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Quote from: maxent on March 05, 2020, 10:13:59 am

Thu (5/2/2020)
Rehab/recovery BS 6x90
OHP 5x57.5, 3x60(injury)
Row 37:30, Bike 37:30

Notes:
Well fuck me. I messed up my cervical spine today doing ohp with 60kg for the first time in a year. It's not like i wasn't 'warm' i did a 5 with 57.5kg. Learning two things, (a)im a skinny undermuscled guy who really has no business using heavy weights and b) if i do use heavy weights when not eating enough food or doing a lot of cardio i'll get injured.

Hopefully the injury isn't too serious and you'll be able to bounce back quickly.

thanks!! first night was agony couldn't even get out of bed, only could sleep flat or facing the right side. next night was painful but i took some painkillers which helped. today it seems almost back to normal!

Tue (3/2/2020)
BS 4x3x120
Row 25:00, Bike 30:00

Notes:
Tweaked my back again on the 4th set Not as bad as last time. My abs and erecttors are too weak, maybe even hamstrings. need to start doing assistance exercises. need to be smarter with weight choices. 

Fri (28/2/2020)
BS 2x110, 2x115, 2x112.5, 2x110, 2x110, 2x110, 2x110
BS (blue knee sleeves) 1x110, 8x100, 12x90
BSS 20xBW(w/ blues)
Row 15:00, Bike 27:30, Row 10:00

Notes:
I got it wrong last time, it's not that knee sleeves are bad for rehab, the opposite, they're good because they enable proprioception. In fact that's exactly what you need post injury because those muscles became inhibited and we need to start using them again!

My original reason for ceasing my rehband knee sleeves was because of hte swelling in the knee joint, it made the knee sleeves very tight, too tight, which didn't help with rehab, it was messing up rom and very painful as well because the knee was already feeling sore. However now that swelling and soreness has subsided, using knee sleeves makes for better rehab because it allows the muscles around the knee joint to trigger better because you feel them activate with the sleeves. It's actually amazing, they just load automatically and feel very strong and stable once you feel the knee tightening up. Before my knee would wobble but with the sleeves the muscles kick in and hold the knee in place.

 I did a set of BSS to check my theory and sure enough i was getting decent quad burn for a change! Actually this explains why that time i did BSS ages ago and found it too be good for rehab for the same reason but couldn't reproduce it again after that - because i didnt use knee sleeves subsequently, well i did, but just cheap flimsy neoprene ones which don't really give any proprioception benefits. Thinking back after i injured myself last year and saw the physiotherapist, she said dont bother with knee sleeves. She didn't know what she's talking about but yet she trains and rehabs pro AFL athletes smh. Proprioception is king - dont listen to anyone who tells you otherwise, especially two bit physios who don't know anything anyways.

So i could try do the 'save it later' thing but nah, lemme just use them from next workout on and get back to where i was a year ago. Aim is to use 2 reds as a new training weight from next time on. I should also use the belt to get my core back on track, cos right now it's stupid weak. maybe i'll use it for backoff sets in the interim.

Mon (24/2/2020)
Recovery/Rehab BS 6x50, 6x70, 6x90, 6x100
KB swing 3 sets of 25x24kg(PR)
Jump rope 4 sets of 30s (w/ 60s rest)
Row 17:30, Bike 17:30
Run 13min (slow ez)

Notes:
Something LBSS mentioned is actually spot on, somehow ive lucked into a perfect storm of training which has left my knees feeling wonderful. I think it might be part finally squatting heavy enough to actually challenge my leg, especially the dormant R one. Maybe it's the ankle band rehab stuff. Maybe it's the KB swings. Maybe it's BSS i did. But whatever it is, has left my knee feeling good, my conjecture is i've lucked into hitting the right muscles somehow and that's got them firing again which takes stress of the joint. Not a superstitious person but hope im not going mess it up by saying this lol

ive thought of other factors i didnt mention, i stopped using fucking knee sleeves this week. i realised it might be a problem because i felt better without them when doing rowing and ive found squats is the same way also. another factor might be doing rowing/bike which works out both sides equally well (maybe). so yeah somewhere in one or teh combination of all these is giving me a magic result.

I know I'm biased but seriously check out @kneesovertoesguy on IG. The split squat is incredible for evening up single leg strength and increasing ankle mobility. That and a reverse deadmill has my knees feeling like a million dollars. I hate seeing people injured mate and would love to see you getting back on the court.

thanks im on it, will check it out. so far the BSS seems to have given me wicked doms in my R glute (which is the leg i did them with) AND wicked doms in my L quad (which is the leg i didnt do them with). i dont care about working out my glutes so it's paradoxical to find the wrong leg sore. im too lazy to do equal amounts of reps with both legs. giving them 6 weeks though.

Also, be wary of orthotics. It's a bandaid approach that caused so many ankle injuries for me in the past. YMMV though.

i was just going to use the orthotic in squats to see if they make it easier on my R knee, just curiousity mainly, see how it modifies form. But i will keep in mind your experience when it comes to anything else. when i look at my BS from behind angle, one of my hips is lower which i think is to do with one foot being longer or maybe to do with my foot / ankle.

jumping in late to join the complaining about bad spotters. it isn't that fucking hard to spot without touching the bar inadvertently: you just stand there, in position, and pay attention. if the bar stops or starts to go down you reach out and grab it. not rocket science.

true it is that simple but their understanding of 'don't touch the bar' is that when the lifter seems to be struggling, that's where you are allowed to tag in and help out. i kind of get it, you've asked someone to watch over you (even if it's not in the sense of lifting the weight for you) so they feel obligated at some point to be useful, so when the chance arises that you're struggling, they might not know you can very much grind through a hard slow rep on your own and instead they feel they should give you just a little help (in their mind). which is what we don't want lol. you can try to explain the difference between 'dont help me but if i fail get the bar up', but i find ppl will nod and still not get it. ive been on the other side where people have asked me to spot them and then im in that weird place of not knowing what to do because if i don't touch the bar and 'help them out' then i was a shitty spotter (in their perspective) .. so you kind of have to do some mind reading to know what ppl really want out of the spot. when ppl asked me to spot their backsquats i just chill back cos if they get stuck as long as they're not complete spazzes about it and failing out of control, i can jump in and help them get bar back in the rack if they're got stuck.

btw, i dont even ask them to help if the bar goes backward, i dont think that would be easy for someone new to watching you to figure out when the bar is going down. i just say if i fail it on my chest, help me put it back in the rack. sounds simple but it hasnt worked yet, ppl will stick jump in too early. next time if there is a spare bench i can just go through a mock failure to illustrate what i mean with an empty bar? might be the best way. but they may still feel obligated to help outside of the simulation because there are real weights involved.

also glad you really seem to be not just on the mend but getting into the swing of things the last couple weeks. be really careful about returning to basketball, though. like maybe start with one pickup game. such a different kind of challenge for your body and brain. would be easy to let the thrill take over and then overdo it and get hurt. happened to me back when i used to play ultimate.

good point. im going to start very conservative, just put up some jumpers, maybe play 3pt line pickup. but i dont think i can play basketball again, whenever i have tested SL strength in the gym, with easy SL jumps, my R leg is pretty much useless at this point, i cant even do basic one leg hops of it for more than 6", for someone who does 99% of game time moves off R leg, and i was always a very mediocre slow athlete to begin with, this is prob a death sentence for my basketball life. but i might be able to turn into the catch and shoot guy i always wanted to be lol.

Tue (18/2/2020)
Recovery BS 6x90, 6x100
OHP 6x6x55 (PR?)
Chinup 3x5x3.25kg, 3x6xBW
Pendlay Row 3x8x65 (shit form, repeat?)
Row 12:30, Bike 12:30

Notes:
So no one really has time to do 6 sets of recovery squats every time. I thought to drop the weight and do more reps and less sets. I managed to get 6x6 on OHP. Made some friends at the gym. A PL guy asked me about squat shoes and i said i'll bring my romaloes next time for him to try and see if they help him. He trains hard so it's nice to make a connection like that.

Pendlay rows i went 2 weeks between sessions so i prob should have reset back to 60kg. my setup was off, next time use lifting shoes to do them.

Going to clean up my diet and get daily activity to 7.5k units. And cardio regularly (bike/row on training days, walking on rest days). Basketball is knocking again, im tempted. As a rule, any time i do 6x6 in any exercise (squat, bench or ohp) i will eat more carbs on that night. this should self regulate body comp and allow me to get stronger and leaner, as long as cardio is there i'll be fitter as well. that's the goal.