Took a video, my hips are starting really high. Lowered them for the last set (61.5kg) and saw a huge improvement in speed under the bar. The bar moved so much faster than I expected that I missed the second rep.
Back Squat:
1x5 20kg
1x5 61.5kg
1x3 85kg
3x5 93kg
Not too bad. 2min rest. Stopping just below parallel (or maybe right at, not sure) because of this weird pain at the back of my knee. So, stopping reps before the portion of ROM that makes them uncomfortable.
So I’m slowly gonna be moving to a more traditional, strength biased, Olympic lifting program. So I thought I would sum up my results from this run on my version of the Gant Grimes Hybrid Program
I hit I don’t know how many PRs, but here are some of my rep PRs:
And my conditioning and work capacity seemed to go up quite a bit.
Next week I’ll be transitioning to the more strength biased olympic lifting program. I’ll probably start doing snatch and cleans every day, a full variation and a power variation. Squatting 2x a week at least, 1x FS, 1x BS.
Oh. I also gained about 4kg on this program. I started between 86 and 89kg consistently. Now I’m right around 89-91kg depending on the day and time.
It was a success, and I would recommend it to anyone looking for a solid way to program Oly lifts, strength work, and MetCon or HIIT conditioning. I could see it working great with 5/3/1
Well: taking this week, and probably next week off. Then maybe the week after. And the week after that.
Went in to the doctor and got some xrays. Showed that I have a cam lesion/impingement of my left hip. Getting an MRI tomorrow to see if there’s anything up with my cartilage/labrum. Doc recommends get the lesion shaved down at least. But if there’s anything else wrong, then it is 4-6mo before full recovery. On top of that, I still need to get my OTHER knee looked at, and I’ve got some impingement in my left shoulder. I feel absolutely grand right now. After 10 months off because of that damned tendonosis, I get less than 2 months of actual training. A total of 8 squat sessions. I’ve squatted 15x in the last year. This blows.
[quote]nkklllll wrote:
Well: taking this week, and probably next week off. Then maybe the week after. And the week after that.
Went in to the doctor and got some xrays. Showed that I have a cam lesion/impingement of my left hip. Getting an MRI tomorrow to see if there’s anything up with my cartilage/labrum. Doc recommends get the lesion shaved down at least. But if there’s anything else wrong, then it is 4-6mo before full recovery. On top of that, I still need to get my OTHER knee looked at, and I’ve got some impingement in my left shoulder. I feel absolutely grand right now. After 10 months off because of that damned tendonosis, I get less than 2 months of actual training. A total of 8 squat sessions. I’ve squatted 15x in the last year. This blows.[/quote]
Best of luck with all this. There are many other satisfying things to do in life besides lift though. Take the time off you need to take.
[quote]nkklllll wrote:
Well: taking this week, and probably next week off. Then maybe the week after. And the week after that.
Went in to the doctor and got some xrays. Showed that I have a cam lesion/impingement of my left hip. Getting an MRI tomorrow to see if there’s anything up with my cartilage/labrum. Doc recommends get the lesion shaved down at least. But if there’s anything else wrong, then it is 4-6mo before full recovery. On top of that, I still need to get my OTHER knee looked at, and I’ve got some impingement in my left shoulder. I feel absolutely grand right now. After 10 months off because of that damned tendonosis, I get less than 2 months of actual training. A total of 8 squat sessions. I’ve squatted 15x in the last year. This blows.[/quote]
Best of luck with all this. There are many other satisfying things to do in life besides lift though. Take the time off you need to take.[/quote]
Worked up to a 10Rm in the back squat today. 250lbsx10 reps.
4 or 5 weeks ago, I struggled with 250 for 3 doubles. I had at least 1 more rep in the tank today. But I’m am so sore it’s unreal, and it took me easily 5min to catch my breath from that set.
Then I did some work for my shoulder, YTWL raises, some cable internal/external rotation, and some single arm rows with rotation.
Training goals to keep me motivated for during this rehab:
Close-Grip Bench: 300lbs
Overhead Press: BW (~200lbs)
Program to reach it:
3-4 weeks of
10’s
8’s
5’s
3’s
Today was CGBP: 3x10 160lbs
Next week will be 3x10 165lbs
Week 3 will be 3x10 170
If I make 170, will move to 175 on week 4. If I don’t make 170, week 4 will be 3x8 at 170. Same if I don’t make 175, it will be 3x8 at 175. If I do make 175, it will be 3x8 at 180. (I should make all of these weights). This will be the progression for the next 4 months minimum.
Until I get cleared for load bearing on my leg, I will be doing seated presses. Haven’t done those in about 2 years I think, so it will be interesting.
Rest of the program (at least until I’m off crutches):
Pull-up 5x5, 1x max (starting at 10, adding 1 rep each workout)
Seated dumbbell biceps curl: 3x10 increasing weight every 2 weeks
Seated cable row: Working up in sets of 10 until it is difficult, then 2 more sets of 10 at that same weight.
Band Pull-Aparts: 100 reps.
My triceps and shoulders are usually pretty tired from being on the crutches and having to walk around a lot, so that’s why I’m not including any tricep work at the moment. Once I’m off the crutches, the story changes.
CGBP:
1x10 45lbs
1x5 95lbs
1x3 135lbs
1x1 155lbs
1x10 170lbs
1x9 170lbs
1x10 170lbs
First fail, unfortunately, just not enough rest because I was feeling rushed by the guy I worked in with. Moving to 175lbs 4x8 next week.
Lots of Rehab stuff, roughly 520 reps of stuff. So boring but I’ve noticed that I walked more evenly for about 10-15min after I do the rehab so I see it working.
Also: Had an MRI on my left knee to see if I had a torn lateral meniscus because I’ve had pain in the posterolateral corner with full knee flexion for almost 3 months. Well, MRI comes back negative for everything. No inflammation of any tendons or ligaments. All cartilage is intact. No damage to articular cartilage in the medial or lateral compartments of the knee. Soooo, nothing. Negative for Baker’s Cyst.
While I’m still convinced its a meniscus tear, I know that this particular doctor won’t do anything since there’s no evidence of it on the imaging and there’s no clicking or popping or any of that business. So, whatever. I’ll probably have to go to a different ortho now to get another look.
CGBP:
1x10 45lbs
1x10 65lbs
1x5 95lbs
1x3 135lbs
1x1 155lbs
4x8 175lbs
Missed last rep. No big deal. I was tired and out of it all day. So counting it. Hoping it was a fluke because the first 3 sets were easy.
