Topic: Workouts Recovering From Knee Injury

[Andy Dick]

WEEK 13 (11/14/11) -------------------------------------------------------------------

Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
375   1   Deadlift   10   275   10   265   10   250
300   2   RDL   10   225   10   215   10   205
NA   3   Pull-ups   10      10      10   
NA   4   Core                  

Knee felt a little sore immediately after workout.
                        
Max   ORDER    Wednesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   60   3-1   62.5   3-1   67.5
110   2   Clean and Jerk   3   77.5   3   82.5   3   90 (1 pressout)
245   3   Bench   10   175   10-2   165   10-4   155
145   4   Shoulder Press   10-6   105   10-4   100   10-5   95

Knee was a little sore before workout, felt fine during, felt very minor soreness that did not appear until perhaps 4 hours after workout.

Note: played some guitar hero last night with some friends on the drums for about 1.5 hours and my knee was sore afterwards.  Right leg was the sore leg - right leg is kick stand leg.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   Back Squat   10   225   10   215   10   205
300   2   RDL   10   225   10   215   10   205
180   3   Bent Over Rows   10   135   10   130   10   125
NA   4   Core                  

Knee felt fine today, during and post workout and the whole weekend.

[Andy Dick]

WEEK 14 (11/21/11) -------------------------------------------------------------------

Was going to start taking the 4 weeks off but my knee felt good after my Saturday workout that I decided to keep working out on it a bit.  Next week is a unloading week.
               
Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   62.5   3   65   3-1   70 miss on rep 1
110   2   Clean and Jerk   3   82.5   3   87.5   3   92.5 pressout on 1 rep
245   3   Bench   10   175   10   165   10-2   155
145   4   Shoulder Press   10   105   10-2   100   10-3   95

Knee was slightly sore on and off and was going to see how it felt Wednesday to lift or not
                        
Max   ORDER    Wednesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   Back Squat   10   225   10   225   10   225
300   2   RDL   10   225   10   225   10   225
NA   3   Pull-ups   10      10      10   
NA   4   Core                  

Knee felt ok so I lifted, tough workout because I think I am out of shape lifting 2 consecutive days.  Knee was a little sore later in the day.  Get two days though until my Saturday lift.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3-1   62.5   3-2   67.5   3-2   72.5
110   2   Clean and Jerk   3   82.5   3   90   3-1,-1 jerk  95
245   3   Bench   10   175   10   165   10   155
145   4   Shoulder Press   10-2   105   10-5   100   10-2   95

Very tired today, was working on my garage most of the day and didn't eat enough.  Knee was a little sore.

[Andy Dick]

WEEK 15 (11/28/11) -------------------------------------------------------------------

Instead of taking the week off I am doing a light week instead.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   Back Squat   10   180   10   180   10   180
300   2   RDL   10   180   10   180   10   180
NA   3   Pull-ups   10-2      10-4      10-5   
NA   4   Core                  

Knee a little sore.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   42.5   3   47.5   3   50
110   2   Clean and Jerk   3   55   3   62.5   3   67.5
245   3   Bench   10   125   10   120   10   115
145   4   Shoulder Press   10   75   10   70   10   70

Knee a little sore, weight was easy but body just felt beat up.
                        
DND SATURDAY, knee still a little sore.

[Andy Dick]

WEEK 16 (12/5/11) -------------------------------------------------------------------

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Total
         REPS   WGT   REPS   WGT   REPS   WGT   Reps
82.5   1   Snatch   2   62.5   2   67.5   2   72.5   6
110   2   Clean and Jerk   2   82.5   2   90   2   95   6
196   3   Incline   5   175   5   165   5   155   15
145   4   Shoulder Press   5   130   5   120   5   115   15

Knee sore after the workout.
                           
Max   ORDER    Thursday   Set 1      Set 2      Set 3      Total
         REPS   WGT   REPS   WGT   REPS   WGT   Reps
300   1   Back Squat   5   240   5   230   5   220   15
300   2   RDL   5   240   5   230   5   220   15
NA   3   Pull-ups   5      5      5      15
NA   4   Core                     

DND Thursday felt sick Tuesday night till today, feeling better today but just took some time.
                           
Max   ORDER    Saturday   Set 1      Set 2      Set 3      Total
         REPS   WGT   REPS   WGT   REPS   WGT   Reps
82.5   1   Snatch   3   62.5   3   67.5   3   72.5   9
110   2   Clean and Jerk   3   82.5   3   90   3   95   9
145   3   Shoulder Press   5   130   5   120   5   115   15
245   4   Bench   5   215   5   205   5   195   15

DND Saturday, really sick with flu like symptoms.  Unrelated symptoms to being sick Tuesday-Thursday that was more of a cold.

[Andy Dick]

WEEK 17 (12/12/11) -------------------------------------------------------------------

This is the workout plan for about the next 3 weeks or so.  I have basically eliminated squatting and oly lifts to basically let the knee rest.  I have kept RDL as I do not think it will have a negative effect on things.  I also kept the DB/Kettlebell swings so I can focus on just keeping a powerful pop in my hips.  Not the most specific but something.  I am also taking time to do a little cardio and get my weight down a little.  When I was training heavy I was eating a ton trying to get my weight up and I have undesirable pounds I could stand to shed.  The other thing I am experimenting on implementing is including mental imagery during some of my rest sets.  I am basing it off of this article: http://journals.humankinetics.com/jsr-back-issues/jsrvolume12issue3august/useofmentalimagerytolimitstrengthlossafterimmobilization, I figured it wouldn't hurt.  I am using imagery of squatting the loads I would be squatting at this point if I were able.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   265   5   250   5   235
196   2   Incline   5   175   5   165   5   155
NA   3   Pull-ups   5   BW   5(4/1)   10/BW   5(4/1)   10/BW
NA   4   Core                  

Cardio consisted of 1 mile on the elliptical, interval training 30 second sprint/30 seconds rest for 5 reps.  Knee was a little sore maybe a hour or so post, nothing much however.  With pull-ups, I am using a belt I can attach weights to I will do 5 or if I hit failure I will immediately take the belt off and finish the reps with body weight.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
NA   1   DB Swings   6   40   6   50   6   60
145   2   Shoulder Press   5   105   5   100   5   95
180   3   Bent Over Rows   5   130   5   120   5   115
NA   4   Core                  

Knee was a little sore before I started warming up.  Felt fine during the workout.  Felt fine during the cardio (did 1 mile on the elliptical).  Still feels good but the test is usually an hour post exercise.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
300   1   RDL   5   265   5   250   5   235
196   2   Incline   5   175   5   165   5   155
NA   3   Pull-ups   5   10   5   10   5   10
145   4   Shoulder Press   5-2   130   5   120   5   115

Knee felt ok today, I did 2 sets of 5 intervals on the elliptical (15 seconds on 30 seconds off, with 5 minutes between sets)

[Andy Dick]

WEEK 18 (12/19/11) -------------------------------------------------------------------

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   270   5   260   5   245
196   2   Incline   5   180   5   170   5   160
NA   3   Pull-ups   5   10   5   10   5   10
NA   4   Core                  

Knee has very slight soreness on and off since last work out.  Sometimes it feels great sometimes like garbage.  It felt fine working out until I did cardo at the end.  I did 1 mile on the elliptical, I was going to do intervals after but since it was acting up I called it quits.  It did not feel too bad the rest of the day though.  I haven't been raising my pull-up as I want to accomplish all 5 reps without any sort of kick or slight swing.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
NA   1   DB Swings   5      5      5   
145   2   Shoulder Press   5   105   5   100   5   95
180   3   Bent Over Rows   5   130   5   120   5   115
NA   4   Core                  

Knee a little sore.  Ran on the woodway curve for 1 mile.  I kicked my butt but my knee felt fine.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   270   5   260   5   245
145   2   Shoulder Press   5   130   5   120   5   115
NA   3   Pull-ups   5      5      5   
196   4   Incline   5   180   5   170   5   160

Knee felt fine.

[Andy Dick]

WEEK 19 (12/26/11) -------------------------------------------------------------------

Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   275   5   260   5   250
196   2   Incline   5   185   5   175   5   165
NA   3   Pull-ups   5   15   5   15   5   15
NA   4   Core                  

Knee felt fine. Did interval work on the woodway curve (15s on 1 min off) this kicked my butt I only got 4 intervals done before I felt like I was going to vomit.
                        
Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
NA   1   DB Swings   6   45   6   55   6   65
145   2   Shoulder Press   5   105   5   100   5   95
180   3   Bent Over Rows   5   130   5   120   5   115
NA   4   Core                  

Knee felt ok, however during 2 of my imagery sets I decided to do body weight squats to help out a bit.  During those two sets my knee did not feel good, it didn't feel sore on the patellar tendon but more medially of it.  I don't think this is a good sign.  Will keep doing what I am doing.  I am going to add in imagery of olympic lifts on my off days if I can remember.  I did 1 mile on the curve, my knee felt fine all day besides those two body weight sets.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   275   5   260   5   250
145   2   Shoulder Press   5   135   5   130   5   120
NA   3   Pull-ups   5   15   5   15   5   15
196   4   Incline   5   165   5   155   5   150

Knee felt fine again today.  I also had no soreness doing body weight squats with my imagery.  I did 1 interval set (15s:1min) on this weird AMT elliptical we had at the fitness club and I didn't like it much.  Then I ran for 5 min (little over 1/2 mile on a teadmill).  Knee still feels ok.  I also added some imagery of snatching and c&j as well.

MODIFY: 2 hours later it feels a little sore.

[Owen Duguay]

I don't understand why you keep training with your sore knee.     You should quit Olympic Weightlifting for 3 or 4 months to let your knee heel properly.    Also consult a doctor to see if anything can be done with it.