Thanks Capt! and thanks Birdman for your post a few back too.
Appreciate the kind words and comments.
Rested over the weekend.
Mon - off
Tues (pm)
Commercial Gym
Legs
-
Run 1km
-
Front Squats
bar x 10
40kg x 8
50 x 6
55 x 4
60 x 3 PR
62.5 x 2 PR
40 x 8
3a. Jump squats x 15, 15, 15 +10 (55)
3b. Bandwork 3 x 20
4a. Facepulls #4 4 x 12
4b. SL deep squats trx x 6, 7, 5+4, 6 (28)
5a. SL box jumps x 10, 10
5b. Box jumps down with 90deg turns x 20, 10
5c. Bear crawls x room length 4 x fwd, 3 x back
5d. Cut and S runs - some
…
A+ session, tough front squats, new PR’s. great aerobic finisher with the crawls.
Wed noon (commercial gym)
Pull / Shoulders
1a. Stretching
1b. Facepulls #4 4 x 12
- Underhand BB Row
bar x 10
40kg x 10
50 x 8
60 x 5+2 PR
65 x 4+2 PR
50 x 9+3
50 x 6+3
50 x 6
3a. Pullups
BW x6, 5, 5, 5, 5n, 5n (31)
3b. Goblet squat 12.5kg DB
3 x 12
- Shoulder shocker 10kg plate & 4’s DB’s
3 x (3 x 10)
…
Brutal on shoulder shocker, goblet squats good to get some movement happening after front squats yest.
Massage and Chiro last night.
Solid session.
Wed pm
6.5 month review with Physio.
Progressing nicely with the knee.
Strength great.
Stability work and more running required.
More single leg box jumps and 90 deg landings on one leg.
More running.
More S runs, and cut runs, introducing sideways movements.
I loathe running. But it must be done.
Thurs pm (on the set)
Cut runs, S runs
4 x (4 x 20m)
SL box jumps
x 20
SL box jumps with 90 turn on landing
x 20
Fri (noon) Commercial Gym
Legs
-
Run 2.5km in 15:10 (plenty of walking periods in there)
-
Back Squats
bar x 8
40kg x 5
50 x 5
60 x 5
70 x 5
75 x 3 (highest in a while, approaching pr territory)
60 x 5
3a. SL Jump squats with 90turn 3 x 10-15
3b. Leg Curls #5 x 15, #6 x 15, #7 x 15
4a. Facepulls #4 4 x 10
4b. Bandwork 3 x 20
4c. Bear crawls x room length (2 x fwd, 2 x back) x 3
…
Spent after the run. Gotta build that tank up though.
I could go a beer.
Mon (noon)
Commercial Gym
Legs
- Run 2.5km @15.10 (same time)
2a. Front Squats (1min rests)
bar x 8
40kg x 5
50 x 5
60 x 4
65 x 3 PR
40 x 8
2b. 6 way shoulders 4’s x 6, 7, 8
…
Short session. Went well.
Tues noon (commercial gym)
Pull / Shoulders / Lighter leg plyo
1a. Stretching, some skip rope
1b. Facepulls #43 3 x 20
- Box Jumps
SL 3 x 5
SL 90’s 3 x 5
Side to sides x 20
Triple step long jumps x 5, 5
3a. Goblet Squats
15kg x 10
20 x 10
25 x 8
3b. Pullups
BW x 6, 6, 5+3 (20)
4a. 21’s. 10kg BB x 1, 15kg BB x 2 sets
4b. DB row 22.5kg x 8, 8, 8
5a. Laterals 4’s 3 x 12
5b. Rear laterals 4’s 3 x 12
- High pull > press
bar x 8
30kg x 4… , out of gas.
7 .Some reverse BB lunges (30kg) to finish off with. Wrist mobility an issue holding this in place. Something to work on.
Wed (noon) Commercial Gym
Legs - single leg focus
- Run 1.5km @9.45
2a. Single leg ext
#2 2x10
#3 1x10
2b. Single leg curl
#4 2x10
#5 1x10
3a. Single leg press
#3 x8, 10
#4 x8
3b. Single leg calf raise
#3 x10, 10
#4 x10
-
Reverse BB Lunges
15kg BB 3 x 20 (10 per leg) -
SLDL
10kg BB x5, 5, 5
15kg BB x5, 5 -
Facepulls
#3 3 x 30
…
Top session, nailed it.
Thurs noon (Commercial Gym)
Push / arms
1a. Stretching
1b. Explosive facepulls #4 4 x 8-10
-
OHP / Push press (1min rests)
bar x 10
30kg x 10
PP 40 x 5, 5, 5 -
Incline Bench (1min rests)
bar x 15
40kg x 10
50 x 6, 5, 5, 6, 6
40 x 8+4
4a. Dips BW 4 x 10 (40) (1min rests)
4b. DB Curls 5’s 4 x 15 (60)
5a. Rope tri’s #5 x 12, 12 #6 x 12
5b. Facepulls #4 x 12, 12 #5 x 12
5c. Rope bi’s #4 x 10, 12 #5 x 10
…
BW steady aroud 67-68kg.
Back onto having an extra shake at nights prior to bed.
Looks like the knee might as well be brand new!
Do you have any particular goals with running, or is that just more of a warm up thing?
One of my buddies has just busted his ACL. His spewing as he will miss the rest of the season and probably the start of next year. He is 32 years old and I worry about his ability to make a come-back on the soccer field. Any tips that I can offer him?
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@Birdius Maximus, thanks for stopping by mate. Running is purely directed by my Sports Physio - to build my tank up (endurance). I am not a huge running fan unless during sport - but it has to be done. Along with the S runs and Cut runs to get the knee used to moving sideways and changes in directions.
Sorry to read your mate did his ACL. Is surgery happening on it asap? Mine was done 8 days after tearing it.
Prior to surgery there is not much you can do until it settles down.
After surgery - all I can recommend is do ALL the rehab they tell him to do. Muscle atrophy will happen in the leg post op, the more rehab he can do, and the earlier he can do it, the better. Of course it’s different for everyone. My glute suffered the most post op, so my rehab was getting that working/switching on again.
I was highly driven to get back to normal asap. So it’s a fine balance between doing the rehab but not overdoing it and having it flare up. Lots of ice packs around the knee after any exercise. I did this religiously over the first 4-5 months. Hydrotherapy works a treat too. My private health insurance covers some of this, but the rest I will claim against the sport associations’ insurance when I lodge my claim in the coming weeks.
I still have 5 months until a year has passed. Strength is pretty darn good now. It’s more stability focused now. Not out of the woods yet, still having to hold back during runs etc… And just “do the rehab”.
I have a mate who did his ACL years ago, he did the recommended exercises just twice… and now wonders why it took him 2+ years to return to sport and it still gives him trouble (soccer player also). Rehab works!
Any other questions just ask!
Thanks for all of that info bro.
My mate is putting off surgery for a few weeks as he has a wedding to attend to in the meantime. If it was me, I would want to be going under the knife ASAP. Its really interesting to hear your thoughts on rehab. Sounds like a lot of hard work and I wonder if I was ever in that position if I could be so determined to do it.
I second your thoughts on the running side of things, although I am trying to do a bit more running these days. I find after the first 2-3 initial weeks, running can be be a little more “enjoyable” and I enjoy the “fitness” that the extra miles gives me.
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Anyone can do it. It’s just five minutes work say 4-5 times a day. Initially anyway! Then as you get more mobile you get to transition back to normal activities.
Having a leg brace on for the wedding might not be the best look though…!
…
Fri (noon)
Hydrotherapy Session - lunges, jump lunges, leg extensions and curls, ‘tethered’ running, squats, banded SLDL’s.
Good mobility work, feel great after.
Mon (noon) Commercial Gym
Legs
- Run 2.5km @15.10
2a. Facepulls explosive single arm #2 3x10, then x20 two arm
2b. Bandwork 4x20
2c. Stretching
3a. SL Box Jumps and 90’s x5, 5, 5
3b. S Runs 5, 5
3c. S Jumps - room length x1, 1
3d. Triple long jumps x1, 1, 1, 1
- SLDL
15kg BB x2+5
20kg BB x5, 5, 5, 5
27 total each leg
…
High intensity session, soaked by the end.
Tues noon (commercial gym)
Pull
- Jog
2a. Bearcrawls
2b. Facepulls #4 4 x 10
2c. Stretching
2d. Bandwork 2 x 20
3a. Underhand BB Rows
30kg x 15, 15, 10+5
40 x 6+5
3b. Hammer curls 5’s x 15, 7+8 (feeling it in elbow)
4a. Reverse BB Lunge
15kg x 10
20 x 10, 5+5 (30)
4b. Laterals full tension 4’s x 10, 10, 10+5 (35)
5a. Pullups
BW x 5, 6, 4, 6n, 5n (26)
5b. Front DB raise
5’s x 5, 8, 8+2, 8, 6 (38)
…
Middle of the road session. Worked hard nonetheless.
Wed mid arvo (Commercial Gym)
Push
- Jog 500m
2a. Bear crawls x4, 3
2b. Stretching/bandwork 3 x 20
2b. Facepulls #3 3 x 10
3a. DB Bench Flat (double squeeze at bottom)
8’s x 20
12.5 x 12
20 x 8, 8
3b. DB Fly Bench flat (double squeeze at bottom)
5’s x 15
8 x 10
9 x 10
4a. Incline DB Bench (double squeeze at bottom)
8’s x 12
12.5 x 8
17.5 x 8
4b. Incline DB Fly Bench (double squeeze at bottom)
4’s x 12
6 x 10
8 x 8
5a. Dips BW
3 x 10
5b. Pek Dek
#5 3 x 15
- Cable X-overs
#2 x 20
#3 2 x 15
…
Solid upper pump session.
Off tomorrow - funeral
Fri (noon)
Commercial Gym
Legs
-
Run 1.4km
-
Front Squats (1-2min rests)
bar x 6, 4
40kg x 8
50 x 8
60 x 4
65 x 4 PR
70 x 3 PR (more than my BW yes!)
75 x 2 PR (2nd rep lost the form on the way back out - called it there)
drop sets:
60 x 4
50 x 6
3a. Leg curls
#5 x 15
#6 x 15
#7 x 15, 15
3b. Ring Dips
BW x 6, 8, 8, 8
4a. Bandwork 2 x 20
4b. Facepulls #2 3 x 10
…
New PR’s on front squats. Happy with this.
Mon (arvo)
Commercial Gym
Legs
-
Run 1.1km with some incline walking
-
S Runs, Cut Runs, stretching
3a. Back Squats (1-2min rests)
bar x 10
40kg x 8
60 x 5
65 x3
70 x 3
75 x 2
80 x 2
85 x 1
drop set
60 x 5
3b. DB Shoulder warmup work then 6 way shoulders 4’s x 4 x 8.
4a. Good mornings 15kg BB 4 x 10
4b. DB Shrugs
12.5kg x 15
15’s 3 x 15
…
Solid session, squats ok but not great.
7th October:
[quote]raven78 wrote:
From 1 April 2014:
[quote]
Last week PR’s set included:
Benched above my BW
Squatted my BW
Refreshing my longer term strength goals now to include:
Squat 120kg (50kg to go) 70% increase rqd
Bench 80kg (11kg to go) 15% increase rqd
DL 120kg (58kg to go) 90% increase rqd
OHP 60kg (15kg to go) 33% increase rqd
BW around 68kg, hoping this will increase slightly…[/quote]
Happy with my current BW sitting in the high 60’s (67-68 steady atm)
Current PR’s (07.10.14)
Squat 81 x 3, 77 x 6 (120kg target)
Bench 72 x 3 (80kg target)
DL 109 x 1, 95 x 5, 76 x 12 (120kg target)
OHP 52 x 2 (60kg target)
Getting might close on some of these. Happy DL’s are increasing. More squatting required. Bench less fussed, but more shoulder work for sure.[/quote]
So kind of hit a PR on back squats today, 85kg x 1, but it wasn’t of high quality form.