Topic: Workouts Recovering From Knee Injury

[Andy Dick]

WEEK 15 (7/18/11) -------------------------------------------------------------------

WORKOUT #1
Snatch  57.5x3  62.5x3  67.5x3
Back Squat  275x5  285x5  295x5  305x5  315x5  315x5
RDL  205x5  215x5  225x5  225x5  225x5  225x5

WORKOUT #2
Neck Jerk  90x2  90x2  90x2
Incline Bench  115x5  125x5  135x5  145x5  155x5  155x5
Pull-ups (6x5)
Core

WORKOUT #3
Clean  80x3  85x3  90x3
Back Squat  275x5  285x5  295x5  305x5  (315x5  315x5 DND knee sore every rep of 305)
RDL  205x5  215x5  225x5  225x5  225x5  225x5
Core

WORKOUT #4
Rack Jerk 90x2  90x2  90x2
Split Squat Press  80x5  90x5  100x5  110x5  120x5  120x5-2
Pull-ups (6x5)
Core

[Andy Dick]

WEEK 16 (7/25/11) -------------------------------------------------------------------

WORKOUT #1
Clean  82.5x3  87.5x3  92.5x3
Back Squat  275x5  285x5  295x5  305x5  315x5  325x5-2 (Knee Very Sore)
RDL  205x5  215x5  225x5  225x5

WORKOUT #2
Neck Jerk  90x2  90x2  90x2 (DND Knee Sore)
Incline Bench  115x5  125x5  135x5  145x5  155x5  165x5
Pull-ups (3x5)  (Elbows Sore)
Core

WORKOUT #3
Sn. Pulls  60x3  65x3  70x3
Deadlift  245x5  295x5  Knees soreness starting so I stopped
RDL  205x5

[Andy Dick]

WEEK 18 (8/1/11) -------------------------------------------------------------------

Took the week totally off from everything and just rested...

[Andy Dick]

WEEK 1 (8/8/11) -------------------------------------------------------------------

8/8/2011                           
Week   1      Hypertrophy                  
Max   ORDER    Monday   Set 1      Set 2      Set 3      Total
         REPS   WGT   REPS   WGT   REPS   WGT   Reps
82.5   1   Power Snatch   3   50   3   55         6
110   2   Power Clean and Jerk   3   70   3   75         6
196   3   Incline   10   140   10   135   10   130   30
NA   4   Shoulder Press   5   100   7   95   9   90   21

My knee was kinda sore at the start but afterwards felt no worse

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   40   10   50   10   60
NA   4   Core                  

My knee felt only slightly sore today (before and after).  I tried experimenting with different foot placement (ie pointing them straight ahead or just slightly to the sides.  I also only tried to break parallel in depth.  It was very hard today, I am guessing for a few factors: 1. not used to doing 10 reps, 2. squats were very sore because I was very nervous about my knee and was trying to pay attention to if they hurt, 3. My eating is less, I am trying do lean out some since I will not be going very heavy so I think the body is adjusting to less calories.  My elbows are still sore, I found out in my first day some of my loads were wrong (too heavy, should have took my time on calculations).

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   7   95   6   90

Shoulder press is still too heavy, my weights are too heavy because I used a RM chart instead of calculating out exact percentages.  My knee felt pretty good, I felt a little sore after the last C&J set but by the end of Incline felt fine again.

[Andy Dick]

WEEK 2 (8/15/11) -------------------------------------------------------------------

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   70   10   60   10   50
NA   4   Core                  

Knee felt good, it did not get sore at all during deadlift.  It did start to feel a little sore during leg curls (I think from deadlifts) but quickly went away and felt fine again before I finished working out.  I have had zero trouble on stairs, but do notice some soreness sitting and standing.

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
145   4   Shoulder Press   10   95   10   90   8   85

Knee felt pretty good today again, without the soreness following, very encouraging since I threw in another set of oly lifts.  I really hope we are on to something here and the rest is starting to pay off.  The thought that it might be working is the only thing keeping me from going nutty with the low weights.  But I am just glad I can keep lifting.  Elbows are still giving me trouble though.

***Note Friday, off day, my knee feels really good, no pain that I can think of so far sitting and standing, elbows still sore.  I think my elbows are not bouncing back as quick because they are not getting much rest carrying around a 2 year old at times.***
                        
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   70   10   60   10   50
NA   4   Core                  

My knee felt fine during squats.  I did seated rows before leg curls but my knee still felt a little sore afterwards.  Sunday and Monday I am very sore in my legs, I think my knee is still sore some it is hard to be 100% sure since my legs are so sore.

[Matt Erdman]

You could do rows between squat/deadlift and the leg curls. Might help to give the knee a break before working it again.

[Andy Dick]

WEEK 3 (8/22/11) -------------------------------------------------------------------

Max   ORDER    Monday   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
145   4   Shoulder Press   10   95   10   90   10   85

No definitive comment today, hard to say how my knee feels since my legs are sore, it could be masking any soreness.  No apparent problems or soreness after the workout.
                        
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   70   10   60   10   50
NA   4   Core                  

No pain during squats and very little pain afterwards, my right knee still sound like rice krispies when I squat.  I came across a phenomena yesterday when standing up from sitting one time.  I found the soreness appears in my knee when standing out of a sit, however, if before I stand I pull my feet under me into squat position and stand up as out of a squat there is no pain in my knee.  I don't know what that could mean though.
                        
Max   ORDER    Saturday   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
145   4   Shoulder Press   10   95   10   90   10   85

My knee was a minor soreness.  Nothing during any of the lifts however.  I was going to take next week completely off, however my wife is due to have our baby at any day so I am going to continue working out until the baby comes then take time off.  I will post next week tomorrow or Monday.

[Andy Dick]

WEEK 4 (8/29/11) -------------------------------------------------------------------

Tuesday   Set 1      Set 2      Set 3   
   REPS   WGT   REPS   WGT   REPS   WGT
Deadlift   10   245   10   235   10   220
SL SB Leg Curls   10   BW   10   BW   10   BW
Seated Row   10   70   10   60   10   50
Core                  

It was hard to get a definitive on my knee today.  It did not bother me during lifting but my body was pretty banged up and sore, I played a pick up game of tackle football on Sunday.  I was good for 4 of our 7 TDs so it was worth it.  Wednesday my knee feels suprisingly good which is very promising.
                  
Thursday   Set 1      Set 2      Set 3   
   REPS   WGT   REPS   WGT   REPS   WGT
Power Snatch   3   47.5   3   50   3   55
Power Clean and Jerk   3   62.5   3   67.5   3   72.5
Incline   10   130   10   125   10   115
Shoulder Press   10   95   10   90   10   85

My knee felt ok before training and it now feels sore after training.
                  
Saturday   Set 1      Set 2      Set 3   
Didn't do Saturday, we had the baby Friday