Getting My Squat Back on Track, Post Injury Style! - Team Franco Bodybuilding Forum: Competition and Fitness Board

winflex · Beyond Nutrition Sponsored Athlete

Getting My Squat Back on Track, Post Injury Style!

winflex · Beyond Nutrition Sponsored Athlete

Took a bunch of days off this week but started feeling too guilty so I had to hit it a little earlier.

Got it going again with squats. Knee is still feeling good. Went light this time. Had some wicked soreness in my adductors and glute/hip area the past couple days. Will take a few weeks to get them used to the squat bounce again. Benches are still making gains.

Squats: warms, 255X5X2
Bench: warms, 325X5X3-PR
Back extensions: 2 sets of a lot of reps

-- Edited by winflex on Sunday 23rd of May 2010 06:15:44 PM

Yoster · The Truth!

Dwayne,

Really enjoy reading your blogs. Best of luck with your training - know you will kick 'rss

winflex · Beyond Nutrition Sponsored Athlete

Thank you Dave.

I also enjoy reading yours as you get ready for the MidAtlantic.
___________________

IT COMES BACK QUICK!

Squats: warms, 320X5 325X5 330X5
Barbell Rows: 3 sets of high reps with 135 (off the ground)

I like to self-coach when I'm training alone and thanks to video I can do that. I noticed in my last squat workout with 315 my back extension was all over the place in the video. Sometimes I'd hyper extend, other times I'd relax in the bottom, etc. You kind of lose a little bit of the proprioception when all you can do is box squat for 5 weeks. So today, I made a concentrated effort to maintain a rigid rock solid spine. The results were great. Each of my worksets were pretty easy and I was thrilled with the progress for today on the comeback. I plan to keep going like this each squat workout. I knew that I didn't really lose that much from the 5 weeks of watching my knee. The plan is 15 lbs of comeback progress each squat workout...next one is Friday. Thank goodness for muscle memory.

Barbell Rows were done to help practice rigid spine against a load but without overloading like a deadlift would. I also used this to help with my endurance which will be key when the squats get back to the heavy weights.

I have a video coming of these barbell rows coming up...stay tuned.

winflex · Beyond Nutrition Sponsored Athlete

Here's how I like to do barbell rows. Try it out for variety. Hits the lats really well since you are horizontal to the ground and you can go longer due to the deload on the ground OR you can go heavier due to the deload on the ground. Bon Apetit!

BRICKHOUSE · The Truth!

Have to try this when my rib injury gets better.

Yoster · The Truth!

I'm going to give that a try. I'll try anything that will help with the lats!!

winflex · Beyond Nutrition Sponsored Athlete

Definitely try it. It does feel great and there are so many ways to row, this is just one of my favorites. Another of my favorites (which I don't have video of) is with a cable row and a rope, leaning forward and letting the weight stretch the lats and then pulling and coming up to a really tight arch and squeezing the lats super hard. That was always one of my favorite finishers in a back workout. Lats are definitely hard to reach until you get the connection. So, its important to try a variety of things to see which ones your lats respond to the most.

winflex · Beyond Nutrition Sponsored Athlete

FINALLY...

Warmed up with some squats just to get the blood flowing and also to check my form. Went light because I plan on squatting heavy (relative to my current ability) tomorrow. Again focused on back rigidity but also on form perfection. I noticed after videoing my light squat sets tonight that my bar path kind of follows a J-path...like an upside down J, kind of like a bench press 'J' that shirted benchers use when they belly bench. Raw benchers use a straight bar path, as it is most efficient and we don't have shirts to rely on.

Anyway, I have to get rid of this J. Its amazing that I made it all the way up to the 400's with this J. I reviewed all my older video's and saw the same J path. If I can finagle my form to get it as straight as possible, I should be able to add mucho pounds on the bar and also lower my risk for injury...which twice this year has already bitten me. Minor injuries but still not fun. Going to fix it!

Okay so, the FINALLY title is actually because I finally got all my presses with 211.25

Standing Overhead Press strict: warm ups then 211.25X5X3 sets, then back off sets with 170X8X2 sets

Just trying to accumulate a little more volume to disrupt homeostasis.

I checked my log and it became obvious why I failed the last two times at this weight for three sets of five.

5/10/2010: Bench workout with 322.5, then pause rep max practice with 345 and 355

5/13/2010: Failed presses 211.25X3,3,3

5/15/2010: Bench max at meet, 345, 355, 365

5/17/2010: skipped bench workout, not recovered,

5/19/2010: Failed presses 211.25X4,3,2

5/23/2010: Normal bench workout 325X5X3 sets

5/27/2010 (today): Normal press workout 211.25X5X3 sets

So the max outs on bench affected my pressing muscles that much. Also, missing my normally scheduled bench workout didn't help me to stimulate any strength building for my presses last week. I'm happy to be back on the normal recovery schedule again...and look forward to more pressing progress!

winflex · Beyond Nutrition Sponsored Athlete

Revisiting Old Friends

SQ: warm ups then work sets of: 335X5, 340X5, 345X5
RDL's: 135X10 225X10 315X10

Still rebuilding this squat 5 lbs at a time. Its going really well, as each set enables me, or at least reminds my body what to do under the bar. I re-reviewed my video that I took and the J thing is totally due to angle of the video. Yes, I do get forward sometimes but not often and I do need to fix that because i makes it really hard to recover. My knees were a little tired (but not pain) after this session but its mostly due to the fact that I squatted four times this week and that was a little overboard and I tend to do that once in a while. I'll back it off a little with the frequency in the future. Next week the plan is Tues SQ 350, 355, 360 and Friday 365 370 375. By the end of next week I will start to get close to where I was before and may look at changing a few things up.

winflex · Beyond Nutrition Sponsored Athlete

JUST BENCH

BP: warm ups then 327.25X5 X3 sets - PR

Left bicep tendon (proximal) was a little bothered in the first set and got better in the following sets. Probably because of squats on Friday. Will ice and make sure to continue my fish oil "therapy." I think I'm coming close to ending the linear progression with pressing and benching. Probably in the next few weeks. I recall that last year when my work sets were around 330-5, although for singles and doubles, I would notice some bicep/shoulder pain. Back then, instead of re-organizing my training or re-programming, I would just push through. I'm smarter now and I know its better to re-program and properly assess the situation than to push through.

Yoster · The Truth!

327 - wow!!

winflex · Beyond Nutrition Sponsored Athlete

Just truckin along Dave...taking the ride where it takes me.

winflex · Beyond Nutrition Sponsored Athlete

JUST SQUAT

SQ: warm ups then 350X5, 355X5, 360X5 as planned

Everything going as planned. No pain in the knee. I can't think of how physical therapy would be better than this. I haven't gone and I'm feeling good. Happy with my decision not to go and just take the responsibility in my own hands to rebuild this. It has saved me time, money, and energy. I know I'm knocking on the door of my old bests but after this week I think it will be time to do what I have to do to remain injury free while I pass them.

Yoster · The Truth!

Keep it goinig Dwayne.

I did therapy for my shoulder one time (reluctantly) after about 2 sessions I decided "I'm out of here" and then just incorporated some of the exercises in my regular workout. I think for (and pardon my ignorance) the average person - it is probably good - but for someone who exercises regularly and with vigor - it probably doesn't help too much.

Best to you - bring on the PRs!!

winflex · Beyond Nutrition Sponsored Athlete

Yeah.

Its not that I think I'm too cool for bosu ball squats against a wall. Its just that I know that will stimulate nothing for me unless they figure out a way to load that exercise with a lot of weight which I'm sure they won't be doing that in a PT office.

Also, I'm opposed to their definition of propioception which to them means balancing on a wobble board, as opposed to the true definition, which is awareness of ones body through space.

Finally, I am against their definition of flexibility, which says everyone should be able to do "X", for example touch their heel to their butt. In my case, this is impossible as my hamstring size/shin length will not allow for it. If the point of PT is to stimulate, I have that under control with training.

If they want me to be aware of my body through space, I have that under control with training. If they want me to have sufficient flexibility to play my sport, I've got that under control with training. So I was pretty sure that they couldn't help me, unless I broke, tore, or otherwise severely damaged something which clearly I have not.

We'll see how the doctor reacts to my recovery sans PT. Most likely he will be amazed at the comeback...and note that he had never seen such a quick recovery. Probably because most people quit training once they see the PT. Training with weights is really the miracle "drug" for anyone in a rehabilitative state. I still want my darn MRI though...regardless of how I feel. This is the real reason why I'm even bothering to go to the doc again anyhow.

Yoster · The Truth!

No I agree - you are probably much more aware of things than most and probably most of the PT trainers as well. I think they (as anyone) gets into a rut with the same cure for everyone - where you certainly don't fall in the "everyone" mold.

I think for a lot of people PT is a "strain" to them so it helps - but not when you are used to doing what you do on a regular basis.

Best

winflex · Beyond Nutrition Sponsored Athlete

I just know I'm going to get flack from the doctor when I tell him I didn't go. He gave me his best advice and I didn't take it. So I know I'm in for it...but I want the MRI and I can't request it. Sometimes I wish I truly had control over my own healthcare.
_______________

TIRED BUT NOT DOWN

Press (strict standing overhead): warm ups then 212.5X5 X 3 sets -PR

I had a crazy integration and test schedule this morning. I was in @ work at midnight and I left at 11 a.m. I am totally off kilter and expected to fail today in the press workout but I surprisingly didn't. I slept from 2-5 this afternoon and I'm going to sleep again right after posting this. Just squats tomorrow...my back is tired.

winflex · Beyond Nutrition Sponsored Athlete

HEAVY BUT NOT GRINDY

Squats: warm ups, then, 365X5, 370X5, 375X5, 225X10

I was off going into this workout. My work schedule was all over the place and I had some stressful things happen this week. So, the weight felt heavy and slow but it was not grindy. With the proper recovery, I should be able to be in a place to continue this for at least one more session before getting into the grindiness. This time around though, I'm going to avoid the grind phase completely and change up the programming structure to allow for more recovery. I'm pretty much 90% of where I was and I did got back there in short measure. I started at 315 about two weeks ago and now I'm back at 375 after five weeks or so of no real challenging squatting (only box squats once a week and light volume squatting once a week)...so the comeback has been successful thus far. Next session will be 380-385-390 or even toying with the idea of doing "1-step-back-2-steps-forward" i.e. 370-375-380, or doing ("stay-at-present-then-2-steps-forward") i.e. 375-380-385. I will let it be a game time decision next Tuesday. Either way, the goal will be to continue moving forward without getting into the grind zone...which for me, i think, is the danger zone when done too often.

winflex · Beyond Nutrition Sponsored Athlete

NOT JUST ANYMORE

Bench: warm ups then 330X5 X 3 sets -PR
Lat pulldowns: 3 sets
External Rotations with rubber tubing: 2 sets
Standing 1-arm Overhead presses: 2 sets

My left shoulder hurt a little bit after benching. Instincts are telling me linear per week are soon coming to an end soon, at least, trying to make linear progress on both pressing movements once a week will be challenging. It could just be I slept wrong too. I didn't miss any reps and each set got easier. I hope it means I still have more in me. Only time will tell. Anyway I threw some light assistance type exercises in there today just to get my mind in the right place. Felt alright to not just bench today.

Yoster · The Truth!

Keep it going Dwayne. Sounds like you making some great gains.

Are you doing this all on your own or do you have a coach that you are using?

winflex · Beyond Nutrition Sponsored Athlete

Thanks Dave. I can't believe I started pressing last fall at 155 and now only a few lbs away from 225 for reps. Also, I was afraid in January that it would take forever to get my shoulders to bench press without insane pain..started that up with a painful 225 but got it up to 330 for reps with almost no pain. I am very thankful for the gains and have to be very careful not to cross the line into injury as I learned with squatting after TWO minor injuries. I realize that I can't ask my body to add 2.5 lbs to my bench each week and 1.25 lbs to my press each week indefinitely for the rest of my life (but that would be great wouldn't it). This is where a coach is awesome.... They answer the question : "What do you do when you can't do what you've been doing successfully for the past six months or so?"

I am 90% self-coached meaning 90% of the time I train alone and take my notes, videos, check my own form, etc. Its just me, my camera, and my notebook. However, the other 10% of the time, I get coached on my programming and things that I should change when I hit or prior to hitting a plateau to ensure progress.

When I train under my coach's supervision, he will shout verbal cues to reinforce efficient movement pattern if I start to lose groove but mostly the coaching is based on programming, i.e. if I'm looking slow, he may tell me to up the speed work; if I'm beat up, he may change the set/reps/frequency of a movement in the program; if I have a meet coming up, he will suggest openers and jumps to take to be successful and hit PRs based on my current performance in the gym, etc.

The thing that I enjoy about being coached like this is that I learn how to stimulate more progress out of myself based on the biofeedback I'm getting. Its trial and error but there is so much to learn and it really is all about me and how I respond...as opposed to following a pre-designed program like Sheiko or Smolov which doesn't think about the individual. The Sheiko bench training is definitely responsible for the shoulder pain I incurred last fall. I was benching three times a week for something like 7 months straight. It worked but it also hurt. I no longer will follow pre-designed workouts.

-- Edited by winflex on Sunday 6th of June 2010 11:46:13 PM

winflex · Beyond Nutrition Sponsored Athlete

Squats at your own risk....

Squats: warm ups then 380X5 385X5 and stopped.

Went to the ortho doc and he was really surprised at the progress I've had. I told him I started to squat again and that its been going well. He wasn't happy that I didn't go to PT but he didn't rip me a new one either. But he basically said that if I want and MRI, I have to make the insurance company happy and do the PT, so he'll have something to work with. I guess its hard to justify getting an MRI for a guy who has no trouble walking and is squatting heavy twice a week to insurance, even if the guy feels like his knee is "off". I just want some preventative measure so I don't do anything stupid but the insurance company ironically doesn't care about prevention. So, I want my MRI, thus, I will have to go to PT. I will call tomorrow and set up my first appointment...meh...gotta do what I gotta do.

I had planned to do 380X5, 385X5, and then 390X5 but after 385, my left knee was whispering to me, "You don't have to do this." So I stopped. I sort felt like I wussed out but at the same time I felt like there is no need to not listen to my knee. It 385X5 is not where I left my squat off before (my last heaviest five rep set was 395 in April some time) but its close enough for government work. And as I've stated in previous posts, I have no intention to get into the grindy high risk phase again. So I listened and stopped...and this Friday I may go for a PR set with 395 for reps when I'm good and up for it...which will still count for progress.

Joe · Beyond Nutrition - Co Owner

Still solid work Dwayne.

Oddly enough, injuries can be a blessing in allowing our bodies to try different things. Since tweaking my lower back ( i do this about 2 x a year LOL) I have been doing high rep leg pressing. I really dont care for the leg press, but I gotta tell ya, I am as sore as a mo fo the last two times.

But I am looking forward t squatting 5 3 1 come July!

winflex · Beyond Nutrition Sponsored Athlete

Thanks Joe. Hope your back feels better soon. I hope I figure out my knee thing soon. I gotta squat 500 in this fall!

winflex · Beyond Nutrition Sponsored Athlete

TIRED BUT NOT BAD

Press (standing overhead strict): warm ups then 213.75X4 X 3 sets , 135X5 X 2 back off sets

I'm having a tough week and bad sleep. Did not get my five reps on each set of heavy presses but four is pretty close. After some rest and recuperation, I should be able to get this next week. Till tomorrow...

mikedeagle · Vertern Member

winflex wrote:

TIRED BUT NOT BAD

Press (standing overhead strict): warm ups then 213.75X4 X 3 sets , 135X5 X 2 back off sets

I'm having a tough week and bad sleep. Did not get my five reps on each set of heavy presses but four is pretty close. After some rest and recuperation, I should be able to get this next week. Till tomorrow...

Sleep is underrated in our sports - I believe that lack of sleep can definitely hinder your workouts. Solid nutrition and adequate sleep are the two most important things in both bb and powerlifting IMO. Good thing you know your body so well - keep up the great work Dwayne.

Are you going to be at Joe's show or judging it? I am coming out for sure, already registered, so looking forward to it.

winflex · Beyond Nutrition Sponsored Athlete

Hi Mike,
I will be judging at Joe's show most likely, as I have judged there the past two years or so.

Yeah sleep is definitely important to having the proper energy levels to hit the weights. But sometimes, its out of our hands. My work schedule has lately been all over the place. I miss it when I was in the typical 9-5 set. Now with my new project, its midnight to 4 then 6 to midnight and all other weird non-traditional hours. I feel like all week I'm just been taking naps when I can instead of sleeping. That plus other things have been stressing me out so that when I can actually sleep, I can't. Its just one of those weeks.
______________________

Something different...

Squats: started to warm up but my left knee wasn't having it so I did something different

Rack Pulls (from the second pin which is approximately mid shin for me): 135/5 225/5 315/5 405/5 500/5 515/3 (left some in the tank there)

Now, I think I have to shift my focus back to pulling. The last time I deadlifted was a month ago and I think I can push it pretty hard now while my knee rests from that short two week comeback..and I go to PT : (. Its good to know that it doesn't go away fast and as long as you are training the gains are pretty much still there. When the knee is ready, I'm going to drop to 345 and up my volume from 3 sets of 5 to 5 sets of 5 on Tuesdays and do either a single set for a deadlift PR or a squat PR on Fridays. That will manage the wear on my left knee and help it to continue to get strong(er).

winflex · Beyond Nutrition Sponsored Athlete

Couple days off....

Didn't train on either Sunday, Monday, or Tuesday. Very important family things going on those days. I was preoccupied with that. Family is very important to me. My wife is very strong and I admire her toughness and real-ness. I love her.

Back to work today...
Went to my first PT session. Thank goodness the PT heard me out and probably on sight of my massive thigh musculature (

), realized that I wasn't going to wobble board or wall squat with a bosu ball. He asked a bunch of questions, did the physical examination of my knee and didn't say anything about an "imbalance" of my VMO to vastus lateralis. I showed him when it hurts and told him that its a pain that I cannot touch from the outside and that the pain does not linger but rather hits me when I go into the positions that spur it. He told me that the reality is that there is a good possibility that it may be something internal to the knee and that what we do in PT may or may not fix it (which I know already that it won't)...but he said if nothing gets better in two weeks he will recommend an MRI to my doctor and I thtink that will be the ammo needed to get this puppy rolling. I tried squatting today and it wasn't going to happen. I think my five weeks off of heavy squats helped the pain to subside but as soon as I got back up to 385 range the pain came back....maybe my comeback was too fast and I should have done a longer slower approach....hmm...things to think about...
Press press and press some more

Bench: warm ups then 332.5X5 X 3 sets - PR
Strict standing presses (light): warm ups then 160X5 X3 sets

Kinda smushed bench and presses together in this one because I am not going to be ready to press heavy on Friday. I might press medium though on Friday...right about 185 range, we'll see....

Random thoughts...

With my comeback, what could I have done better? I think the first thing is that I should have taken it slower. I think 2 weeks could have possible been too much for my weak knee to handle even though the rest of me was so ready for it. If and when I get my MRI, and if it comes out negative, and if my knee starts to feel better (which in time, most things do, unless massively destroyed), I will make another comeback. It will be slower and definitely I will do something different. Maybe the case is that 3 sets of 5 will only take me so far before I irritate something and end up in injury. In my opinion, for strength fives, threes, and ones are the best. Perhaps instead of 3 sets, I would do 5, or 8, or...just use my imagination. Instead of incrementing up each set, perhaps increment only once per week. I think the focus on the next comeback will not be "to get back to where I was" but rather "to stimulate something more on that path to where I was". This method worked for my press when I got stuck on 201, and reset to 180. I would rep out a max number of reps on my last set instead of just repeating what was done already. I also took smaller jumps to ensure that I was doing more work on the way up the second time. Just some things to think about when the opportunity to comeback on the squat returns....

Good night*

winflex · Beyond Nutrition Sponsored Athlete

Cr*ptastic workout...

SQ: bar/5 (ouch), bar/5 (wow good no pain), 135/5 (good still), 225/1 (ouch), 225/1 (ouch again)..done
Medium standing press: worked up to 185/5 (nice and smooth and easy even with sore shoulders...a good sign)
Deadlift: 135/1 (knee ouch), 135/1 (knee ouch), 135/1 (knee ouch)...done
Rack Pulls: bar/5 135/5 225/5 315/5 405/5 510/3 (lights in the gym went of in the middle of set of 5 WTF...they changed their hours this week and brought closing time in 1 hr.)

My second set of squats gave me some hope that I would at least be able to squat in the 225 range tonight to help stimulate some rehab..but no dice. I threw in the presses as planned. Then moved on to deadlifts. I last deadlifted the Tuesday before my meet with, working up to a quick single with 500. So the fact that I didn't deadlift in a month didn't help my cause. Neither did my knee. I hurt to push against the ground at the beginning of the movement. I kept hoping the phenomenon that happened on the second set of squats would happen but I think once the knee was irritated, it was done for the night. So I moved on to something where I could at least be productive. Things were going well UNTIL I was on my last set and out went the lights. I lost focus and the set ended prematurely. They gym had changed their hours and I was not aware. They now close an hour earlier. So much for hitting a PR on Rack pulls tonight. (BTW, I rack pull like I deadlift, from a complete dead stop on every rep...no bar bouncing from this powerlifter).

MORE RANDOM THOUGHTS...

I have faith that my knee will get better. Some of the greats go through a lot worse and I'm just a peon. It may be another couple of weeks before I can actually train it again. I will rack pull beyond belief during this time period and I will also try to squat little by little. I think the re-injury was a case of "too much too soon". Lesson learned. I really hope that nothing is super serious (requiring surgery) with it. An MRI will tell the story. Hopefully I'm getting closer to that. I haven't had any swelling, locking, catching, clicking, etc...all the stuff the doctors and PT always ask about. I don't know if that's due to the fact that I train or what. But I do have pain and it doesn't feel right.

Anyhow, this is the second week in a row that I've been asked about steroids. Last week, someone asked me if I ever used and I said no and they said you've done pretty well without them. I took that as a complement. This week at work someone (the customer) said something to the effect of "don't get this steroided-up guy mad" while patting me on the shoulder. I think its the traps. So if you want to look like you are on steroids do overhead presses, they build traps, upper back, and delts like no other. Oh and gain lots of weight in the shoulders, traps, upper back, butt, thighs, and chest faster than people think is possible while not looking fat with clothes on. LOL!

Also, talking about steroids, tonight I ran into someone in the gym who I haven't seen in a year. He looked like he may have started a cycle. He didn't look much different but there were some telltale signs. He said that he was startled by how different I looked. I thanked him for the complement. Then I got to thinking. People choose to juice or choose not to juice. That's their perogative. However, I do not understand when people do not change in a year's time (especially the ones that do juice and the younger people...but both categories apply, including the non-juicers). Its a testament that supplementation whether natural or hormonal does not drive change. The driver for change is the work you do, and the food you eat. Too many people go to the gym with no real direction. They waffle around and make no progress and this includes the steroid users too. It is a shame because there is an untapped pool of potential that they will most likely not get to see due to lack of direction.

I think I'm preoccupied with these folks progress because of my knee and thinking about "what if I had the knowledge I have now when I was 17?" before things start to hurt, before married with child, before mortgage, before large grocery bill, etc. Oh well, that time has passed. Can't do anything about it. Just gotta get this knee better and be smart from that point on.