Groundskeeperwillie's training log

[Buffalo150]

GKW-

If the MRI (or what ever you're allowed to have) shows no structural damage, try deep tissue massage for the whole leg (hip to toe). You could have some bruising that has formed adhesions.

Hope the films come out OK.

-Bflo

[nburge]

Good luck with the quack! I don't know a huge amount about aches and pains - other than a few of the more obvious ones! If it's hurting most of the time it definitely makes sense to have it checked.

[groundskeeperwillie]

Yo Bflo, you were spot on mate After a thorough examination of the whole knee joint, doctor says knee cap, ligaments, cartilage etc all seem OK. The diagnosis is that the knee cap took the brunt of the fall, and that the muscles surrounding it are bruised, even though there are no external signs of bruising. Looks like I could be looking at about another 5 or 6 weeks of healing, during which time I can't squat, DL, BOR, or perform exercise that involve loading on the legs, such as leg ext, leg curl etc. Also as I suspected, things like OHP are out (yayyyyyyyy!), but all upper body stuff is OK. I can also do stationary bike, cross trainer and walking on the treadmill, but no rowing machine. Looks like it's just going to take a bit of time, which for an impatient git like me is going to be a bit of a trial!!
I did do a workout last night, all upper body stuff (so I was right there), but I've not got the record with me so I'll post it later.


gkw

[nburge]

Interesting... just bruising but it takes that long to heal? I'm sure some of the handy folks on here can come up with a nice new DB plan for you.... one that involves lots of MILITARY PRESSES

How will you find out whether it's better or not? Does it at least coincide with these holidays you've got booked?

[holvoetn]

Why take out OHP ?
Do them seated.

[Buffalo150]

Willie-

Get some massage therapy ASAP...scar tissue sets up quickly.

You need to be performing some range of movement work, at minimum check with a physical therapist.

-Bflo

[FatGuyNoMore]

So its good/bad news eh?

[groundskeeperwillie]

@nburge.

one that involves lots of MILITARY PRESSES

Swine!
All I've been told is to use common sense and don't do anything to aggravate it while it's a bit tender. When I can't feel any pain or discomfort with it, then I can start light weight work and build up.

@holvoetn. I'm right with you there dude, see below.

@Bflo. Thanks man, I'll make some enquiries.

@FGNM. True mate, but more good than bad as I see it. As long as I use some restraint and take it easy, should be OK. However, after what Bflo has said, I am going to find more info.

Modified Workout - 11/8/09

Bench 20kg 2 x 20, 40kg 1 x 10, 50kg 5 x 5
Seated OHP 20kg 1 x 5, 30kg 5 x 5
Dips BW 8 x 5
Pull-ups BW 1 x 1, 1 x 1, 1 x 1, 1 x 1
RCs 3 x 15

Bench: Did the 2 x 20 as a warm up as I'm not doing squats, and also because I've not done anything for 2 weeks. 50kg is a nice weight for bench and form was very good, but I'm going to increase it for tonight.

Seated OHP: I can't believe I'm going to say this, but I like doing them sitting down I know it's only 30kg, but they felt pretty good. I wonder how I'll fair with these when the weight gets higher.

Dips: Didn't bother with the weighted versions because of the 2 week lay off, but I just seemed to be able to keep doing sets of 5 reps! I was only resting for 1 minute between sets as well. Will be back to weighted dips from now on though.

Pull-ups: I thought I would try guru's approach here of sets of 1 rep as I still suck at these. Took some doing even like this, and I will alternate with chins each workout.

RCs: Good but I knew my abs would ache the next day, and they did!


gkw

[AD69]

Hi Willie, sorry to hear about the enforced layoff, that sucks.

I agree with the rest, there is no excuse to not do seated ohp - which I believe suck even more than standing!

[nburge]

Good effort dude! Perhaps the lack of lower body workouts will leave you with more energy to throw at strengthening your OHP, chins and dips... could be a blessing in disguise...

[groundskeeperwillie]

@AD69. I agree there's no excuse, but I prefer the seated ones to standing. There's also not as much opportunity for cheating whilst sitting down.

@nburge. I agree with you as well Neil, the energy levels are definitely higher without doing the squats, so we'll see how it goes.

Strangely, my knee feels a lot better today. Maybe going the doctor and finding out that not too is wrong has eased my mind about it, and now my body has decided to start a bit of healing!


gkw

[markg]

Strangely, my knee feels a lot better today. Maybe going the doctor and finding out that not too is wrong has eased my mind about it, and now my body has decided to start a bit of healing!

It's amazing the effect the mind has on your joints....and the effect joints have on your mind

Good to see you back at it mate.

[FatGuyNoMore]

Ice, Compression, Elevation... my three greatest friends.

[groundskeeperwillie]

Workout
5 min warm up on crosstrainer
Bench 60kg 5,5,5,5,5
Seated OHP 32.5kg 5,5,5,5,5
Press up BW+10kg 5,5,5
Chins BW+5kg 5,5,4,3
Bridges BW+5kg 3 x 60secs

Bench. Upped the weight a bit and managed to keep good form.

Seated OHP. Only 2.5kg more than Tuesday but you can tell. Still like them though as they're more strict than standing.

Press up. Not done these for a while so I thought I'd alternate them with dips. forgotten how hard press ups can be!

Chins. Not done them weighted before, and they are hard! Failed at 4 on the third set, but couldn't leave it at that, so I waited a minute and managed three more!

Bridges. 3 x 60 with 5kg, I want to get back to 3 x 90 before adding weight.

Only 2 workouts into the 'knee rehab' but so far so good.


gkw

[FatGuyNoMore]

way to go willie!