Stephen9069 - Garage Strongman Journal

willsan said:
what op did you have?
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I had my bursa removed but it all sort of went wrong.

The day after i had my staples removed i fell on it and it split open, i spent weeks going back and forward to the hospital then it got infected i ended up having to have 2 more surgeries on the knee and a stupid pump fitted to constantly drain it. I think its only been 2 weeks since i had it removed along with the stitches.
 
jesus. that sounds horrific! have you considered doing high frequency squatting? I fucked my knee and had it in a brace for 6 weeks which wasted all the muscle off my leg. hi freq squatting got me back lifting heavy pretty quick.
 
willsan said:
jesus. that sounds horrific! have you considered doing high frequency squatting? I fucked my knee and had it in a brace for 6 weeks which wasted all the muscle off my leg. hi freq squatting got me back lifting heavy pretty quick.
Click to expand...

Iv just started squatting 3 times a week iv dropped deadlifting for the time being though.
 
FRIDAY - 20-JAN-2017

SQUAT

20kg x 8
40kg x 6
50kg x 6
60kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 3

CALF RAISES

100kg x 10
100kg x 10
100kg x 10

DB REAR FLYES

5kg x 20
5kg x 20
5kg x 20
5kg x 20

EZ-BAR CURLS

25kg x 15
25kg x 15
25kg x 15
25kg x 15


 
SATURDAY - 21-JAN-2017

INCLINE BENCH PRESS

20kg x 15
40kg x 6
50kg x 6
60kg x 3
70kg x 3
80kg x 3
90kg x 3

CGBP

70kg x 6
80kg x 6
90kg x 6
100kg x 6

KLOKOV PRESS

35kg x 8
35kg x 8
35kg x 8




 
Squat numbers are moving along nicely! Hows it feeling mentally as you push more? Any discomfort in your knee?
 
RS86 said:
Squat numbers are moving along nicely! Hows it feeling mentally as you push more? Any discomfort in your knee?
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Im wearing single ply knee sleeves they seem to be causing a bit of an issue behind my bad knee might have to invest in a decent pair of rehbands or SBD's but as for the squat it self it feels good and weak lol.

Deadlift seems to be the biggest issue at the minute so dropping them and focusing on the power clean for the next few months.
 
MONDAY - 23-JAN-2017

SQUAT

20kg x 8
40kg x 6
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

BARBELL ROWS

70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

BENT OVER DB FLYES

5kg x 20
5kg x 20
5kg x 20
5kg x 20

EZ-BAR CURLS

30kg x 15
30kg x 15
30kg x 15

Had to drop the volume down on squats as iv noticed that my knee sleeves are causing a few issues which is causing pain in my knee so pulled them down and done them without.

Going to order a decent pair of neoprene ones or maybe use bandages instead so nothing is behind my knee.

My left lat is starting to ease off now which is a good sign but if i fully outstretch it can give a little bit of a shock, will keep with the foam rolling and stretching and hopefully next week ill be able to get some power cleans in.

 
TUESDAY - 24-JAN-2017

PIN PRESS

20kg x 10
20kg x 10
40kg x 6
40kg x 6
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

KLOKOV PRESS

37.5kg x 8
37.5kg x 8
37.5kg x 8

BODY WEIGHT DIPS (BW = 20 stone)

BW x 5
BW x 5
BW x 5

DB SIDE RAISES

5kg x 20
5kg x 20
5kg x 20
5kg x 20

Got in late tonight from work after a bit of a hectic day so kept it short and sweet.

Off tomorrow and another squat session.

 
WEDNESDAY - 25-JAN-2017

SQUAT

20kg x 6
20kg x 6
50kg x 3
50kg x 3
50kg x 3
70kg x 3
70kg x 3
70kg x 3
90kg x 1
90kg x 1
90kg x 1
110kg x 1

BARBELL ROWS

40kg x 15
40kg x 15
40kg x 15

BARBELL CURLS

20kg x 20
20kg x 20
20kg x 20

Was a bit of a hard slog today sleep has been a bit hit or miss at the minute so felt a bit exhausted going into this one.

I think on the squats 70kg is the sweet spot it allows me to work my new technique and set up without putting to much pressure through my knee. The 110kg still feels a bit heavy on my shoulders but my knee is still lacking a bit of stability and strength, so more reps before i go back up to that weight.

Left lat is getting there slowly focused more on the stretch and pull at the bottom.



 
THURSDAY - 26-JAN-2017

BENCH PRESS

20kg x 20
20kg x 10
40kg x 6
50kg x 6
60kg x 6
70kg x 3
80kg x 3
90kg x 3
100kg x 1
110kg x 1

INCLINE DB PRESS

25kg x 15
25kg x 15
25kg x 15
25kg x 15
25kg x 15

KLOKOV PRESS

37.5kg x 8
37.5kg x 8
37.5kg x 8

EZ-BAR OVERHEAD EXTENSIONS

30kg x 15
30kg x 15
30kg x 15
30kg x 15
30kg x 15

Struggled today the cold really got into my knee and was causing a fair bit of pain so all the benching was done with no leg drive.

Im going to wear a neoprene knee sleeve tomorrow to keep it warm so hopefully it will be pain free for squatting.
 
FRIDAY - 27-JAN-2017

Tested my knee with just the bar on my shoulders and knew from the first rep that it wasn't happening today it was just a bit to tender and sore.

So knocked it on the head there and focused on stretching and foam rolling my lower lat pain has more or less gone now so it will be ready for Mondays session along with (hopefully) squats.

Pressing tomorrow.
 
MONDAY - 30-JAN-2017

SQUAT

20kg x 10
40kg x 8
70kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6

DUMBELL ROWS (BOTH HANDS TOGETHER)

25kg x 8
25kg x 8
25kg x 8
25kg x 8

REAR DB FLYES

5kg x 20
5kg x 20
5kg x 20
5kg x 20

BARBELL CURLS

20kg x 15
20kg x 15
20kg x 15
20kg x 15

Was a very long day today as my father in law was off sick so i had to prep a full house and then lay all the carpets tomorrow, started at 8 and finished at 8 by the time i got home and had dinner it was late.

Kept it short and sweet tonight and might be a short session again tomorrow.
 
WEDNESDAY - 01-FEB-2017

My lass and my youngest have both now got the flu so im on nursing duties.

Ill hopefully get a pressing session in tomorrow just got to make sure im not the next victim.
 
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