Tuesday
lower
Deadlift
135x10
225x8
315x5
380x3
435x3
490x8
Box Squats
To a high box
135x5
225x5
315x10x3
405x5
Reverse Hyper
Lots
Weighted Situps
25x15x3
Tabata
KB swings
44kg
Grip
#2 COC
15 both hands
20 both hands
Not bad! I was happy that I was able to pull today. My doc called today and told me that I should have my knee in a complete immobilizer brace for 4 weeks. Nope! The higher than normal box squats were so that I can get some quad work and knee movement under load while keeping that injury on my patella away from bone on bone contact while it heals. As long as it doesn't hurt...I'm doing it
Out-Work
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday
Press
Bench
135x10
185x8
210x3
240x3
270x9 (PR?)
w/ slingshot
300x8
Pullups
50
Blast Strap
Tricep Ext
A lot
Pallof Presses
A lot
Nice! I'm happy with my bench. I didn't have much shoulder pain, and I think that, since I'm such a hardcore bench presser, 270 for 9 is a PR! Ha! My knee is doing better. I was able to jog this morning, but squats still hurt. I'm going to pull tomorrow and try some high box squats. Hope it works!
Press
Bench
135x10
185x8
210x3
240x3
270x9 (PR?)
w/ slingshot
300x8
Pullups
50
Blast Strap
Tricep Ext
A lot
Pallof Presses
A lot
Nice! I'm happy with my bench. I didn't have much shoulder pain, and I think that, since I'm such a hardcore bench presser, 270 for 9 is a PR! Ha! My knee is doing better. I was able to jog this morning, but squats still hurt. I'm going to pull tomorrow and try some high box squats. Hope it works!
Saturday, November 27, 2010
Friday
Deadlift
315x5x3
355x5
405x5
460x5
Core
Suitcase Holds
200x30sx2
Weighted Situps
Weight behind head
10#x20
20#x20
Grip
COC 1.5xlots
Recovery: Fat man rows, Military
Just trying to keep my knee healing, but still keep myself sane. Last session I couldn't do 315 due to knee pain, but today it wasn't bad. 405 was iffy, and my last weight for my 5 week was 460 so I decided to just go for it. I was feeling a bit of a twinge so I called it at 5 and got out. Very happy that I could pull today though!!
Deadlift
315x5x3
355x5
405x5
460x5
Core
Suitcase Holds
200x30sx2
Weighted Situps
Weight behind head
10#x20
20#x20
Grip
COC 1.5xlots
Recovery: Fat man rows, Military
Just trying to keep my knee healing, but still keep myself sane. Last session I couldn't do 315 due to knee pain, but today it wasn't bad. 405 was iffy, and my last weight for my 5 week was 460 so I decided to just go for it. I was feeling a bit of a twinge so I called it at 5 and got out. Very happy that I could pull today though!!
Friday, November 26, 2010
Thursday
OHP
135x10
135x5
155x5
175x10
Deadlift
225x5
315x5 (ouch)
Pullups
BWx6x10
Not a bad day, I got the results back from my ortho guy. He looked at me and said, "You should probably not squat or have a load on your knees for ever". Then he looked at my face and said, "Buuuut, I can tell that you won't do that" (no shit), "So keep off it for a year". I must have just looked at him like he had a dick growing out of his face because he followed it up with, "Buuut, I can see you probably won't go for that either." (you think?) So he said "Stay off it for 6-8 weeks" I said...is that as low as you can go? (It was like we were haggling down a price!) Then he finally conceded and said ok as long as it doesn't hurt you can do what you want. (That's more like it!) Time for Turkey!!!!
OHP
135x10
135x5
155x5
175x10
Deadlift
225x5
315x5 (ouch)
Pullups
BWx6x10
Not a bad day, I got the results back from my ortho guy. He looked at me and said, "You should probably not squat or have a load on your knees for ever". Then he looked at my face and said, "Buuuut, I can tell that you won't do that" (no shit), "So keep off it for a year". I must have just looked at him like he had a dick growing out of his face because he followed it up with, "Buuut, I can see you probably won't go for that either." (you think?) So he said "Stay off it for 6-8 weeks" I said...is that as low as you can go? (It was like we were haggling down a price!) Then he finally conceded and said ok as long as it doesn't hurt you can do what you want. (That's more like it!) Time for Turkey!!!!
Tuesday, November 23, 2010
Sunday, November 21, 2010
Past couple days:
I got an MRI on my Left Knee to see if I can figure out what is happening. I have an appointment with one of my Ortho Guys (yeah I have more than one) on wednesday morning. Here is what the results were from the imaging center:
Impression:
1. Focal full thickness cartilage fissuring and irregularity medial patella facet.
2. Disruption of femoral attachment medial patellofemoral ligament.
3. MCL Strain
4. Small anterior lateral femoral condyle bone contusion.
5. Abnormal increased T2 signal intensity within the anterior horn lateral meniscus consistant with contusion or small tear.
6. Moderate joint effusion
7. ruptured popliteal cyst.
8. Shallow trochlear groove suggesting mild dysplasia.
What does this all mean?
It looks like a lot, but I'm feeling much better now. The best news is that there is no cruciate ligament damage. That would mean 6 months of rehab. Depending on what my ortho finds I could luck out and not need any surgery. I would say worst case scenario right now if I do have a lateral meniscus tear or patellar defect that warrants surgery, I would be out a month and a half tops.
What am I doing right now?
I've been mostly working on ROM because this patellar stuff hurts like a bitch. Every time I bend my knee under a load past about 45 degrees I almost drop. I can bend it almost all the way right now, unweighted, and I have full extension so all these are big + signs.
What about lifting?
Thursday I tested my bench max and hit 325. I think this is a PR since I never train bench. I will be implemementing 5/3/1 to see if I can magically become good at benching and we'll see how that goes. I set my max at 300 just to see. I'll go through the first two weeks as a build up and start my real Week I in december. I also will be doing the 5/3/1 scheme for strict overhead to see if I can build up. My goals are 400 for bench and 300 for strict overhead. Do I have a long way to go? Oh yeah. These are definitely long term goals. I also plan on testing the deadlift and my knee. I feel like since I don't have to bend it very far to get to the bar, I may be able to keep my DL moving even with the knee injury. Squats are definitely out for a while so DL will be my main lower exercise.
Yesterday was a kettlebell day and I just worked with the 35 and did a myriad of sillyness until I was breathing heavy and sweating, then I did a little bit more and called it a day. I was cold and my knee hurt.
I got an MRI on my Left Knee to see if I can figure out what is happening. I have an appointment with one of my Ortho Guys (yeah I have more than one) on wednesday morning. Here is what the results were from the imaging center:
Impression:
1. Focal full thickness cartilage fissuring and irregularity medial patella facet.
2. Disruption of femoral attachment medial patellofemoral ligament.
3. MCL Strain
4. Small anterior lateral femoral condyle bone contusion.
5. Abnormal increased T2 signal intensity within the anterior horn lateral meniscus consistant with contusion or small tear.
6. Moderate joint effusion
7. ruptured popliteal cyst.
8. Shallow trochlear groove suggesting mild dysplasia.
What does this all mean?
It looks like a lot, but I'm feeling much better now. The best news is that there is no cruciate ligament damage. That would mean 6 months of rehab. Depending on what my ortho finds I could luck out and not need any surgery. I would say worst case scenario right now if I do have a lateral meniscus tear or patellar defect that warrants surgery, I would be out a month and a half tops.
What am I doing right now?
I've been mostly working on ROM because this patellar stuff hurts like a bitch. Every time I bend my knee under a load past about 45 degrees I almost drop. I can bend it almost all the way right now, unweighted, and I have full extension so all these are big + signs.
What about lifting?
Thursday I tested my bench max and hit 325. I think this is a PR since I never train bench. I will be implemementing 5/3/1 to see if I can magically become good at benching and we'll see how that goes. I set my max at 300 just to see. I'll go through the first two weeks as a build up and start my real Week I in december. I also will be doing the 5/3/1 scheme for strict overhead to see if I can build up. My goals are 400 for bench and 300 for strict overhead. Do I have a long way to go? Oh yeah. These are definitely long term goals. I also plan on testing the deadlift and my knee. I feel like since I don't have to bend it very far to get to the bar, I may be able to keep my DL moving even with the knee injury. Squats are definitely out for a while so DL will be my main lower exercise.
Yesterday was a kettlebell day and I just worked with the 35 and did a myriad of sillyness until I was breathing heavy and sweating, then I did a little bit more and called it a day. I was cold and my knee hurt.
Thursday, November 18, 2010
Nationals Write Up
Where do I even start...
This was the most messed up lead in to a major contest I've ever had. I mean messed up! We are talking trashed, lost, broken, beat up, brained, fragged, lit, kicked, shit, blitzed, mega double super quarter pounder 2x4 destroyer beat up. Fuck.
Here's the run down. I started focusing on NAS nationals about 12 weeks out. I put together a pretty good plan to get where I needed to be. Things were moving right along and I was pleased with progress (as pleased as I get with progress...which usually is "this is progress...but IT'S NOT ENOUGH). When I was about 3 weeks out, I was pressing the axle with sub contest weight and my right (check this right) knee blows up. Nothing too bad, a second degree MCL tear with some possible meniscus damage from previous injuries popping up. I'm pissed because this is the number 2 thing I don't need right now (poop joke). What is number 1 you ask? Read on my friend, read on...I am dealing with this knee injury, I've done it before; lots of ice, strengthening, rehab, ibuprophin, proteins, blah blah blah. My awesome family was kind enough to dust off my old braces and send them out (thanks for that and everything else guys, I couldn't do it without you) so I'm dealing. I just cut down on the pressing, which was not what I needed to be doing 3 weeks out, my plan was to peak at this point and ride into nationals with some decent numbers. I also had to drop the moving events, this will come into play later. So I basically had the deadlift, the stones, and some strict pressing. So guess what I did? Deadlift, stones, and strict pressing. The car deadlift is feeling great, I pull 800 for 10 which I was feeling was going to be pretty close to the car weight at nats. Then, the Number 1 thing I didn't want to have happen...happened. My back fucked itself. I was loading the giant 400 pound stone Jesse made and I get it almost lapped and I feel like somebody jammed a broadsword in my low back. I drop the stone and immediately lay down and take stock. The next day was horrible. I could barely walk, I think I slept like 2 hours that night because it hurt so bad. So lets see where I am at this point 2 weeks out of nationals...
Torn MCL no moving events, sword wound in back, no loading or static events. What the fuck am I supposed to do for the next 2 weeks!? So I didn't do anything...
That's not completely true, I did rehab for 6 hours a day and finally was able to do some training the weekend before nats, but it was very light and I just hoped I'd make it through the first day!
My goal officially went from top 3 at nationals to just making it through the first day. Talk about re-prioritizing the entire past year!
So now on to the contest.
I was heavy going in to the final week so my plan was to cut weight the day of weigh ins (coincidentally, I will never cut weight again...it's in writing). I had like 3 pounds to lose so I decided that I would have breakfast and then not eat or drink much until after weigh ins. I had to be 265 or under. When I stepped on the scale I was 260...oops, I was so thirsty and hungry from the flight, I should have remembered from my last flight that weight tends to fall off when I fly, it must get sucked out with the pressure changes or something. So Sarah and I tackle the buffet at the Grand Sierra, I was way more thirsty than anything, but I managed to force down 2 or 4 plates of food and 3 giant drinks. Not bad, I was feeling more human, so we went to bed and I had no trouble sleeping (generally not a good sign).
The events for day one went like this:
Yoke/sandbag 800/250 for 60'
I had been getting this in training prior to my self destruction with no drops and the best I've ever done. What do I do at contest? 1 drop and finish the whole thing in 30s. Not bad, but way less than I am capable of.
Monster Dumbell 185 C&P for reps
The best pre-destruction reps I had was 5 I think. I managed 3 here. This didn't make me happy
Car Deadlift
This was by far the second most disappointing event I have ever done. I knew that if I could get the first rep up, I would be fine and could bang out at least 5, but the first rep didn't even budge. I was so pissed I couldn't even see straight. I burst blood vessels in my eyes trying to get that up, but it was glued to the ground.
The first day was decent, but to end with a 0 on the DL really put me in a very angry place. I know/knew what went wrong as soon as I got back to the hotel room and sat down to think.
Things I did wrong at NAS Nationals '10 day 1: By Chuck Kasson (in order of importance)
1) Warm up and stay warm throughout the day. I was cold when I went to press the DB and really cold when it was DL time it's no wonder I sucked at both.
1) Get amped! It's the goram national championships! I think subconsiously I just wanted to make it through the day...I wasn't psyched up at all...this is evident by my ridiculously good nights sleep the night before. I usually can never sleep the night before a contest, not so here.
1) Get a better deadlift
1) Get an even better deadlift
1) Learn how to deadlift a car and not forget during nationals
I put what I learned on day 1 to good use on day 2. I knew I made it this far, I needed to let every ounce hang out and not hold anything back. So this was how I approached day 2.
Leave nothing, take everything.
I warmed up and moved the entire day, and it showed. I was up and ready for each event with a sweat going and my mind ready.
Axle Clean and Press 300
I hit 5 and should have got 6 this was better than training. I was happy, but should have had 1 more.
Keg Carry, Keg Carry, Sled Drag 230,250,700
I knew this could be a good event for me. I'm always quick on my feet and knew this would be an event to gain points. I ended up winning this event by like 3 seconds with a time of around 35 seconds. That was more like what I am capable of. Very happy with this, I just wish all my events could have been like this. I ate it on the final step of the sled drag and ended up on my back in the fence. Coincidentally this is the first time Dione Wessels has ever shown any concern for my well-being. Nice
Frame Carry 700
I knew I had to build on my momentum and continue my climb back up from day 1. I was sitting around 10th I think after day one and knew, mathematically, I still had a chance to get my original goal of top 3. This was one more bridge to cross, but it was a long one. I had only walked with the 700 pound frame probably twice and both times it took me more time to pick it than it did to walk the entire 60'. My goal was to pick it quick and then fly. I ended up with a time of 8.75 which smashed my previous best. I was very happy that I was able to battle back to be in contention and reach my goal. I knew it was up to the stones and that I had my destiny in my hands.
Stones
I was pumped for this. The sun was going down and it was getting cold, but I was warm and ready. I waited to put the tacky on until last minute since I had all my sweats and stuff on. The jack tack is great for cold weather and it was perfect weather for it. I generously applied it and was ready. The first stone flew up, then the second was no problem. I could see the guy next to me was faster on the first two, but my goal was all 5, so I was pacing because I knew there wouldn't be many guys to get all 5. I loaded the third and headed to the fourth, which was around 400 pounds. It flew up to my lap, and I repositioned my arms, tucked my chin and pulled. I could feel that I was a bit short and the stone ended up catching the lip of the platform. So I repositioned my right hand to push it up the rest of the way, because it never felt heavy, it was just not quite in the right spot, and when I twisted to the right to push it up I felt and heard my left knee buckle and crunch.
Fuck
I was livid.
There was throwing of things.
Some swearing.
More yelling.
I was so close. I know without a doubt in my heart that the final stone was going up. My first three counted though. I heard I was 1 point away from third in the 265s...but that hasn't been cofirmed.
What a weekend. I feel bad for Sarah, she really is my rock and I wanted her to have a great time on friday and saturday nights, but after ending both with very disappointing performances I'm sure I wasn't much fun to be around, and then with as much pain I was in on saturday night it wasn't too feasable to run around and stay up late in the casino. (I'm sorry, I promise I'll make it up to you!)
A special thank you to Sarah (Fiance!), my Family for coming up big when I needed them, my training partners and the whole Steel Jungle Crew, Jesse, Corey, Mac, Troy, Melissa, Joe, thanks for everything. If I left anybody out, I'm sorry. Send me hate mail and maybe I'll edit you in.
Only 1 more year until NAS Nationals '11
Where do I even start...
This was the most messed up lead in to a major contest I've ever had. I mean messed up! We are talking trashed, lost, broken, beat up, brained, fragged, lit, kicked, shit, blitzed, mega double super quarter pounder 2x4 destroyer beat up. Fuck.
Here's the run down. I started focusing on NAS nationals about 12 weeks out. I put together a pretty good plan to get where I needed to be. Things were moving right along and I was pleased with progress (as pleased as I get with progress...which usually is "this is progress...but IT'S NOT ENOUGH). When I was about 3 weeks out, I was pressing the axle with sub contest weight and my right (check this right) knee blows up. Nothing too bad, a second degree MCL tear with some possible meniscus damage from previous injuries popping up. I'm pissed because this is the number 2 thing I don't need right now (poop joke). What is number 1 you ask? Read on my friend, read on...I am dealing with this knee injury, I've done it before; lots of ice, strengthening, rehab, ibuprophin, proteins, blah blah blah. My awesome family was kind enough to dust off my old braces and send them out (thanks for that and everything else guys, I couldn't do it without you) so I'm dealing. I just cut down on the pressing, which was not what I needed to be doing 3 weeks out, my plan was to peak at this point and ride into nationals with some decent numbers. I also had to drop the moving events, this will come into play later. So I basically had the deadlift, the stones, and some strict pressing. So guess what I did? Deadlift, stones, and strict pressing. The car deadlift is feeling great, I pull 800 for 10 which I was feeling was going to be pretty close to the car weight at nats. Then, the Number 1 thing I didn't want to have happen...happened. My back fucked itself. I was loading the giant 400 pound stone Jesse made and I get it almost lapped and I feel like somebody jammed a broadsword in my low back. I drop the stone and immediately lay down and take stock. The next day was horrible. I could barely walk, I think I slept like 2 hours that night because it hurt so bad. So lets see where I am at this point 2 weeks out of nationals...
Torn MCL no moving events, sword wound in back, no loading or static events. What the fuck am I supposed to do for the next 2 weeks!? So I didn't do anything...
That's not completely true, I did rehab for 6 hours a day and finally was able to do some training the weekend before nats, but it was very light and I just hoped I'd make it through the first day!
My goal officially went from top 3 at nationals to just making it through the first day. Talk about re-prioritizing the entire past year!
So now on to the contest.
I was heavy going in to the final week so my plan was to cut weight the day of weigh ins (coincidentally, I will never cut weight again...it's in writing). I had like 3 pounds to lose so I decided that I would have breakfast and then not eat or drink much until after weigh ins. I had to be 265 or under. When I stepped on the scale I was 260...oops, I was so thirsty and hungry from the flight, I should have remembered from my last flight that weight tends to fall off when I fly, it must get sucked out with the pressure changes or something. So Sarah and I tackle the buffet at the Grand Sierra, I was way more thirsty than anything, but I managed to force down 2 or 4 plates of food and 3 giant drinks. Not bad, I was feeling more human, so we went to bed and I had no trouble sleeping (generally not a good sign).
The events for day one went like this:
Yoke/sandbag 800/250 for 60'
I had been getting this in training prior to my self destruction with no drops and the best I've ever done. What do I do at contest? 1 drop and finish the whole thing in 30s. Not bad, but way less than I am capable of.
Monster Dumbell 185 C&P for reps
The best pre-destruction reps I had was 5 I think. I managed 3 here. This didn't make me happy
Car Deadlift
This was by far the second most disappointing event I have ever done. I knew that if I could get the first rep up, I would be fine and could bang out at least 5, but the first rep didn't even budge. I was so pissed I couldn't even see straight. I burst blood vessels in my eyes trying to get that up, but it was glued to the ground.
The first day was decent, but to end with a 0 on the DL really put me in a very angry place. I know/knew what went wrong as soon as I got back to the hotel room and sat down to think.
Things I did wrong at NAS Nationals '10 day 1: By Chuck Kasson (in order of importance)
1) Warm up and stay warm throughout the day. I was cold when I went to press the DB and really cold when it was DL time it's no wonder I sucked at both.
1) Get amped! It's the goram national championships! I think subconsiously I just wanted to make it through the day...I wasn't psyched up at all...this is evident by my ridiculously good nights sleep the night before. I usually can never sleep the night before a contest, not so here.
1) Get a better deadlift
1) Get an even better deadlift
1) Learn how to deadlift a car and not forget during nationals
I put what I learned on day 1 to good use on day 2. I knew I made it this far, I needed to let every ounce hang out and not hold anything back. So this was how I approached day 2.
Leave nothing, take everything.
I warmed up and moved the entire day, and it showed. I was up and ready for each event with a sweat going and my mind ready.
Axle Clean and Press 300
I hit 5 and should have got 6 this was better than training. I was happy, but should have had 1 more.
Keg Carry, Keg Carry, Sled Drag 230,250,700
I knew this could be a good event for me. I'm always quick on my feet and knew this would be an event to gain points. I ended up winning this event by like 3 seconds with a time of around 35 seconds. That was more like what I am capable of. Very happy with this, I just wish all my events could have been like this. I ate it on the final step of the sled drag and ended up on my back in the fence. Coincidentally this is the first time Dione Wessels has ever shown any concern for my well-being. Nice
Frame Carry 700
I knew I had to build on my momentum and continue my climb back up from day 1. I was sitting around 10th I think after day one and knew, mathematically, I still had a chance to get my original goal of top 3. This was one more bridge to cross, but it was a long one. I had only walked with the 700 pound frame probably twice and both times it took me more time to pick it than it did to walk the entire 60'. My goal was to pick it quick and then fly. I ended up with a time of 8.75 which smashed my previous best. I was very happy that I was able to battle back to be in contention and reach my goal. I knew it was up to the stones and that I had my destiny in my hands.
Stones
I was pumped for this. The sun was going down and it was getting cold, but I was warm and ready. I waited to put the tacky on until last minute since I had all my sweats and stuff on. The jack tack is great for cold weather and it was perfect weather for it. I generously applied it and was ready. The first stone flew up, then the second was no problem. I could see the guy next to me was faster on the first two, but my goal was all 5, so I was pacing because I knew there wouldn't be many guys to get all 5. I loaded the third and headed to the fourth, which was around 400 pounds. It flew up to my lap, and I repositioned my arms, tucked my chin and pulled. I could feel that I was a bit short and the stone ended up catching the lip of the platform. So I repositioned my right hand to push it up the rest of the way, because it never felt heavy, it was just not quite in the right spot, and when I twisted to the right to push it up I felt and heard my left knee buckle and crunch.
Fuck
I was livid.
There was throwing of things.
Some swearing.
More yelling.
I was so close. I know without a doubt in my heart that the final stone was going up. My first three counted though. I heard I was 1 point away from third in the 265s...but that hasn't been cofirmed.
What a weekend. I feel bad for Sarah, she really is my rock and I wanted her to have a great time on friday and saturday nights, but after ending both with very disappointing performances I'm sure I wasn't much fun to be around, and then with as much pain I was in on saturday night it wasn't too feasable to run around and stay up late in the casino. (I'm sorry, I promise I'll make it up to you!)
A special thank you to Sarah (Fiance!), my Family for coming up big when I needed them, my training partners and the whole Steel Jungle Crew, Jesse, Corey, Mac, Troy, Melissa, Joe, thanks for everything. If I left anybody out, I'm sorry. Send me hate mail and maybe I'll edit you in.
Only 1 more year until NAS Nationals '11
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