Kyle's PL log Kyle's PL log - Page 199

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Thread: Kyle's PL log

  1. #1981
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    • wichita falls texas december seminar 2020
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    Well, letís try one more time.

    Best lifts prior to March 2017: squat 601, bench 420, deadlift 720. Total 1725 @198. Ruptured quad tendon in March 2017. Tried to resume training and that didnít work out so well. Got an MRI in January 2018 which showed a large residual or recurrent tear in the tendon as well as a delaminating injury to the cartilage in my patellofemoral compartment. The original injury caused this damage, but the doc didnít catch it because he only did an US to diagnose the tendon rupture.

    In March 2018 I underwent another repair of the quad tendon, microfracture of the trochlear groove, and PRP injection. I didnít try to train for a long time. Long story somewhat shorter, the tendon repair feels strong. I canít do anything where my knee comes forward, however, due to the cartilage damage. I recently resumed box squats and have worked up to 315x10. Iíll never squat above this weight. However, I think Iím well enough to give a deadlift only meet a shot. Iíll squat 1 set every 2-4 weeks, and focus most of my training on pulls and upper body work.

    So...had my first deadlift workout since March 2018 yesterday:

    1/5
    Beltless deadlift 405x10, 495x5 pretty easy
    Snatch grip DL 315x5, 405x5
    Bench (paused) 315x5,5,5

    Wasnít sure how much weight to use. Was only planning 405 on deadlifts but really surprised myself. 600 would go right now. Iíve been farting around with some lighter benching at my apartment, so I knew what to start with there. The bench was pretty hard.
    Last edited by KyleMask; 01-06-2019 at 09:22 AM.

  2. #1982
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    Good to see you posting here again, Kyle. Happy to see you are feeling well enough to train again!

  3. #1983
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    Thanks, John!

    1/7
    Chins bwx8, bw+30x6,6,6, bwx8
    Single leg machine leg press 2x10
    Machine rows 3x5

  4. #1984
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    1/8
    Press 205x5,5,5 felt off balance
    3 ct bench 315x3,3,3

  5. #1985
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    1/11
    Deadlift 515x8
    Snatch grip DL 405x5, 425x8
    Press 225 3x3
    One arm BB row 115 3x10
    Pulldowns 2x10
    GHR 3x10

    Had maybe 2 in the tank on DL but didnít want to push it in my second workout back. Can tell the spine isnít accustomed to the compressive force associated with moderately heavy weight. Will just progress pulls 10-20 lbs/week for a minimum of 5 reps as long as Iím leaving 1 rep in me.

  6. #1986
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    1/14
    Box squat 315x12
    Leg press 4 plates per side (pps) 3x10
    GHR 3x10

  7. #1987
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    1/15
    Pause bench 315x3, 325x3, 335x5, 335xtore some fibers in left pec on 3rd rep eccentric

    Chins bwx10, bw+20x5, bw+40x5,5,5

    Press 135x15

    BB row 185 3x10

  8. #1988
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    1/18
    Deadlift 525x8
    SGDL 405x5, 435x5
    DB row 110 3x10
    Pulldown 3x5
    Bench 95 3x20

  9. #1989
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    Took a few weeks off after the last workout for a couple of reasons. My knee didnít react well. I was in a load of pain the following day and it buckled on me while walking to lunch with my wife. I almost fell. It stayed really painful for about two weeks, much too painful to train. Then my grandmother died, so I had to go to MS. On top of that, my pec is still tender.

    Anyhow, I think the culprit as far as my knee is concerned is the squat. Given my injury and training history and the effect on my knee, squats are no longer appropriate. I went into that last deadlift workout already with severe knee pain from squats earlier in the week. The sensation was the exact same as before I ruptured the quad tendon previously.

    After a few weeks off, the pain subsided enough to pull 495x5, and then 505x5 last week. I didnít have any pain (in addition to what I normally have) after these workouts. I MAY be able to deadlift as long as I donít squat. However, I must stick with exercises that donít cause pain and decreased functioning for days/weeks after.

    I also question how heavy Iím willing to bench anymore. Given that Iím in my late 30s and have torn both pec muscle bellies multiple times, Iím going to rupture a tendon if I continue benching heavy. Itís a question of when. After my second knee surgery, I didnít bench for 4 months. However, I did 150 push-ups a day over the course of 3 sets. My first day back on bench, I did 225x20. I can stay pretty damn strong by benching high reps in the 225-275 range without the risk that comes with heavy weights. I can also stay pretty damn strong by just doing presses and push-ups.

    So, squats are definitely out. Benches may be out or may be light. Deadlifts, leg presses, presses, chins, and rows will be the foundation of what I do from here out. Iíd like to pull 7 in a meet one more time, but I canít make any promises. Iíll start back logging my workouts this week.

  10. #1990
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    Sorry to hear about your recent troubles, Kyle. Looking forward to seeing you get back at it.

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