Topic: Workouts Recovering From Knee Injury

[Andy Dick]

POST INJURY DOMINANCE
the question is who will get dominated the workout or me? :)

WEEK 1 (2/6/12) -------------------------------------------------------------------

Here is the working model for the week.  I am starting back on week one as this is a new program.  I will make adjustments as needed.  Mainly the goal is to start including leg and olympic lifts in.  The volume is higher as I need to get my work capacity back for my legs.  As time goes more olympic lifts sets will be added.  Then eventually I will start adding more lifts in during the week.  I am going off of a heavy light model for now.  When I was following this model with my upper body I was responding well to it, so I want to see how my legs handle the same sort of routine.  I am going to attempt to listen to my body more.  On the heavy days (especailly for the olympic lifts) I will attempt to get at it (with exception to squats as it will be a gradual comeback) and then lay off more on the light days if I am feeling beat up.

Max   ORDER    Monday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
NA   1   Push Press   10   95   10   115   10   105
370   2   Back Squat   10   225   10   215   10   200
215   3   Incline   10   165   10-2   155   10-4   150
NA   4   Hand Stand Push-ups   10-10   BW   10-10   BW   10-10   BW

During the workout my knee felt fine.  Post workout it got very slightly sore, a 1 maybe, at the top of patella where ossification is occurring but this only lasted 30 minutes at most now it feels fine.  Got buried on the hand stand push-up my upper body was smoked.
                        
Max   ORDER    Tuesday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
180   1   DB Rows   10   80   10   70   10   60
300   2   RDL   10   225   10   215   10   205
NA   3   Pull-ups   10   BW   10   BW   10   BW
NA   4   Core                           

Knee was a little sore.  Its hard to get a good read on Mondays and Tuesdays because I am kneeling so much watching squat sets and wrapping knees for the powerlifting guys that my knee gets sore afterwards.  Monday my knee felt ok until that started then steadily got worse.  The doc did say doing a lot of kneeling on it will make it sore so I am not suprised.

Max   ORDER    Thursday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
NA   1   Push Press   10   105   10   100   10   95
370   2   Back Squat   10   175   10   170   10   160
155   3   Shoulder Press   10   120   10-7   115   10-2   105
215   4   Incline   10   145   10-4   140   10   130

Knee feels ok,  have I ever mentioned how much I hate sets of ten, lol.  Shoulders owned me a bit.  However, what I am liking with this reverse loading is I am getting all my heavy sets which I do not think would be the case if I did standard loading.  I am very excited about getting to olympic lifting Saturday.
                        
Max   ORDER    Saturday   Set 1      Set 2      Set 3   
         REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3   65   3   60   3   60
110   2   Power Clean and Jerk   3   85   3   80   3   75
NA   3   Pull-ups   10   BW   10   BW   10   BW
NA   4   Core                  

Knee feels ok.  I am very happy with the weights I accomplished today especially since I have not done an olympic lift in 8 weeks.

[Andy Dick]

WEEK 2 (2/13/12) -------------------------------------------------------------------

Max   ORDER    Monday   Set 1      Set 2      Set 3      Set 4   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
150   1   Push Press   10   120   10   110   10   105      
370   2   Back Squat   10   235   10   225   10   210      
215   3   Incline   10-1   170   10-3   160   10-5   150      
NA   4   Hand Stand Push-ups   10-10   BW   10-10   BW   10-10   BW

Hand stand push-ups are turning out to be a bust.  By the time I get to them my upper body is pretty much already cooked and I don't have anything left to get them done.  Also, being heavier then when I used to do them doesn't help.  My knee felt fine.  I also kept my knee sleeve on for wraping kids for powerlifting and it helpe a ton.  My knee felt so much better afterwards.      

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
180   1   DB Rows   10   90   10   80   10   70      
300   2   RDL   10   235   10   220   10   210      
NA   3   Pull-ups   10   BW   10   BW   10   BW      
NA   4   Core                        

Knee felt fine.

Max   ORDER    Thursday   Set 1      Set 2      Set 3      Set 4   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
150   1   Push Press   10   105   10   100   10   95      
370   2   Back Squat   10   175   10   170   10   160      
155   3   Shoulder Press   10-4   125   10-5   115   10-4   110      
215   4   Incline   10   145   10   140   10   130      

Sore and tired, knee felt ok.

Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Power Snatch   3-2   65   3   65   3   60   3   55
110   2   Power Clean and Jerk   3   90   3   85   3   80   3   75
NA   3   Pull-ups   10   BW   10   BW   10   BW      
NA   4   Core                        

Knee feels a tiny bit sore during core work.  May get sore later today.

[Andy Dick]

WEEK 3 (2/20/12) -------------------------------------------------------------------

Knee felt fine all weekend.

Max   ORDER    Monday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
160   1   Push Press   5   140   5   135   5   130            
370   2   Back Squat   10   245   10   230   10   220            
215   3   Incline   10   170   10-3   160   10-4   150            
NA   4   Hand Stand Push-ups   10-10   BW   10-10   BW   I did 3 reps each set with help   

Knee felt fine.   
                                    
Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
180   1   Bent Over Rows   10   135   10   130   10   125            
300   2   RDL   10   240   10   230   10   220            
NA   3   Pull-ups   10   BW   10   BW   10   BW            
NA   4   Core                              

Knee felt fine.
                                    
Max   ORDER    Thursday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
160   1   Push Press   5   125   5   120   5   115            
370   2   Back Squat   10   175   10   170   10   160            
155   3   Shoulder Press   10-3   125   10-4   115   10-3   110            
215   4   Incline   10   145   10   140   10   130            

Knee feels fine.  I am definitely feeling the benefits of this routine.  By the time I get to this day I am definitely feeling beat up from the week.  This has also given me much recovery before Saturday where I really focus on pushing the oly lifts.  Mondays I am a bit fatigued after Saturday still and it gradually builds over Monday and Tuesday so this these 3 days are helping give me more recovery.
                                    
Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3   70-1   3-1   65   3   60   3   70   
110   2   Clean and Jerk   3   90   3   85   3   80   
NA   3   Pull-ups   10   BW               
         
Today was a really tough day.  I was up since 5am for a powerlifting meet.  As a result I was really tired for this workout when I finally got to do it at 6:30pm.  Still not a bad day but I think if I was fresh it would have been better.  I did take portions of the workout out however, 1 set of snatches, I did a 4th with more weight because I felt like I resolved some snatch issues with 60kg and I wanted to see if I could transfer it back to heavier weights, it was a success.  I also removed 2 sets of C&J, 2 sets of pull-ups and all of core.  My knee felt ok but is a tiny bit sore after the workout.  I have noticed that if I catch my lifts incorrectly (as in with weight shifted forward it aggrivates my knee some), if i catch it with weight more towards my heel it feels much better.  Both cases my feet are still flat but the balance is in different spots.  My jerks also felt sloppy, it felt as I was trying to push press my split jerks instead of popping the weight then getting under it.  Could be my doing or a result of just being tired.  As a whole my power and pop were not really there today.

[Andy Dick]

WEEK 4 (2/28/12) -------------------------------------------------------------------

Recovery week this week.  I plan on letting my body catch up but hit they oly lifts hard on Saturday.

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
160   1   Push Press   5   125   5   120   5   115            
370   2   Back Squat   10   215   10   205   10   195            
215   3   Incline   10   155   10   145   10   140            
155   4   Shoulder Press   10   110   10   105   10   100            

Max   ORDER    Thursday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
180   1   Bent Over Rows   10   145   10   135   10   130            
300   2   RDL   10   215   10   205   10   195            
NA   3   Pull-ups   10   BW   10   BW   10   BW            
NA   4   Core                              

Knee felt fine both days, however Monday was really hard.  Yesterday was alright.  I am going to be glad that I am not doing 10s for a while.  Hoping for a good day tomorrow.

Max   ORDER    Saturday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   3-2   75   3   60   3-2   75   3-2   70   3-2   65
110   2   Clean and Jerk   3-2jerk   100   3   95   3   90   3-1jerk   85

Good day today.  Snatch could have been better, the load just right as when I did them right the weight felt light.  However, my technique was not very good.  When I did it wrong obviously the weight felt heavier.  I would say it feels as I am not fully extending, a problem I have a lot in the snatch.  Almost all misses were lost out front, so something to focus on next time.  C&J was great, 95 was feeling pretty easy so I went 100, got the first one but after the clean of the last 2 reps I was pretty tired so I couldn't get the jerks.  The rest of the sets were good.  My knee is just a tiny bit sore so we will see how it feels the rest of this weekend.

[Andy Dick]

WEEK 5 (3/5/12) -------------------------------------------------------------------

The format is different for this week because I am coaching at powerlifting state on Saturday.  I am afraid it will go too late for me to be able to lift so I am moving my Oly day to friday.  This will not usually be the case since I plan on more of a 4 day routine still.

2 Updates: I guess it will be a 3 day routine for most of the month, next week I am out of town and the following week is PL nationals.  ugh.  Oh well I will do what I can.  Knee feels alright today (Monday), it was a little sore saturday evening and even less so yesterday.  This is pretty good to me.

Max   ORDER    Monday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
110   1   Split Jerk   3   90   3   85   3   80            
300   2   Back Squat   5   265   5   250   5   235 (Knee starting to feel sore)            
215   3   Incline   5   195   5   185   5   175            
145   4   Shoulder Press   5   115   5   110   5-1   130            

Knee is a litte sore.
                                    
Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch Pulls   5   75   5   75   5   70            
300   2   RDL   5   265   5   250   5   235            
NA   3   Pull-ups   5   10   5   20   5   25            
NA   4   Core                              

Knee felt ok today.
                                    
Max   ORDER    Friday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   2-1   80   2-1   77.5   2   75   2   70   2   65
110   2   Clean and Jerk   2-1 jerk   102.5   2   100   2   95   2   90      
NA   4   Core                              

Fantastic lift day today and my knee feels ok.  My snatch technique was much more efficient today.

[Andy Dick]

WEEK 6 (3/11/12) -------------------------------------------------------------------

Max   ORDER    Monday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
110   1   Split Jerk   3   95   3   90   3   85           
82.5   2   Snatch Pulls   5   80   5   75   5   70           
300   3   Back Squats   5   270   5   260   5   245           
300   4   RDL   5   270   5   260   5   245           

Knee feels fine.                                   

Max   ORDER    Tuesday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
215   1   Incline   5   195   5   185   5   175           
NA   2   Pull-ups   5   35   5   30   5   25           
145   3   Shoulder Press   5   145   5   140   5   135           
NA   4   Core                             

Obviously no kee problems.
                                   
Max   ORDER    Thursday   Set 1      Set 2      Set 3      Set 4      Set 5   
         REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT   REPS   WGT
82.5   1   Snatch   2-2   85   2-2   82.5   2-2   80   2-2   75   (2   70 DND Cut my losses)
110   2   Clean and Jerk   2-1 jerk   105   2-1, -1 jerk   110   2   100   2   95     
NA   4   Core                             

Obviously not a good lift day.  I did 70x1 and 77.5x1 for warm-ups but that was the last snatch I got for the day.  Aside from the second rep of 85 the load did not feel that difficult.  My technique must have been very off as I kept losing them out front.  Sad compared to next week.  I finally decided to move on to C&J and just keep some of my energy for that.  C&J went better, on the 110 set my pinky popped out so I didn't get to try the jerk and I was too tired to get another rep.  Other than that the rest went well.  I would have preferred a better lift day before taking 3 days off straight but oh well.  This workout I pushed my knee to the limit but the end of the 95 c&j it was starting to feel sore.  Now about 2 hours later it feels fine again so that is encouraging.  However, the left was also feeling sore around the patellar tendon so possibly a few days off will not hurt as I have been shooting up in weight pretty rapidly.

[Andy Dick]

I have not posted the new workout because the website is messing up the copy and pasting format and it is difficult to discern.  Chris if you have any ideas please let me know.  It is copied form excel.

[ADMIN]

Andy,

I installed the latest version of the software. It may have a bug. I'd say post it, so I can maybe see what the problem is, though I may not be able to fix it of course... ;)