|
Post by caalvarez2 on Jan 7, 2010 11:13:25 GMT -5
Connie: do you use a pair of neoprene knee sleeves while you're squatting? I have for years, and that has allowed me to continue squatting into my late 30s. i never have no.probably why i have bad knees.however,my guy over at ANABOLEX who is setting up a 16wk training template for me and who also set up the prehab/rehab warmup routine i have been doing told me to get TK Bands for my knees,so i did.i got them on Monday.i used them the other day during my warmup routine for the lunges and it made a HUGE difference.of course my knee started hurting again about 30min after i took them off,but it felt better during the lunges.i'm going to wear them when i deadlift too.hopefully i can start squatting again in a month or so and i hope the bands help with squatting. he also had me get some other things that he said i needed as well.a pair of Chuck Taylor's for squatting/deadlifting,2 purple bands for stretching (from JumpStretch.com) and a high density foam roller.i got these 3 things in the mail yesterday.hopefully they all help because it cost me almost $200 bucks.i tried the foam roller yesterday.i've never used one of those before.that thing kind of hurts a little on the lats/obliques area its so hard.but Coach said i'll eventually get used to it.he said it will be good for me.i hope so.i'm changing a lot of things up here and adding things that i have never done before,at everyone's requests,because they all say it will help me,so i'm just hoping that everything works out like everybody says it will.
|
|
|
Post by vincedecker on Jan 7, 2010 19:41:58 GMT -5
Sounds like you got some great advice. Those purchases will be well worth the investment IMO. I wear knee sleeves for deads too. They will help your knee health immensely. I've been rolling on tennis balls for my back and shoulders. I like how they can penetrate a specific area. I should invest in a good foam roller too. Let me know how it works out for you.
|
|
|
Post by caalvarez2 on Jan 8, 2010 19:24:33 GMT -5
1/8/10
CoachK's prehab/rehab warmup routine rotator cuff work widegrip lat pulldowns 3x15/50 triceps pushdowns 3x20/15
barbell rows bar/15 95/15 115/15 135/15
barbell shrugs 185/20 205/20 225/20 250/20 275/20
DB rear laterals 3x20/30
abs/lower back circuit
romanian deadlifts 3x15/100 hyperextensions 3x15/BW hanging leg raises 3x15/BW ab pulldowns 3x20/50
light and easy today
|
|
|
Post by caalvarez2 on Jan 8, 2010 19:29:05 GMT -5
Sounds like you got some great advice. Those purchases will be well worth the investment IMO. I wear knee sleeves for deads too. They will help your knee health immensely. I've been rolling on tennis balls for my back and shoulders. I like how they can penetrate a specific area. I should invest in a good foam roller too. Let me know how it works out for you. the foam roller makes my back crack like a mother all over the place.my back feels pretty good afterwards.it kind of hurts on the lats area.what is the exact purpose of a foam roller?just to improve circulation in the muscles?no literature came with the foam roller,so i couldn't read up on it.
|
|
|
Post by vincedecker on Jan 8, 2010 20:25:14 GMT -5
I will defer to someone who knows something about them. Which one did you get? I may have to look into one. Thanks.
|
|
|
Post by caalvarez2 on Jan 9, 2010 14:51:25 GMT -5
I will defer to someone who knows something about them. Which one did you get? I may have to look into one. Thanks. i got the 36" black high density foam roller from PowerSystems.com.
|
|
|
Post by Jared Enderton on Jan 11, 2010 13:33:31 GMT -5
|
|
|
Post by caalvarez2 on Jan 11, 2010 14:15:45 GMT -5
JARED,THANKS FOR THE LINKS MAN!
1/10/10
stretching foam roller warmups
sumo deadlifts bar/15 135/10 185/5 225/3 250/3 275/10 I HAD TO DO IT 315/1 bitch weight 3x10/185
hanging leg raises BW/80 ab pulldowns 4x20/50
*well guys i am pumped big time.i was planning on 250 being my 3rd set but it was so easy i bumped it to 275,and that was cake too.so i decided to give 315 a ride.easy.that was the lightest 315 has felt for a deadlift since before i hurt my back for the first time in 2004.now i know 315 is chump weight for a deadlift,especially since i am now weighing 220+lbs,but this is a big deal for me.i haven't pulled that much weight in yrs,and especially not that easy.i felt like i could have thrown that shit through the ceiling!that gave me alot of confidence yesterday.deads used to be my best movement until my back got hurt the first time,and then it was never the same again.but i am excited as hell right now.and to top it off,i'm not even sore today!i can't believe that!so i really think the meet in Dubuque in March will be at the very least a push/pull meet for me.squat just isn't working out.i've tried squatting with just the bar off and on this last week after i finish my stretches routine,and it just kills my right knee,even with the TK bands on.deadlifts don't seem to bother my knee at all.i can feel it,but it doesn't hurt like it does with squats.my ankle is damn near 100% now,which is a plus.the purple light bands i ordered came with a stretching/strengthening routine that i've been doing daily and it is helping big time.i just wish i could squat.i need to get my hams and glutes stronger,so that my lower back doesn't take the brunt of the deadlifts,and risk it getting severely injured again.the RDL's and hypers will only help so much.i can't afford a GHR,and there isn't one in town that i can use either,so that's out of the question.i don't give a shit if i can't squat heavy or compete in the squat,just as long as i can get some good quality rep work in and get deep so i can strengthen my glutes and hams,then i'll be happy.but right now my stupid knee is preventing that from happening.hopefully that damn thing gets better here over the next few weeks.
|
|
|
Post by Jared Enderton on Jan 11, 2010 21:13:00 GMT -5
Wow, nice work connie. That is some good stuff. Way to step it up a notch, that has to give you some big confidence moving forward. Don't get TOO crazy though as you are just beginning. Be patient with the squatting... you dont just gain flexibility over night... give it a few months of consistent stretching and you'll be surprised I think.
|
|
|
Post by vincedecker on Jan 11, 2010 21:36:40 GMT -5
Nice work Connie. I predict you will have a huge pull by March. Stay healthy, my friend.
|
|
|
Post by caalvarez2 on Jan 12, 2010 11:15:21 GMT -5
Wow, nice work connie. That is some good stuff. Way to step it up a notch, that has to give you some big confidence moving forward. Don't get TOO crazy though as you are just beginning. Be patient with the squatting... you dont just gain flexibility over night... give it a few months of consistent stretching and you'll be surprised I think. thanks bro.yeah i did gain alot of confidence from that session.honestly,i was very nervous before i tried the 315.just nervous about hurting my back again.i'm not sure if i'll ever get that out of my head completely.thanks man,i don't plan on getting crazy.i could have kept adding weight sunday,and it did cross my mind,but i stuck to the plan.baby steps.i'm trying to be patient with the squats.my knee is just pissing me off.it actually doesn't hurt today.my ankle feels good.the stretching is working.the stretching routine i've been doing with my purple bands is coming along great.i've already gained over an inch of flexibility with my ankles,and they feel really good after i get done stretching them.i don't plan on squatting in March.its going to take some time to get used to it again.
|
|
|
Post by caalvarez2 on Jan 12, 2010 11:18:41 GMT -5
Nice work Connie. I predict you will have a huge pull by March. Stay healthy, my friend. let's hope so brother.its going great so far.as long as i can remain injury free it should work out.thanks for the compliments man,it means alot.
|
|
|
Post by Jared Enderton on Jan 12, 2010 11:32:22 GMT -5
I know it is very rare in the powerlifting world, but, have you ever considered doing some athletic cardio work? This can help with athleticism and motor development very well. It can facilitate recovery, get your metabolism going, burn a lot of fat(if done correctly), and help with explosiveness.
I'm talking sprints, hops, bounds, ladder work, bags, cones, etc. I also think it would help you become more limber and agile and speed up this your flexibility work. I mean I'd start off VERY slow and conservative as not to get injured but just saying...
Look at Phil Pfister... did it for the first time in his life for the 3 months prior to WORLDS STRONGEST MAN and that was the one year he won it... It wasn't a fluke, just saying it may be something to consider for anyone who has not had extensive work with that sort of stuff.
|
|
|
Post by caalvarez2 on Jan 12, 2010 12:30:35 GMT -5
I know it is very rare in the powerlifting world, but, have you ever considered doing some athletic cardio work? This can help with athleticism and motor development very well. It can facilitate recovery, get your metabolism going, burn a lot of fat(if done correctly), and help with explosiveness. I'm talking sprints, hops, bounds, ladder work, bags, cones, etc. I also think it would help you become more limber and agile and speed up this your flexibility work. I mean I'd start off VERY slow and conservative as not to get injured but just saying... Look at Phil Pfister... did it for the first time in his life for the 3 months prior to WORLDS STRONGEST MAN and that was the one year he won it... It wasn't a fluke, just saying it may be something to consider for anyone who has not had extensive work with that sort of stuff. i have not done that type of stuff man.i probably should,maybe i'll look into that.i could do some of that stuff at the RWC,they have a track there,since we can't do it outside right now.thanks man.i'll see if i can add some of that stuff in.
|
|
|
Post by caalvarez2 on Jan 12, 2010 22:00:03 GMT -5
1/12/10
stretching foam roller warmups
squats bar/20 95/15 115/20 2x15/135
good mornings bar/15 65/15 85/15
DB forward lunge 3x5 each leg/40
hyperextensions 3x12/25 pulldown abs 8x25/50
|
|