Author Topic: Chris' training journal  (Read 292334 times)

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Merrick

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Re: Chris' training journal
« Reply #915 on: August 30, 2015, 11:21:40 pm »
+1
Something that Lance has suggested to speed up healing the knee is high rep tonic work.  It has proven to work well in my experience as well.  Doing 2-3 x 20-30 reps of leg curls without locking the knees out to keep constant tension.  Doing it this way gets significant lactic acid buildup that aids in getting blood flow to promote healing.  Try it out.  Increase weight as you are capable and after a few sessions, along with not doing anything to aggravate the knee more should have you feeling better.

For a longer term solution, it would probably come down to something like getting more hip dominant possibly?  If not, simply just doing some more hamstring work/ knee flexion work to protect your knees from all your 45+" quad dominant DLRVJ's and heavy squats

ChrisM

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Re: Chris' training journal
« Reply #916 on: August 31, 2015, 01:33:23 pm »
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^Awesome! Thanks will definitely try that out starting today!

Ive been working on glute/ham strength lately, trying to even out imbalances in my body. Guess I'll step the PC stuff up another notch.
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ChrisM

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Re: Chris' training journal
« Reply #917 on: September 01, 2015, 12:30:59 am »
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Did some light leg work tonight.

Paused squats up to 315lbs and did 2 singles at 365 with no knee pain. Didnt want to push to 405 just in case. Backed off and did 315 x5 and 225 x10 just for some volume. Stopped both sets the moment I felt discomfort.

Did leg extensions.... 6 sets of 30 per leg. Definitely felt it right where my R knee is sore but it didnt hurt, just a hey youre working out burn. 3 sets of heavy 20 rep calf raises and some light core work. Overall a very easy day at the gym.

Did ine box jump at the end and felt nothing so thats a decent sign.
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Merrick

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Re: Chris' training journal
« Reply #918 on: September 01, 2015, 02:04:54 am »
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Did some light leg work tonight.

Paused squats up to 315lbs and did 2 singles at 365 with no knee pain. Didnt want to push to 405 just in case. Backed off and did 315 x5 and 225 x10 just for some volume. Stopped both sets the moment I felt discomfort.

Did leg extensions.... 6 sets of 30 per leg. Definitely felt it right where my R knee is sore but it didnt hurt, just a hey youre working out burn. 3 sets of heavy 20 rep calf raises and some light core work. Overall a very easy day at the gym.

Did ine box jump at the end and felt nothing so thats a decent sign.

You didn't try the 30 rep leg curls? :(

ChrisM

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Re: Chris' training journal
« Reply #919 on: September 01, 2015, 02:25:08 am »
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Are you referring to hamstring curls? Got a link to the exercise you're talking about, Im confused now. :(
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Merrick

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Re: Chris' training journal
« Reply #920 on: September 01, 2015, 03:49:36 pm »
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Are you referring to hamstring curls? Got a link to the exercise you're talking about, Im confused now. :(

Yes hamstring curls lol.  Sorry if that wasn't clear.  Lying or sitting hamstring leg curl, don't matter.  Use a heavy enough weight so that 30 reps is at least a challenge.  By rep 25, you should feel like "fuck this i wanna stop" but you can obviously rep out another 5 cause it's still light.  After 2 sets, your lower hams should feel like it's on fire and actually hurt.  This goes away after like 5 minutes though and is exactly what you want.  It just indicates you got plenty of lactic acid built up there which will heal

Let me know if you try it out!

ChrisM

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Re: Chris' training journal
« Reply #921 on: September 01, 2015, 04:16:20 pm »
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Ahhhh! I'll hit a few sets tonight even though its back day lol!


hmm...I wonder if I could hit them every other day...
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Merrick

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Re: Chris' training journal
« Reply #922 on: September 01, 2015, 05:01:57 pm »
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Ahhhh! I'll hit a few sets tonight even though its back day lol!


hmm...I wonder if I could hit them every other day...

In my own experience, the first time you do them will leave you sore, but you adapt very quick.  From the 2nd session, I was able to do them every other day and really speed up healing, then when my knee started feeling better, transition into heavy rep ranges for pre-hab

ChrisM

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Re: Chris' training journal
« Reply #923 on: September 04, 2015, 10:21:11 pm »
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Did some shit.

Deadlifts up to 405...felt that a little in my knee. 315 x10 didnt hurt.

Ton of ham curls. Handful of calf raises. Skipped core. Just not into it lately.
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ChrisM

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Re: Chris' training journal
« Reply #924 on: September 10, 2015, 12:42:40 am »
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Its official....patellar tendinitis and some muscle issues in the right knee. Therapist said I'll be back to 100% in 3-4 weeks of treatment and rehab as long as I dont injure it further. :(
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ChrisM

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Re: Chris' training journal
« Reply #925 on: September 10, 2015, 12:43:19 am »
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Ohh and my boy Devante made it on ESPN!!! I'll post a vid soon!
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ChrisM

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Re: Chris' training journal
« Reply #926 on: September 10, 2015, 12:46:05 am »
+1
<a href="http://www.youtube.com/watch?v=nRSAE-aZ66s" target="_blank">http://www.youtube.com/watch?v=nRSAE-aZ66s</a>

 :uhcomeon: :lololol: :motherofgod:
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ChrisM

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Re: Chris' training journal
« Reply #927 on: September 14, 2015, 06:01:42 am »
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Pulled a muscle in my chest, upper pec area. Seems like Im not supposed to lift at all lately. Wonderful. So...I wont be for a couple of weeks. This injury shit is getting ridiculous. Cant do legs like I want and now I cant do upper body on top.of not being able to hoop is bullshit.
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Coges

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Re: Chris' training journal
« Reply #928 on: September 14, 2015, 08:28:08 am »
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Isn't the human body a wonderful thing  :uhhhfacepalm:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Chris' training journal
« Reply #929 on: September 14, 2015, 08:30:09 am »
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brittlebro skwaaaaad!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter