Topic: Bigger weights in Texas

[Matt Erdman]

Thanks Sjaak.

My workouts now consist primarily of single joint exercises done for 20-50 reps along with foam rolling and stretching. After next week I'll start adding weight and doing power snatches/cleans and jerks with light weights. Also start working on hamstrings, mostly in the 8-15 rep range, for a few weeks before going back to real strength training. No squatting at all for at least a month.

[Jack]

It sounds like a good strategy, thanks for the update!

Sjaak

[Matt Erdman]

I think I figured out my basic knee problem. The patella of my left knee isn't tracking properly. When I flex my quad it moves toward the outside of the knee... a lot. From what I have been able to gather, the culprits are an overly tight IT band, and a weak or improperly firing VMO.

Hopefully that will clear up soon. Once the knee cap is tracking properly, the rehab work will be easy.

[Jack]

It sounds like you know what you're doing Matt, I hope you'll get the knee functioning right again.

Sjaak

[Matt Erdman]

So I'm getting back into training with somewhat real weights. Here is yesterday's workout.

Tues 02-17-09

Hang power snatch

95x5x3

Hang power clean

135x5x2

Body weight squats, slow eccentric, assisted concentric. (for the knees)

3 sets of 12

BNP

65x8x2

[Jack]

Hey, that's good news Matt! How's the patella tracking, does it look normal again?

Sjaak

[Matt Erdman]

It's pretty good. I think the last key is to strengthen the vastus medialis. That will require deep squats that emphasis the bottom position, and of course starting with light weight. So I'm sticking with body weight for a couple weeks, then start ramping it up if everything feels good.

Wed 02-18-09

Leg curl

35x10x2

Single leg deadlift

45x10
65x10

Romanian deadlift

145x10
195x10

Single leg back extension- body weight for one set of 8 on each leg

Rows

135x8
185x6 too heavy right now

External rotations and calf raises to finish.

Hammered the hamstrings. I'll feel that one tomorrow... and probably the next day too. Feels good to start working back up in strength.

[Matt Erdman]

Fri 2-20-09

Hang power snatch

95x5x3

Hang power clean

135x5x3

Body weight squats, slow eccentric, assisted concentric. (for the knees)

3 sets of 12

BNP

65x8x3