The comeback is strong. Keep it up brother.
Vinny: Thanks man! Always good to hear from you.
Prowler (high handles)
4x360ā
Notes: Since the friction has changed on my path, Iām just going for sets of super long runs. Itās pounding my legs pretty decent. Iāll need to find a straight stretch so I can use my harness sometime soon.
Woke up at 191.4. Big jump, but I think there is some bloat there. Gotta decide on a cheat meal today, not really craving anything.
Rolling thunder
190lbs
3 picks with left hand/4 with right
135lbs
20 pick ups
Notes: The pick-ups with 190 were sketchy, but there was definitely daylight between the floor and the plates when it was all said and done, and I made sure not to pin the rolling thunder against my body. I originally tried for 205 before, and it just wasnāt happening, but itās a new goal. Really enjoy this implement.
The set of 135 was most likely limited by the knee in reality. Didnāt want to push to the point of fatigue and end up damaging my ligament.
On that topic, something of a compliment at PT, found out that the reason for the disagreement between the two physical therapists was due to the fact that my leg did not atrophy as much as they anticipated during recovery. Theyāve noted that I am able to get away with a lot more than most at this stage in my recovery as my musculature is able to shoulder the load for my ACL. This of course is also a dangerous proposition, as it means that I can put myself in pretty dangerous situations, for if my muscles were to fail and the load shifted to my ACL, it would most likely tear again.
So, victory for fighting off atrophy as well as I have, but have to continue to be vigilant and ride that razors edge.
Havenāt stopped by your log in a while, and I have to say Iām impressed with your creativity in coming up with ways to work hard while continuing to gradually work your repaired knee back into the equation. Your physical therapists do have a point that youāre in a potentially precarious position with your lack of atrophy putting you in a place where the rest of your legās capacity could easily exceed your new ligamentās limits if something goes wrong.
By the way, I donāt know if you realize, but you freudian slipped your comic book geekdom a little over in Tx_ironās log last month. You were giving advice on what sandbag to buy, between ironmind and cerberus, and you suggested to him to get the cerebus oneā¦
Steve: Haha, I had to google cerebus to find out it was a comic book character. Youāll have to chalk that one up more to typo than Freudian slip, but I wouldnāt put it past me on some sort of super sub-conscious level. Thanks for checking in mind, and I appreciate the kudos. I am trying to be as careful as possible while still keeping myself strong in my recovery. 15+ years of training allows me to at least know my body well enough to interpret the signs of when I am pushing too far, but caution is still king here.
Axle strict press 125lbs
12x5
Notes: Starting to get into the ridiculous parts of the Building the Monolith template, and Iām liking it. I was still supersetting between this and t-bar rows with minimal rest, but this was kicking my ass this morning. Some humidity to deal with, but my cheat meal was coming back to haunt me a little too (Jack in the Box again). Still, really happy with all this pressing volume, especially since my impingement isnāt coming back to haunt me.
Axle curls
1x225
Notes: After the rolling thunder yesterday, this was miserable on my forearms, but I got through.
Band pushdowns
1x100
Band pull aparts
1x100
T-bar rows 90lbs
A million sets of 10
Notes: Sets between sets again. I definitely couldāve jacked up the weight or the reps, but I was using zero body english on this and really focusing on moving the weight purely with the back. In general, I have always been terrible with bi-lateral rows. My stupid long arms make it difficult to maintain a decent torso angle, and I end up using very low weight, but this still did a great job of hammering my back.
General notes: Woke up at 192.4 this morning. Been seeing some big weight spikes, but still keeping my abs visible. Having some GI issues here and there, and imagine Iāve just got some dead weight in the colon. My appetite is actually pretty low these days, and Iām burnt out on high fat foods. There may also be something to say about my ability to finally train the left leg some: I may just be putting on muscle again quickly. I have noticed the leg is starting to match the right again in terms of size. Either way, not going to get too upset. Being in the low 180s for so long was weird.
I had ACL surgery 12/16/15. Lost 40 percent of my mensicus as well as having the cadaver patella put into my knee. At this point the surgeon said I"m at the weakest period where the tendon is only 80 percent strength as the body is absorbing it. By March it should be really getting back to strength and April and May should be 120 percent as the patella is stronger than an ACL.
Iām just back into lifting now. Fuck I feel so out of shape and I am. Iām paranoid about reinjuring my knee, especially until March. This log is great to follow, thanks OP
I think itās just a time thing. 16 months post ACL op here.
Give it 12 months with the proper rehab and you should pretty much be back to normal.
ThePunisher is a freak (in a good way - much respect!) with his comeback.
Controlled higher rep weight training is some of the best kinds of rehab you can do imo. Plenty of rest if the knee is sore, then more rehab. Rest and repeat!
darknight85: Thanks for following along man. Glad to help as many people as I can with this. I ended up getting a hamstring tendon replacement for my ACL. Itās a razorās edge with training, definitely be smart and listen to your body. If you ever want to spitball some ideas, find me here. Iām hoping to make this log a real asset for people recovering from an ACL tear.
Raven78: Iāll take the compliment of being called a freak, haha. I think Iām just too crazy and stupid to know that Iām hurt.
One legged safety squat bar box squats DROPSET
15x245+chains
10x205+chains
10x155+chains
10x115+chains
10xBar+chains
Notes: Iām pretty much only limiting myself out of safetyās sake at this point. Iāve got more juice in the right leg for that first set, but there is a good chance that, out of fatigue, I shift the weight to the left leg. Still, the dropset is frying it, and I could feel my leg locking up on the later sets, which is a sign that the intensity is just right.
Left leg walking lunges
1x50
Notes: Last week it was a lunge in place. Still playing it safe with fatigue, but incredibly pleased to be training the left leg directly in any fashion.
Axle deadlifts 60lbs
1x100
Blast strap fallout holds
2:10
Neck harness 65lbs
35-15-5
Notes: Rest pausing these in a single set now that most of my training has moved in that direction. Also, found out my Ironmind weight pin weighs 5lbs, so I factored that in to the weight.
Reverse hyper 15lbs
1x100
General notes: Woke up at 189.8 this morning. Went to the beach this morning, chased after the kid for a solid 1.5 hours through sand/carried to and from the car through sand. Exhausting, and a good test of the knee stability. Went in the water for a little bit, but it was pulling my knee in some weird directions, so I called that a day. Hit up Taco Bell for lunch and managed to restrain myself toward more of a controlled splurge versus a full on cheat meal.
Seated axle press
5xAxle
5x75
5x115
5x135
5x155
5x175
21x135 (rest pause: 15-3-3)
Notes: Pulled something in my shoulder closing the rear overhead door on my minivan this morning. Been playing around with a band all day. Lots of crunching and grinding working through the ROM, but didnāt seem to affect anything. Weight was flying on the final set.
DB rows 50lbs
8x20
Notes: Did these in between sets of the presses. These werenāt Kroc rows; very controlled, focused on the contraction, squeeze at the top. Itās light weight, but the first time Iāve been able to do DB rows in a long time, and hitting so many reps in such a controlled manner fried my lats.
Dips
70-20-10
30-15-10-10-10-10-9-6
Notes: Losing a few reps, but I imagine weight gain and shoulder fatigue the issue.
Axle curls
1x250
Notes: This is getting so stupid. Forearms are getting blitzed. Guess 300 is a possibility. Maybe Iāll reward myself with that Ironmind axle if I make it.
D-ring lat pulldowns90
4x20
Notes: These are really rocking when I pull them out to the side. Pleased I discovered that technique.
General notes: Woke up at 191.4. Already mentioned the shoulder issue. Been insatiably hungry today, just letting my appetite dictate my intake at this point.
Thanks P Iāve been really busy with new gym, and havenāt got back to you, somtimes your to close to the fire to smell the smoke. I donāt know why just because itās winter I completely just took outside conditioning right off the table, itās weird I wasnāt even contemplating that in my derisions, thinking once spring comes I can run hills again, haha, I donāt internally combust when I get cold and wet. Iāve been back running twice a week, I canāt make it up the hill I usually use, but I can run around the park with a weight vest, and a foot or two of snow it dosenāt take long to be winded.
Thanks Bro I knew I was over thinking things, and needed fresh perspective !
Good to hear from you Jake. I was curious if you had seen my reply. Glad to know youāve been able to put some of that to use. Iāll most likely be doing the same next winter, so youāll be in good company.
Tried to hit the grippers today, but my forearms are absolutely obliterated from those axle curls. Could barely get a rep with the 2.5. Going to rest up and try again some other time. Hitting axle zercher good mornings tonight, excited about that.
Seated zercher axle good mornings off pins
5xAxle
5x75
5x115
5x165
3x205
1x255
1x295
1x345
1x365
Notes: The evil came out on this one. Put on Clutchās āJuggernautā, pulled on the hood, and growled my way through the rep of 365. Actually ended up hitting the back of the power rack on the concentric, bounced off and locked out the rep. This was probably getting a little risky with the knee, but things are really moving along strong.
Axle deadlifts 60lbs
1x160
Notes: Technique was much more on point. Moved like a machine for the first 125 reps. Not banging into my shins or quads like I did last time.
Blast strap fallouts
1x90
Neck harness side to sides
Reverse hyper 20lbs
1x100
Notes: Had to take a quick break to reset on rep 81. Going to keep the weight the same and make sure I can get it all the way through next time.
General notes: Woke up at 191.2. Feeling fried, but strong.
So, I donāt plan to train today. Maybe some grip work. However, I wanted to document that, after the above workout, I went to take a shower, looked at myself in the mirror, and discovered that I had blown out all the capillaries from my left deltoid all the way across my chest to my right. It looks like I have full upper body freckles, or that Iām wearing a red blotchy sweater vest. I would always blow out a good amount after a heavy deadlift session, but this is the craziest Iāve ever seen it, and I did this without a belt.
I just kept laughing looking at myself in the mirror. My wife looked at me with some sort of combination of disgust, pride and lust all rolled into one.
So I guess this was an even more intense workout than I realized.
EDIT: Did the grip work
Grippers
3x#2.5
12x#2
35x#1
50xTrainer
Notes: Forearms still not 100%, but wanted to get something in. Not bad for a ābad day workoutā.
Woke up at 192.4 this morning. Things seem to be going well.
Hahaha, I remember the first time I did stones, I went overboard being so geeked out, went to work the next day and everyone was just like āwhat HAPPENED to you?!ā my arms including my bicep were just contused so badly I looked like I got the shit kicked out of just my arms.
I will say, however, Iāve never busted a chunk of capillaries in an entire fucking area of the body. I need to up my game on shitty but awesome side affects of lifting like a savage beast.
Vinny: I was real happy to be wearing long sleeves my first (and other times) after stones. Keeps a lot of questions from popping up, haha. That said, Iām going to have to market the seated zercher axle good mornings off pins as the hottest new way to burst capillaries and look gruesome. Just like the āstretch mark machineā Paul Kelso talked about in Powerlifting Basics: Texas Style, I think I could really find a market here, haha.
Maybe you, me, Alpha and a few more of the strongman folks can do a burst capillary contest sometime. Bring some testosterone back to t-nation.
Prowler (high handles)
2520ā
Notes: Had a little rain, friction coefficient was in my favor, so I went for some distance. This broke down to 14 trips of 180ā. Itās amazing the difference it makes pushing for 180ā non-stop vs 50ā, as Iāve technically pushed this further but stopping so often to turn around had something of a restorative benefit that I wasnāt getting here. Originally was going to push it 12 trips and then realized how excited I was for it to be over on the 12th length, which in turn got me disgusted with myself for being so happy to be done with training so I threw in an extra 2 trips. I am most likely psychotic.
General notes: Woke up at 192.0, which is crazy, because I went to bed at 197.5. Not sure how I lost so much weight overnight; usually I see more like a 3lb drop. Plan to get in a light workout tonight, something like the rolling thunder.
Tried to capture a photo of my upper body 2 days post capillary apocalypse. Lighting in my house is still pretty bad, and some of the damage has faded, but if you look hard you can still see just how far down the shoulder it goes. Knowing it spreads across the chest and onto the other shoulder makes it more crazy, haha.
Damn, maybe itās just the camera angle/lighting but you looking hella jacked.
Haha, thanks. Though Iāve put on some weight and really been hammering the upper body, itās more the fact that Iām leaning in as close as I can to the mirror to try to get a decent shot of the damage. That said, 200 dip and 300+ chin workouts along with 200+rep curls probably have something to do with it too I imagine.
Iāve had a few folks comment on my growing upper body, and my joke has been āIf you want to get a jacked upper body and bulletproof lower back, all you gotta do is tear your ACLā
Hello!
I was wondering if you could expand on the decision about SLDLs vs kettlebell swings? I know our injuries are different but I reckon the direction of force through the leg is equally important in both our cases. It makes sense to me that SLDLs would be safer, but I heavily base my lower body training on kettlebell swings and Iām keen to get back to them. What conclusion did your physios come to about both exercises? What was their logic and what did they say about progressing with them?
Thank you!
Edit: Also your gripper work is incredible! Iāve been doing a lot since mine arrived but Iām miles behind you! I thought that my grip would be ok with all of the swings I do.
No problem man.
I actually wasnāt recommended SLDLs but instead more of a pile squat with a kettlebell that they deemed a ādeadliftā. On my own, Iāve been performing touch and goes which could reasonably be titled stiff legged, but in my mind theyāre just deadlifts.
In terms of the WHY, the ruling was that KB swings were too ballistic of a movement, such that, should something go wrong, Iād have no ability to try to correct/save the graft in the instance of failure. Iām still technically at the stage where all I am doing is improving my flexibility and the stability of the graft, with strength not being a concern for my PT. I imagine once confidence is restored in the graft, not a whole lot would be off the table.
As far as progress goes, theyāre still keeping my weight comically light at 35lbs. Iām using 60lbs in my training because thatās as low as I can reasonably go (Itās actually more like 58lbs, with a 25lb axle and 7.5kg bumper plates). As soon as I get the greenlight, itās game on, but until then, Iām just going to do reps until my spleen comes out of my ears.
And thanks for the kudos on the grip work. I pretty much just built back up to my old levels, which is why it happened so quick. Now Iām back to grinding, haha. Youāre doing great work on your own dude, and I think youāll really appreciate the benefits that come with it. Youāll never have a stuck pickle jar again, haha.