Topic: Workouts Recovering From Knee Injury

[Andy Dick]

Owen I haven't been doing anything that would aggrivate my knee besides maybe some types cardio.  My doc told me I could do whatever as long as it didnt make my knee sore.  Since it was hard to gage I dropped out all squatting and oly lifts (besides body weight which if I can't even do that then I need work on it as every day activities will be difficult).  For clarification when I say I am body weight squatting it is not me squatting with 200 which is my weight it is me standing with no weight and just doing squats.  RDL does not and has not aggrivated it.  Elliptical seems to make is sore but that is more of a recent finding.  Running on the curve causes no issue at all.  At least with the cardio once it starts to get sore I stop immediately.  As of right now cardio is not basically out anyways.

[Andy Dick]

WEEK 20 (1/2/12) -------------------------------------------------------------------

Unload Week
            
Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   210   5   210   5   210
196   2   Incline   5   140   5   140   5   140
NA   3   Pull-ups   5   BW   5   BW   5   BW
145   4   Shoulder Press   5   105   5   105   5   105

No issues.
                        
Max   ORDER    Friday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   5   240   5   230   5   220
145   2   Shoulder Press   5   120   5   115   5   105
NA   3   Pull-ups   5   10   5   10   5   10
196   4   Incline   5   160   5   150   5   145

No issues.  Same old same old.  Called the doc today about setting up the MRI, they are supposed to call me back to set up the appointment.  They have not called me back yet.

[Andy Dick]

WEEK 21 (1/9/12) -------------------------------------------------------------------

I has been about 4 weeks since I took squats and olympic lifts out of my program without much change in my knee.  I have included squats on Wednesday because my MRI is Thursday.  The doc said it wouldn't be a bad idea to do a little to aggrivate it some before I go in, but it was up to me.  I have set the load as Arturo suggested to equal my body weight 195 lbs (not to be confused with the body weight squats I did in the past where there was no load).  Squat was supposed to be Incline but I took it out since it was 2 days consecutive.  I have ramped up the back sets and adjusted the order to more closely mimic the LSU programs.  This way since the plan was decreased leg work I will increas upper body work, also it will be easy to transition squats and olympic lifts back in when I can do them.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
196   1   Incline   3   190   3   180   3   170            
300   2   RDL   3   285   3   275   3   260            
145   3   Shoulder Press   3   125   3   125   3   125            
NA   4   Core                              

Knee felt good today during and post workout.  Knee did get sore later this afternoon but I think due to having to kneel and wrap powerlifter's knees.
                                    
Max   ORDER    Wednesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
370   1   Back Squat   5   195   5   195   5   195            
NA   2   Pull-ups   5   20   5   20   5   20   5   20   5   20(2)BW(3)
NA   3   Bent Over Rows   5   135   5   125   5   130   5   135   5   140
NA   4   Core                              

Knee felt ok during my workout, got a little sore after.
                                    
Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   3   260   3   260   3   260            
145   2   Shoulder Press   3-2   140   3   135   3   125            
180   3   Bent Over Rows   5   155   5   155   5   155   5   155   5   155
NA   4   Pull-ups   5   20   5   20   5   20   5   20   5(4/1)   20/BW

Workout was hard today because I was caulking some windows at my church for about two hours before hand.  Knee is a little sore still, hard to tell though because my legs are very sore from squatting Wednesday.  Next Thursday I see my doctor to discuss the findings of my MRI.

[Owen Duguay]

Hi Andy.   Before making my next comment I just wanted to make sure that you understand that when I suggested that you take time off weightlifting I was not demeaning you or critising you.    I was trying to help.

First I have read all of the posts in this Training Program section and I have read all of the posts in the Weightlifting Section which was a good 15 pages or more.   

There was a goldmine of valuable information offered.    I learnt a thing or two from everyone's thoughts and suggestions.

I still think that in your case part of the problem is because you are so dedicated to Olympic Weightlifting that continued training is just prolonging your recovery.    If only the athletes in our gym had half of your guts I would be lucky.      Anyways you have tried everything possible so you are gaining a ton of experience in sports injury.     In the end if nothing works to solve the problem you can take complete rest for 4 months and then come back and do even better.     

I wish you the best of luck. 

[Andy Dick]

Hey Owen,

I was not offended.  So what you are saying is perhaps doing the RDL was slowing recovery?  I wasn't sure you thought that when I put body weight for the imagery set if you thought I meant imagery while squatting 195.  I am thinking perhaps doing the cardio was unwise because it did not give me a complete rest.  As I stated I kept the RDL in as I figured behing hamstring that it would have little consequence on recovery and didn't seem to aggrivate it.

I don't want to sound like I am disregarding your advice, but I am going to continue with the program at least until after tomorrow.  I have my MRI Thursday so I might as well continue with what is planned then get the MRI since it is already set up.  I have however since your post taken all cardio out of the program.  I also got your post after my RDLs today so it is too late to change that.

[Andy Dick]

WEEK 22 (1/16/12) -------------------------------------------------------------------

Max   ORDER    Monday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
196   1   Incline   3   195   3-1   185   3   175            
300   2   RDL   3   290   3   275   3   260            
145   3   Shoulder Press   3   125   3   120   3   115            
NA   4   Core                              

Knee felt fine today.
                                    
Max   ORDER    Wednesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
196   1   Incline   5   170   5   165   5   155            
NA   2   Pull-ups   5   25   5      5      5      5   
160   3   Bent Over Rows   5   125   5   125   5   125   5   125   5   125
NA   4   Core                              

Knee felt ok
                                    
Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
145   1   Shoulder Press   3   140   3   135   3   125            
370   2   Back Squat   5   195   5   185   5   175            
160   3   Bent Over Rows   5   140   5   145   5   150   5   155   5   160
NA   4   Pull-ups   5   BW   5   20   5   20   5   20   5   20

My knee felt fine, it was very much a mental battle because I know I am very nervous about making my knee sore again.  I can tell I need to focus on good squat forms because I want to favor it.  I was going to cut my pull-ups down because my elbows were feeling sore but the pull-ups did not seem to bother them much so I kept them at the planned weight.

[Andy Dick]

WEEK 23 (1/23/12) -------------------------------------------------------------------

I am increaseing my days to 4 now that I am able to start working squats back in.  I will only add squats in for these last 2 weeks until I start my cycle over.  Then I will add olympic lifts back in.  I am still doing Imagery on the olympic lifts until then.

My knees after Saturday's workout felt find Saturday and Sunday.  Today however it is a little sore around the patellar tendon (I am assuming the bursitis not the fissure).

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
370   1   Back Squat   5   205   5   195   5   185            
196   2   Incline   3   200 PR3   190   3   180            
145   3   Shoulder Press   3   125   3   120   3   115            
NA   4   Core                              

Knee felt ok during my workout.  It did get sore, patellar tendon area later in the day. 
                                    
Max   ORDER    Wednesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   3   295   3   280   3   265            
NA   2   Pull-ups   5   35   5   35   5(2/3)   35/25   5   25   5(4/1)   25/BW
160   3   Bent Over Rows   5   125   5   125   5   125   5   125   5   125

My knee is a little sore today.  More when deep squatting down.  My elbows are starting to get sore as well.  I am ready for the unloading week next week.  I will fill in the weights on pull-ups later when my program is by me.
                                    
Max   ORDER    Friday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
145   1   Shoulder Press   3   145 PR3   135   3   130            
370   2   Back Squat   5   175   5   170   5   160            
196   3   Incline   3   170   3   165   3   150            
NA   4   Core                              

I moved this workout to Friday.  I had a lot of stuff to get done Thursday so I moved it a day later.  I also thought it wouldn't hurt to give my knee another day of rest.

I started using the knee sleeve today.  Knee felt and feels fine.  Although next week will be the real indicator as today was just a light squat day.
                                    
Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
300   1   RDL   3   260   3   250   3   235            
160   2   Bent Over Rows   5   160   5   160   5   160      
NA   3   Pull-ups   5   20   5   10   5   BW   

My knee felt fine.  I dropped 2 sets of each of the back exercises because my elbows were really sore.

[Andy Dick]

WEEK 24 (1/30/12) -------------------------------------------------------------------

There are only 2 days this week because it is a much needed recovery week.  My elbows are very sore right now so the rest will help.  I also have continuing education Friday and Saturday so it will make it hard to lift.

Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
370   1   Back Squat   5   225   5   215   5   200
196   2   Incline   3   160   3   150   3   145
300   3   RDL   3   210   3   200   3   190
145   4   Shoulder Press   3   105   3   100   3   95

Knee felt ok.  I had soreness to the left of my knee cap on rep 1 of set 1 of overhead squat warm up (45lb) and of rep 1 set 1 of back squat warm up (135lb) but after that my knee felt fine and has felt fine all day.  The soreness was only on those two reps.

The knee sleeve seems to be helping all in all my knee has been felling much better during and after workouts using it.  It may be just a placebo effect so time will tell.  But I had no problems with 225 lbs in the squat.  This is still much lighter than what I am used to but so far it seems to be helping some.
                        
Max   ORDER    Friday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
370   1   Back Squat   5   300   5   285   5   270
145   2   Shoulder Press   3   120   3   115   3   105
NA   3   Pull-ups   5   BW   5   BW   5   BW
196   4   Incline   3   140   3   135   3   125

Elbows still sore, AT said epicondilitis.  No biggie just make a few modifications to rows.  Knee felt ok.  Excited about next week where I get to start olympic lifts again.