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Meniscus to society

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badmongoIconMeniscus to society11-07-2016 @ 23:30 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 15.07.2016 @ 12:01 PM by badmongo
Dropped 17kg bodyweight since Nov last year (was 161kg BW). Still dropping weight slowly with the initial goal of 300lb where I will decide whether to drop further. It's looking increasingly likely that I may drop to 125kg. Tore my meniscus in my left knee 5 weeks ago just started to get back under the bar last week

All time PBs
230kg Squat (wraps and belt)
200kg Bench (t'n'g)
250kg Deadlift (belt, straps and hitch)
150kg Overhead (bb push jerk)

Current lifts
Bench - 180kg(paused)/190kg(t'n'g)
Rest - unknown due to injury and bodyweight drop
badmongoIcon...11-07-2016 @ 23:34 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 14.07.2016 @ 13:19 PM by badmongo
Monday 11/07/16
Overhead

Seated BB overhead
100kg x4
100kg x4
100kg x4
100kg x4

High incline DB press
30kg x8
35kg x8
40kg x8
40kg x8
40kg x8

DB lat raises
12.5kg x8
12.5kg x8
12.5kg x8
12.5kg x8
12.5kg x8
badmongoIcon...14-07-2016 @ 13:29 
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has experience of quad imbalance
Member 3676, 427 posts
Wednesday 13/07/16
Deadlift

Banded glute warm-up/rehab work

Deadlift
110kg x5
120kg x5
130kg x5
140kg x5
150kg x5
All comfortable and quick although focus is on glute activation as opposed to speed

CG Seated Cable Row
55kg x8
65kg x8
75kg x8
85kg x8
95kg x8

WG Lat Pulldwon
55kg x8
65kg x8
75kg x8
85kg x7
75kg x8
badmongoIcon...15-07-2016 @ 10:19 
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has experience of quad imbalance
Member 3676, 427 posts
Thursday 14/07/16
Bench

Bench Press (paused)
160kg x2
160kg x2

DB Floor Press
50kg x6
50kg x6
50kg x6
50kg x6
50kg x6

Incline Bench
90kg x8
90kg x8
90kg x8
90kg x8
90kg x8

CG Bench (Fat Gripz)
60kg x8
65kg x8
70kg x8
75kg x8
80kg x8
Robbo91Icon...15-07-2016 @ 10:37 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
Although not good for you, this is a fantastic name for a journal.
All the best with your recovery.
badmongoIcon...15-07-2016 @ 12:04 
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has experience of quad imbalance
Member 3676, 427 posts
Thanks

So far so good, hope to be able to load through the knee again soon
badmongoIcon...16-07-2016 @ 07:43 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 15/07/16
Squat

Banded Glute stuff

Bench Squats
50kg x5
50kg x5
50kg x5
50kg x5
50kg x5
50kg x5
50kg x5
50kg x5
Focus on sitting back to activate glutes, weight is ridiculously light atm

Ski Erg
400m x3

Dead
badmongoIcon...16-07-2016 @ 20:33 
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has experience of quad imbalance
Member 3676, 427 posts
Saturday 16/07/16
Overhead

Spent extra time warming up today, upper body band work and etc. Elbow was really giving me some s**t...
May start posting my warm up sets as of next week, below are just my main sets

Seated BB Overhead
110kg x2
110kg x2

High Incline DB Press
40kg x8
40kg x8
Had to leave the pressing there today as elbow was not good, probably not helped by doing 3 pressing sessions this week. Next week should be better as was playing catch up this week and will only have to press twice next week (1 bench,1 overhead)

DB Lat Raises
15kg x 8
15kg x 8
15kg x 8

Bit of biceps stuff
badmongoIcon...19-07-2016 @ 09:47 
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has experience of quad imbalance
Member 3676, 427 posts
Monday 18/07/16
Bench

Band pull aparts, dislocates, face pulls and presses, all with red band to warm up

Bench Press (paused)
20kg x10
60kg x5
100kg x5
140kg x2
140kg x2
160kg x2
160kg x2
160kg x2
140kg x5(t'n'g)

DB Floor Press
35kg x6
55kg x6
55kg x6
55kg x6
55kg x4

Incline Bench
60kg x8
100kg x8
100kg x8
100kg x8
100kg x8
100kg x8

CG Bench
60kg x8
90kg x8
90kg x6
80kg x8
80kg x8

Tough session in the heat!
badmongoIcon...22-07-2016 @ 08:36 
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has experience of quad imbalance
Member 3676, 427 posts
Thursday 21/07/16
Overhead & Upper back

Band pull aparts, dislocates, face pulls and presses, all with red band to warm up

Seated BB Overhead
20kg x10
60kg x5
90kg x3
110kg x1(failed second)
110kg x2
110kg x2
110kg x1(failed second)

High Incline (60deg approx) DB Press
35kg x8
40kg x8
42.5kg x8
45kg x8
47.5kg x8

DB Lat Raises
10kg x10
12.5kg x8
15kg x8
17.5kg x6
15kg x8

CG Seated Cable Row
65kg x8
75kg x8
85kg x8
95kg x8
105kg x6

WG Lat Pulldown
55kg x8
65kg x8
75kg x8
85kg x5
75kg x8
badmongoIcon...25-07-2016 @ 10:30 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 22/07/16
Squat

Banded Glute stuff

Bench Squats
20kg x5
50kg x5
50kg x5
50kg x5
80kg x1
80kg x5
Finished here as my good knee was hurting and thought better of it
Physio next week I think
badmongoIcon...26-07-2016 @ 10:12 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 26.07.2016 @ 10:19 AM by badmongo
Monday 25/07/16
Push

Going away for a few days on Wed so will not be following my normal programming this week and taking advantage of a few extra rest days. Decided to hit a single small push session comprising of just a couple of accessory exercises from my main bench and overhead days

Band work to warm up

Incline Bench
20kg x10
60kg x10
100kg x8
120kg x6
140kg x2
100kg x8
60kg x15

High Incline (60deg approx) DB Press
40kg x10
50kg x10
35kg x15

DB Lat Raises
12.5kg x10
15kg x8
17.5kg x7

Plus

Single Leg Ext
20kg x12
20kg x12
20kg x12 (left leg only)
25kg x10
Physio wants me to strengthen quads focusing on the outer left leg as muscle has not been activating properly
badmongoIcon...02-08-2016 @ 11:32 
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has experience of quad imbalance
Member 3676, 427 posts
Suffered shoulder pain after last Mondays session. Had physio last night and appears my right shoulder has to much play in it. Rehab work on scapula retraction has been advised but long story short, this has probably been a long standing issue and could be the reason I struggle with activation in the right hand side of my upper body - an issue ive had for years! Fingers crossed
badmongoIcon...03-08-2016 @ 16:49 
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has experience of quad imbalance
Member 3676, 427 posts
Small update

Been off training since Mon last week. Went away for a few days last Wed evening and have eaten a lot of crap during and since the break. BW now 147kg.

In light of recent injuries I've decided to bite the bullet and use the next 3-6 months to drop my weight to 20 stone. That way if I do ever want to compete I have the option of dropping a couple of kgs and compete at 125kg in GPC as I would be more comfortable squatting in wraps, maybe I will keep going to 120kg for IPF if I feel more confident with my knees but there is also the headf**k of being under 20 stone after so long at heavier BW.

I have reset my current PBs as with the weight loss they will drop, my all time PBs are in the first post of this journal. It would be good to beat these at a lower bodyweight some day but that a goal for a later date.

Training starts back tomorrow but will be more focused around rehab and dropping bodyweight, then hopefully laying down the foundation to start building strength again once I'm at my target weight.
badmongoIcon...05-08-2016 @ 08:48 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 05.08.2016 @ 08:50 AM by badmongo
Thursday 5/8/16

Rehab + Fitness

Banded glute work approx 10 mins

Band Rows
5 Sets x10

Band Face Pulls (with ext rotation)
5 Sets x10

DB Rows
12.5kg x10
12.5kg x10
12.5kg x10
12.5kg x10
12.5kg x10

All upper body rehab with focus on keeping scapula retracted for shoulder stability

Watt Bike
3min lvl-4 warm up
1min lvl-10 sprint
1min lvl-1 rest
1min lvl-10 sprint
1min lvl-1 rest
1min lvl-10 sprint
1min lvl-1 rest
1min lvl-10 sprint
1min lvl-1 rest

Disgusting, first time using this...

Done

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