Star Complex WK1
Fri pm
Bench
top half 77kg x 4 4 4 4
bench 65 x 4 4 4 4
speed bench 45 x 5 5 5 5
med ball throw 3kg 10 10 10 10
plyo pushup 10 9 10 8
DL
dl top half 95kg x 4 4 4 4
dl 75 x 4 4 5 4
power snatch 40 x 4 4 4 4
jump dl 25 x 10 10 10 10
broad jump 10 10 10 10
WK2
Mon pm
warmups box jumps and bandwork
OHP
Seated ohp top half 52kg x 5, 5, 5, 5
ohp 40 x 5, 5, 5, 5
push press 40 x 5, 5, 5, 5
medicine ball 3kg o/h throw x 10, 10, 10, 10
plyo push up x 10, 9, 9, 10
Squat
top half squat 75kg x 5, 5, 5, 5
front sq 55 x 5, 5, 5, 5
power snatch 40 x 5, 5, 5, 5
jump sq 17kg DB x 10, 10, 10, 10
vert jump 4 x 10
Mon am
30min bike ride
(Massage & Chiro mid arvo)
…
Tues am
BW 67kg
CT’s Star Complex WK2
Tues pm
warmup box jumps + bandwork
DL
dl top half 100kg x 5 5 5 5
dl 80 x 5 5 5 5
power snatch 40 x 5 5 5 5
jump dl 20 x 10 10 10 10
broad jump 10 10 10 10
Bench
top half 77kg x 5 5 5 5
bench 65 x 5 5 5 5
speed bench 45 x 5 6 6 6
med ball throw 3kg 10 10 10 10
plyo pushup 10 10 10 10
CT’s Star Complex WK2
thurs am (fasted - prior to breaky)
warmups box jumps and bandwork
Squat
top half squat 75kg x 5, 5, 5, 5
front sq 55 x 5, 5, 5, 5
power snatch 35 x 5, 5, 5, 5
jump sq 17kg DB x 9 9 9 9
vert jump 4 x 10
OHP
Seated ohp top half 52kg x 5, 5, 5
ohp 40 x 5, 5, 4
push press 40 x 5, 4, 5
medicine ball 3kg o/h throw x 10, 10, 10
plyo push up x 10, 9, 8
…
Wed pm
20min bike ride
Managed to sprain my right pinky finger last night playing footy.
with 40mins cardio
CT’s Star Complex WK2
Fri pm
warmup bandwork
Bench
top half 77kg x 5 5 5 5
bench 65 x 5 5 5 5
speed bench 45 x 6 6 6 6
med ball throw 3kg 10 10 10 10
plyo pushup 10 9 9 9
DL
dl top half 100kg x 5
dl 80 x 4 - end session. back/hammies iffy.
stinking hot in the shed. bah!
Mon pm
Foam rolling, stretching
Sore as from cricket sat, first time keeping for the year (regular keeper had a wedding). 250+ squats along with batting, etc. Good win though.
CT’s Star Complex WK3
tues pm
warmup some ohp
OHP
Seated ohp top half 52kg x 5, 5, 5, 4.5
ohp 40 x 5, 5, 5, 5
push press 40 x 5, 5, 5, 5
medicine ball 3kg o/h throw x 10, 10, 10, 10
plyo push up x 10, 9, 10, 10
warmup some squats
Squat
top half squat 75kg x 5, 5, 5, 5
front sq 55 x 5, 5, 5, 5
power snatch 35 x 5, 5, 6, 5
jump sq 20PL 4 x 10
vert jump 4 x 10
20min walk with the missus.
CT’s Star Complex WK3
Wed am (fasted, coffee prior, protein shake only during)
some bandwork
DL (warmups 35x3 75x3 83x3)
dl top half 95kg x 5 5 5 5
dl 75 x 5 5 5 5
snatch high pull (from hang) 35 x 5 5 6 6
jump dl 20pl x 10 10 10 10
broad jump 10 10 10 10
Bench (warmups 45x5 65x4)
top half 77kg x 5 5 5 5
bench 65 x 5 5 5 5
speed bench 45 x 6 7 7 7
med ball throw 3kg 10 10 10 10
plyo pushup 10 10 9 8
I tore my ACL in my left knee Wed night playing footy with mates. Landed with a slight twist and heard a pop. Then down I went like a sack of spuds…
Shattered.
In the best shape of my life currently, and this is massive challenge not being able to play sport for the next 12 months.
Will be staying positive. And tying not to drink too much beer while on the couch!
Will likely continue with upper body work, but obviously nothing on the legs.
Was halfway through CT’s 6 weeks to superhero too. Brutal but great program. But nothing compared to 12 months recovery time for the knee.
On crutches atm. Have full private health so a reconstruction will happen asap (specialist appointment early next week, likely operation within a fortnight).
Still here on TNation, thanks for reading for those of you who follow my log. I will be following all your logs too.
Oh no, that sucks. Sorry to hear about the ACL.
I’m glad to see you’ve already decided to stay positive, though.
Plenty of options available for upper-body work…if you run out of ideas, I’d be glad to help.
Good luck with the surgery. I would have no idea what a fortnight was, but I’m a tennis fan and I’ve watched enough Wimbledon tournaments to know that you’ll be through it within the next two weeks.
Sorry to hear about the injury buddy.
Keep strong. Treat this as a bump in the road or another obstacle in your path to greatness.
Im sure all the t-members will help you get through this period with some appropriate training programs.
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Thanks chaps. Appreciate the positive vibes.
Hobbling still but only need 1 crutch for longer walks. Around the house is ok now with no crutches.
Operation confirmed for this Friday. Then rehab commences. Along with some upper body work.
Operation is tomorrow.
Pretty much off the crutches now. But back on them after the op for up to 2 weeks. Wear a knee brace up to 6wks.
…
Wed pm
(Mini session)
Shoulder shocker 3 x 10
Some DB fly’s
Chins
3 x 8
Update post op:
Operation went well. No issues or complications.
Off crutches after 4 days. Just a knee brace now.
No pain except if I walk around too much on the leg.
Getting more mobile now so should be back into upper body work in the coming days.
[quote]raven78 wrote:
Operation went well. No issues or complications.
[/quote]
Thats great news!
Onwards and upwards!!
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Thanks Birdman.
Plenty of rehab work ahead for me. Getting a little bit more activation in the left quad which appears to have taken the brunt of the surgery and lack of use thereafter.
First proper session back in the shed this morning pre breaky.
BW - down to 65kg. Copped some food poisoning last week so lack of food for a day or so would not have helped.
Wed am (semi fasted)
Bench
45kg x 5
45 x 15
45 x 15
45 x 15
45 x 15
BW Reverse Fly & Curl
x7
x8
x9
Pullups
x3
x4
x6
x6
Shoulder shocker
10kg Plate, 5kg DB’s
2 x 8
Thurs am
Pulls ups x 7
-ss-
Curls / Hammer curls x12
4 sets.
Plenty of DOMS today.
Mon noon
Surgeon followup today. All good on the knee.
Some swelling still, but normal for only 2 weeks since operation.
Knee brace can come off when I want now. Thankful for that!
Continuing with my rehab, plus upper body work.
Rehab rehab rehab…
Physio work starts Monday.
Gaining a little more mobility in the knee every day. Some extra swelling today around the knee cap/lower quad.