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  1. #5671
    Registered User im2manly's Avatar
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    Originally Posted by Dominik View Post
    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
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  2. #5672
    Moderator Dominik's Avatar
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    Manly, interesting to listen to the best in the world discuss bench. Higher frequency makes perfect sense for strength.

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  3. #5673
    Endorphin Junkie dopamine72's Avatar
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    ^ 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
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  4. #5674
    Registered User im2manly's Avatar
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    ^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
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  5. #5675
    Registered User papi93's Avatar
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    How does the knee brace feel?
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  6. #5676
    Moderator Dominik's Avatar
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    Originally Posted by dopamine72 View Post
    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.
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  7. #5677
    Registered User im2manly's Avatar
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    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
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  8. #5678
    Registered User im2manly's Avatar
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    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
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  9. #5679
    Registered User im2manly's Avatar
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    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
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  10. #5680
    Registered User im2manly's Avatar
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    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
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  11. #5681
    Registered User im2manly's Avatar
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    Empty stomach cardio: 3 mins elliptical 27 mins treadmill @ 2.0 incline, 3.0 speed ~400cals and ~1.5 miles
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  12. #5682
    Registered User papi93's Avatar
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    How sore do you get after taking time off?
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  13. #5683
    Registered User im2manly's Avatar
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    Originally Posted by papi93 View Post
    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
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  14. #5684
    Registered User papi93's Avatar
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    Originally Posted by im2manly View Post
    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.
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  15. #5685
    Endorphin Junkie dopamine72's Avatar
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    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
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  16. #5686
    Registered User im2manly's Avatar
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    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
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  17. #5687
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    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
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  18. #5688
    Registered User im2manly's Avatar
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    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
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  19. #5689
    Registered User im2manly's Avatar
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    Empty stomach cardio: 31 mins treadmill @ 2.0 incline, 3.0 speed 401 kcals and 1.54 miles
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  20. #5690
    Registered User papi93's Avatar
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    Are you wearing that knee brace on cardio or any other time of the day?
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  21. #5691
    Registered User im2manly's Avatar
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    Originally Posted by papi93 View Post
    Are you wearing that knee brace on cardio or any other time of the day?
    So far only on leg day
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  22. #5692
    Registered User im2manly's Avatar
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    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
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  23. #5693
    Endorphin Junkie dopamine72's Avatar
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    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.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  24. #5694
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    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
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  25. #5695
    Registered User im2manly's Avatar
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    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
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  26. #5696
    Moderator Dominik's Avatar
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    Originally Posted by im2manly View Post
    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.
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  27. #5697
    Registered User im2manly's Avatar
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    Originally Posted by Dominik View Post
    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
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  28. #5698
    Registered User im2manly's Avatar
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    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
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  29. #5699
    Registered User im2manly's Avatar
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    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
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  30. #5700
    Registered User im2manly's Avatar
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    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
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