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

winflex · Beyond Nutrition Sponsored Athlete

RE: Getting My Squat Back on Track, Post Injury Style!

Joe · Beyond Nutrition - Co Owner

Are you still look at the september meet?

winflex · Beyond Nutrition Sponsored Athlete

I can't say for sure but there are definitely others I can jump into later in the fall.

The other option could be to temporarily do bench meets only until I can squat/deadlift full force again.

-- Edited by winflex on Monday 19th of July 2010 10:56:42 PM

winflex · Beyond Nutrition Sponsored Athlete

I think this log title "getting my squat back on track" isn't fitting anymore. I think it should be called, "How to train around a busted knee" at this point....

Bench: worked up to 345X5X3 - PR awesomeness (this was my opener at the meet in May...so cool to see progress in something)
Chins: 5 sets (increased overall work total by another rep from last 5 set session...making progress here too)

Yoster · The Truth!

Dwayne,

Very impressed with the bench. That is crazy. Yeah - it sucks to train with a bustsed body part. My right forearm has seen better days. Cramps my ability to do any type of curls etc. Know you will get through it and come out stronger

winflex · Beyond Nutrition Sponsored Athlete

There's a guy at my gym that always tells me that all things heal with time.
________________________
GM: worked up to 165X5X3..going to push these harder
RDL: worked up to 285X8X3

I think its time I start pushing the GM's harder. I looked back in the log book and saw two years ago that I did these for 225X3X3 on a max effort. I don't think that would be the case today but it does show me that I'm definitely not working at a load that will do anything for me except help stretch my hams. Will proceed to 10 lb jumps 175 is next...after six weeks I will be in the mid 200's and that shold help me as I will be able to begin squatting again then. In stark comparison, I think I will stay light on the RDL's because they tend to annoy my knee if I'm not careful of the position I get into in the bottom. So, I'll keep the pace slow there.

winflex · Beyond Nutrition Sponsored Athlete

Beating Personal Records is a good feeling

Presses: worked up to 217.5X5X3 - PR
Chins: 1 set of "max" reps...got 10! - PR (2 more than last max rep session...would be cool to do over 15 at my current bodyweight)

Talked to doc today as my knee gradually had gotten swollen over the past two days. The elevator was out at work on Tuesday and I had to hobble up and down the stairs. That did it. Wow, I'm such a gimp. He said take a couple Aleve to get it under control and up the icing. Following doc's orders right now.

-- Edited by winflex on Thursday 22nd of July 2010 09:57:37 PM

mikedeagle · Vertern Member

Hang in there Dwayne!

Not sure if you are going to be at Joe's class next Saturday, but I am coming in for it...looking forward to meeting you either there or at Joe's show.

winflex · Beyond Nutrition Sponsored Athlete

It will be cool to meet you Mike.

GM's and RDL's
GM: worked up to 175X5X3
RDL's: worked up to 290X5X3...should have done eights but my mind slipped. will do eights next time.

winflex · Beyond Nutrition Sponsored Athlete

This is why we do this....

Bench: worked up to 347.5X5X3 - PR

Chins: 5 sets: did one more rep than last time.

Ever been asked, "Why don't you just take a break?", "That doesn't seem like fun. Why do you do that to yourself?"

My first thought is always, "Next time I'll just do your routine. I'm sure I'll get the same great results you are getting." But I never say that though I want to. Instead, I appease the person and say, "You are probably right. I guess I'm just addicted."

But really why do we do this?

Tonight, I experienced the defining moment that answered the age old question. As I looked at the bar loaded with 347.5 lbs, full knowing that I have been prepared thoroughly for the task at hand, I remembered the first time I saw a real person who I thought was strong. I don't mean watching Pumping Iron on video or watching Bill Kasmaier on the World Strongest Man. I mean seeing a person in the flesh and blood defying the laws of gravity right up close and personal.

For me, it was my freshman year of college. I was a rookie on the Bucknell lacrosse team. We had chosen captains and one of our co-captains was senior and pre-season All-American John Golascewski. He actually grew up in the town right next to mine on Long Island...and he had one helluva shot. He's all over the Bucknell lacrosse record books with that.

Anyway, I had the pleasure (or pain) of being assigned to John's lifting team over the winter offseason. I quickly learned why his shot was so hard. John's entire upperbody was made of steel. He could chin and dip till the cows came home. He could overhead press his bodyweight for reps...and this was the first time I saw someone bench 350 lbs max legit. John was also no slouch on squat and deadlift in the mid-400's on those lifts.

Have you ever seen something that you had never seen in real life but only in the movies or on television and then it really happened it front of your face.....AND then in one instant, you make up your mind that you want to do that too? Yeah, that was me.

I did reach that goal by my senior year in college but it would have never passed in a powerlifting meet (butt off the bench, feet moving, uneven lockout, crazy bounce off the chest, no pause, to name a few of the illegal things I did to reach that goal).

Anyway that was the flashback....

Could you imagine the pride I felt when I was about to do 347 for my worksets tonight?Not a max...but for my worksets!

Why do we do this? Simply, because we want to..enough said.

-- Edited by winflex on Monday 26th of July 2010 10:38:46 PM

mikedeagle · Vertern Member

winflex wrote:

This is why we do this....

Bench: worked up to 347.5X5X3 - PR
Chins: 5 sets: did one more rep than last time.

Ever been asked, "Why don't you just take a break?", "That doesn't seem like fun. Why do you do that to yourself?"
My first thought is always, "Next time I'll just do your routine. I'm sure I'll get the same great results you are getting." But I never say that though I want to. Instead, I appease the person and say, "You are probably right. I guess I'm just addicted."

But really why do we do this?

Tonight, I experienced the defining moment that answered the age old question. As I looked at the bar loaded with 347.5 lbs, full knowing that I have been prepared thoroughly for the task at hand, I remembered the first time I saw a real person who I thought was strong. I don't mean watching Pumping Iron on video or watching Bill Kasmaier on the World Strongest Man. I mean seeing a person in the flesh and blood defying the laws of gravity right up close and personal.

For me, it was my freshman year of college. I was a rookie on the Bucknell lacrosse team. We had chosen captains and one of our co-captains was senior and pre-season All-American John Golascewski. He actually grew up in the town right next to mine on Long Island...and he had one helluva shot. He's all over the Bucknell lacrosse record books with that.

Anyway, I had the pleasure (or pain) of being assigned to John's lifting team over the winter offseason. I quickly learned why his shot was so hard. John's entire upperbody was made of steel. He could chin and dip till the cows came home. He could overhead press his bodyweight for reps...and this was the first time I saw someone bench 350 lbs max legit. John was also no slouch on squat and deadlift in the mid-400's on those lifts.

Have you ever seen something that you had never seen in real life but only in the movies or on television and then it really happened it front of your face.....AND then in one instant, you make up your mind that you want to do that too? Yeah, that was me.

I did reach that goal by my senior year in college but it would have never passed in a powerlifting meet (butt off the bench, feet moving, uneven lockout, crazy bounce off the chest, no pause, to name a few of the illegal things I did to reach that goal).

Anyway that was the flashback....

Could you imagine the pride I felt when I was about to do 347 for my worksets tonight?Not a max...but for my worksets!

Why do we do this? Simply, because we want to..enough said.

-- Edited by winflex on Monday 26th of July 2010 10:38:46 PM

Dwayne -

Great post. Well, I don't really do those max lifts too much anymore...my body just cannot take it at this stage, but I do have similar thoughts. As I am back into contest form, and when you are not in this form for a few years, all of the sudden, you have a flashback of how much work you have put in. And I have never been one that has worried about how much weight I can lift because I will always be the first to say that I am not the strongest guy on the block. However, when I see what you have accomplished with a methodical thought out plan, I am completely impressed with your progress. I am always impressed with guys who are very strong, but I am simply trying to keep my old body together...my flashback is "hey, I can still get competition shape" and for me, i think that is big.

Great work and your thought process on everything is awesome and you should be very PROUD of yourself - you have worked very hard to get to where you are. There is nothing wrong with being proud of yourself - it only fuels you to keep striving forward to make additional progress.

Mike

Joe · Beyond Nutrition - Co Owner

I use to do it to impress girls, biggrin

Great read Dwayne, I am a fan.

winflex · Beyond Nutrition Sponsored Athlete

Thanks Joe. I, too, did it for the girls but this was the point where it changed and I started doing it for me (and the girls too LOL).

GM's and RDL's
GMs: worked up to 185X5X3
RDLs: worked up to 295X8x3 (didn't forget the 8's this time)

Boring work out but hey its moving...that's all I can ask for. Can't wait until I'm clear to bend my knees! 3 weeks down 3 to go...hopefully.

Yoster · The Truth!

Dwayne,

Great post. I certainly can't lift that - but I do get "why do you do this to yourself" a lot lately. You are exactly right - wee do it because we WANT to.

winflex · Beyond Nutrition Sponsored Athlete

I think its so awesome to have something that you WANT to do and get to do it. The power to control your own destiny is liberating.

Presses: worked up to 218.75X5X3 - PR did 2 back off sets: 135X8X2
Chins: 1 set of "max" reps...got 12! - PR (2 more than last max rep session)

Felt like I needed to volumize the press work tonight so that my traps and shoulders are huge for Saturday's posing class...just kidding. No I just wanted to get a little more work in there to "make sure" that I can get 220 on the first shot. Gosh...so close to 225X5X3. I've been working at this since October last year starting with 155. The next few weeks will be an exciting time for pressing overhead. I wonder if the good mornings and RDL's are actually helping with this movement. If not, chins are definitely...or maybe this movement is helping with chins...Who knows. All I know is I chinned a max of 12 reps at a fat bodyweight of 270...AWESOME!! Got to work that up to 20.

mikedeagle · Vertern Member

winflex wrote:

I think its so awesome to have something that you WANT to do and get to do it. The power to control your own destiny is liberating.

Presses: worked up to 218.75X5X3 - PR did 2 back off sets: 135X8X2
Chins: 1 set of "max" reps...got 12! - PR (2 more than last max rep session)

Felt like I needed to volumize the press work tonight so that my traps and shoulders are huge for Saturday's posing class...just kidding. No I just wanted to get a little more work in there to "make sure" that I can get 220 on the first shot. Gosh...so close to 225X5X3. I've been working at this since October last year starting with 155. The next few weeks will be an exciting time for pressing overhead. I wonder if the good mornings and RDL's are actually helping with this movement. If not, chins are definitely...or maybe this movement is helping with chins...Who knows. All I know is I chinned a max of 12 reps at a fat bodyweight of 270...AWESOME!! Got to work that up to 20.

DWayne, the number of chins is AWESOME - great work. I KNOW how hard it is to do many of these when you have extra weight on...been there, so this number is VERY impressive! GReat work on the presses too!

See you Saturday.

winflex · Beyond Nutrition Sponsored Athlete

Gotta get 20!! See you there.

GM's and RDL's
GM: broke docs rules and warmed up with squats..but only up to 135, then worked up to 195x5x3 on GM's
RDL's: worked up to 305X8X3

I just had to see what it would feel like to squat. I thought that since the swelling in the knee had gone down a lot I could do a set or two with really light weights. I recorded it and examined my form and although it felt good, my form is really favoring the strong side a lot...so that will be the first thing I work on once I'm fully healed. I need to get the motor pattern back to perfect after I'm healed before making weight progression. In the meantime, I can keep up the progression with the GM's and RDL's. Deadlifts are still to painful to get into start position...so that is my #1 test to see if I'm good again.

Almost 4 weeks down. I thinking its going to take a longer than 6 weeks. I'm thinking it'll be more like 12 weeks total (maybe more) before the bruise is completely gone from the research I've being doing. My friend who had a tibia fracture last year said that it took 16 weeks after his surgery for him to be cleared for activity again. I didn't fracture but its pretty similar of an injury with healing time. So I'm thinking 6 weeks was a super-optimistic time frame given out by my doctor.

winflex · Beyond Nutrition Sponsored Athlete

An uneventful bench workout....

......NOT!!!

Bench:worked up to 350X5X3! - PR
Chins: 5 sets (did one more rep than the last 5 set workout)

Went into this one thinking...this is going to be really hard--considering I went to a barbecue the day before and beveraged on beer for a few hours. But it really wasn't as bad as I thought it would be. Maybe the extra "deep sleep" from the beer drinking helped a little : )

fitmom726 · Guru

Hi Dwayne! I haven't been here for a while so I missed you injury, but glad to see you are still putting up PRs!!! Good job dude!!! biggrin

Yoster · The Truth!

I'M NOT WORTHY - I'M NOT WORTHY!!

That is awesome Dwayne. You are my bench hero!!

winflex · Beyond Nutrition Sponsored Athlete

Hi Robin! Long time no see! Thanks!

Dave...don't start wink

! Thanks though!

GM's and RDL's (aka lower body minus quads

)
GM: worked up to 205X5X3
RDL: worked up to 315X8X3

The good news is that the glutes, hams, and lower back are still being maintained. The bad news is the quads have started to shrink. I need to be more patient.

-- Edited by winflex on Tuesday 3rd of August 2010 10:49:23 PM

mikedeagle · Vertern Member

GReat work Dwayne- impressive lifts!

Yoster · The Truth!

You going to be at class on the 21st - always get a lot out of your cretiques

winflex · Beyond Nutrition Sponsored Athlete

Thanks Mike.

Dave, Yes I have already committed with Joe that I will be there.

Presses
Press: worked up to 220X5, 220X5, 220X4, 220X1 - PR but not quite 3 sets of 5 (strength was there but balance was off tonight)
Chins: Another rep increase...got 13! (and I'm still a heavy boy)

My first set of presses was weird. I almost missed lockout on the third rep but got it. Then I lost my air and had to press from a dead stop on rep 4 and then knocked out rep 5 like nothing.. I knew at that point that this was going to be an interesting pressing session. Similar occurrences in set 2. I had to press rep 4 and rep 5 from a dead stop. Of course, by the time set 3 came around, I wasn't too confident but I got four reps...I racked it and 20 seconds later hit that last rep.

The only changes this week in my non-training time was that I started to use Quake as my pre-workout supp instead of sipping on some Diet Mt. Dew, and my daughter is not feeling well so she isn't doing to well at night time. I really don't think it is the sleep because I think I have the strength to do this. I think it is the change of supps. I think I get too amped with the Quake and as a result get out of position easily. I didn't have Quake on Monday and killed bench so I expected the same tonight but live and learn. Maybe its just that I need to get used to it...who knows. I'm only using the minimum dose of 2 scoops. I will half that next time. I'll get this.

My wife also made a good point that it could be the weather pressure changes affecting my sinuses which could potential throw off my balance off. 218.75 felt really solid last week...220 should have been no problem..it will be no problem next week.

Another nice increase on max chins. Pretty good for a heavyweight.

mikedeagle · Vertern Member

winflex wrote:

Thanks Mike.

Dave, Yes I have already committed with Joe that I will be there.

Presses
Press: worked up to 220X5, 220X5, 220X4, 220X1 - PR but not quite 3 sets of 5 (strength was there but balance was off tonight)
Chins: Another rep increase...got 13! (and I'm still a heavy boy)

My first set of presses was weird. I almost missed lockout on the third rep but got it. Then I lost my air and had to press from a dead stop on rep 4 and then knocked out rep 5 like nothing.. I knew at that point that this was going to be an interesting pressing session. Similar occurrences in set 2. I had to press rep 4 and rep 5 from a dead stop. Of course, by the time set 3 came around, I wasn't too confident but I got four reps...I racked it and 20 seconds later hit that last rep.

The only changes this week in my non-training time was that I started to use Quake as my pre-workout supp instead of sipping on some Diet Mt. Dew, and my daughter is not feeling well so she isn't doing to well at night time. I really don't think it is the sleep because I think I have the strength to do this. I think it is the change of supps. I think I get too amped with the Quake and as a result get out of position easily. I didn't have Quake on Monday and killed bench so I expected the same tonight but live and learn. Maybe its just that I need to get used to it...who knows. I'm only using the minimum dose of 2 scoops. I will half that next time. I'll get this.

My wife also made a good point that it could be the weather pressure changes affecting my sinuses which could potential throw off my balance off. 218.75 felt really solid last week...220 should have been no problem..it will be no problem next week.

Another nice increase on max chins. Pretty good for a heavyweight.

That many chins for a guy your size is nothing short of INCREDIBLE!!!

winflex · Beyond Nutrition Sponsored Athlete

20 chins here I come!

winflex · Beyond Nutrition Sponsored Athlete

Goodmornings
GM: worked up to 215X5X3
No RDL's

My lower back needs some rest. Anyhow, I think I'm going to reduce to RDL's once a week...and after I hit 225X5X3 on Goodmornings, I'm going to scale the weight back and do more reps per set and then re-build it from there. Goodmornings are just not one of those exercises that you want to get too heavy with anyways, its better to rep it up with this exercise.

winflex · Beyond Nutrition Sponsored Athlete

Probably the second best workout of the year for me happened today:
Went to my doctor's appointment and he asked how my knee felt. I didn't know since I haven't tested it. He gave the green light to start testing it slowly and also reminded me that for the number of weeks I had off I should double it on the rehab to assure no re-injury. Then he started talking mumbo jumbo about aqua therapy and other b.s...and I tuned out. But I took that as the green light to try something that would normally hurt.

Walked into the gym and had to wait for a bench (since its international bench day)

So I decided to fool around with the deadlift. Since the knee injury this exercise was so painful to get into position for...and while it hurt a little I started this workout with a successful deadlift with a tiny weight but it counts as a step forward. I pulled 135 for 5!!!

Bench opened up and proceeded to the normally planned workout
Bench: worked up to 352.5X5X3 - PR (It really felt unreal. I couldn't believe it.)
Chins: 5 sets. Hit one more rep than my last 5 set of chins workout...that's all I am aiming for 1 more rep each time.

Then I tried my hand at deadlifting 225. Got it...no pain no strain...just a little awkward getting into position. The knee felt really good! I stopped there because this time I'm not going to rush my comeback like I did in the earlier entries of this log. I'm foregoing the 2-week comeback for a longer more drawn out gradual but healthier comeback....but I'm starting it next week because I really want to goodmorning 225X5X3 since I set that goal and I'm really close.

winflex · Beyond Nutrition Sponsored Athlete

GM's and RDL's
GM: worked up to 220X5X3
RDL: worked up to 325X8X3

Good workout but itching to squat and deadlift again.

winflex · Beyond Nutrition Sponsored Athlete

"Have you ever almost passed out?"

Presses: warmed up then, 220X5 220X2* 220X5X2 - PR...got my 3 sets of 5 and some
Good mornings: worked up to 225X5X3 - PR
Chins: max rep set of 15 - PR
Finished off with some air squats and 135 squats to help strengthen the weaker knee with an emphasis trying to squat as symmetrically as possible

Combined Thursday and Friday workouts into today.. I was out of it yesterday and got home way too late from work to go to the gym.

Two interesting things happened to me this workout.

#1. I nearly passed out on the second set of presses. I got the third rep up half way and then my vision got blurry and then I started to lose strength in my limbs. I recognized what was happening and immediately racked the bar. (This is why I only take one step away from the rack when I press). I think I was so stoked from the first set that I just got way too overly amped up for this second set. My intensity level was too much for me to handle. I took a good 15 minutes to sit and wait to catch my bearings. The next 2 sets came with ease and I made sure to approach them without any pre-set pump up.

#2. Another drug dealer approached me. This time this one was telling me all the stuff he used. WTF? All I could do was nod my head and move on to the next set.

Time to regroove the squat and get it ready for re-progression. First step is to get the knee ready for the volume. One step at a time. Gotta take it slowly out the gate.

-- Edited by winflex on Saturday 14th of August 2010 12:32:12 PM