Training Journal

[DLeeicious]

What kind of knee issue are you dealing with?

Feel your pain there I had to rehab a knee for 3-4 months recently. It's tough especially when you're like me with a 2 hour daily commute

[BKdoubleStacker]

I have chronic knee pain so they will always be a problem

But in particular, I hurt my knee on thanksgiving. I was barely able to walk the first couple days, but it is feeling much better.

[DLeeicious]

damn sorry to hear that

I'm sure you've researched the hell out of it and have tried everything but for me foam rolling quads/it band/hammies 2-3x a day was the turning point.

[BKdoubleStacker]

bench

225 x 5
255 x 5
285 x 5

+ monster mini bands

185 x 10
225 x 8
225 x 5
135 x 10

One arm Rows

100, 110, 120 x 8

[droalex]

Where you purchase the mini bands?

[BKdoubleStacker]

Where you purchase the mini bands?

elitefts.com

[BKdoubleStacker]

squat

225 x 5
255 x 5
275 x 5

DB SLDL

70s x 10 x 2
85s x 10 x 2

Standing abs w/ bands

4 sets


Knee is getting stronger and stronger. My flexibility in wide stance squatting is also getting better.

[BKdoubleStacker]

Press

135 x 3
155 x 3
175 x 3

Incline DB bench

65s x 10
75s x 10
85s x 10
90s x 8

Face pulls

70 x 15
80 x 12 x 3

[BKdoubleStacker]

deadlift

315 x 3
375 x 3
405 x 3

close stance low box squat

135 x 10
185 x 8 x 2

Chin ups

8, 5, 5, 5

Trunk twists w/ 35

4 sets


Very encouraging training today...didnt need knee brace and I am just about back where I was before the injury. My knee was definitely feeling it on squats though so I stopped

[rawz]

thoughts on doing deadlifts on a small box, to increase range of motion. where i would stand on box, but weights would continue to hit floor.

[BKdoubleStacker]

thoughts on doing deadlifts on a small box, to increase range of motion. where i would stand on box, but weights would continue to hit floor.

Just like you normally would. still want the bar close to your shins

[rawz]

i just mean, is the risk worth the benefit...

by doing it like that, will that significantly increase strength, in terms of thickness and core, back, or do you think by adding that extra rom, that it will greatlly increase risk of causing injury....

i think by doing it like that, it would make regular deadlifts seem ALOT easier.... but im concerned it could hurt my lower back to... just curious.

[BKdoubleStacker]

i just mean, is the risk worth the benefit...

by doing it like that, will that significantly increase strength, in terms of thickness and core, back, or do you think by adding that extra rom, that it will greatlly increase risk of causing injury....

i think by doing it like that, it would make regular deadlifts seem ALOT easier.... but im concerned it could hurt my lower back to... just curious.

Deficit deadlifts help with strength off the floor. It is basically the opposite of rack pulls that help your lockout.

They are def a great exercise. Just make sure you are keeping your hips down and dont round that back too much

[BKdoubleStacker]

bench

235 x 3
275 x 3
305 x 3

Close grip bench w/ monster mini bands

135 x 10
185 x 10 x 2
185 x 8

One arm DB row

90 x 8
100 x 8
110 x 8
120 x 8

Just happy that I hit my minimum, I have hardly been eating the past few weeks

[Thumper 88]

That sucks bro...


Do you always try and lift heavy? And do you ever go through a shred cycle?