Topic: Knee Pain

[Matt Erdman]

No pain, so, is "under control", but this is equivalent a "pain that functionally is  no pain". I trained 7 years with a broken menisc, I must manipulate the knee everyday to avoid accidents. But this problem had no influence in the intensity of training.

I Thought that the level of this pain disturbed a correct training.

This could get rough with the translator, but could you describe what you did for your knee? What do you mean by "manipulate"?

[Arturo Gómez]

Manipulate the knee (in my personal case)
1) sit in a low chair, with the knee in angle of 90º
2) with the muscle tense, and pressing the feet to the floor, rotate the extreme of the feet intro
3) the menisc made a "Crack!!" and I could train without problem

If a did not make that, the pain were very intense. The problem dissapeared after surgery.

[Andy Dick]

No pain, so, is "under control", but this is equivalent a "pain that functionally is  no pain".

Yep that is excatly the same thing the trainer said.  Its under control but its not healed.  I am going to start back 3 days a week as Matt suggested starting Monday.  Later tonight or tomorrow I will post what I plan on doing for the week and hopefully I can get some critique on it so I can adjust.

[Andy Dick]

Here is the plan for these first 2 weeks.  For the most part it will stay like this so I will keep updates on the training journal instead of on here.  On the journal I will also put notes on how my knee feels.  Basically, what I did was take Chris' advice and just lift for the fun of it but keeping intensity lower.  While at the same time implementing Matt's exercise scheme.  Today my knee felt no worse after than when I started.  I plan to do what I can and if something makes it hurt than stop.

Sorry for the sloppy appearance I switched to excel because it makes calculating the weight changes easier due to formulas I employ.  I only need to put max weight, and 65% then the % step of each set following.

REMEMBER OLYMPIC MOVEMENTS ARE IN KG EVERYTHING ELSE IS IN LBS

8/8/2011                        
Week   1      Hypertrophy               
Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   50   3   55      
110   2   Power Clean and Jerk   3   70   3   75      
196   3   Incline   10   140   10   135   10   130
NA   4   Shoulder Press   5   100   7   95   9   90

Max   ORDER    Wednesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   10   245   10   235   10   220
NA   2   SL SB Leg Curls   10   BW   10   BW   10   BW
NA   3   Seated Row   10      10      10   
NA   4   Core                  

Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   50   3   55      
110   2   Power Clean and Jerk   3   70   3   75      
196   3   Incline   10   130   10   125   10   115
NA   4   Shoulder Press   10   100   10   95   10   90

8/15/2011                        
Week   2      Hypertrophy               
Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Deadlift   10   245   10   235   10   220
NA   2   SL SB Leg Curls   10   BW   10   BW   10   BW
NA   3   Seated Row   10      10      10   
NA   4   Core                  

Max   ORDER    Wednesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   47.5   3   50   3   55
110   2   Power Clean and Jerk   3   62.5   3   67.5   3   72.5
196   3   Incline   10   130   10   125   10   115
NA   4   Shoulder Press   10      10      10   
NA   5   Dips   10   BW   10   BW   10   BW
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   10   245   10   235   10   220
NA   2   SL SB Leg Curls   10   BW   10   BW   10   BW
NA   3   Seated Row   10      10      10   
NA   4   Core                  

I experimented with squatting to parallel and lightly below parallel it didn't seem to aggrivate it.  Pulling motions also do not seem to bother it.  I also experimented with squatting just body weight keeping my feet pointed straight forward instead of slightly out.  I seemed like I could full squat that way without pain but I will need to experiment more on it.

For more workout notes see the training journal and feel free to put any suggestions here or there as well.

[Arturo Gómez]

without classic snatches or cleans?

[Andy Dick]

Matt had suggested I stray from the full squat in both lifts in order to see if that helps the knee a bit.  So I am going to give it a shot for a while if it helps me get over the hump with my knee its worth a shot.

Lol on a side note my legs are so sore that my knee doesn't hurt today :P

[Matt Erdman]

Looks good.

Higher volume and lower frequency really seems to hit the muscles more and joints less. There is the issue of neuro-muscular adaptations, but I think you can make it a long way before that really becomes a big factor.

[Andy Dick]

A sneak peek for the future.  My plan is to keep 65% for the 3x10 for 4 weeks.  Then go to 70% for 3x5 for 4 weeks.  Then 80% for 3x3 for 4 weeks and just do that sort of rotation and see what happens.  I am hoping by month 4 I am well on the way to full recovery.  For week 4, I am going to see how I feel, if I have any soreness in the knee or elbow it will be a complete off week.