Glad to hear from you again redsol!
I’ll be waiting for that new log!
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I’m starting this log back up. After my last post i continued with the Cotes workouts and finally got back to BJJ, just observing and helping the new guys. On Jan 10 my doc cleared me to start drilling again. I can’t roll till april/may-ish, but I can do technique with good partners as long as there are no throws, trips, or leg entanglements.
I also re-racked some things and got back to an actual gym this week and restarted 5/3/1. All of the lower body movements are going to be really light while my knee continues to heal and the new cadaver graft is slowly replaced by my own tissues.
Work in Jan and Feb kicked back up to a frenzy, so much so that i still have 1 rehab session i need to do. I’m going to book that in March so we can do a final assessment after i get some gym time in.
logs will start after this post. Thanks to everyone who looks in occasionally.
La’
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Friday 2024-02-16
Press
Warmups
5 min treadmill
Band disconnects and pull aparts
Press
45x5
55x5
60x3
65x5
75x5
85x3
I couldn’t get the full 5 on the third working set. I picked up where I left off last cycle, but i’ve obviously lost some strength. Shoulders are a big weakness of mine, so i’m going to continue the “5” week until i can complete all the reps.
Dips - Body Weight
6
4
3
Chins - band assisted with Green monster band
6
3
3
again, dips and chins are major weaknesses. my vertical push/pull needs a lot of work.
I also ran out of time, so i only got 3 working sets of assistance work in. I had to do some seek and find for gear in the gym, so next time will be better.
La’
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Monday 2024-02-19
Deadlift
Warm up
5 min Treadmil
Agile 8
Deadlift
65x5
75x5
85x3
95x5
105x5
120x5
Again, starting light due to the new knee and general lack of training. Focused on form. Deads felt good today.
Goodmornings
45X10
45X10
45x10
45x10
45x10
Hanging Leg Raises
5x10xBW
Good day. Bench is wednesday and squats friday.
La’
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Tuesday 2021-02-20
BJJ
tonight was advanced class. Topic was open guard sweeps. Coach went over a couple of X-Guard and DLR sweeps that involved some knee interactions so I sat this one out and took notes.
During rolling I pulled the armbar dummy out and practiced S-mount arm bars and Heel/Hip pull overs. I totally severed my ACL moving into S-Mount (which is one of my favorite positions) so I wanted to start drilling it to get over any trepidation of the transition. I can tell my knee is still weak in the lateral, but i moved slowly and everything went well.
La’
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Wednesday 2024-02-21
Bench
Warmups
5 min treadmill
pull aparts - 3 x 10 with the blue Rogue tube band
Disconnects with wrap - 3 x 10 with red Rogue tube band
Bench with Pullups (per Jim W) during rest period with Green Monster Band
55X5 - 6 PU
70X5 - 5 PU
85X3 - 4 PU
90X5 - 3 PU
105X5 - 3 PU
115X7 - 3PU
Dumbbell Press
30X10
30X10
30X10
30X10
30X10
Going up next session
Dumbbell Rows
30X10
30X10
30X10
30X10
30X10
Going up next session
La’
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Saturday - 2024-02-24
Squat
Had to travel for work Thursday and Friday, so went for my backup gym slot Saturday morning.
Warmup
5 min treadmill
Agile 8
Squat
60X5
70X5
85X3
95X5
105X5
120X10
Going real slow and light to work on building up my new knee and deflated quad. depth was good. I think i have a slight hip impingement, which is unsurprising since i developed one after my other knee surgery. I’ll have to do more mobility and yoga to work thru that, but it didn’t really affect the workout
Land Mine Hack Squat
BarX10X5
Band Leg Curls
Blue Monster Band (30ish Pounds)X10 (too heavy)
Tundra Infidel Band (20-35ish pounds) X10
Tundra Infidel Band X10
Tundra Infidel Band X10
Tundra Infidel Band X10
Monday we’re back to OHP and I’ll redo the 5 week until i can hit the 5 on the last set.
La’
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Monday 2024-02-26
Press
This is a redo from the 5 week for press. I didn’t hit 5+ on press today (I did get one more rep) so i’ll repeat until i get 5+
Warmups
5min treadmill
pull apars - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
65x5
75x5
85x4 (getting closer)
Dips
7
5
5
3
2
Pull Ups with Green Monster Band
7
5
4
3
3
I got one more rep on the first three of dips and chins over last week
Press felt good today. I’m figuring out the mechanics and the lighter sets felt real solid. More to work on, but slow progress is progress.
La’
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Wednesday 2024-02-28
Deadlift
Warmup
5min Treadmill
Agile 8
Deadlift
60X5
70X5
85X3
100X3
140X3
(was supposed to be 115, but early morning math and I didn’t get along, I thought it felt heavy)
130X6
Good Mornings
55X10
55X10
55X10
55X10
55X10
Going up on the next Dead day
Hanging Knee Raises
BW X 10 X 5
Good day.
La’
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Sunday 2024-03-03
Wifey and I took a little road trip on Friday, so I played catchup Sunday morning.
Bench
Warmup
5 min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Bench with Pullups (per Jim W) during rest period with Green Monster Band
55X5 - 7 PU
70X5 - 5 PU
85X3 - 4 PU
95X3 - 4 PU
110X3 - 3 PU
125X5 - 3PU
Dumbbell Bench Press
35X10
35X10
35X10
35X10
35X10
Going up next session
Dumbbell Row
35X10
35X10
35X10
35X10
35X10
Going up next session
La’
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I was on the road all last week. Hotel had a nice little gym, but the project schedule was nuts and I didn’t get to the gym. I lost my Monday slot at the gym, so I re-racked for this Sunday.
Worked my Captains of Crush grippers today.
Guide - 15reps
Sport - 12 reps
Trainer - 6 reps
Trainer - 5 Reps
I just ordered the .5 and it should be here Wednesday.
La’
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Wednesday - 2024-03-13
Squat
Finally back off business travel
Warmup
5 min treadmill
Squat
60X5
70X5
85X3
100X3
115X3
130X8
Land Mine Hack Squat
Bar+10X10X5
Going up next session
Band Leg Curls
Blue Monster Band (30ish Pounds)X10
Blue Monster Band (30ish Pounds)X10
Blue Monster Band (30ish Pounds)X10
Blue Monster Band (30ish Pounds)X10
La’
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Thursday 2024-03-14
More CofC work
Guide - 20 reps
Sport - 15 reps
Trainer - 5L/9R reps
0.5 - 2L/5R Reps
La’
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Saturday 2024-03-16
CofC work
Guide - 20 reps
Sport - 15 reps
Trainer - 4L/9R reps
0.5 - 2L/4R Reps
La’
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Sunday 2024-03-17
Press
This is a repeat of the 5 press workout.
Warmups
5min treadmill
pull apars - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
65x5
75x5
85x5
Finally got the 5 on the last set. Had a little bit of back bend on the last rep, but all the preceding reps felt good. This was supposed to be the 5/3/1 week, but I wanted to get the full 5 before moving on. Next session will be the start of a new cycle and it looks like my training weights aren’t going to change yet, so I’m going to restart with the 5 week and work the plan. It’s progress.
Dips
9
7
6
4
2
Pull Ups with Green Monster Band
8
4
3
3
3
Scap Pull ups
10
Good day for dips, not so much for pull ups. Overall volume of dips went up 23%, but pull ups went down 5%. I did get one more rep on the first set, but every other set went down from last week. I added one set of 10 scapular pull ups at the end to try to get more volume. We’ll see how the chins on bench day go.
Rolling into the 5/3/1 week I feel good on my progress so far. Weights on upper body lifts feel appropriate, and I’m purposefully going light on the lower body work to strengthen my new knee.
I’m currently planning to roll right into another cycle of this template after finishing the 5/3/1 week, then deload as prescribed. After that I may run two more cycles of this template, then either change assistance exercises or maybe try BBB. We’ll see when we get there.
La’
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Wednesday 2024-03-20
Deadlift
5 min Treadmill
Deadlift
60X5
70X5
85X3
105X5
120X3
135X10
Good Mornings
65X10
65X10
65X10
65X10
65X10
Going up on the next Dead day
Hanging Knee Raises
BW X 10 X 4
BW X 9 (Lost grip on the bar on the last rep)
This is the first 5/3/1 day (not counting Sunday’s press). The bar moved well and i felt strong. Looking forward to the next bench session.
La’
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Sunday 2024/03/24
Bench
Warmup
5 min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Bench with Pullups (per Jim W) during rest period with Green Monster Band
55X5 - 8 PU
70X5 - 5 PU
85X3 - 8 PU
105X5 - 4 PU
115X3 - 3 PU
130X4 - 3PU
Dumbbell Bench Press
40X10
40X10
40X10
40X8
40X6
Dumbbell Row
40X10
40X10
40X10
40X10
40X10
Going up next session
La’
1 Like
Monday 2024-03-25
CofC work
Guide - 20 reps
Sport - 15 reps
Trainer - 5L/10R reps
0.5 - 3L/5R Reps
La’
2 Likes
Tuesday 2024-03-27
BJJ - Advanced No-Gi
Finally back to BJJ after a long stint of business travel.
Coach has been doing a lot more leg lock and LL entries since we had a seminar with a well known leg locker back in February. We worked some interesting entrances to the seated knee on shin knee shield, then worked some sweeps from that position into single leg X. I was able to work the knee shield portion, but the sweep felt a little risky with the new knee so i sat that one out. During rolling I drilled with a couple team members and showed a new blue belt (new to our gym) the seated Imanari Roll. Very stoked I could still pull that one off.
Great to get back to BJJ. I’ve missed it very much.
La’
2 Likes
Wednesday - 2024-03-27
Squat
Warmup
5 min treadmill
Squat
60X5
70X5
85X3
105X5
120X3
135X7
Land Mine Hack Squat
Bar+20X10X3
Going up next session
Cable Ham Stingers
25X10X3
Ran out of time due to a late start.
Tried squatting with a belt for the first time today. The gym has a pretty nice loaner, so I thought I’d try it.
Man, having a belt makes bracing SO much easier! I felt so much more stable and could actually feel the brace. I started bracing without the belt on my last cycle last year, but a friend recommended a belt. I now understand how the belt helps. Very enlightening.
La’
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