all posts post new thread

Simple path

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
I was planning on training yesterday but my knee is hurting. I´m really pissed about it. I was expecting it to get better after the shockwave therapy, specially since I´n not playing football or any other taxing movement. I will try for a while not to do the get ups and some ice, to see if the pain goes away. Then I´ll try to slowly include get ups, since I love the exercise. Today I tried clean and presses and some windmills instead of the GU. I´ll see how it goes.

Friday 23rd June

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 7 bridges).
- 1 additional set of Prying GS

Practice:
- 10 x 10 1HS on the 1:20. 14 Kg.
- 3 x 2 military press. 14 kg
- 3 x 3 windmills. 14 kg
 
Thanks @masa , I Know you are going through something similar. Its kind of frustrating, but I guess we have to see the bigger picture and keep at it?
 
Yep, it's frustrating sometimes. Last time I had knee problems yesterday @ work. Such is life.
 
Sunday 25th June

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 7 bridges).
- 1 additional set of Prying GS

Practice:
- 10 x 10 1HS . Rest by feel, taking it easy Sunday style. 14 Kg.
- 3 x 3 military press. 14 kg
- 3 x 2 windmills. 14 kg

My glutes feel quite sore the day after. I think this is better than before, when my hamstrings were feeling very sore. Maybe it is the windmills? Knee is apparently feeling ok with these exercises, so I´ll keep at it.
 
Tuesday 27th June

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 7 bridges).
- 1 additional set of Prying GS

Practice:
- 10 x 10 1HS . on the 1:20. 14 Kg.
- 3 x 3 military press. 14 kg
- 2 x 3 windmills. 14 kg

I wonder if this replacement of TGU I have done, of presses and windmills, are just random acts of variety. For the time being they are feeling ok. I´d like to do bent presses, but I havent learned yet.
 
Last edited:
Sunday 2nd July

Warm up, with 14 kg:
- 1 x ( 5 GS, 5/5 Halos, 7 bridges).
- 1 additional set of Prying GS

Practice:
- 10 x 10 1HS . emom. 14 Kg.
- 3 x 3 military press. 14 kg
- 2 x 3 windmills. 14 kg
 
Monday 3rd July - 13th July:

Work trip to Salvador de Bahia, Brazil. Lovely city. Went down to the hotel gym and all I could find were some treadmills and pink, 2kg dumbells. I wasnt in the mood for treadmilling nor Jane Fonda, so I decided to do some single leg deadlifts and pushups in my room. Along with some beer and delicius Baiana cuisine. So it went like this:

About 5 times in 10 days:

- SLDL 4 sets of 5.
- Pushups 4 sets of 10.

I know its not much, but its the best that I could do. After a few days of SLDL I started really enjoyed doing them. Felt the glutes and hammies working and good propioception. Great exercise.

I suck at pushups on the other hand. I used to be good at them, did 50 unbroken once, not sure if it was 60. Nowadays I can only do 10. Maybe I´ll eventually start doing them GTG along with S&S
 
Friday14 th July:

Modified S&S, only 8 sets of swings.

Warm up, with 14 kg:
- 3 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 8 x 10 1HS . emom. 14 Kg.
- 3 x 3 military press. 14 kg
- 2 x 3 windmills. 14 kg
 
Tobias Wissmueller said:
Hey, @Oscar! How is practice going and how are your breathing sessions coming along?
Click to expand...

Hi Tobi, thanks for asking! These last days neither breathing nor practice has been going so good. I spent 2 weeks travelling for work without access to weights and with a chaotic life for breathing, and then some kind of fever. I managed to do some easy breathing sessions though, so I didnt lose much ground on that respect. My numbers dropped from about 63 to 53, I´ll start doing some seating sessions this week to see if they go back to 60.

About S&S practice, it is not being easy to do it. I used to like training in the morning, but now the morning is baby time, so cant do it. I will try this week to fit them at night after dinner, which is some quiet time at home. I'll also try to start with a very reduced pace, maybe 40% of a full session, and start slowly building up week by week. I´ll see if I manage to keep a steady practice.
 
Oscar said:
Hi Tobi, thanks for asking! These last days neither breathing nor practice has been going so good. I spent 2 weeks travelling for work without access to weights and with a chaotic life for breathing, and then some kind of fever.
Click to expand...

Ha, I know. When life gets in the way, just let life do whatever it wants to do. There is always time later ...

Oscar said:
I managed to do some easy breathing sessions though, so I didnt lose much ground on that respect. My numbers dropped from about 63 to 53, I´ll start doing some seating sessions this week to see if they go back to 60.
Click to expand...

Which ones showed more effect for, the walking or the seated sessions?

Oscar said:
About S&S practice, it is not being easy to do it. I used to like training in the morning, but now the morning is baby time, so cant do it. I will try this week to fit them at night after dinner, which is some quiet time at home. I'll also try to start with a very reduced pace, maybe 40% of a full session, and start slowly building up week by week. I´ll see if I manage to keep a steady practice.
Click to expand...

Can understand that. Now my kids are older. Can't imagine how that would be like with a small baby. You can't really tell them to wait until you finished that getup ;)

Never liked splitting sessions. Actually never really tried until last week. It took six months for me to understand the fact that half a session is better than none ... :rolleyes: And there are many ways to split the sessions.
 
Tobias Wissmueller said:
Which ones showed more effect for, the walking or the seated sessions?
Click to expand...
I´m not so sure about this. IMO, a proper seating session and a proper walking session are probably equivalent in result. What I did during those weeks out were "informal" walking sessions, meaning that I did an initial long breath hold, followed by about 4 shorter breath holds, similar to a very shallow breathing. I did this a few times before breakfast and a few more times during the day. For this informal sessions I prefer walking. For me, seating sessions take a lot of time and focus. And also the walking sessions take less time.

And well put, when life gets in the way, just let life do what it wants. Hopefully both my breathing and training get back on track. I´m gonna try shorter sessions, or split sessions, to see how it goes
 
Thursday 20th July:

Modified S&S. I have removed the windmills as they were putting additional effort on the posterior chain. So swings and presses it is. Reduced to 4 of each, to see if I can start building from there and increase slowly...

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 4 x 10 1HS . 14 Kg. Time by feel
- 4 x 5 military press. 14 kg

Saturday 22nd July:

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 4 x 10 1HS . 14 Kg. Time by feel
- 4 x 5 military press. 14 kg
 
First two days back to back in a long time. Only doing 40% of S&S modified, but happy anyway :)

Tuesday 25th July:


Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 4 x 10 1HS . 14 Kg. Time by feel
- 4 x 5 military press. 14 kg

Wednesday 26th July:

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 4 x 10 1HS . 14 Kg. Time by feel
- 4 x 5 military press. 14 kg

I´ll start a tendinopathy recovery routine next week, that will last 12 weeks. Will consist on zercher squats (I dont have a rack), squats on the smith machine, similar stance as the leg press machine, and quad extensions. I´ll see how I fit it into my training and life
 
Tursday 27th July:

I tested weights for the coming routine for tendinopathy. The routine is of 12 weeks, 3 times a week, and consists in back squats, leg press and leg extensions. As I dont have a rack nor a leg press, I have replaced these exercises by zercher squats and smith machine squats (with a press leg positioning). It starts with 3 sets of 15 reps and goes down progresively to 6 reps for the last 2 weeks of the program. So I have tested the following weights in an easy and approximate manner, as I dont want to kill myself. Then I estimated a 1 RM in order to calculate weights for each week:

Zercher squats: 50 Kg, 6 reps. ==> 1 RM=59 kg
Smith press: 50 kg, 8 reps ==> 1 RM = 62.5 kg
Leg extension: 50 kg, 12 reps ==> 1 RM 71 kg.

So I will aim for the following weight progression for each week, and maybe adjust if required (in all cases is 3 sets of each):

Zercher sq Smith squat Quad ext
Reps
15 38 41 46
12 41 44 50
10 44 47 54
8 47 50 57
6 50 53 61

I´m a bit scared by the volume of the first weeks. Doing 45 reps of anything non-ballistic gives me the creeps. So I´m thinking on doing an additional week at the beginning, using the weights for 15 reps, but will do only 10 reps. Some kind of adaptation week.

In spite that this is a injury recovery program, all this nerdiness and calculations have me all exited :)


Friday 28th July

Modified S&S to at 40%

Warm up, with 14 kg:
- 2 x ( 5 GS, 5/5 Halos, 5 bridges).

Practice:
- 4 x 10 1HS . 14 Kg. Time by feel
- 4 x 5 military press. 14 kg
 
Last edited:
Hope the routine helps you get better soon! Is it the same one you did for the other leg?

The adaptation week or two of them should be a good idea.
 
@Antti thanks! I have high hopes and low expectations, so it should give good results. My only target for this year regarding the knee is to be able to do S&S, which doesnt put that much stress on the knee, so with a little improvement I should be fine.

Yes, a week or two of adaptation is a good idea. I will start tomorrow doing a few sets of about 10 reps and see how it goes, maybe two weeks will be required since its been a long time since I squatted.

The tendinopathy of my other knee lasted for 10 years... and the final efforts to heal once and for all lasted about 2-3 years. I did so many things during those 3 years I cant even remember: traditional physical therapy, prolotherapy (they inject an irritating liquid inside the tendon to provoke damage and then healing), percutaneal electrolysis, shockwave therapy, global postural re-education and last but not least, I went to the shrink. After all that I did some strength training, but not this specific routine. This routine was given by the guy that did the shockwave therapy, and he is quite a specialist. I have also googled it and it appears to be the best alternative for patellar tendinopathy these days.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom