Meniscus to society
| badmongo |  | Meniscus to society | 11-07-2016 @ 23:30 |
 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 weekAll 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 | ||
| badmongo | | ... | 11-07-2016 @ 23:34 |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 14.07.2016 @ 13:19 PM by badmongo Monday 11/07/16Overhead 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 | ||
| badmongo | | ... | 14-07-2016 @ 13:29 |
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 | ||
| badmongo | | ... | 15-07-2016 @ 10:19 |
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 | ||
| Robbo91 |  | ... | 15-07-2016 @ 10:37 |
Doesn't like tall people very much. Member 5708, 391 posts SQ 260, BP 195, DL 275730.0 kgs @ 137.5kgs UnEq | Although not good for you, this is a fantastic name for a journal. All the best with your recovery. | ||
| badmongo | | ... | 15-07-2016 @ 12:04 |
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 | ||
| badmongo | | ... | 16-07-2016 @ 07:43 |
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 | ||
| badmongo | | ... | 16-07-2016 @ 20:33 |
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 | ||
| badmongo | | ... | 19-07-2016 @ 09:47 |
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! | ||
| badmongo | | ... | 22-07-2016 @ 08:36 |
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 | ||
| badmongo | | ... | 25-07-2016 @ 10:30 |
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 | ||
| badmongo | | ... | 26-07-2016 @ 10:12 |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 26.07.2016 @ 10:19 AM by badmongo Monday 25/07/16Push 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 | ||
| badmongo | | ... | 02-08-2016 @ 11:32 |
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 | ||
| badmongo | | ... | 03-08-2016 @ 16:49 |
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. | ||
| badmongo | | ... | 05-08-2016 @ 08:48 |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 05.08.2016 @ 08:50 AM by badmongo Thursday 5/8/16Rehab + 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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