Topic: Workouts Recovering From Knee Injury

[Andy Dick]

Week

7

Strength

Max

ORDER [/t][/t] Monday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 3 97.5 3 92.5 3 87.5     

82.5

2[/t] Snatch Pulls 5 82.5 5 80 5 75     

300

3[/t] Back Squats 5+1 275 5 260 (5 250 dnd)     

300

4[/t] RDL 5 275 5 260 (5 250 DND)     
 
[/t]             

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

215

1[/t] Incline 5-2 205 5 195 5-1 185     

NA

2[/t] Pull-ups 5-1 40 5-1 35 5 30     

145

3[/t] Shoulder Press (5 135 DND) 5 125 5 120 5 115     

NA

4[/t] Core           
 
[/t]             

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2-2 82.5 2-2 80 2-2 75 2 60 2-1 75 

110

2[/t] Clean and Jerk (2 105 DND) 2-1 100 2-1 95 (2 90 DND)   

NA

4[/t] Core           
 
This table is sloppy but I think readable.  I think I might have over did it on day 1 and 2.  As you can see I was pretty tired Tuesday.  Thursday everything felt heavy, even though I had two leg day rests between Monday.  I think my body was just worn down.  Snatches felt very heavy so technique got sloppy.  75 was more manageable but heavy.  Weights dropped down a lot on C&J because of fatigue.  Just not a great day.
 
Monday I dropped the sets out because my knee did not feel sore but felt like if I kept doing more it would get sore.
 
For the most part during workouts my knee has been well.  If it gets sore it is a very minor soreness.

[Andy Dick]

WEEK 8 (3/29/12) -------------------------------------------------------------------
 

Max

ORDER

Monday

Set 1

Set 2

Set 3

Set 4

Set 5

REPS

WGT[/t][/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 3-1 100 3 95 3 90     

300

2[/t] Back Squat 5 275 5 260 5 250     

215

3[/t] Incline 5 205 5 195 5 185     

NA

4[/t] Hand Stand Push-ups 5-4 BW 5-4 BW 5-4 BW      [/t]             

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Clean Pulls 5 105 5 100 5 95     

300

2[/t] RDL 5 275 5 260 5 250     

NA

3[/t] Pull-ups 5 40 5-1 35 5-1 30     

NA

4[/t] Core            [/t]             

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch Pulls 5 85 5 80 5 75     

160

2[/t] Push Press 5 125 5 120 5 115     

110

3[/t] Back Squat 5 100 5 95 5 90     

145

4[/t] Shoulder Press 5 135 5 125 5 120      [/t]         
So far my workouts have been good and no problems with my knee.  Hopefully Saturday is a great day now that I am on my regular schedule again.
   

Max

ORDER [/t] Saturday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2 -2 77.5 2 60 2 70 2-1 70 2-1 75 

110

2[/t] Clean and Jerk 2 105 2 100 2 95 2 90  DND 

NA

4[/t] Core           
 
A very frustrating day.  Everything felt heavy.  Snatch didn't go well, I dropped down to try to work on technique.  C&J I didn't even do because I couldn't clean 90 so I just stopped.  It is also very frustrating because my knee feels fine.  This is how my workouts usually go I will make really good gains then it just goes to garbage.

[Andy Dick]

WEEK 9 (4/2/12) -------------------------------------------------------------------
 
Basically an unloading week of sorts and we will see how Saturday will go.

Max

ORDER

Monday

Set 1

Set 2

Set 3

Set 4

Set 5

REPS

WGT[/t][/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 2 87.5 2 82.5 2 77.5     

370

2[/t] Back Squat 5 245 5 230 5 220     

215

3[/t] Incline 5 170 5 160 5 150      [/t]             
This workout was hard, I am worn out.
 

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch Pulls 5 62.5 5 60 5 57.5     

300

2[/t] RDL 5 195 5 190 5 180     

NA

3[/t] Pull-ups 5 BW 5 BW 5 BW     

NA

4[/t] Core            [/t]             

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Clean Pulls 5 87.5 5 82.5 5 77.5     

160

2[/t] Push Press 3 115 3 110 3 105     

370

3[/t] Back Squat 5 175 5 170 5 160     

145

4[/t] Shoulder Press 5 100 5 95 5 90      [/t]             

Max

ORDER [/t] Saturday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2-1 67.5 2-1 72.5 2-2 75 2 75 2-2 80 

110

2[/t] Clean and Jerk 2-1 jerk 105 2 100 2 100 2 95 

NA

3[/t] Core 
 
The energy level today compared to last week was a 180 degree difference.  The weight felt light on snatch but when I got to 80 they were out front of me, so my technique is messed up some.  I will continue to work on it.  Next week if I remember I will try to get some video.  Clean and jerk went great today.  The most disappointing thing is I thought I was pushing my weight and went and got 110 once but then after my second set and changing weight I realized that I only had 105 on the bar.  A little let down but on well they still went well.  My knee feels perfectly fine.         

[Andy Dick]

WEEK 10 (4/9/12) -------------------------------------------------------------------
 

Max

ORDER

Monday

Set 1

Set 2

Set 3

Set 4

Set 5

REPS

WGT[/t][/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 2 90 2 85 2 80     

370

2[/t] Back Squat 3 285 3 275 3 260     

215

3[/t] Incline 3 205 3 195 3 185     

Wise decision on keeping the weights a little lighter.  I was feeling a little banged up especially in my elbows.  On a very great note these last two weeks my knee has felt awesome, 0 soreness whatsoever.

[/t]             

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2-1 60 2 65 2 67.5     

300

2[/t] RDL 3 275 3 260 3 250     

NA

3[/t] Pull-ups 5-1 40 5 35 5 30     

NA

4[/t] Core           

No knee issues.

[/t]             

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch Pulls 3 60 3 57.5 3 55     

160

2[/t] Push Press 3 120 3 110 3 105     

296

3[/t] Front Squat 3 225 3 215 3 200     

145

4[/t] Shoulder Press 3 135 3 125 3 120 (DND elbow hurt)   

I dropped the last sets of shoulder press because my wrist has been hurting.  I have been taping it and it has helped but during that set it just hurt.  So I dropped it out to keep it from getting worse so I can lift well on Saturday.  My knee had only a very slight soreness toward the end of front squats.  My body felt banged up today.

[/t]             

Max

ORDER [/t] Saturday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 1 67.5 2-1 72.5 2 75 2-1 80 

110

2[/t] Clean and Jerk 2-1 jerk 107.5 2 102.5 2 97.5   

#N/A

I was in a hurry this day as I had to lift later, so I dropped a few lighter sets out.  Otherwise I feel the workout went great.

[Andy Dick]

WEEK 11 (4/16/12) -------------------------------------------------------------------

 

Max

ORDER

Monday

Set 1

Set 2

Set 3

Set 4

Set 5

REPS

WGT[/t][/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 2 90 2 85 2 80     

370

2[/t] Back Squat 3 285 3 275 3 260     

215

3[/t] Incline 3 210 3 200 3 190      [/t]
 
           

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2 60 2 65 2 67.5     

300

2[/t] RDL 3 275 3 260 3 250     

NA

3[/t] Pull-ups 5 40 5 35 5 30     

NA

4[/t] Core            [/t]
 
           

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch Pulls 3 55 3 57.5 3 60     

160

2[/t] Push Press 3 120 3 110 3 105     

296

3[/t] Front Squat 3 225 3 215 3 200   DND   

145

4[/t] Shoulder Press 3 135 3 125 3 120      [/t]

My knees were feeling a little sore so I took the last set out of front squats.
             

Max

ORDER [/t] Saturday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2 67.5 2 72.5 2 75 2 80   

110

2[/t] Clean and Jerk 2 107.5 2 102.5 2 97.5     

NA

3[/t] Core         
 
I did not do this day.  I went home from work early because I was feeling very sick.  I might have been able to do something if I got up early and rushed through a workout becasue I am attending a wedding today.  Instead I decided to take the day off to recover and help my wife with the kids while she got ready.  I also see it as a time to let my body catch up a little.  My knee is still a little sore, my elbows are still bugging me, and my wrist is still bugging me.   

[Andy Dick]

WEEK 12 (4/23/12) -------------------------------------------------------------------
 

Max

ORDER

Monday

Set 1

Set 2

Set 3

Set 4

Set 5

REPS

WGT[/t][/t] REPS WGT REPS WGT REPS WGT REPS WGT 

110

1[/t] Split Jerk 2 90 2 85 2 80     

370

2[/t] Back Squat 3 285 3 275 3 260     

215

3[/t] Incline 3-2 215 3-1 205 3 195      [/t]             

Max

ORDER [/t] Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch 2 60 2 65 2 67.5     

300

2[/t] RDL 3 275 3 260 3 250     

NA

3[/t] Pull-ups 5 40 5 BW 5 BW     

NA

4[/t] Core            [/t]             

Max

ORDER [/t] Thursday Set 1 Set 2 Set 3 Set 4 Set 5 

REPS

WGT[/t] REPS WGT REPS WGT REPS WGT REPS WGT 

82.5

1[/t] Snatch Pulls 3 55 3 57.5 3 60     

160

2[/t] Push Press 3 120 3 110 3 105     

296

3[/t] Front Squat 3 225 3 215 3 200     

145

4[/t] Shoulder Press 3 135 3 125 3 120     

Saturday Snatch  1x65 1x70 1-1x75 1x75 1-1x80 1x80 1-1x85 1-1x85 1-1x82.5 C&J 1x90 1x100 1-1 jerk 110 1x110 1-1x115   My knee felt a little sore all week.  It felt ok lifting Saturday.  I was feeling really good Saturday.  I still feel like my snatch technique can improve some.  I forgot to bring a camera again so I couldn't get video.  This was a good end of a cycle.  The plan now is to go light to recover then 2 weeks heavy 1 week light until my elbows and wrist heal up.

[Andy Dick]

WEEK 13 (4/30/12) -------------------------------------------------------------------
 
Monday
Split Jerk 2 77.5 2 77.5 2 77.5      370
Back Squat 3 245 3 245 3 245      215
Incline 3 155 3 155 3 155       
Knee is sore

Wednesday
1 Snatch 2 60 2 60 2 60       
2 RDL 3 210 3 210 3 210     
3 Pull-ups 5 BW 5 BW 5 BW     
4 Core             

Thursday               
1 Snatch Pulls 3 60 3 60 3 60     
2 Front Squat 3 210 3 210 3 210     
3 Shoulder Press 3 135 3 125 3 120       

1 Snatch 1 70 1 70 1 75 1 80 1-1 85  1-1 82.5  Tech Work 2 70  2-2 80  2-1 80
2 Clean and Jerk 1 90 1 100 1-1 jerk 107.5 1-1 jerk 112.5
 
I am trying to work technique on the snatch.  Although I got the first 80 it just feels away from me some.  I do not feel a brush with my hips at all.  The weight does not feel all that heavy (it is a challenge but not like its my max).  I need to quit forgetting my camera (I always remember once i'm at the gym).  107.5 jerk felt easy but was in front.  112.5 jerk just felt insanely heavy.

[Andy Dick]

WEEK 14 (5/7/12) -------------------------------------------------------------------

I was not able to lift Monday so my days will be shifted this week.  It may be just a Tue, Wed, Sat routine.  Depending on how I am feeling Thursday will dictate what I do that day, if I lift at all.  PS I have no idea why this keeps messing up my formatting.
 
         Tuesday Set 1 Set 2 Set 3 Set 4 Set 5  REPS WGT REPS WGT REPS WGT REPS WGT REPS WGT 
Clean Pulls 3 112.5 3 108 3 103     
Back Squat 5 295 5 280 5 265     
Incline 5 200 5 190 5 180                   
   
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5  REPS WGT REPS WGT REPS WGT REPS WGT REPS WGT 
Split Jerk 3 80 3 80 1-1 102.5     
RDL 5 295 5 280 5 265     
Pull-ups 5 BW 5 BW 5 BW     
Core                       

I was pretty sore Wednesday and really sore Thursday so I skipped that day.  I think I only have 2 weeks left of training for now because my current job made my position full time and baiscally "found someone better."  Not in those exact words but it was the same bs.  So I may not be able to lift for a time because I will not have a place to train nor a job and obviously the latter is more important.
Thursday Set 1 Set 2 Set 3 Set 4 Set 5  REPS WGT REPS WGT REPS WGT REPS WGT REPS WGT  Snatch Pulls 3 85 3 80 3 77.5      Front Squat 5 225 5 215 5 200      Shoulder Press 5 125 5 115 5 110   
             
Saturday Set 1 Set 2 Set 3 Set 4 Set 5  REPS WGT REPS WGT REPS WGT REPS WGT REPS WGT 
Snatch 2 65 2 67.5 2-2 72.5 2 75 2-1 80 1 82.5
Clean and Jerk 2-1 jerk 105 2-1 jerk 100 2-1 jerk 95 2 90 

Snatches felt much better.  Jerks the second sets were not happening.  My knee felt a little sure towards the end of Clean and Jerk but later after the workout it felt fine.

Video of Saturday's training (I think I am missing one rep on the jerk I believe it was the 2nd or 3rd set.  Let me know any coaching adivice. 
http://youtu.be/YZtWKZNL878