Monday, August 20, 2007

As Long As It Takes

...that's the answer to how long I have to do these exercises. Until I can squat all the time (and lunge, and pistol, etc) pain free. That's the frustrating thing about this--I can only really exercise half my body.

In the mean time, I'm staying away from the platform--no negative neural chunking.

Here's what I've come up with as far as training. It's a hybrid of Pavel's 5x5x5 program.

A. 5 reps
B. 10 reps
C. 15 reps
D. 20 reps
E. 25+ reps

Total: 75 working reps per day

I'll start with the following:

A. Total Body
B. Push
C. Pull
D. Lower
E. Torso/Abs

and rotate priorities each day so the A will move the E position and each movement will move up the workout.

The goal is twofold: Train with as little tension as possible and two avoid any pain or discomfort whatsoever in my knees.

Today was very easy:
A. Rack DLs from above knee (AK) 405lbs/5
B. Parallel Dips: Bodyweight/10
C. Inverted Rows: Bodyweight/15
D. 45 degree Hypers: Bodyweight/20
E. Planks: 25 reps of 2 second holds.

Done in approximately 15 minutes.

My goal is to use as much good movement as possible to re-enforce to my brain that working out is good for me. Plus, I should put on some muscle with the increased frequency and volume--that's each major muscle group getting 75 quality reps per week. It's been awhile since that happened.

Hopefully in 30 days, I'll be completely out of pain and back on the performance track with about 5 more pounds on me than I do now. Then I'll get back to the platform.

By the way, the pic posted is a Pistol w/106lbs on the hip with two labral tears, cartilage damage, osteoarthritis, and bursitis. That's what Z can do. (Just in case anyone was wondering how I got back into pain, I violated the first rule of Z which states, "Don't move into pain." So I was stupid...)


Blogger Frankie Faires said...

What is your rationale behind mainly sagittal plane movements?

Why no unilaterally loaded movements?

I understand one can handle the most weight bilaterally loaded thereby allowign for greater hypertrophy...

but I would think a break from OLY would give you the opportunity to do some single limb rotational least from the torso if your knee cannot handle it.

I would think the novelty of these movements might make for even greater hypertrophic gains.

1:42 PM  
Blogger Geoff Neupert said...

Because I'm a creature of habit...

Today I included some one arm C+P.

Every day the exercises will change based on my mood. Any suggestions for single limb rotational work?

2:01 PM  
Blogger Frankie Faires said...

I have none. Your body knows perfectly well. Try a lot of them. ROM, gait or muscle test after each of them. Your body will know what is best for you.

Avoid full ROM in rotation - avoid excess tension. Breathe into the "open" parts of your lungs. Where is the least rotation, breathe there.

2:15 PM  
Blogger Frankie Faires said...

..and let me know what your body likes.

I'm sure your fascia is begging to be loaded somewhere outside the sagittal plane.

4:56 PM  
Blogger Geoff Neupert said...

Will do, Frankie. Tried some single leg DLs to C+P with just a 12kg KB. Very challenging. Will have to tape the right knee to do this correctly. But squatted right afterward. Pain and discomfort free.

6:17 PM  

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