So in part one of this little conundrum of mine, the story started off with me not having squatted for really in 5 weeks due to a knee injury. Then I started up again squatting with 315 for reps and then increased it all the way up to 385 very quickly in a matter of two weeks---too quickly---only to injure the thing again.
Then I decided to go see a doctor who had nothing great to say to me but nothing terrible either. I battled for weeks to get an MRI and finally got it which didn't show anything great but nothing terrible either. So, I decided to fully take a break from squatting for 6 weeks upon doctor's suggestion to let the knee issue heal (which was a combo of patella chondromalacia and femur bruising). The chondro will never go away and probably has been brewing for years as I have been active in knee intensive sports (soccer/track/lacrosse) since a young age.
After four weeks, I went back to the doctor and he said I should start trying out things with my knee after a couple weeks. Well, its been a couple weeks and I've been rearing to go for a long time. However, this time instead of forcing a comeback in two weeks like in Part One, I'm going to take my time and let things take their own course. I'm just happy to be squatting again after such a long hiatus (long for me...I know 6 weeks isn't that long but for a squat-aholic like myself...it is a lifetime).
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
1st day back squatting with the main intent on not stopping squatting for the rest of the year. I'd really want to get back my old numbers but more important is consistency. The goal is to make it back to my old numbers but also to not get reinjured. My PR is 405X3X3 set on 4/13/2010. In due time, this will drop.
1st day back to deadlifting as well. For the longest I could not get my knee into position for deadlifting because it would be too painful. I guess something fixed itself during the time off because tonight I could get into deadlift position with very little pain. The knee just has to get used to bearing load from a dead stop position. Deadlifting will help immensely with this. My pseudo-PR with deadlift was set on 5/11/2010 as a casual 500 with pounds left on the bar.
With both these lifts, I'm currently doing work at about 50% of my old capacity. Pretty much tonight I just added about 20 lbs until I got tired and then stopped. I just happened to land on 50%. This will be my starting point.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Presses: worked up to 222.5X5X3 - PR Chins: max reps, got 18 full reps (neck to bar) and 1 half rep (forehead to bar) at the end - PR
Presses were weird today since MY LEGS WERE SORE...which I am very happy about but also not loving the feeling of it. Can't wait till the condition comes back and I don't get this sore anymore. Wow! At least I know I did something (that's what everyone says right!). Knees feel good. Still not too much pain in extending my knee; so this is a good thing.
2 reps away from my chinning goal for my current exorbitant bodyweight. Soon I'll have bicep peaks like John Burchette (i'm not kidding either, the guys got some sick bicep peaks. My biceps always sucked.)
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Squats: I attempted but my adductors and glutes were not agreeable to this. So I stretched it out a little instead and did some foam rolling and lacrosse ball work. I realize I'm still in the break in period. Going from not squatting for a while to squatting will be an adjustment.
Deadlifts: Not a problem tonight. felt very light as it should and had ZERO knee pain. workset of 285X5.
Now I'm ready to judge tomorrow at the Battle for the Belt!
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Today I kind of smushed my Monday and Tuesday workout into one with the intention of taking the next two days off to prepare for a weekend away. I will smush the Thursday and Friday workouts into one as well. Departing on Friday!
Today's work: Squat rehab: work: 215X5X3 - some left knee pain but not a lot. left adductor still a little sore but not enough to stop me from hitting depth. Bench: work: 360X5X3 - PR - don't know how much longer I'll be able to keep this up...but I'll stay positive and not think about it Deadlift rehab: work: 305X5 - no knee pain at all but at this point I'm remembering how much endurance I had when i was doing full body workouts three times a week and how I don't have that endurance now. Chins: 5 sets - none to failure, 1 more rep in total that last workout - PR
The rehab portion of the workout always depresses me a liittle because it reminds me that I have a long way to go....but on the upside, with each rehab workout I'm a larger fraction of what I used to be.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
It was good to see you too Robin. I hope Olivia behaved well in the audience. I was happy when I saw her and she waved at me. Last year she probably wouldn't have been able to see that far. So cool how she has grown.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
SQ rehab: work: 225X5X3 Presses: work: 223.75X4, 4, 3 light back off sets: 135X5, 5 DL rehab: work: 325X5 Chins: 1 max rep set - 20 reps - PR
I'm going to chalk the lack of press prowess tonight to a late night...and also, I went to the bar with some of my colleagues after work to celebrate one of their birthdays. I had a couple beers...not a lot...but I'm sure it mellowed me out a bit tonight and thus, the lower performance. I will get the sets and reps next time. This was the first time squatting in the last three squatting sessions where I felt absolutely no pain in the knee. I also felt no pain in the knee deadlifting. This means things are moving in the right direction with this approach.
Next three days are off!
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Sent the meet forms in last week and I'm going in as a bench only again. In other great news, my wife decided she wanted a little piece of the action and she entered the meet too for the heck of it. This will be a lot of fun.
Felt a little groin pull on the squats on both sides. Not good. If its not one thing, its another. I will have to do some rehab work for that but I will try to train through it as best I can (sensibly of course) until the meet. Now is not the time to back off too much on training.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Sent the meet forms in last week and I'm going in as a bench only again. In other great news, my wife decided she wanted a little piece of the action and she entered the meet too for the heck of it. This will be a lot of fun.
Felt a little groin pull on the squats on both sides. Not good. If its not one thing, its another. I will have to do some rehab work for that but I will try to train through it as best I can (sensibly of course) until the meet. Now is not the time to back off too much on training.
That is cool all around!!!
I wanted to do this too, but the day after I am Mare's friend is hosting here breast cancer event, and she needs help setting up the day before.
Yeah I remember hearing about that at the show. Wish I was in my best deadlifting condition, too bad it wasn't a bench for reps comp LOL!
____________
Things are getting better every time...
Squat rehab: work: 245X5X3 (knee feeling more and more stable, groin pull pain is gradually fading away) Press: work: 223.75X5X3 - PR Deadlift rehab: work: 365X5 - super-easy...can't wait to get this back into the 400's next week. Chins: skipped this time out due to gym closing
I took an extra long time warming up for squats today first of all because of the knee but also because of the groin pull I felt in last session. The good news, both of those are improving and training through it is going to be the best approach to heal it. No other rehab will be necessary.
Did the opposite of last week with my pre-pressing meal. Recall last week, I spent a lot of time at the bar with some friends before hitting the gym and then going on a mini-weekend vaca. So instead of alcohol flowing through my system (stupid), I revved up my engine with caffeine. The first two sets were like cold butter, hard but smooth to cut through. The last set was the ugliest piece of garbage I ever assembled. I did 2 reps in a row with the bounce, then lost a little balance, regrouped, and hit the third as a singleton, then powered through the fourth, paused for a second at the top, and then bounced the fifth out but it took a good 5-10 second to grind it out to lockout. Hey it was ugly but it counts. I think I may have not rested enough before the last set. Either that or I was overstoked and that got my groove messed up.
I looked at the clock and remembered the closing time. I only had a few minutes left. I banged out the deads with ease. Skipped the chins due to time. Eh, its just an assistance exercise anyways.
Happy about the progress being made and ready to hit a 225X5X3 Press next week(...if I'm not burnt out from doing practice bench pause singles on Monday), and ready to re-enter the 400 zone with my deads again with the rehab.
In due time...
-- Edited by winflex on Friday 10th of September 2010 10:36:55 PM
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Squat rehab: work: 255X5X3 Bench: work: 365X5X3 - PR Pause Bench work with coach: worked up to pause bench with 385X1...this will be my opener...good for a 20 lb meet PR on an opener. Deadlift rehab: work: 385X5 Chins: 2 sets: 11, 4
Looking forward to the meet. I'm thinking 405 will be awesome if I got it. Got the game plan for next week and its going to be fun competing with my wife by my side.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
SQ rehab: 275X5X3 BP "deload": 367.25X5 (only one set) - PR DL rehab (not sure if this is rehab anymore as I'm getting pretty close to old numbers): 425X5
Forearms killed today from the forearm splints. Wrapped them up to sooth pain. This was most likely due to the drop sets on presses last week...which is why I normally don't do that stuff. Most times it isn't really worth it. The pump that is. You don't make progress on pumps. You make progress while recovering from stress of loading. Drop sets are a good way to kill progression. Good thing I'm taking it easy this week to rest up for the meet. It should be healed up by Sunday.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Thanks Michelle. It was great having you out at the first one! ___________________
SQ rehab: 285X5X3 Press "deload": 226.25 X 4.5 (failed to complete 5th rep...only one set today) - PR NO Deads, no chins....
I think I'm going to transition to doing deadlifts once a week...as I could feel the effect of the deadlifts on my squats tonight. I felt slow...but I took video and it looked like a good speed. Feel and look are always two very different things. Anyway, I'm only 110 lbs away from my 3 sets of 5 PR on squats. Since I'm going at a rate of 20lb increases per week, I should be there in about 5 and a 1/2 weeks assuming my knee keeps holding up strong and my groin keeps getting better. I wore my sweats last workout versus my warm pants tonight. Last workout, I had no groin pain to speak of. This workout I had less and less groin pain as the workout went on. I think I'm going to stick with the sweats since they made me feel best....also, it could just be the deads lingering from Monday.
No idea what happened on presses today on that last rep. It should have kept moving up but I think I just got it out of the groove a little forward and it was just too hard to get back in. It will go up next time no doubt. Presses can be difficult like that sometimes.
I'll probably come up with a post meet plan on the fly on Monday.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Summary: I had an awesome time. It was even better being in my wife's corner as she competed in her first meet. Also, Olivia had a great time. Both sets of grandparents came and her uncle came. She was in heaven with all the attention. So it was also nice to have that aspect all squared away. She cried the whole time at my first meet. This was a welcome change.
Both my wife and I hit big time PR's. She PR'ed her squat on 175 lbs (a 20 lb PR) , bench on 75 lbs (a 10 lb PR), and 200 on deadlift (15 lb PR). None of her squats or deadlifts were true 1 rep maxes. They all looked pretty easy for her. She is fairly new to barbell training, having only a couple months under her belt. I think sky is the limit for her. Prior to this she did mainly machines and cardio but she got curious about powerlifting this year after my meet earlier this year. Now, I think she is hooked!
I did bench only as I am in still in the process of re-working my squats and deads due to injuries. It was still a fun experience but man I can't wait to hit a heavy squat and dead in a meet. I hit two big time PR's. My second attempt on bench was a 10 lb PR with 395. My third attempt on bench was a 20 lb PR with 405!! Now all my PR's on the powerlifts are 400+ with deads in the lead with 500+. My ultimate goals are a 600 deadlift, 500 squat, and maybe mid-400 bench at this point.
It was also fun to lift alongside a fellow lifter from Greyskull Barbell and also some people I met in my previous meet.
Without further ado, here are the vids:
Here's Jen (she buries these squats really deep....makes me so proud):
-- Edited by winflex on Sunday 26th of September 2010 08:03:11 PM
-- Edited by winflex on Sunday 26th of September 2010 08:18:05 PM
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
No other benching this week because I'm still feeling it in the shoulders from the meet. That was definitely a shock to my body. All in the name of progress.
So, anyway, I decided that its time that I stepped back and addressed some niggling issues that have come up. Its good timing anyway as I need time to recover my pressing muscles from the meet exertion. One annoying issue is my strained left adductor. So I'm going to attack it with light weights and high reps until its all ready to go in a couple weeks. The knee is strong enough to handle this now, so I can get away with it. I'm also going to be squatting super light with super high reps daily for a while.
So today's work was this:
SQ: 75X25X3
Weird thing is I actually got a pump in the arch of my foot. 1st set was the most painful for the left addy. By the end of the last set, I was feeling no pain whatsoever. I was actually feeling some things I haven't felt in a while and some new things as well. But it should be all good soon.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Dave I don't know what it is but whenever the weather is like how it is right now, initially, I just lose motivation to do pretty much everything. It takes a day for me to adjust. I noticed in my log that usually when I go train on days where there is a change in the environment, I have a tough workout. I guess I'm sensitivo.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
Presses sucked tonight. Same thing happened the week after the last meet except I think I hit 4,3,2 on presses that time. Left shoulder is starting to feel better. I'm going to consider this my first attempt at 3 sets with this weight in the same workout. I have two more attempts to seal the deal.
I was thinking about deadlifting but then I remembered that I have to squat again tomorrow...then I quickly nixed the idea and went home.
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.
The plan is to build back up to old squatting weights and old deadlifting weights without knee or groin pain and start beating some old numbers there. I think at that point, I will probably change up the programming to a slower more gradual pace as to not invite injury again. Then when the opprotunity rises, I'll jump in a meet and hopefully hit my 500 lb squat goal.
Training today: High rep squats 120X20X3
__________________
TEAM FRANCO BODYBUILDING
Ahh...recovery....Don't believe the hype; you are a machine.