Country Gets HUGE with 5-3-1, Erase and DAA.

napalm said:
Dafuq?

Just wait sonny, one day you'll be old too

:biglaugh:
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We all will!

CincyKiller45 said:
I hope you didn't take that personal, I can't decipher your message for certain. Either the big laugh was because you're joking, or because you think it's funny that I'm going to be old and injured one day, you demented old man!

Like I said before, I respect the hell out of you for competing while suffering from injuries AND STILL coming back stronger. Not meant to be a dig at you.

Yeah, it's hard to tell why some people get injured while still practicing proper movement patterning and pre-hab protocols. Just come back stronger and let's get to 5 bills!

I noticed that when I was wrapped too. I couldn't bend my knees at all while I was walking. Just walking out 275 was hard, lol.
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Yeah, I'll come back it's just annoying delays. I need to be smarter and more proactive on my deloads and stretching pre.

I can't get air well under 4 let alone 5. Gota learn and get used to it. Maybe practice some walk outs. I need a ton more practice with wraps too don't even get me started there. I'd probably fall over w 5 and wraps right now.
napalm said:
this...

:biglaugh:
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:)




Exams are done again at least for now and I can relax. Another successful onslaught. Now time to heal and train.
 
I have a feeling ill be taking At least half of next week off lower body.
 
Probably wont get to bench til tomorrow but will do some mobility work etc sometime today. Knee is funky but I have been wrapping it and that makes it feel a heck of a lot better. Still icing and all that and it's improving but very slowly. Just gota be smart with it I guess. Gona try and make some bench progress this week and come back strong and keep the shoulder healthy and use the lower body down time to catch up on mobility and some other issues to get healed up.
 
Got invited to a meet n the 26th in Maryland but deadline is the 6th. And I can't commit by then. The guys wana do another one this summer though so I'm gona look for one.

Knee feels a little better today. Gona throw some more ice on. Wrapping it for walkin has seemed to help a good bit.
 
I'm tellin you, man. Kumite Classic in Monroeville, May 24th.
 
herderdude said:
I'm tellin you, man. Kumite Classic in Monroeville, May 24th.
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Ill probably do that as long as I get healthy. Thats the plan. That's my main priority now, then get my strength back to par. I love to come out and lift with you.
 
First day my shoulder really hasn't hurt at all. Knee is still troublesome. I was weak today and down a lot of weight. 194.3

Bench. Bar x15,10,15,10,7. 135x3x10. 225x5,7,8,5,8

Form was blah. Couldn't get my elbows tucked. Did rows, db skulls, and light ham curls and 3x10 BW squats to try and stimulate the knee.
 
CountryLiftin said:
First day my shoulder really hasn't hurt at all. Knee is still troublesome. I was weak today and down a lot of weight. 194.3 Bench. Bar x15,10,15,10,7. 135x3x10. 225x5,7,8,5,8 Form was blah. Couldn't get my elbows tucked. Did rows, db skulls, and light ham curls and 3x10 BW squats to try and stimulate the knee.
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Makin that comeback! Yea man sucks bout all that pain you've been havin lately. Play it smart and do what u gotta do to make things better bud!
 
atanocc said:
Makin that comeback! Yea man sucks bout all that pain you've been havin lately. Play it smart and do what u gotta do to make things better bud!
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I hope. I was weak today but felt good. Weight felt heavy and I was uncomfortable. But shoulder is good at least. Now this knee needs to get better and I need to squat and pull some massive weights again. I'm really frustrate that I can't pull.
 
I feel your pain, man. Injuries suck. My 15 year baseball career ended due to multiple shoulder and elbow injuries because me and my coaches were too hard headed to slow it down. On the brink of having a shot at the next level, then BAM!

You're taking the best route long term. 6 bills awaits..
 
I know this is just a temporary setback but I should've moving forward not resetting right now. Everything was working perfectly, gaining strength. Now setbacks all around.
 
CountryLiftin said:
I know this is just a temporary setback but I should've moving forward not resetting right now. Everything was working perfectly, gaining strength. Now setbacks all around.
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I know how frustrating that is for you bro.

Do you have any idea why the knee pain arose? Was it a particular rep, or gradual build up, or what?
 
CincyKiller45 said:
I know how frustrating that is for you bro.

Do you have any idea why the knee pain arose? Was it a particular rep, or gradual build up, or what?
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I've had minor pain since December. It would come and go for a day or so. I was probably week and the 390x4 set was just too much force and made whatever was up worse. That's my best bet.
 
You try a voodoo floss, or is the area too tender? Knee gaping with a roles up towel is supposed to be some what effective too. Also, work above and below the area. You may be doing all of this and it may not help but it could be worth a shot. Get better man!
 
Do you have a TENS unit? I saw the same unit I paid $100 for $40 on amazon when I bought replacement pads. Really helps my elbows. Will also "loosen" itb and hamstrings when they are causing knee pain IME.
 
rob112 said:
You try a voodoo floss, or is the area too tender? Knee gaping with a roles up towel is supposed to be some what effective too. Also, work above and below the area. You may be doing all of this and it may not help but it could be worth a shot. Get better man!
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Thanks. I don't have the bands but I've been working on quite a few things, getting more active with it now that I had the initial rest period. Today actually doesn't feel too bad...

wyrd1 said:
Do you have a TENS unit? I saw the same unit I paid $100 for $40 on amazon when I bought replacement pads. Really helps my elbows. Will also "loosen" itb and hamstrings when they are causing knee pain IME.
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No I don't but I could have access to one if I wanted. IT and hams are not tight at all, but not a bad thought. My guess is LCL from before then trauma from bombed squat in pat tendon and maybe pcl all aggravated by my squats that week which resulted in inflammation and instability. Because the way the pain moves an isn't consistent.
 
If it doesn't cost you and not a terrible in convenience I would try TENS across the patella an inch above and 1-2 inches below.

I would also highly reccomend the voodoo floss. They are awesome. Then again I am a gadget freak :) you could also sacrifice a bike innertube in place of the voodoo floss (cut off the infation tube and slit open) though it might not be long enough.
 
I don't think the tens would do much based on what I think it is. If it were muscular I would give it a shot but I have no tightness/tension at all. No bike tubes at school either. I have state of the art PT facilities and tons of professionals to ask though if I need to.
 
I was not thinking muscular but more along neuropathic line.

Seriously though, you know what you need to do as your already experiencing less pain, that show s great body awareness!

Good luck and get HYUUGE!
 
wyrd1 said:
I was not thinking muscular but more along neuropathic line.

Seriously though, you know what you need to do as your already experiencing less pain, that show s great body awareness!

Good luck and get HYUUGE!
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I don't believe it's neural and if it was it would be an impingement further up the line. And there would probably be atrophy or lack of activity at one of the muscles if it were significant.

I do go to school for physical therapy so I should be decent at this stuff, but I'm not in grad school yet which is the meat and potatoes really.

I just want to get healthy again so I can get strong again. Then the hyugeeeee numbers can come ;)


Also today pain is greatly reduced. I think the ice and sleeve are doing work along w the light mobility and movement work I did yesterday.
 
I just thought since your going into pt you might get something out of this video
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More relevant to acute trauma though.
Also when "along the lines of neuropathic" I just really don't want to get into a discussion on the current of injury(discussed in "The Body Electric" written 1970's by an ortho). Then again I am an electrician everything looks like a circuit to me :)
 
I didn't get to watch the video but ice is extremely important for controlling inflammation but definitely shouldn't be overused. I'll let ya know what I think after I watch it. I mostly use it to bring tissue swelling down in the ligaments/tendons if knee post exercise after an initial period in order to reduce pain. Inflammation and swelling naturally help heal wounds and are usually related to increased perfusion of the tissue so that's why too much ice can hamper healing as well.

Edit: basically what I would assume it was gona say. Anyone who knows anything about rehab knows that and ice actually isn't used often at all. Like I said I use it for controlling inflammation. Inflammation pathway is what heals your body faster, but obviously the high levels seen after exercise can further damage tissue. Ice brings you back down to a level where repair can occur but there isn't a risk for more damage because of rehabilitation exercises. I drop ice once initial pain is under control and ice started exercises again. It's sort of used in a transition state. Like I said I am combining with compression and several other methods of treatment. It's not like I'm sticking ice on it and hopin it will get all better. Thanks for sharing the video though. Kelly writes a lot of stuff, most of it is pretty good. It's funny because I have talked to a lot of PTs and almost all of them have never heard of him, but he is respected among a lot of sports people. I don't have his book yet but have seen some of it. Might get it eventually.

One thing that bugs me is his elitist attitude at times, but even he admits the last video he posted he went about things the wrong way so no qualms from me.

I don't get why he talks like icing is such a big thing though, maybe with real old school therapists but that's kind of the issue/well known. Him saying its obsolete is ignoring its basic but useful properties. Especially for dealing with acute initial injuries to prevent additional tissue damage. Interesting. I'm going to ask one of my profs what his thoughts are on it.
 
Knee is even better today. Hopefully back to normal workouts next week. 3 weeks off shouldn't be tooooo bad.
 
atanocc said:
Good to hear man. 3 weeks off ain't no thang !
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Should be better off than my shoulder. My body honestly needed it I still have stuff I'm working out with the lax ball and stretching and just getting cleaned up now. So at least my body will be refreshed.
 
Body day. Weight 195.


Db curls - 35x7,45x7, 35x12, 30x12,12,40x7
Db skulls 30x15,18 35x15
Bb row 134x12,15,20
Shoulder mobility.
Ham curls and be squats light.
Back extension 200x15,15
Sit up 30,30

Felt good. Biggest arm pump I have got in years. They were huge, full of blood, and were splotching towards the end. Reminds me of when I used to train for size. Haha. My left bi is atrophied from my shoulder issue so I want to catch it up. Strength wise it's pretty close though.
 
3 weeks off of squats kinda scares me lol. even coming back from a deload im weak as sh!t for a week or so. i gotta take time off of lower work myself, knee has been feeling worse which i think is work related, a lot of walking on uneven surfaces and a lot of stairs.. this vacation time should help though.
 
capo180 said:
3 weeks off of squats kinda scares me lol. even coming back from a deload im weak as sh!t for a week or so. i gotta take time off of lower work myself, knee has been feeling worse which i think is work related, a lot of walking on uneven surfaces and a lot of stairs.. this vacation time should help though.
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Yeah I know... I'm gona try and take it as a positive though.

Bench. Bw 196.

Bench. Warm up. Barx4x15. 135x3x10. 185x3x7.

Stretch out.

Knee is good to walk but have a few twitches here and there.
 
You guys are still on the right path even if you're weak and unstable your first month back. Hell I felt the same way just going 8 weeks without knee wraps. It took me three or four weeks to get used to the weight on my back, then I PRed.

Just know, it's not you being weaker, it's your body not being attuned to the heavy weights.
 
Very true. The important thin is bein healthy and mechanically sound. The strength will come back quick. Knee is feeling alright tonight. Gota b smart with it this weekend. No drunk shenanigans or running around.
 
Don't want to get ahead of myself but knee feels pretty good today. Gona give it a little more rest then work on strengthening. Then back at it.
 
Maybe some light at the end of this tunnel.


Bench. Bw 194.4 clothed.

Bench- warm up. Barx3x15. 135x7,7,3. 225x10,10,7. 185x5 135x10

Row setup like BB on cable. 9x12, 12x10,12,15. Db row. 75x10,15,20

Db tri skulls. 30x15,35x15,40x10. Feeling strong on these.

Cable tris. 10x10,12,15,15

Knee mobility crap. Lots of stretching.

Good day and a real working finally. Decently happy w where the bench is at. Better than last week. My form is awful, weight feels heavy, can't keep the elbows tucked, and overall just weird. I will be doing slow form focused reps from now on and stay at 225 until I get 12-14 reps. And make sure shoulder is good which it is holding up but still little issues. Then move up.

Knee is feeling loads better but I don't wana rush in. Still a little iffy. I think problem could be in IT band/TFL glute etc or from leg muscles (aka below knee) like tib anterior that are tight or strained or a compounded issue. Going to continue heating , compression, sleeve etc and get blood flow and movement. Basically fix stuff and try to isolate the issue. Ankle is real noise when dorsiflexed and everted so maybe I have some muscle catching or something like tight tendon/ligament structure. I also feel like my arch is practically gone on the right side so I am going to do some exercises to strengthen intrinsic muscles and basically work on mobility. Never considered foot/ankle mobility to be a big deal before. I think it's something we take for granted a lot.
 
Did something like a workout today.


Lower/body. Bw 194.2 clothed

Db curl 35x7, 45x5,7,7

Band pill aparts 2x20

Bw squat 3x10

Back xtn 200x3x15

Dead 135x3,7,7

Leg press 150x7; 200x15

Pretty decent. Ease back in.
 
Ok, cool stuff on the bench front for sure. How was today's workout? Easy peasy, no pain?
 
Torobestia said:
Ok, cool stuff on the bench front for sure. How was today's workout? Easy peasy, no pain?
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Yeah I'm happy w bench recovery at this point.

Today was easy. No pain. Slight discomfort feeling in knee so I still need some rest time. Walking had been pain free etc. ankle still weird. I have pain like bruising in the muscles sometimes like medial calf almost but just the border. It's weird. Not sure if from the knee sleeve maybe?

Anyways assess and maybe a similar workout Friday maybe rest. Keep working on knee leg and ankle/foot.
 
CountryLiftin said:
Yeah I'm happy w bench recovery at this point.

Today was easy. No pain. Slight discomfort feeling in knee so I still need some rest time. Walking had been pain free etc. ankle still weird. I have pain like bruising in the muscles sometimes like medial calf almost but just the border. It's weird. Not sure if from the knee sleeve maybe?

Anyways assess and maybe a similar workout Friday maybe rest. Keep working on knee leg and ankle/foot.
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Good, good. Yeah, I can't help but think doing some walking will help. I also wonder if seated leg raises/leg curls would be helpful for bringing blood to the area without loading the PT. I don't think that leg raises load the PT, do they? Leg curls shouldn't.
 
Good to see you back to benching man! Yeah a lot of people ignore ankle flexibility/mobility. I always do some banded ankle work before squats/deads, really loosens em up. I think I found it on super D's youtube page.
 
CincyKiller45 said:
Making strides Country. Nice!
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Thanks man. Slow and steady returning to action. I'll be slamming plates again before too long. Rest has been good for my body.


Torobestia said:
Good, good. Yeah, I can't help but think doing some walking will help. I also wonder if seated leg raises/leg curls would be helpful for bringing blood to the area without loading the PT. I don't think that leg raises load the PT, do they? Leg curls shouldn't.
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I have been doing hamstring curls (leg curls) and be squats instead of leg extension just to test the movement. Leg extension would directly push against pcl so if that was strained might be bad. Squats have felt good lately. I am thinking less pat tendon now and more lower leg muscle. Not sure what. I was considering plantaris, which would be odd. Tib anterior fits a little better. Could be ankle issue manifesting in the muscles causing pain at knee. I haven't had much time to mess with it other than treatment type stuff.

capo180 said:
Good to see you back to benching man! Yeah a lot of people ignore ankle flexibility/mobility. I always do some banded ankle work before squats/deads, really loosens em up. I think I found it on super D's youtube page.
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Thanks dude. Yeah. The big issue is my flat feet. I can tell my right is definitely collapsed more than my left. Could be from jump squats I have done lately in my lifting shoes not thinking. I also have a lot of noise in my atf/ptf and cf so I have been stretching those. Not sure what the deal is. No pain. But foot wants to evert and plantar flex and evert is where the noise is pointing me to fib longus which also corresponds with pain at the head of fibula I had. I am all kinds of screwed up on my right foot/leg basically.
 
Did anyone else noticed I dropped 6ish pounds. I think intracellular water from no creatine or exercise. Weird though. I'm not mad about it.
 
You'll probably gain it back really quick if it is just a fluctuation in water. Feeling lean?
 
rob112 said:
You'll probably gain it back really quick if it is just a fluctuation in water. Feeling lean?
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I dunno. I have been for a few weeks but things have been so weird with hurting this and that and workouts changing etc... Hard to know.
 
Speed bench. BW 193.4 (damn)


bench bar- 20,15, 10, 135x7,7,7 with pause, 185x5P, 10, 5P

tri db skulls - 30x15,15, 40x10,10

pull ups (first time in 3 months) 3x10, easy. just watching the shoulder.

leg curls and air squats, felt good.

some light core work.
 
Gotta fill out that 198 weight bro.
 
NomZ said:
Gotta fill out that 198 weight bro.
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Lol I was over it before... Not being able to squat or dead or bench heavy apparently makes me drop weight. I'm sure it'll be back quick.
 
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