LiE's Strength Training Log

Going to have to sack off the 2 programs for a week or so to deal with a couple niggles. First one is an injury where my trap inserts into the shoulder, it's pretty painful as bench press gets heavy. My knees are also feeling bad from lots of leg tightness torque dumping into them. So lots of mobility is planned. Not sure what I can do with the trap injury, leaving it to heal will help but I have a feeling as soon as I bench heavy again it will tweak, so some form issue may need addressing.
 
So little update. Knee is likely Patellar tendonitis based on my knees being **** for quite a while now. I've been reading up on how to rehab them and looks like some BSS with no knee translation are a good start and http://www.mobilitywod.com/2010/09/...prep-hot-patellar-tendon-hip-calf-hamtsrings/

Icing and Ibuprofen are also recommend, but I'm not sure on the icing part. Issue was likely caused by lots of tightness and possibly quad/hamstring imbalance. Hoping to resume some squats in a week or so, I will just need to make sure I warm up properly and make sure I'm not short anywhere - I've been tidying up my legs with lots of mobility recently.

Trap/shoulder insertion is healing, but I know it will be fragile for a while so will need to build up on the pressing slowly. I also need to look at my technique to see if there's any weirdness going on.

Hopefully I can check out of snap city soon, 81.8kg this morning...

I've also ordered some SBD knee sleeves to start using, should help keep my knees warm and add a little bit of support. Obviously they will do jack **** if my legs are tight, but I was planning on getting some anyway and now seems like a good time.
 
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Those rehab feels.

04/11/2013

Rumble rolled all sides of each leg, pain. Did a few more mobs before moving onto lifting.

Box Squats
BWx12,12
60x12,12
80x12,12,12
These were just above parallel and the main focus was keeping shins vertical. They felt delicious!

Chest mobility

Paused Bench Press
BARxlots
40x10
60x8
60x8
80x6,7,6
60x12,12 - no pause

Injury didn't flare so making some progress here. Need to keep load low for now.

Chins
9,12,10

Band face pulls
Band pull aparts

Moar tomorrow.
 
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Did lots of mobility yesterday and a bit more bench press.

Wasn't going to train today but it was last day of Smolov Jr for my bro (95x3 x10) so I turned up to spot him and ended up doing some work. Did a couple sets of 100x10 on bench press which felt good. Followed that with NG Chins BWx12 x4 and some Ez Curls for good measure.

Not training until Friday next week now, should be a nice break for my injuries.
 
I think if I didn't have to do these long ass commutes then my knees would be good now. I should be damn supple when I do start squatting again which will be a bonus.
 
I squatted yesterday after some mobility and it felt real nice - I didn't go heavy as I will need to keep an eye on load. Knees aren't fixed but squatting appears to help with recovery.

16/11/13

Squats
BAR
60x10
60x10 - getting dem legs warm.
80x10 - glutes are working well.
100x10
120x10 - easy. Knees were tracking good.

RDL
60x10
100x8
100x10
120x8 - comfy.

OHP
BARx10
40x10
50x10 - felt nice.
50x8 - stopped short as my trap was getting hot.

HLR
10,11,10 - dat core.

Plate Pallof Press
20x10,10,10 - so good.
 
Rehab is progressing well. Yesterday managed paused bench 120x4x3 and today squatted 160x3, with the 2nd rep being paused. Could have gone heavier on squats but need to be patient.
 
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