Smitty's Summer Log
- 07-25-2013, 01:40 PM
- 07-25-2013, 01:47 PM
07-25-2013, 02:23 PM
07-25-2013, 02:24 PM
07-25-2013, 02:35 PM
07-28-2013, 08:10 PM
Haven't updated in a while. Been burnt out. Knee swollen and no energy. So I decided I needed a break. Gonna do conditioning work this week and nothing heavy or high volume.
Today did a CrossFit style WOD.
10 BW squats
Every minute on the minute for 30 minutes. For a total of 90 pull-ups, 200 pushups(did extra to get to 200), 300 BW squats. Kept my heart rate up but wasn't that physically taxing.
07-29-2013, 03:24 AM
07-30-2013, 09:14 AM
I had some wear in the patellar tendon but seemed tro go away so I've been pretty lucky in the knee department. This is a tough sport, you're going to wear down and that is why you have to devise a sensible plan and lift smart. Most of the problems will go away eventually but as we get heavier they tend to come back somewhat. Progressive lifthing is the only way to keep these things at bay. I am hurting pretty good now that I am at the peak of my progression but joints will get a break when I start my next routine at around 60% capacity.
07-30-2013, 08:04 PM
My knee has built up scar tissue from past surgery. I have trouble flexing much past 90 degrees. And when I squat a bunch below paralell it gives me hell. The pain is behind my knee. I'm pretty sure I need to get it scoped again to clean it out.
07-31-2013, 01:06 PM
07-31-2013, 09:25 PM
Yeah. It's hell getting old.
I did some work today. To get heart rate up.
40 meter sled drag. Forward Up/Backward Back
Jump Rope - I used two different heavy ropes and regular rope. 20 jumps per rope.
I did that three times.
Sled Sprint 80 meters x3
20 DB Push-ups
Quick hard workout. My heart rate and body temp were raging.
08-02-2013, 01:49 PM
08-11-2013, 11:30 AM
Sorry for the lack of posting. Football season is in full go. Two a days are hectic. I have been getting my training in when I can. Add to that it has been 100+ everyday the last three weeks. It has been hard to train in the garage in the heat. I'm working on my plan of attack for the season. I want to incorporate more conditioning to shed some more fat and just be in better health.
08-11-2013, 03:46 PM
08-11-2013, 08:40 PM
It is Texas after all.
Sundays are for the dead..
Snatch grip deads
135x5x2, 185x5, 225x5, 275x5
315x5, 365x3, 405x3 (all done with with dead stop at the bottom)
Sumo(with monster mini band)
Squats (with super heavy band)
Rev. Sled Drag
40 yards x 5 times
08-12-2013, 05:17 AM
08-14-2013, 08:01 PM
Was able to train some chest and back yesterday between practices and meetings. Quick, hard, an short... Like my sex life.
My knee has been a big problem lately. Every time I squat it takes days and sometimes weeks to be able to squat again. The pain is most likely due to scar tissue from knee surgery years ago. So I'm gonna lay off squats for about a month. During this time I'm going to test out other movements to see what I can die without bothering the knee. I will continue deadlifting. I need to find thing I can do to target my quads other than squating. I'm limited to what is in my garage unless I decide to go to my old gym. Anyone have any suggestions? I will do sled work, leg extensions, and step ups.
08-14-2013, 08:45 PM
08-14-2013, 11:17 PM
No leg press at home. If I decide to trudge to the Gym I will use the leg press. But with limited time during the season I want to train at home as much as possible. I might make time for one gym day per week to use the leg press.
08-15-2013, 12:13 AM
08-15-2013, 03:58 AM
08-15-2013, 07:34 AM
I'm going to try high box squats first because I don't want to stop squating. Still going to take a few weeks off first. Might just need rest.
08-15-2013, 07:34 AM
08-15-2013, 12:23 PM
You might ask iparatroop about a squat variant he used a while back during a leg injury. I think he called them pin squats? Start in a power rack with the weight on the catches at thebottom of thesquat and just lift it up from there instead of starting at the top and going down like a traditional squat. Takes pressure away. I dunno exactly. I'm rambling.
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08-15-2013, 01:04 PM
Here is a link
You can adjust the support to your desired level.
Another thought is to try warming up the knee(s) prior to squatting. Maybe a brisk walk or a jog. Rotations may help too.
08-15-2013, 07:36 PM
Warming up and lifting is t the problem. It is the pain and swelling afterward. I'm on a football field coaching. Tough with a banged up knee. It has been hell this week.
08-17-2013, 03:43 PM
Just a little update in my knee.
Talked to trainer at school. He checked it for possible tears but said he didn't feel anything that might be a tear. He recommended an MRI to be sure. It may be like I thought. Just remnants of my previously injured knee. He doesn't think it's scar tissue but probably needs minor surgery to clean up. Guess I'm not young anymore. So I've been icing and wearin a sleeve on it. Won't do any knee dominant movements for a few weeks. Deadlifts tomorrow for sure.
Today I'm doing the Mantathalon. If you don't know what it is google it. I'll post my results on here.
08-18-2013, 12:40 AM
I scored an 80 out of 100 reps on the mantathalon.
17 reps @ 225 Bench Press
10 reps @ BW pull-ups
20 reps @ 95 Strict Military Press
18 reps @ Dips with weight vest
15 reps @ 95 strict curl
Done in 15 minutes
The milt press should have been 115 not 95. But I'm eased with the results.
08-29-2013, 03:36 PM
So Football season has beaten me up so far. Extremely long days, early mornings, late nights. I havn't done much training. I did manage my Sunday routine of Deadlifts this past sunday. My knee isn't in pain anymore but I havn't pushed it yet either. I am going to give it another week off. I have been trying to decide which direction I want to go at the moment. The one certainty I have in mind is increasing my DL. I want to hit 500 before Christmas, current PR is 455.
I know I am going to proceed with caution in regards to my knee. Sled work and prowler work doesn't effect it so I will continue with that.
Upper Body work is where I'm not committed yet. I know what and how I want to train my deadlift and the rest of the my lower body. I am going to incorporate back work with my deadlift training on Sundays. So I have two to three days of training to plan.
Probably will train Bench and accessories on Monday, Milt. Press and accessories Tuesday, Lower Body accessories Wednesday.
Will update with further info. Also going to start planning my next PH run. Most likely 1-Alpha.
09-03-2013, 08:39 PM
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