The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Ronda, Rehab to Rockin
 

rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

Enough of these shananigans!... until next time :p

Feel free yo use my log for all your Harry Potter debating goodness :p

Bench Press 1x10x45, 1x10x65, 1x3x100, 1x3x115, 1x6x130, 1x3x140, 1x2x155, 1x1x165, 1x0x175 :( , 1x0x170 :'( , 2x10x95, 2x10x105

Face Pulls 3x10x35

HS Iso Row 1x10x45, 2x10x70, 1x10x80

DB Rows 3x10x40

Lumberjack Press 3x10x10

I am sort of disappointed that I was not able to get 175 and then also not get 170. I felt like I was have a really strong day and the 175 came down slow and I could even get it off my chest. the 170 got about 6 inches off and stalled :(

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lil power
Level

Join date: Jun 2010
Posts: 1356

rondastarr wrote:

Bench Press 1x10x45, 1x10x65, 1x3x100, 1x3x115, 1x6x130, 1x3x140, 1x2x155, 1x0x175 :( , 1x10x170 :'( , 2x10x95, 2x10x105


Well looks like you got 170x10? :-)

1st a 20# jump especially on your Max is too big a jump n my opinion.

How about this
Bar x 10, 65 x 5, 95 x 3. Warmups
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

lil power wrote:
rondastarr wrote:

Bench Press 1x10x45, 1x10x65, 1x3x100, 1x3x115, 1x6x130, 1x3x140, 1x2x155, 1x1x165, 1x0x175 :( , 1x10x170 :'( , 2x10x95, 2x10x105


Well looks like you got 170x10? :-)

1st a 20# jump especially on your Max is too big a jump n my opinion.

How about this
Bar x 10, 65 x 5, 95 x 3. Warmups
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1


I can try that though that jump from 95 to 135 might be a bit tough. I will give it a try :)

i totally missed a rep, a did 1 rep of 165... I need to write this stuff down as I do it :/

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kmcnyc
Level

Join date: Nov 2006
Posts: 6618

that is still some very solid pressing

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HARA
Level

Join date: Aug 2008
Posts: 543

Awesome pressing lady.

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

I heard back from my MRI. I have a case of tendonitis and a slightly torn patellar tendon, but not enough to need surgery. My doctor asked how long of a rest I could take from lifting... I asked him how long I would need to take to take a rest from lifting... neither one of us could come to a compromise. So, I have an appointment for phyisical therapy next week and I will also learn how to tape my knee to hopefully let it hurt less...we will see how it goes :)

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

thanks K and H :)

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Spock81
Level 10

Join date: Jun 2010
Posts: 3759

Well that sounds pretty positive!


Also, amazing benching woman. Seriously.

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

Squat 1x10xBW, 1x10x45, 1x10x65, 1x10x95, 1x8x115, 2x5x135, 1x8x115

SLDL 1x10x45, 1x10x95, 1x10x115, 2x10x135

Goodmornings 1x10x45, 1x10x65, 1x10x95, 2x8x115

GG 1x10x130, 1x10x145, 1x10x160, 1x10x175

BG 1x10x130, 1x10x145, 2x10x160

So I guess I am off 5,3,1 for my squats and DL for the next month or so until my knee heals a bit. The doc said I can squat and DL if I keep the weight light. Though I am not going to DL as the position hurts all on it's own. I will rack pull instead, for now :)

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ouroboro_s
Level 1

Join date: Feb 2008
Posts: 7749

I'm glad to hear the knee isn't too serious.

Your bench is still looking awesome. Regarding the jump from 95 to 135, you could throw in a rep at 115. However, the few warm up sets you do, the better. I've spent time working on my warm ups to eliminate sets and take bigger jumps. My bench is still mediocre but it works well fro squat and DL.

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kpsnap
Level

Join date: Feb 2010
Posts: 7092

Do be careful with that knee. I don't know if it's similar to shoulders, but I suspect I had a partial tear in my shoulder for quite some time and then just did it in with pushing, pushing. So take it easy. Easier to say than do, I know.

Thanks for the Gatlinburg invite. Do you know I had the crazy idea of flying out with my daughter to watch you guys and meet up? Can you PM me any information as it comes available?

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DixiesFinest
Level 1

Join date: Mar 2009
Posts: 7751

logo for your singlet for the meet^


If snapper makes it to the meet, I am definitely going to be there.

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

ok, only if you wear this hat :p

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DixiesFinest
Level 1

Join date: Mar 2009
Posts: 7751

rondastarr wrote:
ok, only if you wear this hat :p



Ill wear it while deadlifting

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

Rack Pulls 1x8x135, 1x8x155, 1x5x185, 1x5x205, 1x3x225, 1x2x245, 1x1x265

CGB 1x10x45, 1x10x65, 1x6x95, 3x5x115

GM 1x10x45, 1x10x65, 3x8x95

Face Pulls 3x10x30

Tricep Pulls downs 1x10x35, 2x8x42

I am doing rack pulls instead of deadlift because there is no knee bending, as DL is also the thing that most irritates my knee. I am a little disappointed that I was not able to get more reps and go heavier with rack pulls. It just seems like it should have been easier then DLing....

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lil power
Level

Join date: Jun 2010
Posts: 1356

rondastarr wrote:
I am doing rack pulls instead of deadlift because there is no knee bending, as DL is also the thing that most irritates my knee. I am a little disappointed that I was not able to get more reps and go heavier with rack pulls. It just seems like it should have been easier then DLing....


sometimes just depends on where the bar is set to pull from, above the knee should be much easier, mid shin is sometimes harder due to the leverage.

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

lil power wrote:
rondastarr wrote:
I am doing rack pulls instead of deadlift because there is no knee bending, as DL is also the thing that most irritates my knee. I am a little disappointed that I was not able to get more reps and go heavier with rack pulls. It just seems like it should have been easier then DLing....


sometimes just depends on where the bar is set to pull from, above the knee should be much easier, mid shin is sometimes harder due to the leverage.



I was at about 3/4 shin :)

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

Bench Press 1x10x45, 1x10x65, 1x5x105, 1x3x120, 1x6x135, 1x2x155, 1x1x165, 1x1x165, 1x5x135, 3x10x105

Face Pulls 3x8x35

Lat Pull Downs 1x10x80, 2x10x100

HS Iso Rows 1x10x45, 1x10x70, 1x10x80, 1x10x90

BB Curls 1x10x30, 1x10x40

Decline Crunches 1x15, 1x10x12

Captains chair Leg raises 1x8


I saw the doc about my knee. I saw the MRI and there is a very clear tear in my tendon and my patella is being pulled to the left but not alot. He said surgery was eventually going to have to happen but only if I was going to modify my activity... meaning no heavy lifting. Something which I am not prepared to do just yet. So instead there are some other options. I have a knee brace to help the patella go back to where it needs to be plus I have leukotape to pull the patella when I am not wearing the brace, like in the gym.
I am also probably going to attempt to go back to traditional DL or perhaps i can make my sumo stance more narrow... I am not sure yet what I need to do.
Plus I may do the Russian Peaking Program with Joe in a few weeks. Why not? my 5,3,1 is shot to hell now and I still have a meet to get ready for :)

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kpsnap
Level

Join date: Feb 2010
Posts: 7092

Wow. That's a lot of news.

The doctor meant no heavy lifting for awhile if you get the surgery, right? Certainly not forever.

You could try modified sumo. I was pulling that way for awhile. Sort of in between conventional and true sumo. I had some success with it.

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

so, which tendon was the tear in?

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

The doctor meant no heavy lifting as in no competing if I get surgery. :(

The tear is in my left patella tendon.

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

Squat 1x10xBW, 1x10x45, 1x8x95, 1x6x115, 1x5x135, 1x5x155, 1x5x185, 1x1x205... my knee hurt

SLDL 1x10x45, 1x10x95, 1x10x115, 1x10x135

then I left because I was exhausted from a week that started with me moving and kept me out of the house till after 7 everynight *yawn*

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

I have no idea what I should be doing at the gym anymore. I figured squatting would be ok and I could rack pull util I could DL again. Now my knee hurts from squatting on Friday and I didn't want to RP to irriate it any more. :/

So instead...

SLDL 1x10x45, 1x10x95, 1x10x115, 2x8x135, 1x10x95

GM 1x10x45, 1x10x65, 3x8x95

Bench Press 1x10x45, 1x10x65, 1x8x95, 1x3x115, 1x8x135, 1x1x155 (that 8x135 really took it out of me)

Cable Row 3x10x85, 1x10x100

Cable Tricep press down 1x10x35, 1x10x45, 1x10x50

Planck 2x30secs

Bench Press 45lbs with 25lbs dangling on each side 3x5

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lil power
Level

Join date: Jun 2010
Posts: 1356

are you going to see a physical therapist to see what you should/should not be doing while rehabbing the tendon?

how to you get blood flow to that area to speed some healing?

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kpsnap
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Join date: Feb 2010
Posts: 7092

rondastarr wrote:
The doctor meant no heavy lifting as in no competing if I get surgery. :(


No competing ever again if you opt for surgery? Really?

And I ALWAYS think rack pulls are harder than pulling from the floor. I can't seem to maintain proper back position while doing them.

And will Dixie really come to Gatlinburg if I do? Really truly?

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