Raven78's on the set of the Living Dead

Training Over 35 Lifter
261

@Capt. Thanks for dropping by again mate. Grip wise, palms facing away from me, width just outside shoulders I’d say typically. Once I’m gassed out, I’ll switch to chins or supp grip for a few more reps usually.

Mon am (commercial gym - w/ trainer ACL recovery)

First session with a PT for my knee.

Light weights, strict form, sweating plenty for such piddly weights…

Bike warm up 5mins

1A. Leg Press
40kg
3 x 10

1B. Calf Raises
40kg
3 x 10

  1. Hamstring curls
    20kg
    3 x 10

  2. Leg Extension (2s holds at top)
    15kg
    3 x 10

4A. Cable kicks - backwards
1.25kg (such a light weight, so brutal)
3 x 10

4B. kicks - side
1.25kg
3 x 10

  1. Balance board/single leg > ball throws to tampoline
    x50

  2. Squats +6kg med ball
    x30

  3. Squats - single leg quarters
    x20

  4. Step ups -side
    x20

…

Will start rotating these into sessions at home too.
3 month surgeon checkup at lunchtime - he is happy with ligament movement, same as the other knee.
125 degree motion (compared to 130 for right) so almost there.

262

[quote]raven78 wrote:
3 month surgeon checkup at lunchtime - he is happy with ligament movement, same as the other knee.
125 degree motion (compared to 130 for right) so almost there.[/quote]
Good news buddy. You make me proud.

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263

@thanks Birdman!

Tues noon (commercial gym)

Conditioning work w/ 17.5kg BB:
hang clean
DL
OHP
Front squat

2 rounds with plenty of reps of above.

…

1A. Leg Press
40kg
3 x 10

1B. Calf Raises
40kg
3 x 10

2A. Balance board/single leg > ball throws to trampoline
x50

2B. 1Squats +6kg med ball
x30

2C. Dips BW
15, 10+5, 5+6

3A. Squats - single leg quarters
3x10

3B. Step ups -side
3x10

4A. Cable kicks - backwards
1.25kg
3 x 10

4B. kicks - side
1.25kg
3 x 10

5A. Hamstring curls
20kg
3 x 10

5B. Leg Extension (2s holds at top)
15kg
3 x 10

6A. Incline HS Press
+10kg
x10
single cross arm
2 x 10
x6 (w/ 5 sec negative)

6B. Rear laterals - countdowns with hold 5’s
5 + 5 sec hold >… > 1 + 1 sec hold
x2

…

Hydrotherapy session after, more new moves including catching balls whilst balancing one legged on the wobble board, etc.

264

Wed - off

Thurs noon (commercial gym)

Pull Heavy

Conditioning work w/ 17.5kg BB:
DL > hang clean to OHP > Front/back squat
10 reps each, 2 rounds x 2 sets
(i.e. 40 reps total x 4 movements)

…

Knee Rehab 101 (same leg work as previous posts) plus:

1a. Pull ups
BW x 6
+10kg x4, 4, 4, 4 (+3 supp grip)

1b. Face pulls
10kg x 10
17.5kg x 8
21kg x 8, 8, 8 > 10 x 8 ease down

2a. Rear laterals 4’s
x5, 6, 7 (+2 w 5s holds at end)

2b. DB 1 arm rows
24’s x 8, 8, 7

265

Fri noon (commercial gym)

Push light

Conditioning work w/ 17.5kg BB:
DL > hang clean to OHP > Front/back squat
10 reps each, 2 rounds x 2 sets
(i.e. 40 reps total x 4 movements)

…

Knee Rehab 101 plus:

1a. Dips BW
12, 10, 8

1b. DB OHP
10’s x 10, 10, 8 (w/ hammer curls too on last set)

2a. Squeeze Press
7’s
3 x 8

2b. HS one arm press
+10’s
3 x 8

…

Then hydrotherapy session for knee.

266

Tues am (on the set of the living dead)

Pull light

1a. Conditioning work w/ 20kg BB:
DL > hang clean to OHP > Front/back squat
10 reps each, 2 rounds x 2 sets
(i.e. 40 reps total x 4 movements)

1b. bandwork
3 x 20

2a. Pullups BW
4 x 7

2b. Facepulls 14kg
4 x 15

3a. Leg extensions 20kg
3 x 10

3b. Leg curls 20kg
3 x 10

  1. Calf raises 7.5kg per leg
    3 x 10
267

Wed pm (on the set of the living dead)

Push heavy + legs

1a. Conditioning work w/ 20kg BB:
DL > hang clean to OHP > Front/back squat
10 reps each, 2 rounds x 2 sets
(i.e. 40 reps total x 4 movements)

1b. bandwork
4 x 20

2a. Ring Dips
BW x5
+5kg x5
+10kg x 5, 5, 5

2b. Lateral raises
5’s x15, x8 partials > 3’s x15, x10 partials
x2 rounds

2c. Walking lunges w/ 5’s
10 each leg forward, then backward
x2 rounds

  1. Facepulls 10kg
    3 x 10
268

Thurs noon (commercial gym)

Pull Heavy

Conditioning work w/ 17.5kg BB:
DL > hang clean to OHP > Front/back squat
10 reps each, 2 rounds x 1 set only

…

Knee Rehab 101 (same leg work as previous posts) plus:

  1. Hyper-extension
    BW
    3 x 10

2a. Pull ups (pronated grip)
BW x 7
+10kg x4, x4, x4,
+10 kg x5 (neutral grip)

2b. Rear laterals 4’s
4 x 8 (w/ 3-5s holds at end)

  1. Rear delt cable single arm
    2.5kg
    3 x 8

…

Then hydrotherapy session for knee.
Starting mini-jumps in the pool today.
Glute DOMS big time from lunges yesterday.

269

Fri pm (commercial gym) with PT.

Knee Rehab 201.

New schedule, upping the leg press, curls, extensions weights.
Walking lunges with DB’s
One legged squat work, etc.
Working to engage the glutes more than the quads in the squats.

Continue to hold back and just do the rehab, do the rehab, do the rehab, do the rehab, do the rehab…

270

Mon (noon) Commercial Gym

Conditioning
DL > Clean > OHP > Squats
2 x 10

  • 2 x 10 Squats after

Leg Rehab 201:

1a. Leg Press
60kg
3 x 10

1b. Calf raises
60kg
3 x 10

2a. Leg extension
#3 plate
3 x 10

2b. Leg curl
#7 plate
3 x 10

3a. Walking lunges + 5 DB’s
5 x 5 each side

3b. Single leg squats + 5 DB
3, 4, 5, 5 (both sides)

3c. Step ups + 5 DB’s /downs BW
3 x 10

  1. Cable kick backs
    1 x 10
271

Tues (noon) Commercial Gym #2

~1min rope skipping to test the knee on light jumps… ok. lets see how it feels tomorrow though.

1a. Conditioning 20kg BB
DL > Clean > OHP > Squats
3 x 10

1b. band pullaparts red band
3 x 20

2a. Ring Pullups
BW x 5
5kg x 5
10kg x 4, x3

2b. Ring Dips
BW x 12
5kg x 8
10kg x 6, x5

2c. Farmers carries
40kg
6laps, 4laps, 4laps (approx. 25 steps per lap)

Leg Rehab 201:

  • Sore glutes from single leg squats yest, more of these today. No leg press or calf raises though
  • leg ext. curls, lunges, single leg squat work

…

Same gym chain, but the other city location. Brilliant. Newer, brighter (upstairs not in the basement), lots of natural light. bugger all people in there. fewer machines, more free weights, plenty of open areas, rings, trx goodies. Perfect for my rehab needs. Hoping no one else finds it and uses it to keep it empty for me. No I don’t want to sign up a friend for a free shirt. I’d rather no one know about this location…

272

Wed (noon) Commercial Gym #2

1a. Conditioning 20kg BB
DL > Clean > OHP > Squats
2 x 10

1b. band pullaparts (red)
5 x 20

  1. Leg Rehab 201:
  • leg ext. curls, single leg squat work, kick backs, step ups +10kg, step downs BW
  • no lunges today

3a. One arm rows
17.5 kg > 1 x 8
22.5kg DB > 3 x 8

3b. DB Flat Bench
15kg DB’s
3 x 12

  1. Rear delts
    #3 plate x 8 > #2 x 6 drop set
    x2 sets
273

Thurs (noon) Commercial Gym #2

Shoulders

1a. Conditioning 20kg BB
DL > Clean > OHP > Squats
2 x (2 x 10)

1b. band pullaparts (red)
5 x 20

2a. DB circles (slight incline bench)
5’s x 8 > 3’s x 8 x3sets

2b. Rear delts (slight incline bench)
5’s x 8 > x6 partials > 3’s x 8 > 6p (essentially a brutal drop set) x3sets

  1. Laterals
    5’s x 8 > x6 partials > 3’s x 8 > 6p x3sets

4a. Kick backs
3 x 10

4b. Face pulls
#4 x 15
#5 x 15
#6 x 15

5a. Ring pullups
BW x 3, 5, 5, 5

5b. BB Hip Thrusts
50kg x 8, 9, 10

  1. 4mins incline treadmill warmdown… pffft. so boring on the tready…
274

Fri (noon) Commercial Gym #2

1a. Conditioning - jump rope

1b. band pullaparts (red)
3 x 20

  1. Leg Rehab 201:
  • lunges - fwd weighted and back BW, leg ext. curls, leg press, calf raises, step ups/downs
  • no kickbacks or squats today
  1. Rear delts
    3’s
    3 x 20

4a. One arm rows
22.5kg DB > 3 x 8
25DB 1 x 8

4b. DB Incline Bench
22.5kg DB > x 5, 6
25DB x 6, 6 PR (I think)

  1. Steep Tready 4mins, highish speed.
275

Mon - off

…

Tues (noon) Commercial Gym #2

Legs and rear delts

  1. Conditioning 20kg BB
    DL > Clean > OHP > Squats
    2 x 8

  2. Leg Rehab 201:

  • lunges - fwd weighted and back BW, leg ext. curls, leg press, calf raises, kickbacks, squats, one legged squats
  • no step ups/downs today
  1. Rear delts - hitting them from slightly different angles with DB’s and cables…
    5’s
    2 x 10 > 5partials

Cable rear delts
#2 plate
3 x 10

4’s
countowns 5-1 + iso’s

Reverse Pec Dec
#4
3 x 10 + iso’s

…

Sore throat, hit the gym anyway. That’ll teach the man-flu…

276

Tues - foam rolling, stretching, some knee rehab at home

277

Thurs (noon) Commercial Gym #2

1a. Conditioning 20kg BB
DL > Clean > OHP > Squats
2 x (2x10)

1b. Band work
4 x 20

1c. Skip rope

2a. Leg Rehab 201:

  • lunges - fwd weighted and back BW, leg ext. curls, leg press, calf raises, kickbacks, squats, one legged squats, step ups/downs

2b. Face pulls #5
3 x 15

2c. Ring Dips
BW x 8
+10kg x 8, 7, 8

3a. Rear delts
5’s 3 x 8

3b. Band parlov press work
2 x 10

278

Fri (pm) Commercial Gym #1

Revised program with PT

Rehab 301:
Starting to introduce single leg work more
Squat jumps (with trx band for assistance)
RDL’s, etc
Lunges etc to continue.

Running likely to start in 2 weeks time after Physio appointment (in 2 wks time).

Hard work is continuing to pay off. Positive!

279

Sat (am) on the set of the living dead

Upper vertical

1a. Bandwork
4 x 20

1b. Pullups
BW x 5
+10kg x 5
+15kg x 4, 4, 3+1
Chins
+15kg x 5, 4, 4

1c. Rear delts
5’s
4 x 15

2a. Ring Dips
BW x 6, 10, 10, 10

2b. Face pulls 10kg
3 x 12

  1. Hammer curls
    10’s x 8, 9, 10 + 5’s drop set x10
280

Mon pm (commercial gym #1)

Single Leg rehab 301.

Limited timeframe:

Single leg:

  1. Leg press
  2. Calf raises normal
    3a. Leg curls
    3b. Leg ext
  3. Med ball/trampoline work/balance work
  4. trx lunges
  5. jump squats

…

Then hydrotherapy session after for the knee.