Im2manly's Journal of Non-B!tchAzzness

[im2manly]

Really sucks manly, I hate hearing this. I've totally avoided quad dominant exercises all year and could be in the same boat if I tried. I only train the hams because I'm convinced no lifting for several years and allowing them to get weaker caused the problem.

Let's face it the average person is half a foot shorter and probably 100lbs lighter so your knee is taking a beating in everyday life. Maybe try wearing one of those knee supports for a month to give the tendons and ligaments a break so you can rehab it again.

_____________

Edit: someone broke down in front of me at an intersection yesterday holding up peak hour traffic. Put the hazards and handbrake on, jumped out of the car, channeled my sled pushing days and hoped for the best getting down nice and low. She momentarily had her foot on the brake and had to sharply turn the car 90 degrees which made it a lot harder but I got it going pretty fast. I figured if the knee was toast it'd have popped right there. Didn't really think that one through, just reacted.

Thanks for the kind words, Dom. I actually purchased that McDavid knee brace you recommended. I got the XXL and it should be here sunday. I am hoping that if I strengthen my quad it'll help with the right knee pain. Now the left knee is starting to hurt because I've been compensating while going down the stairs I think.

What's really weird is that the knee pain is not constant. It is only sometimes. Like sometimes i can fully squat with no pain. Sometimes I can walk down the stairs like a normal humanbeing. But there is a big mental block; like I am fearful of the sharp pain so i am always guarded. Seems the worst when I slowly bend to less than 90 degrees

Hopefully the knee brace + collagen will help

[Dominik]

Manly, interesting to listen to the best in the world discuss bench. Higher frequency makes perfect sense for strength.

[dopamine72]

^ Been watching Eddie's youtube allot lately, probably the most entertaining channel I know of at the moment, him and Brian Shaw are hilarious together also, Eddie cracks me the fuk up

Been along time Manly, thanks for the info on my issue the other day. I can't believe you're still dealing with this knee bullchit, that really sucks bro I hope it gets fixed soon. Definitely do everything and anything you can for it, take all of the experienced guys advice on here and get multiple opinions from multiple doctors (sports doctors). I'd get an MRI at this point to see wtf is actually going on if you haven't yet.

I know I'm probably beating a dead horse with my advice here, but I care and I wanna see you lift some heavy ass weight so work on that mobility FOSHO. Yoga, stretching, foam rolling, physical therapy, deep tissue work, lacrosse ball work, make sure you're not immobile or tight/knotted up anywhere, fix any muscle imbalances if there is any, i.e. Quads to Hamstring strength. Most injuries happen from a mobility issue and it can be painful to fix. Get on those joint supps too, I've been needing to get more as well, Curcumin should help also (Dr's Best curcumin w/ orange top). Getting blood flow to the area should help recovery too, a simple half hour on the bike w/ not much resistance should aid in recovery.

There's so many different things you can do to combat injuries, it just takes allot of time, work and pain lol

Hope all is well my friend

[im2manly]

^thanks for the info, guys

Bench
45 x 20
135 x 10
225 x 5
275 x 5
295 x 4

Wanted 295 x 5

Sohp
135 x 5
165 x 5
205 x 4

Wanted 205 x 5

Bb rows
135 x 10
225 x 5
275 x 5
295 x 1

Lower back felt compromised

Hammer machine Lat pulldown chin up grip
135 x 5
225 x 5
275 x 5
315 x 5

Ran out of time

[papi93]

How does the knee brace feel?

[Dominik]

Yoga, stretching, foam rolling, physical therapy, deep tissue work, lacrosse ball work, make sure you're not immobile or tight/knotted up anywhere

Solid advice that some of us will read and go "sounds good" but then rarely do it. I occasionally use a foam roller when there's an issue but that's it.

Recently picked up an extra firm therapy ball for myofascial release which is just a harder lacrosse ball (previously tried a tennis ball which was completely useless) and all I can say is I wish I'd put the time in with this years ago. A foam roller feels good for the upper back and legs but for everything else now I'm a fan of the ball. You've got to be disciplined with this kind of therapy between workouts so you can perform at your best when you're at the gym.

And of course the older you get and the longer you've been training the more important all this is.

[im2manly]

First session in about a month

Bench
45 x 20
135 x 10
225 x 5
275 x 5

Sohp
135 x 5
155 x 5
185 x 5

BB rows
135 x 5
225 x 5
275 x 5

Wg lat pulldown
160 x 8
175 x 8
190 x 4

Cable Pushdowns ss Cable Curls ss leaning cable lateral raises
72.5 x 10 ss 32.5 x 10 ss 12.5 x 10
82.5 x 10 ss 42.5 x 10 ss 12.5 x 10
92.5 x 10 ss 52.5 x 10 ss 12.5 x 10


Hopefully I'll get a leg session in tomorrow. Haven't done one of those in a long time

[im2manly]

1. High bar squat
45 x 5
135 x 5
225 x 2
225 x 1 paused
225 x 1 paused
225 x 5
135 x 4 very slow negative and positive

Weight felt light but had knee pain

2. Rdls
135 x 5
225 x 5
275 x 5

Ez

3. One legged leg extensions
10 x 15
10 x 15
10 x 15

First set was painful other sets less so

4. Seated leg curl
130 x 12
170 x 10
190 x 8

[im2manly]

Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
(All paused) 225 x 9

Sohp
135 x 5
155 x 5
185 x 3
205 x 5

Bb rows
135 x 5
225 x 5
275 x 3
295 x 3
225 x 10

Wg lat pulldown
160 x 8
175 x 8
190 x 5

[im2manly]

1. High bar squat
45 x 5
135 x 5
225 x 5
275 x 3
135 x 5 very slow negative and positive

had knee pain but wasn't that awful

2. Rdls
135 x 8
225 x 8
275 x 8

3. One legged leg extensions
10 x 18
10 x 18
10 x 18

First set caused crazy knee pain. Second set was painful. Third set not so much

4. Seated leg curl
130 x 14
170 x 12
190 x 10

[im2manly]

Empty stomach cardio: 3 mins elliptical 27 mins treadmill @ 2.0 incline, 3.0 speed ~400cals and ~1.5 miles

[papi93]

How sore do you get after taking time off?

[im2manly]

How sore do you get after taking time off?

Pretty sore. I've gone 3 days in a row this week and I feel beat up

[papi93]

Pretty sore. I've gone 3 days in a row this week and I feel beat up

I was imagining so. That is good amount of volume for your first three days back.

[dopamine72]

Looks like your pressing strength is permanent, takes month off comes back to rep 3 plates

Yeah I feel beat up too but I haven't taken a break so its probably time

Make sure and foam roll your IT band for that knee bruh

[im2manly]

Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
322.5 x 1
Was supposed to be 320 but accidentally put a 5lb plate on the right side

Sohp
135 x 5
155 x 5
185 x 5
215 x 3

Bb rows
135 x 5
225 x 5
275 x 3
305 x 3

Dale

Wg lat pulldown
160 x 8
175 x 8
190 x 8

[im2manly]

Looks like your pressing strength is permanent, takes month off comes back to rep 3 plates

Yeah I feel beat up too but I haven't taken a break so its probably time

Make sure and foam roll your IT band for that knee bruh

Yea my pressing has always been my strength especially now with the knee issue

[im2manly]

1. High bar squat
45 x 5
135 x 5
225 x 5
275 x 5
135 x 6 very slow negative and positive

had knee pain but wasn't that awful

2. Rdls
135 x 10
225 x 10
275 x 10

Cardio

3. One legged leg extensions
10 x 20
10 x 20
10 x 20

Knee pain nowhere near as bad as last week

4. Seated leg curl
130 x 16
170 x 14
190 x 12

I don't think I am getting a full contraction on the last set

[im2manly]

Empty stomach cardio: 31 mins treadmill @ 2.0 incline, 3.0 speed 401 kcals and 1.54 miles

[papi93]

Are you wearing that knee brace on cardio or any other time of the day?

[im2manly]

Are you wearing that knee brace on cardio or any other time of the day?

So far only on leg day

[im2manly]

Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
325 x 2

Sohp
135 x 5
185 x 3
205 x 3
225 x 3

Bb rows
135 x 5
225 x 5
275 x 3
315 x 3

Cg lat pulldown
175 x 5
190 x 5
205 x 5

[dopamine72]

Killer pushing/pulling bro, you're moving some good weight.

Also...I fuked my right knee up now lol...Patella strain I think, so I've been deloading this week which means just sitting on my ass waiting for this to heal.

Hope the family is well my friend.

[im2manly]

Killer pushing/pulling bro, you're moving some good weight.

Also...I fuked my right knee up now lol...Patella strain I think, so I've been deloading this week which means just sitting on my ass waiting for this to heal.

Hope the family is well my friend.

Thanks buddy. We actually lost my dad a couple days before Christmas so its been rough


Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 4

Seated ohp
135 x 5
225 x 3
245 x 3

Bb rows
135 x 5
225 x 5
275 x 5
315 x 5

Cg lat pulldown
175 x 6
190 x 6
205 x 6

[im2manly]

1. High bar squat
45 x 5
135 x 5
225 x 5
275 x 3
315 x 1
135 x 7 very slow negative and positive

More knee pain than expected. First time taking 315 for a ride in a while

2. Rdls
135 x 5
225 x 5
275 x 5
315 x 3

3. One legged leg extensions
10 x 22
10 x 22
10 x 22

Knee pain

4. Seated leg curl
150 x 10
190 x 8
205 x 6

[Dominik]

More knee pain than expected. First time taking 315 for a ride in a while

I'm not your doctor and you have plenty of experience managing this but I personally wouldn't go near a heavy compound leg exercise until it heals and especially one that's directly causing pain like high bar squats.

I wore that brace all day every day for about 3 weeks. Zero leg work except hamstrings (weighted back extensions) which didn't bother it. Anyway it's been 8 months since I stopped wearing it and it's fine in every day life which is the main thing. I haven't tested it yet in the gym and don't plan to for a few more months because I made the decision to give it a full a year before returning to heavy lower body training.

Let's face it being on the heavier side you can maintain most of your leg size without squats. You're not the guy whose gains are going down the toilet if he skips a post WO shake. If you're determined to do them maybe just 135 for super high reps maybe at home as a rehab exercise. Maybe just toss a couple of plates in a backpack and squat with a wider stance for high reps. Just throwing some ideas around. The idea of this being a problem for you for another year doesn't sit well with me.

[im2manly]

I'm not your doctor and you have plenty of experience managing this but I personally wouldn't go near a heavy compound leg exercise until it heals and especially one that's directly causing pain like high bar squats.

I wore that brace all day every day for about 3 weeks. Zero leg work except hamstrings (weighted back extensions) which didn't bother it. Anyway it's been 8 months since I stopped wearing it and it's fine in every day life which is the main thing. I haven't tested it yet in the gym and don't plan to for a few more months because I made the decision to give it a full a year before returning to heavy lower body training.

Let's face it being on the heavier side you can maintain most of your leg size without squats. You're not the guy whose gains are going down the toilet if he skips a post WO shake. If you're determined to do them maybe just 135 for super high reps maybe at home as a rehab exercise. Maybe just toss a couple of plates in a backpack and squat with a wider stance for high reps. Just throwing some ideas around. The idea of this being a problem for you for another year doesn't sit well with me.

Thanks, Dom. Maybe that is the route I should go. Knee brace everyday, stay away from knee inducing pain. Just afraid my quads will atrophy and making it worse

[im2manly]

Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
325 x 3

Tough

Strict standing ohp
135 x 5
185 x 3
205 x 3
230 x 3

Bb rows
135 x 5
225 x 5
275 x 3
315 x 3

Out of time

[im2manly]

Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
330 x 3

Easier than last week

Strict standing ohp
135 x 5
185 x 3
215 x 3
235 x 3

Bb rows
135 x 5
225 x 5
275 x 3
315 x 3

Out of time... again

[im2manly]

1. High bar squat
45 x 5
135 x 10
135 x 10
135 x 6

Some knee pain but not that bad. Lower back started to spasm. Probably from rounding

2. Bulgarian Split Squat
BW x 3
BW x 3
BW x 3

First set hurt other sets weren't as bad

3. Rdls
135 x 5
225 x 5
275 x 5
315 x 5

Cut short because back was starting to spasm pretty bad. I think I am definitely over compensating because my left quad (i.e. my good leg) is much more sore than my right