Today I tested my injured knee by doing some goblet squats with my 24 kgs kettlebell. I know from the swings that as long as my knees tracked over my feet there would be no pain, and there wasn't. I didn't go ass to grass on the squats, but just below parallel was doable.
9-05-11
-100 kb swings
-50 goblet squats
-2x30 secs kneeling roll-out holds
9-04-11
-200 kb swings
-4x10 circular pull-ups
Circular pull-ups are the next step beyond off-set negatives as they comprise an off-set concentric pull-up with the eccentric off-set negative. Your body essentially traces a circle parallel to the plane of the pull-up bar. I had planned on doing 100 of these, as they were "only" bodyweight, but I underestimated how difficult the off-set concentrics turned out to be.
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PUP:
460 bw
68 weighted (24 kgs)
25 weighted (25.2 kgs)
30 weighted (40.8 kgs)
20 weighted (42 kgs)
Showing posts with label MCL tear. Show all posts
Showing posts with label MCL tear. Show all posts
Monday, September 5, 2011
Friday, August 26, 2011
Getting on with the MCL tear
I'd like to say that the MCL tear isn't impacting my training, but that would be a lie. I'm off Sambo, which I don't like one bit. I'm also cautious about the things I do. I haven't rowed. Forget about squats and burpees. I have been able to continue with kettlebell swings and overhead pressing hasn't been impacted too much. The pull-up project hasn't suffered.
8-22-11
-10x10 bw pull-ups w/ off-set negs
Started off the week with a lot of pull-ups. I've done this many before (100 burpees and pull-ups) but the off-set negs set these apart.
8-23-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP
I started mixing up the grips, doubles as well as singles on the swings. With the singles, I place my thumb over my index finger so as not to fatigue the grip and send the kb soaring.
8-24-11
-20 bw pull-ups
-20x1 weighted pull-ups (40.8 kgs)
8-25-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP
8-26-11
-5x5 weighted chin-ups (24 kgs)
-3x10 bw pull-ups on the Rock Rings w/off-set negs
-100 kb swings
-3x10 kneeling roll-outs w/10 secs holds/rep
Didn't have 200 kb swings in me today. I'm pleased the 5x5 chin-ups with my KB felt easier than previous workouts. I'll try doubles with 40.8 kgs next time. I stuck with kneeling roll-outs as I wasn't sure how the MCL tear would deal with my kneeling to standing variation.
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PUP:
320 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)
8-22-11
-10x10 bw pull-ups w/ off-set negs
Started off the week with a lot of pull-ups. I've done this many before (100 burpees and pull-ups) but the off-set negs set these apart.
8-23-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP
I started mixing up the grips, doubles as well as singles on the swings. With the singles, I place my thumb over my index finger so as not to fatigue the grip and send the kb soaring.
8-24-11
-20 bw pull-ups
-20x1 weighted pull-ups (40.8 kgs)
8-25-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP
8-26-11
-5x5 weighted chin-ups (24 kgs)
-3x10 bw pull-ups on the Rock Rings w/off-set negs
-100 kb swings
-3x10 kneeling roll-outs w/10 secs holds/rep
Didn't have 200 kb swings in me today. I'm pleased the 5x5 chin-ups with my KB felt easier than previous workouts. I'll try doubles with 40.8 kgs next time. I stuck with kneeling roll-outs as I wasn't sure how the MCL tear would deal with my kneeling to standing variation.
---------------------
PUP:
320 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)
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