Dead_pool's 10 step road to recovery

Discussion in 'Training Logs' started by Dead_pool, Jun 28, 2015.

  1. Knee Rider

    Knee Rider Valued Member Supporter

    Unlucky dude. That always sucks.
     
  2. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    Bench
    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

    Plate rows
    15kg x30
    20kg x30 x50

    Trained for an hour gi today, need to work on bow and arrow grips and the transition to armbar top more.
     
    Last edited: Apr 16, 2016
  3. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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.
     
  4. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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.
     
  5. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

  6. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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
     
  7. McBryde Mats

    McBryde Mats New Member

    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
     
  8. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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
     
    Last edited: May 7, 2016
  9. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    [ame]https://m.youtube.com/watch?v=uITmcnBtvzY[/ame]

    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.
     
  10. flaming

    flaming Valued Member

    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.
     
  11. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    Squat oly 30kg

    10, 10, 10

    Still above parallel, last set the best

    Bench 30kg

    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.
     
    Last edited: Jun 4, 2016
  12. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    [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
     
  13. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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
    30kg x12
    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
    30kg x12
    35 x12
    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
    5 x5..

    plus
     
  14. Late for dinner

    Late for dinner Valued Member

    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 ;' )

    LFD
     
  15. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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!
     
  16. flaming

    flaming Valued Member

    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.
     
  17. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    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.
     
    Last edited: Jun 12, 2016
  18. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

  19. Late for dinner

    Late for dinner Valued Member


    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.

    LFD
     
  20. Dead_pool

    Dead_pool the merc with the mouth MAP 2017 Moi Award

    Ill definitely take you up on that in a day or too,

    Thanks LFD!
     

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