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gukl

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Re: Dreyth's New Journal
« Reply #705 on: February 23, 2016, 04:48:26 pm »
+1
Quote from: Dreyth on February 23, 2016, 02:21:40 pm
Quote from: gukl on February 23, 2016, 01:28:34 pm
hey man, am i correct in thinking you had some problems with quad tenodnitis?

how did you get around it in the end?

I had patellar tendonitis. I'll try to make this as simple as possible.

The problem:
- Patellar maltracking. Aka my knee cap was shifted over laterally a bit.
- This was caused by too much tension on the lateral side, and too litte tension on the medial side to counter it.
- The effect of this is that the top of the tibia scrapes the cartilage under the knee cap since the tibia it's not fitting in the "under socket" of the kneecap perfectly.

The solution:
- Relieve tension on the lateral side by foam rolling the IT band
- Increase tension on the medial side by activating VMO and strengthening it

Longer explanation:
Relieving the tension on one side is simple. However, increasing tension on the other side was pretty cool to do. During the time I had tendonitis, I was squatting to parallel. As you know, this doesn't activate the VMO very much. What does activate it, however, is either extreme of the range of motion. So this means things like peterson step ups (http://www.jumpusa.com/PetersonStepup.jpg) and ATG squats.

Unfortunately, peterson step ups caused some pain in my knee. To mitigate this, I would foam roll my IT bands a ton before performing them. This made them nearly pain free. I also switched from parallel to ATG squats to further strengthen my VMOs. After this switch I noticed my VMO's getting crazy sore for the first few workouts, but nothing from the peterson step ups. I ditched the peterson step ups since I found them not effective enough.

But this part was damn interesting... I needed to ACTIVATE my VMO first! Take a look at this vid of my quads. My LEFT knee was the painful one. My right knee was okay. Notice how the left quad flexes all at once, but in the right quad, the VMO flexes just before the rest of the quad!

<a href="http://www.youtube.com/watch?v=G2neCEbA6Pw" target="_blank">http://www.youtube.com/watch?v=G2neCEbA6Pw</a>

On the RIGHT quad (the okay one) the VMO contracts first, stabalizing the knee, and then the rest of the quad contracts.

This tells me the VMO on the left quad was a bit under active. Anyway, I learned (forgot where I read this) that the best way to change movement patterns are using NEGATIVE lifts. So what I would do before I played basketball was foam roll the IT band, and then perform negative knee extensions beforehand on my left quad. Then I could play pain free, temporarily (for as long as the effect lasted).

Over time, as I continued to foam roll the IT band, the effect became permanent. Also, my VMO's got strong as hell from the ATG squats. Finally.... see the vid I just posted? Well, once my pain was all gone, and still to this day, when I flex my left quad now, the VMO will contract just before the rest of the quad, just like my right quad!

Awesome, thank's for taking the time to post that, really helpful. I definitely have a VMO that doesn't particularly do 'anything' if there's pain. It seems that pain = vmo inhibition + tightening of lateral structures, which makes the pain worse and you enter a vicious cycle. I may have to take a simliar vid and see what's going on in that respect, although my quads aren't so well developed as yours haha. Annoyingly with quad tendon pain it's the deep squat position that aggravates it most so i guess any VMO focus will have to come from petersons/TKE.

Thanks again!
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Dreyth

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Re: Dreyth's New Journal
« Reply #706 on: February 23, 2016, 05:09:53 pm »
0
^^ I should mention that I felt my pain at the very bottom of my kneecap.

Also, it could be that your patellar tendonitis isn't caused by maltracking like mine was, but by something else instead. You'll have to find out what it is.
« Last Edit: February 23, 2016, 05:12:14 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #707 on: February 24, 2016, 09:54:26 am »
0
Week 100
Quote
Tuesday - 02/23/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+20lbs x 3
+40lbs x 10 PR
+40lbs x 3 PR
+35lbs x 4 PR
+30lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
35's x 3                             >> 60sec rests.
35's x 2                             >> Can't exactly remember how all the weights and reps went, but the first 3 sets are correct for sure.
40's x 1
45's x 8 PR
45's x 6 PR
40's x 8 PR
40's x 5 PR
35's x 5 PR

Cable Rows
170 x 5                          >> 60sec rests.
190 x 1                          >> I can't remember and I'm too lazy to go back and see what my PR's here are (at my gym not others).
210 x 10               >> So from this point forth, anything that beats this will be labeled as a PR.
210 x 6
190 x 8
190 x 6
190 x 5

Ab Pulldowns
95 x 5                >> 60sec rests.
150 x 15 PR
150 x 8 PR
150 x 8 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 1
35's x 10 PR
35's x 6 PR
35's x 5 PR
« Last Edit: March 07, 2016, 09:49:05 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #708 on: February 25, 2016, 08:56:22 pm »
+1
Week 100
Quote
Thursday - 02/25/16
196.6lbs

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> No emotional arousal but still...knees caved on last TWO repts of 395 this time.
185 x 5                                >> Probably had only 5-6 of the 325 in me today.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 3

Romanian Deadlift
225 x 5                 >> Hamstrings still sore when I do these... forgot to log it but I did this Tuesday too.

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 3
205 x 8

Calf Raise Machine
465 x 15

I needed this de-load. Maybe I'm weak because I'm glycogen depleted? Already dropped about 3lbs in just a couple days from restricting calories and carbs. I don't consciously restrict carbs -- i just try to get a lot more protein when i'm cutting, so it happens by itself.

Eyes on the goal I set earlier this year: June 1st, 405x3 consistent, 195lbs bw or less.
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Dreyth

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Re: Dreyth's New Journal
« Reply #709 on: February 26, 2016, 10:36:00 am »
0
196.0lbs this morning, saving for later cuz i'll forget
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ChrisM

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Re: Dreyth's New Journal
« Reply #710 on: February 26, 2016, 09:07:23 pm »
0
Damn dude, awesome post on the knee up top and strong as hell squats! Started following your youtube channel....beast.
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Dreyth

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Re: Dreyth's New Journal
« Reply #711 on: February 26, 2016, 10:26:57 pm »
+1
Week 100
Quote
Friday - 02/26/16

-= Workout Log =-

Cable Rows
160 x 5                          >> 60sec rests.
180 x 3                          >> Eh...
200 x 10
200 x 8
180 x 8
180 x 6
180 x 3

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2                             >> Woohoo!
45's x 1
50's x 1
45's x 9 PR
45's x 5
40's x 8 PR
40's x 6 PR
35's x 5 PR

Pull ups
BW x 15                   >> 60sec rests.
BW x 8
BW x 3
BW x 4
BW x 4

Ab Pulldowns
95 x 5                >> 60sec rests.
155 x 12 PR
155 x 8 PR
155 x 4 PR
 130 x 4 PR
  105 x 4 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 1
35's x 11 PR
35's x 6 PR
35's x 5 PR

Great workout overall. Progress has been very slow lately. I still have no explanation for how my squat exploded from 365x3 to 395x3 in just a couple weeks (this happened like 6 weeks ago?). I'm still PR'ing inch by inch since then. It's also harder now since I'm cutting. Not logging my food though; it's just a ~5lb cut.
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Dreyth

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Re: Dreyth's New Journal
« Reply #712 on: February 26, 2016, 10:27:56 pm »
0
Quote from: ChrisM on February 26, 2016, 09:07:23 pm
Damn dude, awesome post on the knee up top and strong as hell squats! Started following your youtube channel....beast.

Thanks! I want to record my squat workouts from now on since I've started hitting PR's recently. They may slow to a stop soon. May also record RDL's but from the angle I usually record at, you'll just see a whole lot of my ass and not much else. I'll see what else I can record. I feel like there isn't many spots to put my phone down.
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Dreyth

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Re: Dreyth's New Journal
« Reply #713 on: February 29, 2016, 09:21:17 pm »
+4
Week 101
Quote
Monday - 02/29/16
197.8lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 8                                >> The de-load last Thursday served me well! Scheduled for 400x3 but did 405x3 instead.
185 x 5                                >> I don't think I'll be able to repeat this on Thursday. We'll see. I was nervous today = adrenaline.
185 x 3                                >> I've done 325x8 before, but since an even heavier set came before it it's a PR this time too.
225 x 3                                >> Slightly cutting back on the volume of these.
275 x 1
315 x 1
365 x 1
405 x 3
325 x 8 PR

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> Switched to good ol' 3x5 with 3min rests since I was stalling.
135 x 5                               >> Did not expect 5 reps, let alone two sets of it. Nice.
185 x 3
225 x 1
235 x 5 PR
235 x 5 PR
235 x 4 PR

Romanian Deadlift
225 x 5                           
275 x 3                 >> Previous PR was 385x8 on these. Working back up slowly.
315 x 1                 >> Hope I don't get crazy sore from these, so I can do them again Thursday.
365 x 5

Incline DB Bench Press
75's x 12                     >> 2min rest.
75's x 8                       >> Upped the rest on these. May also add in a set later on. Not sure yet.

Calf Raise Machine
420 x 5                            >> 60sec rests.
480 x 12 PR                       >> Machine maxes out at 495, which is one pin away from 480!
480 x 10 PR
480 x 8 PR

<a href="http://www.youtube.com/watch?v=dfUDOVuYFZw" target="_blank">http://www.youtube.com/watch?v=dfUDOVuYFZw</a>
« Last Edit: March 11, 2016, 02:33:31 am by Dreyth »
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Leonel

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Re: Dreyth's New Journal
« Reply #714 on: March 01, 2016, 03:56:40 am »
+1
Beautiful squats once again! I don't know if I'll ever be able to go that deep safely with my squats.

 :ibsquatting: :ibsquatting: :ibsquatting:
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Dreyth

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Re: Dreyth's New Journal
« Reply #715 on: March 01, 2016, 08:31:22 am »
0
Quote from: Leonel on March 01, 2016, 03:56:40 am
Beautiful squats once again! I don't know if I'll ever be able to go that deep safely with my squats.

 :ibsquatting: :ibsquatting: :ibsquatting:

Do you have any issues?
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Leonel

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Re: Dreyth's New Journal
« Reply #716 on: March 01, 2016, 09:49:13 am »
0
"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.
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Kingfish

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Re: Dreyth's New Journal
« Reply #717 on: March 01, 2016, 10:07:23 am »
+2
Quote from: Dreyth on February 29, 2016, 09:21:17 pm
<a href="http://www.youtube.com/watch?v=hmcXhbZBv6w" target="_blank">http://www.youtube.com/watch?v=hmcXhbZBv6w</a>



good form.  ;D

eat more and lift 200kg.  :strong:
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Dreyth

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Re: Dreyth's New Journal
« Reply #718 on: March 01, 2016, 11:23:47 am »
0
Quote from: Leonel on March 01, 2016, 09:49:13 am
"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.

Interesting, you've probably already tried a bunch of different things but you can: vary stance width, vary outward angle of feet, vary outward angle of knees.

you can squat with a narrow stance, toes pointed forward, but knees tracking way outside. who knows. maybe something will work.

Quote from: Kingfish on March 01, 2016, 10:07:23 am


good form.  ;D

eat more and lift 200kg.  :strong:

Projected max is ~440lbs already! And i'm looking to cut to 195lbs to put me at 2.25xbw  :P

Back when i squatted 365x3, i maxed at 405lbs the next session. My 3RM seems to be 90% of my max.
405x3 puts me at 450lbs but that seems out of reach even if the planets align.

440lbs sounds about right on a rested and hyped up day.

---

Woke up at 196.6lbs this morning
« Last Edit: March 01, 2016, 11:34:27 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #719 on: March 02, 2016, 12:01:33 am »
+1
Week 101
Quote
Tuesday - 03/01/16
196.6lbs

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+45lbs x 10 PR
+40lbs x 4 PR
+35lbs x 5 PR
+30lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2
45's x 1
50's x 1
45's x 10 PR
45's x 4
40's x 10
40's x 4
35's x 4

Cable Rows
180 x 5                          >> 2min rests.
200 x 1                          >> Switched to 2min rests and will do about 6-8 reps per set.
220 x 1                          >> Hopefully this will push me through my plateau.
240 x 1                          >> A little less volume as well, for the time being.
220 x 6 PR
220 x 6 PR
220 x 6 PR

Negative Dragon Flags
5                >> 60sec rests.
5                >> Cant figure out how to add more weight to ab pulldowns. Lets do this!

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 3                  >> Too lazy to go on.
35's x 1
40's x 6 PR

Kinda sick today. Was afraid i'd do really shitty and get worse, and lose strength. Turns out walking to the gym made me feel better, and lifting even more. Now that my workouts done i feel slightly worse. Tomorrow may be the hump.
« Last Edit: March 07, 2016, 09:48:56 am by Dreyth »
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