Topic: Workouts Recovering From Knee Injury

[Matt Erdman]

How is it feeling so far?

[Andy Dick]

I posted an update under my workout.  Right now my knee is feeling good.  This is a good sign.  I forgot to make the adjustment on my posted workout at first but my workouts are now Tuesday, Thursday, Saturday.  I had to make an adjustment due to my work/wife's schedule.  This creates a less stressful workout schedule as well as ample time to lift.  My wifes due date is the 6th but the could be whenever so I am thinking the next week will be off if not they are inducing the 10th.

[Matt Erdman]

Congratulations on the baby. Training will only get more difficult from here! 

[Andy Dick]

Next week off because of our new addition

[Jim Storch]

Congratulations!

[Andy Dick]

WEEK 5 (9/12/11) -------------------------------------------------------------------

Last week was an off week, my knee felt sore off and on.  It started feeling sore more often towards the end of the week.  On Sunday I played another pick up game of football and after the game my knee never felt better.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   55   3   60   3-3   65
110   2   Power Clean and Jerk   3   75   3   80   3-1 jerk   85
196   3   Incline   5   140   5   135   5   130
NA   4   Shoulder Press   5   100   5   95   5   90

As I stated above starting out today my knee felt fine oddly enough.  It did not get sore at all today although after my last set of my oly lifts it seemed like it was on the verge of getting sore.  I don't know if that is a good or bad.  I had a few misses on the power versions but I feel that is due to the fact that I am basing my numbers off of my squat versions of the lifts so it may be more difficult and I just need to get used to doing power versions with the heavier weight.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   5   265   5   250   5   240
NA   2   SL SB Leg Curls   10   BW   10   BW   10   BW
NA   3   DB Row   5   80   5   70   5   60
NA   4   Core                  

My knee was sore after today.  I also seem to be tight, could be a factor?
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3-1   55   3-1   60   3-1   60
110   2   Power Clean and Jerk   3   75   3   80   3-1 jerk   85
196   3   Incline   5   150   5   140   5   135
NA   4   Shoulder Press   5   110   5   105   5   100

I found there was errors in my loading because I forgot to convert day 1 back to formulas.  This day had a more realistic look for what I should do for incline and shoulder press.  I had many misses on the power exercises because I was really sore.  This did not let me get a realitic feel on how the knee felt because my legs were sore sore.

[Andy Dick]

WEEK 6 (9/19/11) -------------------------------------------------------------------

Upon fixing my formulas I found that last week for the olympic lifts the formulas were rounding to the nearest 5 instead of nearest 2.5 that is why the weight is less this week.  I believe this will help in my lifts as the weight may be more manageable.  I would say on another note I do like doing the reverse loading because it lets me go all out on the first set when I am most fresh and back off from there when tired.  I did not reverse load the olympic lifts since in a meet you cannot reverse load the bar for attempts.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Deadlift   5   285   5   270   5   255
NA   2   RDL   5   285   5   270   5   255
NA   3   DB Row   5   80   5   70   5   60
NA   4   Core                  

No problems with my knee today.  I tweeked my left goin last week slipping on water so it has been sore but my knee feels ok.

Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   55   3   60   3-1   62.5
110   2   Power Clean and Jerk   3   72.5   3   77.5   3   82.5
196   3   Incline   5   150   5   140   5   135
145   4   Shoulder Press   5   110   5   105   5   100

My knee felt ok, pretty much the norm not bad but not great.  Probably from now on I will just put the knee feels like usual and only comment on if it is sore or feels really good.  On a technique note I do feel that I am still struggling on getting full extension doing the power versions of the lifts, this is more of an issue on power snatches than power clean.

ON FRIDAY: my knee is sore with a dull ache, kinda in the area below my patella.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   5   265   5   250   5   240
NA   2   RDL   5   285   5   270   5   255
NA   3   DB Row   5   80   5   70   5   60
NA   4   Core                  

The knee felt fine following this workout.

[Andy Dick]

WEEK 7 (9/26/11) -------------------------------------------------------------------

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   55   3-1   60   3-1   62.5
110   2   Power Clean and Jerk   3   72.5   3   77.5   3   82.5
196   3   Incline   5   150   5   140   5   135
145   4   Shoulder Press   5   110   7   105   9   100

Knee was sore with the dull ache that I felt last friday.  Dull ache is not in the normal place my knee gets sore, the ache is more towards the top and lateral on my knee cap.  The ache also comes and goes.  Areas that usually have had soreness there is none.  This could be a good sign or a bad one?
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   5   285   5   270   5   255
375   2   RDL   5   285   5   270   5   255
NA   3   DB Row   5   80   5   70   5   60
NA   4   Core                  

Knee was a little achy this morning when I first work up at about the patellar tendon spot.  During and after my workout it was as usual.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   55   3   60   3   62.5
110   2   Power Clean and Jerk   3   72.5   3   77.5   3   82.5
196   3   Incline   5   150   5   140   5   135
145   4   Shoulder Press   5   110   5   105   5   100

Very minor soreness during set 1 of snatch, then no pain.

Next week will be a completely off week, unless I am feeling squirrely then I may do light work one day.