Notes: As the weights get heavier, the rounds take longer, and the warm-ups are shorter. Consequently, the tendenitis in my left knee is pretty gnarly until about round 3. Needs to move it more. Otherwise, this was a solid workout. The circus dumbbell keeps getting better. Left side canāt quite keep up, but still getting in the practice. The final rep was actually the best one yet, and I imagine itās because I was so fatigued I couldnāt rely on brute strength to move the bell so I did a really solid (for me) jerk.
Hey mate, I have wondered something about your programming approach. How so you determine at what weight you start your progressive range of motion deadlift program? And how so you progress from cycle to cycle?
Really no method to it. Iāll pick a weight that looks good and go for it. I like to start a brand new cycle with something I can manage for 12 reps at the top, since itās a surebet Iāll make it all the way to the end of the cycle that way. With too heavy a weight, there is a chance of losing some reps.
Cycle to cycle, Iāve found the magic number is 20-30lbs between cycle 1 and 2, and then 15lbs from then on.
AM WORKOUT
Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12x495+chains
20(ish)x405+chains
Notes: Solid day for PRs, but not quite what I hoped. Twinged my back on the 12th rep of the 495 set. Was on track for 14, but decided to shut it down at that point and see what I could salvage. The bench was the smoothest Iāve moved 316 in a long time, and I imagine thatās because I couldnāt afford to move the weight like an idiot because my back was locked up. And then the 405 set was a massive PR after which time I was ready to lay down and die. Was having some issues with the left side plates running into the chains on the eccentric. Cut the assistance work out for now, but might come back later.
Iām not too sure what you mean by how do I fair. Primarily, I donāt know if youāre asking about psychologically or physically.
The surgical site/ACL no longer has any issues, but I get a bunch of second and third order effects. Primarily, I deal with tendinitis and inflammation in the IT band, and seasonal changes will bring about swelling in the knee. A few months back, it had gotten so bad that I lost the ability to bend the knee without support. I found the solution was to be more active; I had reduced squat frequency to once a week and was no longer doing the prowler, so my total knee flexion was too low. I brought back squatting every workout and more prowler work along with some at home PT time and it resolved itself.
Psychologically, I have faith in the process. I got my surgery, did my PT, and Iām back. The biggest thing for me is that my injury was traumatic and the result of being stupid, rather than the result of repetitive stress. It allows me to rest a little easier, because Iām not afraid that Iām going to blow it out squatting or something. As long as I donāt be stupid again, Iāll be good, haha.
I mostly was referring to physical stuff, but the psychological stuff counts too. As I would like to think.
Good to hear youāre all healed up.
I had hurt my back awhile ago. Well more like blown it out lol. Disc hernia. Granted it was more or less just buldged, but it was seriously pinning down my left sciatic nerve.
Surprisingly enough, continuing to train has helped it significantly. Most of all the gooey membrane stuff has gone through resorption. I never really delved into the hype of mobility work, but I find it greatly soothes that fascia tissue covering my lower back and the piriformis. I have a tad bit of scar tissue but It doesnāt really bother anything. At least at the moment.
And I wonder why the weather effects injuries. Strained my meniscus years ago diving into a tube the wrong way, and to this day when it gets cold my knee sort of locks up. My mom says itās the barometric pressure, but Iām not really sure.
Occasionally the IT band area, along with either of my hips gets rather stiff and irritated, but itās getting more rare as time passes. I just wanted to hear from someone who also injured themselves how they went about healing and stuff, so thanks for the feedback.
Humidity and pressure are my guesses, along with cold making the fluid in the knee lock up. My mom had 5 knee surgeries and her knee swells fierce when itās going to rain, and mine does about the same.
I like an LAX ball when things are really gnarly, to mash up the area and get it soft, but for the most part movement seems to be key. Looks like you found something similar with continuing to train. Blood flow goes a long way.
LAX ball? Have to look that up. Sharpening my online shopping skills lol.
And to be honest, I start creaking and breaking down if my deloads are even a day too long. A week at the maximum seems to be the stopping point. Doesnāt always have to be lifting. Even jumping rope or walking around does the trick. But I likes meh weights lol
Shorthand for lacrosse, the sport with the hand nets, haha.
Clint Darden talks a lot about how experienced athletes shouldnāt take super long breaks from training. Not to say you should always push it in the red, but a week of ZERO training probably does more harm than good. Moving around is super helpful.
Forgive my ability to let stuff fly over my head. Lol. Me missing the lacrosse ball abbreviation lol.
And I typically donāt call them deloads I usually say ādeload of sortsā, because I just switch from weights to conditioning work/aerobic stuff.
I made the mistake of actually not doing anything for a straight week one time and it was like I needed WD40 or something. One time of never doing that again
Much appreciated, and not bugging me at all. Iāve left this log as the āpost knee reconstructionā one because Iām hoping it can serve as a resource for other injured trainees. Questions, comments, discussion, etc, all good. When I got injured, there wasnāt a whole lot of positive stuff out there, and a LOT of people telling me it was time to hang up and quit, so having some sort of positive force in the other direction means a lot to me.
Notes: Was still dealing with some glute pain, and around the 370 set of the squats, in between sets, I took a breath and pinched a nerve in my upperback, so I was a bit of a wreck for this workout. More just hung on for as long as I could rather than push for anything big. Iām feeling a little better, but a deload is going to be good for me.
Woke up at 197.8. Took video and will upload later. This was yesterday; have been without internet for a bit.
