2011 = 1200lb Total

[vegan hal]

regarding DL's I hearya. it's a tough one for me too. same issues. but you seem to have the right idea. keep at it. otherwise, good stuff.

and here's to making it to the sweet 16!! w/o the big guy to boot. crossing fingers for a good game Thurs, then Final 4 bound. go 'CUSE!

[KC Masterpiece]

regarding DL's I hearya. it's a tough one for me too. same issues. but you seem to have the right idea. keep at it. otherwise, good stuff.

and here's to making it to the sweet 16!! w/o the big guy to boot. crossing fingers for a good game Thurs, then Final 4 bound. go 'CUSE!

T-minus 1.5 hours. GO ORANGE!!

[KC Masterpiece]

3.15.10 BJJ

Better than Friday, which was awful. Conditioning plus D'arce escapes plus rolling. Did ok... passed guard on the top guy in our class... gas tank still needs work, though.

3.16.10 SS

Pretty tough session. Not much sleep the last three days; not enough anyway.

Work Sets:

Squat: 3x5 @ 75
Bench: 3x5 @ 72.5
Deadlift: 1x5 @ 102.5

3.18.10 SS

Work Sets:

OHP: 2x5, 1x4+1 @ 75. WIll stick at 75 until I get all 15 reps. Got 5 more than last time :biggrin:
PC: 5x3 @ 67.5. Pretty tough. Didn't think I'd get all 15.

3.19.10 BJJ

Cardio plus drills plus rolling. TBH, I don't remember much about this session...

3.20.10 SS

Work Sets:

Squat: 3x5 @ 80 Felt good
Bench: 3x5 @ 75
Deadlift: 1x2 @ 105 FAIL. Was going for 5.

3.22.10 BJJ

Strength Endurance Circuit:

Ab Wheel Rollout --> Rope Climb --> Handstand --> Gi Pullups
"Slolam Jumps" --> Medicine Ball Pushups --> KB Swings -->
Lunge Jumps --> Opposite foot/opposite hand (balance) -->
Sprawl Drill

Pretty tough for all of us for some reason.

Instructor lit a fire under our asses before guard passing as prep for the American Cup. As such, was tougher than usual, though I did manage to stay down 4 and 3 (once you "beat" four guys you rotate out). Worked on the Gi Wing Sweep which I used later on rolling.

3.23.10 SS

Work Sets:

Squat: 85 Felt strong.
OHP: 52.5 Last rep was done on tip-toes Counted.
PC: 70 Last two sets were less than perfect form.

3.25.10 SS

Work Sets:

Bench: 3x5 @ 77.5
Deadlift: 1x5 @ 105

Both sets felt STRONG and confident.

[vegan hal]

oh well. the Orange really just played terribly last night. yes if AO was able to play, they would of won, but really they should've been able to win that game easily w/o him. so many turnovers. late start. sloppy game. maybe next year. Kentucky is gonna be the team to beat i think. those guys are fierce.

great log buddy. i hearya ln the OHP. I usually can only increase my #'s every 3-4 sessions. but as long as you have progress, it's all good. keep it up.

[KC Masterpiece]

Knee injury sustained today. Not happy, at all. Three weeks before a warm up tourney and a month before a big one. WIll discuss more later.

[vegan hal]

bummer dude. i feel your pain. ice pack that knee as much as you can and stretch. good luck.

[JP]

fingers crossed its nothing serious.

my left knee is sore pretty much around the year...

[mouche]

Really sorry to hear about your knee!

Hopefully with a little bit of absolute total rest (yeah, that's the bit I go wrong on too) it'll be good to go soon with plenty of time to get the necessary training in.

Let us know!

[thestoatyone]

Ouch! Look after yourself eh?

[^toby^]

Knee injury sustained today. Not happy, at all. Three weeks before a warm up tourney and a month before a big one. WIll discuss more later.

Oh no!!!!
Hope you are okay.

[KC Masterpiece]

Thanks a lot for the support guys. Really it helps quite a bit.

So it's "a strain." More than a mild strain that I could walk off but less than a tear. I have to go to physical therapy, but I get to walk with a kickass cane:



And if it really came down to it, and I couldn't rely on my ground game b/c of the injury, I could always resort to this:



All in all it could have been worse, but the tournament that I've been training for since January is now out of the picture . I did Rippetoe's SS program as by the book as I could, make really good gains (42.5 kg on my DL 1x5, 30 on my Bench 3x5, 22.5 on my OHP 3x5 and 40 on my PC 5x3). I don't know how much of that was simply "novice gains" but progressing felt great and I had just finished the program the week before the injury and was beginning to shift to more strength endurance and cardio training to get down a weight class to 86kg (or, more realistically, 92) from 99.

Oh well, I have *decent* lifting experience under my belt, and will simply pick up down the road, albeit with much lower #'s and with a much smaller gas tank for grappling.

The caveat is, I leave for Switzerland (where i'll be for the month of June) May 31, so by the time I get better (roughly somewhere between May 1 and May 15) it'll be so close to my time away, that no substantial training will be possible. That's not even considering how tender i'd have to be w/the knee, etc...

It's not all bad: my MA Thesis is due June 1, so I'll take the extra time I have and focus more on that. My training sessions from now to July 1 will be few and far between, but it's ok. Shit happens.

Looking forward to tearing it up come July 1.

Thanks again, dudes.

[KC Masterpiece]

So it's a mild meniscus tear and even more mild lcl sprain.

Probably not requiring surgery depending on how the knee responds to all my fancy new PT exercises. I hadn't even considered surgery a possibility at all

Anyway it feels better as I'm walking on my own now. Not limp free, and i can't extend or bend the knee fully, but not using the cane anymore.

Maybe I'll supplement the PT workout with some sweet dumbbell curls/barbell curls/preacher curls/reverse curls supersets.

[KC Masterpiece]

Oh and the good/bad news about the meniscus is that if it's a tear of the outside of the meniscus, it's workable and should have no problem getting back to 100% soon. But if it's on the inside, it technically will never heal though will be functional, just less than 100%.

[KC Masterpiece]

4.19.10

First day of knee rehab

15 min stationary bike. up to level 5 at 55-60rpm.
3x15 @ 60 leg press (which is more like a horizontal hip sled)
3x15 Abductor (right leg only)
3x20 Calf Raises (straightening the right leg as much as possible. At about 80%)
2x15 Quarter squats (5 second hold)

3x20 Quad sets (laying on butt with legs outstretched, flex and hold quad muscles of both legs with the aim of getting the back of both knees to hit touch the ground. At about 80%)
3x15 Heel slides (done here but instead of using the hands, use a towel stretched across the front of the knee and pull back gently.)

4.20.10

16 min stationary bike. 6 min @ level 5 at 55-60rpm.
2 pull ups
3x16 @ 60 leg press
2 pull ups / 5 dips
3x16 Abductor
1 pull up / 5 dips
2x15 Quarter squats (5 second hold)
1 pull up / 5 dips
2x16 Quad sets
1 pu negative / 5 dips
3x15 Heel slides

Now weighing in at 100kg, I EARNED those dips

4.22.10

17 min stationary bike. 7 min @ level 5 at 55-60rpm.
2 pull ups / 6 dips
3x17 @ 60 leg press
2 pull ups / 6 dips
3x17 Abductor
2 pull up / 6 dips
2x15 Quarter squats
1 pu + 1 neg / 6 dips
3x20 Quad sets
1 pu +1 neg / 6 dips
1x10 Heel slides

4.23.10

18 min stationary bike. 8 min @ level 5 at 70 rpm.
2 pull ups / 7 dips
3x18 @ 60 leg press
2 pull ups / 7 dips
3x18 Abductor
2 pull ups / 7 dips
2x18 Quarter squats
2 pull ups / 7 dips
3x20 Quad sets
1 pu + 2 neg / 7 dips
2x12 Heel slides (this is a very aggravating exercise . It works my back more than rehabs the knee. I hate doing it.)

Knee felt really good after todays workout. It's been a long week. Gonna rest for two days and go back at it Monday.

[thestoatyone]

Damn rehab sounds like a ball ache...