10 Nov Paul Oneid – Bodybuilding and Rehab 11.10.2015
After a number of months dealing with knee and hip pain, it was revealed that I have a torn lateral meniscus in my left knee, which requires arthroscopic surgery. I am currently scheduled to have the surgery on December 4th. Training until then is devoted to hypertrophy, as I likely will not compete until the summer. My goal right now is to put some size on my upper body and to balance out my lower body in order to facilitate the post surgery recovery. I am still working with Scott Paltos for my nutrition as well as some jacked and tan workouts.
Training this week went really well. Even though I am not doing the squat, bench or deadlift, I am still getting quality work in doing things that target my weaknesses. The bodybuilding work is a nice break as well.
Monday – Bench
Floor Press – up to 345x4x2sets@7RPE
Close grip incline – 4×10
DB Shoulder press, lateral raise, reverse fly – 4x12ea
Pressdowns 4×20/ Curls – 4×12
Pec Deck – 4×15
Tuesday – Lower Rehab
Terminal Knee Extension – 100reps per side
Anderson Good Morning – up to 315×3@7RPE
*set the pins nice and low to force me to hinge… My back has always been a weak spot because of how upright I squat and deadlift
Low Box Step ups – 4x6ea
Banded Hamstring Curls – 100reps per leg
KB Swing – 5×10
Wednesday – Upper Back
BB Rows – 5×8
Wide Lat Pulldowns – 4×10
T-Bar Row/ Hammer strength high row – 4x12ea
Reverse pec deck/ Seated row with rope – 4x20ea
Run the rack shrugs – 10reps per 10lbs starting at 100lbs (yes I shrugged the 10’s hahah)
Thursday – Took a nap with Meatloaf
Friday – Lower Rehab
Banded Leg Extension – 4x20ea
Rack Pull – up to 535×3@7RPE… This felt awesome!
RDL with Hip Circle – 295x12x3sets *this was so awful. My hips are embarrassingly weak
GHR – 3×8 *again, very weak
Swiss Ball Rollout – 5×20
Banded Hamstring curls – 20 each leg/ 20 seated x2 sets
Saturday – Bench
Shoulder Saver pad Bench (feet out) – up to 355x3x2sets@7RPE
Close Grip Bench – 4×8
Dips – 4×10
Lateral raises – 4×12
Machine Shoulder press – 3×20
Machine lateral raises – 3×12
Pec Dec – 2×15
*did 4×20 leg extension between sets
Sunday – Upper back (again)
Lat Pulldown – 4×10
Hammer High Row – 4×12
Hammer Row – 3×5/5/5 each grip
Facepulls/ Reverse flies – 4x20ea
Straight arm pulldown/ low row – 3x20ea
Some take away points here:
- If you want to move better, you need to engrain the proper patterns daily. EVERY DAY before training I do the following, before my specific warm up:
- Hip circle for at least 200 total steps, mixing it up
- supine alternating hip hikes (QL activation)
- Side Lying clams
- Lateral Leg raises
- Single Leg Glute bridge
- Glute bridge iso hold
- McGill Big 3
- Leg extensions or TKE’s
- I have some glaring weaknesses in my lower body. Hip external rotation is pretty darn weak, but at least it is even on both sides now. My hamstrings are strong with hip extension, but in knee flexion they are non-existent. I believe this to be the root cause of my knee issues. The hamstring stabilizes the knee in flexion. Since I squat so upright, I have gotten away from loading my hamstrings properly and hinging at my hips. That leaves knee stability to my quad alone. It clearly got overworked, which is why my MRI revealed some tendonopathy in my patellar tendon, as well as the meniscus tear… and a ganglion cyst, but whatever (WHAT A MESS!).
- None of my accessory work is heavy. I take very short rests and focus on moving the weight properly. I fatigue, but that is mostly because I am fat lol. With the exception of the lower body days, I am in and out of the gym within an hour and a half including my rehab and warm up.
- I am 4 weeks out from surgery. After the surgery, I will likely not be able to lift for about 1-2 weeks (DELOAD). My plan is to use the same weights for my main movements, but add a set each week. The goal is to work hard, but be pain free and move it properly. That is why I am sticking with the 7RPE. Once I am able to get back in the gym, we shall see what they new approach will be. I haven’t thought that far ahead.
- Even though it may seem like I am doing a lot of work, which I am, it all has a purpose and a plan. There is a method to the madness. I know that this is A LOT more than what Brian is comfortable with me doing, and he has voiced that, but we have compromised. When it comes time to begin training properly again, he knows I will follow his plan to a T.
- If I do everything right and prepare myself for the surgery, I am hoping to ease my recovery. My only goal is to be able to squat 135 pain free Feb 1.
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