We shall rebuild him...

Chubby13

Today Was a 45 min knee rehab session

Chubby13

RPM Spin class this morning. First rpm in 4-6 weeks and my god did I feel it. Legs felt heavy and full of lactic acid and never really got any better. It's a different type of fitness and I need to make an effort to pick the sessions up as it worked really well for me last year

Chubby13

Monday: 
 
[b]Flat DB Bench - 70 reps in 4 sets @ 37.5 kg[/b] 
x 26, x 19, x 15, x 10 
 
[b]Incline DB Bench - 70 reps in 4 sets @ 27.5 kg[/b] 
x 22, x 17, x 15, x 16 
 
[b]Dips:[/b] 
BW x 15 
BW + 15 kg x 10 
BW + 15 kg x 10 
BW + 15 kg x 7 
 
[b]Front Squat:[/b] 
60 kg x 8 
70 kg x 8 
75 kg x 8 
80 kg x 8 
 
[b]Box Squat:[/b] 
60 kg x 5 
100 kg x 5 
130 kg x 5 
150 kg x 5 
165 kg x 5 
 
[b]Dead Lift: [/b] 
60 kg x 5 
90 kg x 10 
110 kg x 10 
115 kg x 10 
117.5 x 10 
 
I hit about lunch time and my glutes and hamstrings got really tight. 
 
Tonight I wasn't able to get my knee strapped so rather than try do bits and pieces at training I went and did an RPM spin class. Handled it a lot better than Sundays session, although the legs are tight now.

Chubby13

[b][u]Wednesday: Chest Session[/u][/b] - Training partner did a no show so I adjusted my programme slightly. Did lighter weights, but added supersets and minimal rest. 
 
[b]Chins: [/b] 
15 x BW, 3 sets of 8 x BW + 10 kg 
 
[b]Dips:[/b] 
10 x BW + 20 kg, 3 sets of 10 x BW + 30 kgs 
 
[b]BB Flat Bench: Super set with 10 x DB Straight arm overhead pull overs (30kg)[/b] 
3 sets of 8 (90 kg, 95, 95) 
 
[b]BB Flat Bench Drop sets[/b] 
2 sets max at 80 kg - 70 kg - 60 kg 
 
[b]BB Incline Bench: Superset with bench flies 10 x 15kg es[/b] 
3 sets of 10 
 
[b]Cable cross overs - high to low then low to high[/b] 
3 sets of 10 for each version. 
 
[b][u]Thursday: Well appreciated rest day[/u][/b] 
 
[b][u]Friday: Back and Shoulders[/u][/b]- Really noticed the difference of having the day off on Thursday. 
 
[b]Wide Grip Pull Ups:[/b] 
4 sets of BW x 8 
 
[b]Underhand Lat Pull Downs: Super set with DB side lat raises - 10 x 12.5 kg es[/b] 
10 x 84 kg 
3 sets of 10 x 90 kg 
 
[b]Seated Cable Row: Super set with Bent over DB flies - 10 x 15 kg es[/b] 
3 sets of 10 x 90 kg 
 
[b]BB Upright row: Super set with 10 x 20 kg plate raises[/b] 
3 sets of 10 x 47.5 kg 
 
[b]Bent over DB Row:[/b] 
3 sets of 10 es x 60 kg 
 
[b]Seated DB Shoulder press: Super set with Rope Face Pull 10 x 42 kg, 48, 48[/b] 
12 x 27.5 kg es 
3 sets of 12 x 30 kg es

Chubby13

This morning did a 6am spin class. 5.20 am came around far to quickly

BartMan

ain't that the truth, dark early in the AM now too, it sucks!

Chubby13

Tonight was legs and biceps: 
 
[b]Parallel Squats:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 100 kg 
10 x 115 kg 
10 x 125 kg 
 
[b]Single leg leg press:[/b] 
10 es x 90 kg 
10 es x 95 kg 
10 es x 100 kg 
 
[b][u]Superset with [/u]Reverse Smith Machine Lunges:[/b] 
10 es x Bar + 40 kg 
10 es x Bar + 45 kg 
10 es x Bar + 50 kg 
 
[b]Hang Cleans:[/b] 
6 x 60 kg 
6 x 80 kg 
6 x 80 kg 
6 x 80 kg 
 
[b]2 Drop sets Hamstring Curls[/b] 
 
[b]3 Bicep Trisets:[/b] 
10 Close Grip Chins + Bicep 28's with 25 kg + 20 kg es DB Hammer Curls 
 
[b]Overhand Cable Bicep Curls:[/b] 
20 x 40 kg 
20 x 40 kg 
20 x 40 kg 
 
[b]Single Left Leg Cable hamstring Curls[/b] 
10 x 30 kg 
10 x 36 kg 
10 x 36 kg

Chubby13

For this next block I've decided to drop down from the heavy weights of the box squats and shift into doing parellel squats to start getting the range of movement through my knee. The last 4-6 weeks of box squats has been good to build up the base strength of the muscles so that the knee can handle the added depth. Im prepared to drop down to the 120-125 kg mark for 10 to start building the leg up even more. Im going to try get some dead lifts and front squats in on Friday. Also going to increase the number of super sets and trisets to increase the endurance. This added with being back into non contact training and the spin classes will hopefully increase my prep for the up coming season, and get me as ready as possible for my target of playing again by May.

Chubby13

Chest/Triceps tonight: 
[list] 
[]Weighted Dips 
[]Bench, superset with Dumbell Flies 
[]Incline Bench Superset with overhead Ezbar Triset extensions 
[]Hi - low cable cross overs superset with Overhead DB extension 
[*]low - hi cable cross overs super set with DB Tricep Kick backs. 
[/list]

Paekakboyz

[quote name='Chubby13' timestamp='1363594808' post='352878'] 
For this next block I've decided to drop down from the heavy weights of the box squats and shift into doing parellel squats to start getting the range of movement through my knee. The last 4-6 weeks of box squats has been good to build up the base strength of the muscles so that the knee can handle the added depth. Im prepared to drop down to the 120-125 kg mark for 10 to start building the leg up even more. Im going to try get some dead lifts and front squats in on Friday. Also going to increase the number of super sets and trisets to increase the endurance. This added with being back into non contact training and the spin classes will hopefully increase my prep for the up coming season, and get me as ready as possible for my target of playing again by May. 
[/quote] 
 
Mate, I've been doing exactly the same thing with my box squats. Working down to just below parallel on my box squats - we've got some lower boxes plus you can add plates to adjust height. When you are making the transition I can recommend using plates on the box. 
 
Trick is to keep your hammies activated on the descent. If your ass is dropping that last section onto the box you know you aren't controlling the downward motion. Adding a plate/s means you can work your way down - once you feel everything firing you remove a plate, rinse and repeat. Before you know it you'll be pass parallel. Then you can remove the box and start working on ass to the ground squats!!

Chubby13

Ive completely removed the Bench all together. We dont have anything lower than the bench. Going down to the hamstrings paralell to the ground felt good, nice control down and back up. Hamstrings took a pounding though. A combination of the squats/lunges/leg press with the morning spin, and rugby training last night had my hamstrings tight as hell and absolutely buggered. I pulled the pin on this mornings spin class to give them a chance to recover. 
 
next week Im going to scrap the hamstring drop sets and replace them with dead lifts super set with hamstring drops. 
 
Im really guttered the dont have a hack squat machine at the gym as I found it really helped build the strength up in my squats last year

Chubby13

I think Arse to ground squats will be out of the question for quite a while. I dont have the flexibility through the join yet to get down that low. The Parellel squats are giving me a good stretch out. I have found previously that if I go any deeper than parellel then my hips and arse roll in and I put pressure on the back.

BartMan

Personally I think the extra benefit of squatting below parallel is far outweighed by the extra chance of injury, if that makes sense.

Paekakboyz

[quote name='BartMan' timestamp='1363850714' post='353364'] 
Personally I think the extra benefit of squatting below parallel is far outweighed by the extra chance of injury, if that makes sense. 
[/quote] 
 
Agree, it's all about technique. If you have learnt to do them right then you aren't putting your knees at risk. To get that deep you've got to be flexible, and good form means you know where the pressure is going. A lot of folk rush to add weight before they've got things dialled in properly - work on improving form should never stop, you can always get better. 
 
But in saying all that I'm not coming back from a bad knee injury!! Not surprised you want to be really measured with going deeper/adding weight etc.

Chubby13

Friday Night: 
 
Wide Grip Chins 8,6,6 
 
DB Seated shoulder press 
 
Close grip lat pull downs super set with DB side raises 
 
Seated cable row super set with DB bent over flies 
 
DB row 
 
Upright row triset with front plate raises and Rope face pulls. 
 
Shoulders were fucked come saturday. I was helping the boys on saturday arvo practicing line outs before there game. I was lifting a lock who would of been 80 kg max dripping wet and my shoulder burnt. It wasnt that they were even tight, it fucking hurt trying to lift him until the shoulders warmed up. 
 
Sunday arvo I Did 15 mins of knee rehab then did a circuit. 5 rounds in 38 minutes. Didn't do any cardio as I want to keep the knee fresh for legs tomorrow. 
 
Round was: 
10 BW chins 
10 Dips with 15 kg plate 
10 ez bar bicep curls - bar + 30 kg 
10 decline push ups 
10 Power cleans into push press @ 60 kg 
10 DB Bench 2@ 40 kg es, 3 @ 35 kg es 
10 DB bent over row @ 40 kg 
10 sit ups with 20 kg plate 
20 es bicycle crunches 
15 es heal touches 
 
Power cleans into push press hurt, especially from 3 set onwards. Stoked with the chins and the bench though. Managed to do all of the chins with good form and had no cheat reps. Although had to have a break half way through in the last couple rounds. Shoulders were better than yesterday, but tonight theyre back to being sore. 
 
Bring on legs tomorrow

Chubby13

Also got awesome news from the phsyio yesterday. Because the knees been handling the non contact session well Ive been allowed to give scrumaging a crack this week. if the knee handles it alright Ill then be allowed to start introducing contact work. 
 
I can not stress how much Im looking forward to hitting the first scrum. 
 
Will be interesting to see how much I look forward to hitting that second scrum though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':P' />

Chubby13

legs and biceps tonight: 
 
10 minutes of BOSU ball knee rehab for warm up 
 
Squats: 
warm up: 
10 x 60 kg 
10 x 100 kg 
 
working: 
10 x 120 kg 
10 x 122.5 kg 
10 x 127.5 kg 
 
[b][u]Superset with: [/u]Smith Machine Reverse Lunges:[/b] 
10 es x Bar + 40 kg 
10 es x Bar + 60 kg 
10 es x Bar + 60 kg 
 
[b]Single leg Leg press:[/b] 
10 es x 100 kg 
10 es x 100 kg 
10 es x 105 kg 
10 es x 107.5 kg 
 
[b][u]Superset with [/u]hamstring Drops[/b] 
4 sets of 6 
 
[b]BW Chins:[/b] 
3 sets of 10 
 
[b][u]Super set with Overhand cable bicep curls[/u][/b] 
15 x 42 kg 
12 x 48 kg 
10 x 48 kg 
 
[b]DB Hammer Curls:[/b] 
3 sets of 10 x 20 kg es 
 
[b][u]Super set with BB Bicep Curls:[/u][/b] 
3 sets of 15 x 30 kg 
 
[b][u]Hill Sprints:[/u][/b] 
10 x 50 m hill sprints. Did this with my training partner. Rest was the time it took the other person to get up and back. 
 
The whole session from start of the BOSU ball warm up to end of the hill sprints was about an hour and a half. Good hard session.

Chubby13

The last couple weeks have been a bit slack. Had an essay due last Monday so the previous week and a half was spent solidly working on that. I still knocked out a couple full body sessions over that time to keep the gains maintained, but utilised the 3/4s a week from the Wednesday before the essay was due to the Monday where I just solidly stayed away from the gym completely outside of a light 20 min rehab session. 
 
Last week saw me do a rough full body session on the Monday to get back into the swing of things. It was ugly, and I had very little energy but it was something. Thursday was my first cross fit session, mostly cardio based, and Friday was a full body session, highly being 3-4 sets of parallel squats followed by 3 sets of heavy box squats. Got up to 2 reps at 170 kg on the box squat which was with a weights belt and a spot. 
 
Saturday I did a dirty/dirty session with another one of the injuried boys. a 5 round circuit followed by 5 rounds of cardio. Circuit was: 
10 x 60 kg power cleans into a push press 
10 BW dips 
10 x 35 kg EZ bar bicep curls, 
10 es x 40 kg DB bent over row 
10 decline press ups 
10 BW chins 
 
followed by 5 x 500 m on the rower averaging about 1min 40 secs. Rest was the time it took the other guy to do the rep. 
 
Doing the session within 14 hours of doing heavy squats hurt. especially about the 3rd set of the rower. With the rower I found it easier to go rip shit and bust for the first part of it. Aim to get 300 m done in a minute then settle down into rythem for the last 200 m to sneak in under the 1 min 40. 
 
Today was a double header. Went into the gym this morning to meet up with the injuried team mate. Did 30 mins of rehab while I waited for the training partner to get to the gym after sleeping in then did 3 rounds of: 
12 x BW chins 
12 x 20 kg plate sit ups 
12 x 20 kg push press 
12 kettle bell swings (not sure the weight. Wasnt heavy, but felt it towards the 3rd round, and more so tonight) 
12 x 25 kg power bag squats 
1 min prone bridge on swiss ball 
10 x 10 kg power bag burpies (chest on the ground on top of the power bag, jump up and press the power bag above the head) 
1 min side jumps on and off a BOSU ball 
1 min jumping step ups 
 
Good wee sweat up. Was meant to have a 1 min rest in between sets but a combination of not feeling enough of a burn and being short on time due to the late start i did the 3 rounds straight threw. Come the last round I was puffing. 
 
Tonight was a Chest/tricep session with dead lifts thrown in as a warm up to get them into the week. 
 
Deadlifts: sets of 8 @ 80, 100, 120, 125 
 
BB Bench: controlled down, hold for 3 seconds then power up: 
10 x 60 kg 
10 x 80 kg 
7x 100 kg + 2 negatives 
5 x 110 kg + 2 negatives 
 
4 x 120 kg + 2 negatives (this set was just for strength, and I didnt do the 3 seconds hold. Just tried to maintain rythem. 
 
Incline BB Bench: 
12 x 70 kg 
8 x 80 kg + 2 negatives 
6 x 85 kg + 3 negatives 
 
Close grip Bench: 
12 x 50 kg 
10 x 60 kg 
8 x 60 kg 
 
Super set with Dips: 
10 x BW 
10 x BW + 5 
6 x BW + 10; 4 x BW + 5 
 
Finished off with DB bench flies, and DB overhead arm extensions

Chubby13

Still been training but have been busy with everything else to post on here. Should be back on the field within a couple weeks now. 
 
The sessions for the last couple days have been: 
 
Thursday: 10 km on the rower in 39 mins 27 seconds 
 
Friday: Hit the dunes at Back Beach in New Plymouth. Im not sure about the length of them, but they were painful. A good 1 hour session 
4 x standing climbs 
2 x monkey climbs 
1 x spiderman crawls - This hurt the most. Funnily enough though it was the easiest to get up with. 
 
Todays session was a cross fit style work out that I did on my own. 
 
For time: (29 min, 20 secs) 
 
100 calaries on the rower 
100 hand release press ups 
100 butterfly sit ups 
100 BW squats 
100 wall ball throws

BartMan

exciting times, back on the field - look out Taranaki!

The Silver Fern

We shall rebuild him...