I am seeing the surgeon who performed the operation this friday, so I'm gonna take the week off leg exercises so that it is in good shape for whatever tests or whatever he's going to check out.
Last week I performed a couple of runs, with some sprints and physio exercises, nothing too far or anything and I'm stilla little ill so it wasn't too strenuous. I noticed marked increase in swelling around the knee, particularly after sprinting.
Other than that I've done some upper body work in the gym, last sessions as follows:
Bench 67.5kg 2x12 1x10 1x6 60-90s rest periods
Leg raise and thrust 1x30 3x20
Chin ups 1x8 1x5 1x6
Cardio on the bike for 15mins aswell.
|
-
05-19-2015, 12:15 PM #391Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
-
05-23-2015, 01:27 PM #392
Saw the surgeon, he's impressed with the recovery so far, most importantly he said the time in which I go back to playing rugby will be pretty much up to me to use my judgement, but to exercise caution. I'm also free to now pursue any form of training I wish to do so.
Will carry on trying to rebalance the legs for now.
Bulgarian squat
Left:
70kg 1x2
80kg 1x2
55kg 1x12 3x10
Right:
70kg 1x2
80kg 1x2
55kg 3x8
Leg press:
Left only:
94kg 2x12
Bench:
85kg 1x2
67.5kg 2x12 1x10 1x8
Chin ups:
1x10 1x6
switched to pull ups: 1x6
Bicep curls after.
As you can see I have now condensed my training into one full body day, this is very tiring! However the point is to increase work capacity, I feel being able to do this shows some improvement in the area, the unilateral squatting is shattering! All these sets have only 1-1.5 min rest intervals.Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
-
-
07-04-2015, 07:20 AM #393
-
07-11-2015, 08:44 AM #394
Not been able to do any workouts for a little while now had a problem with my back was also away on holiday, will have to delay start of bill starr's by another week starting on the 20th of june instead, will continue to update
Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
-
07-21-2015, 05:45 AM #395
Had 3 sessions since hurting my back, first two consisted mainly of just doing pull ups and press ups.
Did first weights sessions yesterday, it was supposed to be the first day of the bill starr's 5x5, but didn't feel quite right while doing the squats so I decided to play it safe and wait another week while I ease into it this week.
Squats 1x5 for each: 60, 70, 80, 90, 100kg. This was supposed to go to 110kg but didn't feel good.
OP 1x5 : 40 45 50 52.5 55
Row 1x5: 55 60 65 70 75
Pull ups 3x8
Calf raise 2x20 2x18
Barbell curls: 1x12 35kg 1x10 37.5kg 1x8 37.5kg 1x8 35kg
Hip thrust: 3x8Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
-
08-25-2015, 06:02 AM #396
First update for a few weeks, had some big problems unfortunately:
Having been ill then going on holiday plus the back spasm, I had gone for nearly a month or so without doing some of the physio, despite doing regular exercise this lead my knee to stiffen up and swell. Upon squatting with relatively light weights of no more than 110kg, my knee became substantially swollen and stiff, as if I had been set back months in my rehab. The knee was sore to use in basic tasks like walking up stairs, and squatting to even parallel became painful, with deep squats out of the question even without weights. I was also unable to full extend the knee during this time.
This state has affected me for most of the last month of august, however by reverting to some of the more simple physio exercises I have now made a near full recovery of the knee, with full extension and pain free movement restored. This illustrates the importance of maintaining regular physio to the knee.
I know have full confidence that I will be able to go on with strength program as intended, however I will proceed with particular caution, and will delay my return to rugby. In this regard I will restart with Starting Strength in order to ease myself into the squatting again, although I will take a few weeks rehab to stay on the safe side.
In the meantime regular training has been conducted, with a new 5rm on the OP of 65kg, rows at 5rm of 87.5kg, I have also performed alot of one legged romainian deadlifts which I find pretty useful.Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
Similar Threads
-
Essentials Rugby Training Journal.
By essential222 in forum Sports Training JournalsReplies: 166Last Post: 11-17-2010, 06:40 PM -
Westside & Rugby Training Journal
By redstriped in forum Workout JournalsReplies: 19Last Post: 06-11-2010, 02:10 PM -
The Wrestling Superstar's Training Journal
By Wrestling God in forum Workout JournalsReplies: 172Last Post: 07-04-2007, 02:47 PM -
"Road to the Pro's" Training Journal (PHASE 1)
By jyjck5 in forum Workout JournalsReplies: 12Last Post: 09-30-2005, 07:05 AM -
Taking it to the next level : Bonecrushas training journal
By BoneCrusha in forum Workout JournalsReplies: 26Last Post: 04-28-2004, 07:38 PM
Bookmarks