Topic: Workouts Recovering From Knee Injury

[Andy Dick]

This week is an off week.  My long term plan is after this week I am going to do 3 more weeks of 3's then rotate back around on reps and see about integrating squat versions of oly lifts and squatting.  I do not think my knee has improved or gotten worse.

[Andy Dick]

WEEK 9 (10/10/11) -------------------------------------------------------------------

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   2   60   2-1   62.5   2-2   67.5  felt really heavy
110   2   Power Clean and Jerk   2   80   2   85   2-1 J   90
196   3   Incline   3   160   3   150   3   145
145   4   Shoulder Press   3   120   3   115   3   105

Knee does not hurt but is popping a lot, even when I walk
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   3-1   300   3   285   3-1   270
375   2   RDL   3   300   3   285   3   270
NA   3   Bent Over Rows   5   120   5   115   5   105   was light I wasn't sure what I can do 150 was too heavy
NA   4   Core                  

Again no pain or soreness before/during/after this workout could be a good sign
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   2   60   2   62.5   2-2   67.5
110   2   Power Clean and Jerk   2   80   2   85   2   90
196   3   Incline   3   160   3   150   3   145
145   4   Shoulder Press   3   120   3   115   3   105

Legs sore but no soreness in my knee during lifting or for the rest of the day.  Soreness on Sunday.

[Andy Dick]

WEEK 10 (10/17/11) -------------------------------------------------------------------

Knee a little sore

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Deadlift   3   300   3   285   3   270
375   2   RDL   3   300   3   285   3   270
NA   3   Bent Over Rows   5     135      5     130      5     125   
NA   4   Core                  

No pain during the workout after warm up, still a little soreness.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   2   60   2   62.5   2   67.5
110   2   Power Clean and Jerk   2   77.5   2   82.5   2   90
196   3   Incline   3   160   3   150   3   145
145   4   Shoulder Press   3   120   3   115   3   105

Knee felt as usual
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   3   300   3   285   3   270
375   2   RDL   3   300   3   285   3   270
NA   3   Bent Over Rows   5   140   5   145   5   135
NA   4   Core                  

Knee felt as usual

[Andy Dick]

WEEK 11 (10/24/11) -------------------------------------------------------------------

As of Monday my knee has felt pretty good

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   2   60   2   62.5   2   67.5
110   2   Power Clean and Jerk   2   77.5   2   82.5   2   90
196   3   Incline   3   160   3   150   3   145
145   4   Shoulder Press   3   120   3   115   3   105

Knee a little sore, probably felt ok on Monday because I was sore.  Legs still kinda sore today.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Back Squat   3   300   3   285   3   270
375   2   RDL   3   300   3   285   3   270
NA   3   Bent Over Rows   5   145   5   140   5   135
NA   4   Core                  

My knee was kinda sore at the start of the workout but it actully felt better after my workout.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   2   60   2   62.5   2   67.5
110   2   Power Clean and Jerk   2   77.5   2   82.5   2   90
196   3   Incline   3   160   3   150   3   145
145   4   Shoulder Press   3   120   3   115   3   105

DND Moving

[Andy Dick]

OFF WEEK

Since I did not get to lift Saturday I will probably do this lift day on Friday.  Its a short day at school so I will have the time.

Max   ORDER    Friday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   55   3   60   3-2   65
110   2   Clean and Jerk   3   75   3   80   3   80
196   3   Bench   10-3   185   10-4   175   10-5   165
145   4   Shoulder Press   10-8   110   10-6   105   10-6   100    arms just cashed after bench

My knee started feeling a little sore during the second C&J set so I just kept it at 80 for the 3rd.  Just minor soreness in the knee, I do not totally blame the workout it was a little sore today to start from moving stuff yesterday.

[Andy Dick]

WEEK 12 (11/7/11) -------------------------------------------------------------------

Knee was sore on the side during the weekend, felt like I banged it but can't remember banging it on anything.  Felt better Monday but still a little tender to the touch.  I was moving Thursday so could have happened then.

Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   55   3   60   3   62.5
110   2   Clean and Jerk   3   72.5   3   77.5   3   82.5
245   3   Bench   10-7   175   10-2   155
145   4   Shoulder Press   10   105   10   100   10   95

Knee feels ok after the workout today.
                        
Max   ORDER    Wednesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
370   1   Back Squat   10   225   10   225   10   225
370   2   RDL   10   225   10   225   10   225
NA   3   Pull-ups   5      5      5   
NA   4   Core                  

I cut my squat weight to about 10% over my heaviest clean ever.  Cutting the resulting number to about 75% for sets of ten resulted in about 225 lbs.  This is based on Matt Rupiper advice.  So far my knee still feels ok but sounds bad when squatting.  Basically the many pops it makes as I squat out of the bottom almost sounds like a grind.  So far it has been good but last phase it felt good for about a week then felt sore again.  We will see what happens
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   30-1   57.5   3   62.5   3   65
110   2   Clean and Jerk   3   75   3   80   3   85
245   3   Bench   10-3   175   10-4   165   10-2   155
145   4   Shoulder Press   10-3   105   10-2   100   10-3   95

Legs really sore at the start.  Knee actually feels fine.

[Matt Erdman]

How far along are you strength-wise? Are you back to where you were?

[Andy Dick]

No far from it I believe - bests were 115 C&J and 87.5 SN.  My goal is keep the squats low as I mentioned earlier while moving back up in the olympic lifts.  I am going to experiment keeping squat 10% over max clean.