Raven78's on the set of the Living Dead

[raven78]

Tues noon (commercial gym)

Upper horizontal

1a. Bandwork
3 x 20

1b. Molibilising/stretching

2a. DB Row
17.5kg x 12
20 x 12, 12, 10

2b. DB Bench flat
17.5kg x 12
20 x 12, 10, 10

3a. BB Row
30kg BB
3 x 15

3b. DB Bench incline
12.5kg
3 x 10 > 1 x 10 (8’s at end)

4. Shoulder shocker
   10kg plate & 4’s DB
   3 x (3 x 8)

5. Rear laterals (p=partials)
   4’s x8 +6p, 9 + 6p, 12 + 6p > 3’s x 10

6. Incline tready 6mins maybe…

…

Alternating between upper and leg rehab to give the knee plenty of healing time.
Gym was pretty full but once in the zone it mattered not.
Did all the above pretty much on the one bench.
Edit - BW 69kg

[raven78]

Wed - off

Thurs noon (commercial gym)

Leg rehab - single leg focus

1. Conditioning 20kg BB
   DL > Clean > OHP > Squats
   2x10

2. Cable kick backs
   3 x 10

3a. Leg press single leg
3 x 10

3b. TRX Lunge
3 x 6

3c. Calf raise single leg
3 x 10

4. Jump squats
   3 x 15

5. Leg curl single leg
   3 x 10

6. Leg ext. single leg
   3 x 8

7. 5mins incline treadmill

…

Random thought for the day: Don’t be that moron on your phone, sitting on the only leg extension machine in the gym, just talking loudly to your mate and not using the machine. What a douche. Thankfully he relinquished the machine after I asked.
Knee felt a bit sore going in, feels good now.

[raven78]

Fri pm (commercial gym)

Upper vertical

1a. Bandwork
4 x 20

1b. Ring Dips
BW x 8
+10kg x 8
+15kg x 7, 6, 6, 5 > 5BW

1c. DB OHP
12.5’s x 8
15’s x6, 7, 8

2a. Pullups
BW x 5
+10kg x 5, 4, 4, 3 +2

2b. Hammer curls
10’s x 8 + 4p, 6 + 3p, 8 + 5p + 5’s x 15

2c. Ab wheel
x5, 6, 8

3a. Face pulls
#5 x 15
#6 x 15
#5 x 15
#6 x 15

3b. Rear delts
5’s
10, 8 + 4p,10 + 5p + 3’s x 8

…

and bike ride to and from work.

[raven78]

Mon noon (commercial gym)

Knee rehab 301

1. Conditioning 15kg BB
   DL > Clean > OHP > Squats
   2x5 plus an extra 20x squats

2a. Leg curls
3 x 10

2b. Leg extension
3 x 10

3. Cable kick backs
   3 x 10

4a. Leg press
3 x 10

4b. Calf raise
3 x 10

5a. Step ups weighted/Step downs BW
3 x 10

5b. Walking lunges fwd weighted, back BW
3 x 5 each side

6. Single leg squats
   2 x 3 each side

[raven78]

Mon pm

Massage & Chiro
Walk with the missus

20km ish riding today too - split to and from work.

[raven78]

Tues noon (commercial gym)

Pull and shoulders

1a. Bandwork plus some band wall walks
4 x 20

1b. DB circles fwd and back 4’s
3 x 8

2a. DB Row
12.5kg x 5
20kg x 12, 12, 8+4

2b.Face pulls
#6
3 x 15

2c. Front squats
bar x 8
30kg x 10, 10
40kg x 8

3a. Rear laterals (p=partials)
5’s x12 +8p, > 3’s x 8 +8p
3 sets

3b. DB Curls ‘ez’ angle 7’s
x12, 12, 10+5 > 4’s x 10

…

Front squats felt pretty darn good after first attempt on these since knee reco.

[raven78]

Wed pm (commercial gym)

Push light (short session)

1a. HS one arm press
x10
+5kg x 12
+10kg x 12, 12, 12

1b. Rear delts
DB 4’s
3 x 12

2a. Dips (no rings)
BW x 10
3 x 6 (slow negatives)

2b. Jump trx squats
3 x 10

2c. Single leg trampoline / med ball work
4kg med ball
10L, 10R, 15L, 10L, 10R, 15L. (still working the left more)

…

Then hydrotherapy session after for the knee.

[raven78]

Thurs - off

Fri pm (commercial gym)

Got to gym early, snuck in some:

1. DB Circles 4’s
   3 x 8

2. cable crossovers
   7.5kg
   x18, 16, 14

3. Tri’s - rope pulls downs and oh extensions
   15kg
   3 x 10

Then: PT session
4. bike warmup

5. single leg squats
   2 x 12

trx jump squats
3 x 15

6. Single leg jumps
   3 x 10 both sides

7. then treadmill 5min jog. first time going quicker than a brisk walk in 4 months since knee reco.

…

will introduce 50m x 10 jogs and single leg jumps into leg days as part of rehab work.

[raven78]

Mon (pm)

Knee Strength Test

Its now 4 months since my knee reco.

Great results on the test, considering the Physio said anything over 70% (operated leg compared to other leg) is good at this point in time.

Higher resistance (as quick as possible) leg extension (quad) and curl (hammy) machine measures results.

• Left (operated) quad hit 90% compared to right (un-operated) quad
• Left hammy hit 80% comparatively

Lower resistance higher speed test:

• Left quad 110% comparatively (stronger than the right!)
• Left hammy 100% comparatively

Pumped with these results.

My left side is my dominant side, so strength has/is coming back nicely.

Rehab works. And it works well it would appear.
Plenty to continue on in the coming months though.
Running rehab to start, etc.

[raven78]

Mon (pm) - foam rolling, pressure point work (ITB’s, glutes)

…

Tues (noon)

Commercial Gym

Single leg focus

1. Jog/walk level 1 plan
   100m jog @ 8km/hr + 100m walk x 5
   100m jog @ 9km/hr + 100m walk x 1 (knee started to feel a little pain)

2. Kickbacks
   3x10

3a. Single leg squat
3 x 6

3b. DL slow negative
20kg x 5, 5
30 x 5

4a. Single leg extension
#3 plate
3 x 10

4b. Single leg curl
#5 plate
3 x 10

5a. Leg press
#6 plate 1 x 10
#7 plate 2 x 10

5a. Calf raise
#6 plate 1 x 10
#7 plate 2 x 10

6. Stretching, warmdown

[Captain_Needa]

Hey buddy - congrats on the rehab. Your patience and hard work is paying off. Glad to see you progressing.

[raven78]

@ Capt. - Thanks mate, slow and steady but on the improve constantly now. Knee needs icing after a leg session too. Still following your log amongst many others too.

…

Wed pm (Commercial Gym)

Pull Med-Heavy

1a. Conditioning circuit
17.5kg BB
DL > Clean + OHP > Squats
2 x (2x10)

1b. DB Circles
4’s 3 x 10 fwd + back

2a. Pullups
BW x 5
+12kg x 3, 4, 3
neutral grip +12kg x 3, 3

2b. Facepulls
15kg x 10
17.5kg x15, 15, 15

3a. One armed rows
22kg DB x 8, 9
24 x 8

3b. Rear delts
4’s > x5, 4, 3, 4, 5 with holds at top
then 2 x 10

4. Hammer curls
   7’s x 10, 10, 8 (+4)

5. Pulley curls
   +5 x 10
   +7.5 x 8(+4), 10(+5)

…

Then straight to the pool for Hydrotherapy session on the knee.

Knee felt great this morning, iced it last night after first jogging session.

[raven78]

Fri (noon)

Commercial Gym

Legs

1. Jog/walk level 1 plan
   Jog/walk to gym ~800m
   100m jog @ 8km/hr + 100m walk x 3
   100m jog @ 9km/hr + 100m walk x 3
   200m jog @ 9.

2a. Bandwork
7 x 20

2b. Leg extension
#5 plate
3 x 10

2c. Leg curl
#8 plate
3 x 10

3. Standing calf raise
   +20kg x 10
   +40kg 2 x10

4a. Front squats
bar x some
40kg x 8
50kg x 5, 5

4b. DB Curls @45 angle
6’s x 15, 15, 15 > 4’s x 10

5. Jumps one legged take and land
   x30 both sides

6. Stretching, foam rolling, warmdown

[raven78]

Fri - Mon: Off for Easter, booze, food, etc.

…

Tues (noon)

Commercial Gym

Single leg focus

1. Single leg long jumps
   3 x 5

2. Jog/walk level 1 plan
   100m jog @ 8km/hr + 50m walk x 2
   100-150m jog @ 9km/hr + 50m walk x 4
   ~1km total

3a. Single leg extension
#3 plate
3 x 10

3b. Single leg curl
#5 plate
3 x 10

4a. Single leg squats
x 5, 6, 7 (both sides)

4b. Calf raise single leg
+5kg x 8, 8
+10kg x 8

5. Kickbacks
   3x10

6. Single leg press
   #3 plate
   x 8, 9, 10

7a. DB Circles 2 x 10 (4’s)
7b. Shoulder shocker 3 x 8 (10kg plate + 4’s)
7c. Rear delts 3 x 10 (4’s) +5 at end

[theBird]

Your killing it bro!

Soon you will be stronger than you were before the injury.

tweet

[raven78]

@Birdius maximus… thanks mate. Appreciate you dropping in! Strength is pretty good now, but stability of the knee is where rehab is taking me with the addition of jogging, and soon some ‘S’ runs to introduce changes in direction etc.

…

Wed noon (Commercial Gym)

Pull Light-Med

1. Jog warmups > 200m @ 8km/hr + walk > 200m @ 9 +w > 200m @ 10 +w > 200m @ 9 +w > 200m @ 8km/hr + walk

2. Bandwork
   3 x 20

3a. Pullups
BW x7, 7, 7, 5+3

3b. Facepulls
#5 x 15
#6 x 15, 15, 15 (+10 @ #4)

3c. Step-ups
4 x 10

4a. Hypers
3 x 15

4b. Swiss ball stuff - some

5a. One armed rows
20kg DB
3 x 8 with hold/pause at top

5b. Rear delts 4’s
3 x 8

[raven78]

Thurs (noon)

Commercial Gym

Legs

1. Jog/walk > Run/jog routines
   1.5.km total

2a. Leg extension
#4 plate
3 x 12

2b. Leg curl
#7 plate
3 x 12

3a. Leg Press
#7
3 x 12

3b. Calf raise
#7
3 x 12

4. Back squats
   bar x some
   40kg x 8
   50kg x 8
   60 x 6
   60 x 6
   (~1 min rests) in socks, no shoes.

5a. Ab wheel
3 x 10

5b. Carries
+60kg
70, 80, 60 + 30 (paces)

6. Warmdown walk

…

Solid session. Dropped weights slightly but increased reps.
BW 68kg ish

[raven78]

Fri noon (commercial gym)

Push heavy

1. Conditioning circuit/warmup
   -bandwork 4 x 20
   -TRX jump squats 3 x 15
   -single leg long jumps 3 x 10 both sides
   -ring dips warm up

2. Ring Dips
   BW x 6
   +10kg x 8
   +15 x 6
   +20 x 4 PR
   x 4, 3, 3
   (1 min rests)
   BW x 5 (+4)

3a. Z Press
20kg bar x 10
30kg x 6 (+4)
x 6 (+4)

3b. DB Incline Bench
20kg DB’s
x6, 6, 6 > 12.5’s x 6

…

took a video of my 3 rep set of dips - will upload shortly
great session today
total today: 5.04t

[raven78]

Dips vid.
BW+20kg

- YouTube

[raven78]

Mon (early pm)

Commercial Gym

Single leg focus

1. Single leg long jumps
   3 x 12

2. Single leg squats + 5kg
   x3, 5, 5, 5, 5 (23 total)

3a. Lunges forward+ 10kg
x10, 10, 10

3b. Lunges back + 10kg
x6, 7, 7

4a. Single leg extension
#2 plate
x6, 8, 8 (quads like jelly after lunges)

4b. Single leg curl
#5 plate
3 x 8

5a. Single leg press
#3 plate
x 8, 9, 10

5b. Single calf raise
#3 plate
3 x 10

6. Run/Jog
   max speed 11km/hr
   ~1.1km total