Discussion in 'Training Logs' started by Dead_pool, Jun 28, 2015.
Unlucky dude. That always sucks.
Oly only, warmup x 20
30kg x6 x6 x 10
Squats (better depth this time, still felt it on the knee)
Oly only, warmup x20
30kg, x8, x8 x12
20kg x30 x50
Trained for an hour gi today, need to work on bow and arrow grips and the transition to armbar top more.
Third week of nogi/MMA takedowns tonight,
1) I'm terrible at it, which is a great challenge.
2) there's a lot less Judo cross over then I thought there was, at the moment.
3) old school rnc defence to throw ATM = pulling bottom back control.
Relaxed BJJ session today, so I have a little more energy.
Bench press, Oly only warm up x20
30kg x 12 x12 x15
Squat - 30kg x12, x12. X12
Plate row warm up 20kg - x50
Oly bar 30kg row close grip, x10, x9, x12.
Posted to work through later.
Now that I'm reasonably consisant with lifting once a week,, I'm going to sort out my other sessions (1 or 2 a week at home / swimming, etc) and start logging them.
Bench oly bar only x 20
30kg x 12, x12, x15
Squats oly bar 30kg
X10 x10, x10, femurs mostly parallel to floor. Much better depth today.
Rows/oly bar 30kg x12. (Quite jerky)
Ez bar 20kg x30, x30
Yeah, i hear you man, hope you recover quickly, i remember when i had mine done, thought it was gonna be a quick heal, ended up taking 12 weeks...yikes... still remember leaving the hospital feeling groggy from the anesthetic...ahhh, good times
This week , 2 hours of Gi, which left me shattered, then.....
- Bench oly only x20
Plus 30kg x9 x12, x12
Squat oly plus 30kg
12, just off parrell
35kg x12 (not parallel but well past 45 degrees
40kg x12 (no parallel, but well past 45degrees)
Air squat to parallel x 50.
Rows close grip oly bar plus 20kg x 10, x15, 25kg x 12
wrestling today, from/against the bodylock, hit my first nogi osoto otoshi, and got thrown and guiloteened a lot.
The rdojo link is for later study.
For ankle, knee stability. I try to brush my teeth standing on one leg; while using the opposite hand.
Just something I have found helps... I don't have any references for it.
Squat oly 30kg
10, 10, 10
Still above parallel, last set the best
10, 12, 14
Incline sit up, 20, 20, 20
Palm facing pull ups, 10, 10, 10.
and lots of single leg bodyweight squats off a bench whilst im at home.
4- 8 reps are ok, x 2 only.
[ame="https://www.youtube.com/watch?v=S_zzFhHF5wU"]Rener Gracie vs Korean Zombie (Gracie University Narrated Sparring) - YouTube[/ame]
video study of the week.
specifically the deep half guard block. 4mins in ish
2 hours of takedowns and nogi really sapped my strength.
no pbs today!
Squat oly bar
20kg x 10 full parrellel depth
30kg x 10, x10
Bench oly bar
35 x 10
37.5 kg x 6
Incline Sit up 20, 20, 20
Pull up 10, 8, 6
H rows cable
- 25kg x 12
40kg x 10
Random plyro hurdles
2 foot jumps jump reset jump
5 x 5 jumps
Side ways single leg lift
5x5 both sides
2 foot jumps continious
So forgive the intrusion but can you tell me a bit about your knee mobility? Do you have pain at the end of your squat (is Oly squat a front as opposed to a back squat?).
If you still have discomfort at points (end range? or?) have you explored and progressed your flexibility exercises for the knee? Have you checked to see whether patellar mobility is equal side to side? Do you have at least 15 degrees of tibial internal rotation in sitting with your knee bent 90 degrees? Can you sit on your heels comfortably (seiza position kneeling in judo?) Can you load one knee singly and sit back and stretch the thigh while you are flexing the knee?
I only ask as I was wondering whether you are having problems with your anatomy/physiology or if it is just a technique problem?
(and actually I am probably just a bit nosy ;' )
Very good points! I appreciate the input!
Ill reply properly in the morning,
But in short not using my leg for two plus years made it really really weak.
and weight training after training when im knackered isnt ideal.
Theres no pain, mobility and strength seem to be the main problem.
Seiza is fine, tibal rotation is poor on both sides too.
ill do the tests and post back in the morning!
A thing I learn't in yoga was to try and keep 4 points of contact with your feet on the floor. Also something I have stopped doing since starting yoga is gripping the floor; 'purposefully creating an arch' with my feet.
This goes for double leg, single leg exercises, walking and running.
Also make sure your knee tracks in the middle of your toes. Pushing the knees out during squats, seem to give me groin strains. Also it tend to put too much weight on the outside of my feet.
This is just anecdotal advice. But I used get pain in my knees and I haven't since following this.
Degrees of internal rotation - yes over 15
Flexibility - im still not able to straighten the leg fully, I'm still stretching but as my ligaments wrre tightened during the op (the acl was stretched) its likely to never get there.
Seiza is fine, single loading still feels uncomfortable, but is improving as the strength improves, bodyweight squats (parrell and atg) seem to help a lot.
my initial thought was that technique is lacking, as is hip and lower back dexterity.
Ps I never used to have a noticeable vastus medialis, now I do, im not not qualified to know much about patella tracking, but knees and feet are now always pointing in the same direction.
I'm posting this so I can go through it later.
Here is one simple concept that is often lost on people. The first barrier to mobility is muscular (whether due to increased neural tone, scarring or adhesion. Under anaesthetic almost everyone shows an increase in effective range (could be 10-15 degrees or more..)
If you can't straighten the leg it would most likely be firstly a muscular or connective tissue restriction. I am not sure what was done exactly in your operation but the typical reconstruction involves taking a piece of hamstring or patellar tendon and implanting it (often in the footprint of the original ligament). There is a period where the ligament dies and a scar is formed that takes over the function of the original ligament. I know that it can feel very tight afterwards but it's unusual for someone to have less than full range when they are finished. Certainly at this point I would have expected you to have recovered to normal levels. There are a number of procedures that you can carry out (many on your own) that would allow you to regain full mobility... Too much to go onto on here at the moment but pm me if you want to discuss this further.
Ill definitely take you up on that in a day or too,
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