Silentbob's training log

[silentbob]

Didn't go to the gym last night

I'm going to have to stop doing the SL 5x5 for a few weeks and see how the knee fairs. At the moment, it definitely feels like cartilage issues with the knee crunching and cracking even if I'm just going up or down steps. I'm going to rest the leg and keep my knee support on for 2 weeks and see if the cartilage smooths itself out again. Crap-case scenario is that I need another arthroscopy and keyhole surgery to get rid off the damaged cartilage - that would be my 5th one to date. Very worst case scenario is that the bones are so rough and damaged by the ex-kneecap, that I need a full knee joint replacement - which would mean I'm fucked, especially as my health insurance for work doesn't cover my bad leg.

I'll keep going to the gym and doing upper body exercises, but for the time being anything that requires repeatedly bending my leg is a no-no.

I am very, very, very miserable and pissed off right now. Just as I find a programme that motivates me and shows results, my old injury comes back to stick the boot in.

[guru]

Sad, silentbob, but these things do happen. Take care & do keep posting the progress in your log.

Maybe you are imagining it real bad. Actually it may not be so. You have swelling? inflammation? Not that I'm an expert, but I don't want you to be worrying too much.

Gat a doc, recover fast. All the best.

- Guru

[silentbob]

Thanks Guru.

No swelling or inflamation, but the exact same sensation of crunching I had before my other operations on the cartilage. Very loud cracking as well
best case scenario, and it's not the cartilage but excess scar tissue, but I don't think that's the case.

[Mouse]

Nightmare bob - hope it sorts itself out soonest.

Any chance you can still deadlift? Or maybe incorporate RDLs if not.

Keep posting though and keep up the gym work as much as you can.

[silentbob]

Back to the gym last night

The knee is getting slightly better, it only crunches when bending from straight now - hopefully another week of resting it and it'll sort itself out (fingers crossed!)

Last night's workout was just an amalgamation of various exercises that I felt like doing.

Workout X
Bench Press - 5x5 @ 75kg <===== woohoo! At least I'm still progressing with some parts of the 5x5
RDL (thanks Mouse! ) - 5x5 @ 50kg <===== Tried this weight as this is the first time I've tried them. Will try 70kg next time.
BOR - 5x5 @ 55kg <===== Yet more progress
OHP - 5/5/5/5/4 @ 45kg <===== I'm not treating this as a stall, as my triceps were still tired from the bench press.
Pull-ups - 5/3/1
EZ-bar preacher curls - 3x12 @ 20kg <===== Ok, go ahead, flame me
Tricep extensions - 3x12 @ 40(whatever-the-machine-measures-in)s

Felt pretty good, think I'll blitz my shoulders on the 27th and get them ready for blasting up to 50kg on the OHP

[Mouse]

RDL (thanks Mouse! ) - 5x5 @ 50kg <===== Tried this weight as this is the first time I've tried them.

These obviously went well bob - I take it no probs with the knee if you're looking at upping the weight?

EZ-bar preacher curls - 3x12 @ 20kg <===== Ok, go ahead, flame me

Where's the beach

[silentbob]

These obviously went well bob - I take it no probs with the knee if you're looking at upping the weight?

Sorry, it was more of a straight-legged deadlift - I was getting the two confused. I found that there's no problem as long as I'm not bending the knee, but as soon as I bend it past straight, it cracks and crunches. It's getting less and less though, so I'm hoping and praying its only temporary.

Where's the beach

[silentbob]

Slight update . . .

Workout "whatever" - 27th Jan

OHP - 5x5 @ 47.5kg
RDL - 5x5 @ 70kg - upping this next time too
BOR - 5x5 @ 57.5kg - more progress
Bench press - 5/5/5/5/4 @ 77.5kg

I completely hit the wall on the bench press. Everything was going well, then on the last rep every ounce of energy went out of me. I couldn't budge it away from my chest so, with the f***ing useless trainer busy playing on the computer, I had to roll the barbell down the length of my body. I was tired and very pissed off. Gave up and went home.

[silentbob]

Last night was very different. I was full of energy and psyched up. That bench was NOT stalling. I've also learnt my lesson trying to set a PR in the bench and the OP in one session - namely, don't!

Workout "eh?" - 29th Jan

Bench press - 5x5 @ 80kg - no 77.5kg here; I was still angry from the last session!
BOR - 5x5 @ 60kg - still going up
RDL - 5x5 @ 80kg - I like this exercise. My glutes and hams like this exercise. This exercise stays, even when I go back to doing normal deads and squats
Pull-ups - 4/2/2

Threw in some isolations too:
DB seated hammer curl - 3x10 @ 10kg
BB standing curl (narrow grip) - 4x6 @ 20kg
DB side raises - 5x5 @ 10kg
Cable side raises - 3x10 @ 10kg

I even threw in 15 minutes of cardio, I was feeling that good

I noticed that my knee is clicking less and less now - I may try some light squats and DLs next session to see how it holds up.

[Mouse]

I noticed that my knee is clicking less and less now - I may try some light squats and DLs next session to see how it holds up.

Take it steady bob - don't push too much

[guru]

Yes bob, listen to mouse. We love our hairy sumo. We don't want him down too much.

- Guru

[silentbob]

YEEEEEEEESSSSSSSS! I'm back in the game

First stop last night was the squat rack - started with stretches and warmups: 1x3 @ 20kg, 1x3 @ 40kg, 1x3 A 60kg, 1x3 @ 80kg, aaaaaand . . .

Workout B
Squat - 5x5 @ 85kg <=== some slight clicking of the knee, but only when locking/unlocking the knees. Could be down to scar tissue, but actually seems even better this morning
Deadlift - 1x5 @ 100kg --- tried 120kg, but grip was really suffering. Although it didn't help that the barbell was really greasy from whoever used it last
standing OHP - 5/5/5/5/2 @ 50kg --- realised my form had turned to shit on the last set so I stopped. Going to de-load slightly and check my form.
Didn't get to do the assistance exercises as there were a lot of newbies in with the "trainer" last night, taking up space and doing strange but ultimately useless exercises. I noticed I was the only person in the gym that was sweating.

I moved on to some tricep battering afterwards:
Overhead tricep extensions - 3x10 @ 12.5kg
Decline bench skullcrushers - 3x10 @ 20kg (EZ bar + 10kg)
Rope-grip cable pull downs - drop set from 55kg to 5kg in 5kg increments Sore but satisfying

[sjohnston]

Man Bob, No Knee and a Pregoo wife, now THATS dedication!

S

[guru]

Bob,

You're back with a bang. Hit the century on the Deadlift on return, great.

Why so much tricep work? That too isolation stuff?

Keep the iron banging.

- Guru

[silentbob]

Thanks guys

Guru - yup, that terrible word - isolation! I'm planning on throwing a few varying isolation exercises in after the 5x5 (if I have enough energy) just to give the muscles a good battering through the rep range. I just felt like giving my triceps a roasting yesterday, but maybe it was because I was pissed off at stalling with the OHP

I don't think the isolations at the end will cause any problems, but I don't expect them to help with strength development in any significant way. I just enjoy lifting things The 3x10s on the triceps were to see what kind of weights I should be aiming for - next time I plan on putting through a wider rep range - a few sets at 5x5, a few at 3x10 and a few at a straight 25 reps.

As extras, I'm thinking of hitting chest and tri isolations one day, back and bis another and shoulders on their own. Oh, and I'll throw in the SLDLs to help with glutes and hams. I'll see what the results are like in a few weeks, but the main importance is that they don't interfere with the 5x5 programme - if i think the muscles are getting too fatigued, I'll just bin the isos.