 2 hours into the drive home on Wednesday, I realized that I had forgotten the rest of my laptop in Laramie. I used my own computer for work yesterday, and my laptop arrived this morning. The week was productive, but dang. I could not have felt any dumber than I did this week.
I was supposed to drag the sled this morning, but I just felt pretty beat up, and took the morning off. Iâ??ll get up before the rest of the family tomorrow and sneak out to the gym to bench. Tuesday is squat day â?? I will try to do some box squats Westside style, because they dont seem to hurt my knee too bad. If that doesnâ??t work, then I will replace squats with good mornings.
I hope everyone has a great Memorial Day. Semper Fidelis.
Grow Old Harder,
john
5/23/09 5/3/1 Bench (3), 2d cycle
Bench:
5x 135/175
3x 205/305
265x 3
I did the â??Im Not Doing Shitâ?? accessory template. I got my reps and left.
Had a great holiday, spent lots of time with the family. I hope everyone else was happy too.
Slack harder,
john