Training for 2009 USAPL Raw Nationals [Archive]

Gary Gibson

03-13-2009, 12:58 AM

According to "that damned chart" I should program SQ and DL like an advanced athlete, but BP and PR like an intermediate. I figured to be on the safe side, I'd start everything at novice, but quickly move along in programming as soon as my gains started to slow.

I ended spending just a week with daily progression, but now I'm at an "advanced novice" stage with this "each lift twice per week" schedule. Moving on to the Texas Method soon. Will probably stay with that for bench and press, but I suspect I'll have to be a bit more clever about my SQ and pull programming.

So far:

2/26/2009
SQ 45x5x2, 95x5, 135x5, 185x3, 205x1, 225x5x5 (medium)
BP 95x5, 135x5x3 (easy) full pauses
PR 45x5, 65x5x5 (easy)
CU +0x5x3

2/28
SQ 45x5x5, 135x5, 185x3, 235x5x3 (medium)
PR 45x5, 75x5x5 (medium)
BP 45x5, 145x5x3 (medium) full pauses
Sumo 315x3, 365x5 (medium) switch mixed grip on rep 4,

weighing 164

Touch and Go BP, Beltless SQ and DL

3/2
BP 45x5, 95x5, 135x3, 155x1, 165x5x5
PR 45x5, 65x5, 85x5x5
CU +10x5x5

3/3
SQ 45x5x2, 135x5, 185x3, 225x1, 245x5x5

3/5
PR 45x5, 65x5, 95x5
BP 45x5, 95x5, 135x5, 175x5x5
PU x5x3

3/6
SQ 45x5x2, 95x5, 135x5, 185x3, 225x1, 255x5x5

3/9
BP 45x5, 95x5, 135x5, 155x1, 180x5x5
PR 45x5, 65x5, 100x5x3
CU +20x5x5

3/10
SQ 45x5, 95x5, 135x5, 185x3, 225x1, 265x5x5
SLDL 135x5, 205x3, 275x8

3/12
PR 45x5, 65x5, 85x3, 95x1, 105x5x5
BP 45x5, 95x5, 135x3, 155x1, 185x5x2, x4 missed a rep
PU x5x5

weighed 163.5. Hams on fire all day till I did unweighted SLDL for reps.

What do you weigh? What are your lifts and what does your training look like? Don't worry 'bout hijacking the thread; it's here to help me learn and good input is solicited.

KSC

03-13-2009, 02:00 PM

Right now I'm around 235.

Squats (raw, belt only)
1rm = 500 lbs

Bench (raw)
1rm= 385

Deads (raw)
1rm = 520

Press = 250

My training kinda morphs a little as I go along but the same basic plan is the same. Sometimes I go fullbody 3 x week, but most of the time I have to divide up into upper and lower to fit my schedule.

I periodize my training using the two steps forward one step back method that is discussed in practical programming, but I have adjusted the percentages a bit to fit my individual recovery patterns and was introduced to the method by coach Mike Conroy from USA Weightlifting.

I follow somewhat of a westside template, where I have a heavy day and a speed day for most of the training cycle, but my heavy days are not true ME. Depending on the phase of the program I do something like 5x5 or heavy triples/doubles/or singles for sets across. Assistance work is programmed to bring up what I view as my weakest lift. Right now my weakest lift is by far my deadlift so my assistance work is geared toward bringing up that lift.

Here is roughly the program I am currently using for the NASA South Texas State in May:

Day 1 - Heavy Bench

Bench 5 x 1-5 (depending on phase), 1 back off set - 225-275 for max reps
BB Rows 5x5, back off 1-2x12-15
Triceps - optional, usually blow this off

Day 2 - Heavy Squat

Squats 5 x 1-5
Goodmornings 3 x 6-8
Abs

Day 3 - Speed Bench + Heavy Press

DE Bench 10 x 3 (50-60%)
Press 5 x 2-5 (depending on phase), back off 1-2 x 10-12
Pull Ups and/or Pulldowns - lots
Triceps - usually blow this off too

Day 4 - Speed Squat + Deadlift

Box Squat 12 x 2 x 50-60%
Speed Pulls 5 x 1 x 60%
Conventional Deadlifts 1 x 1-5
Powershrugs 3 x 6-10
Reverse Hypers 3 x 10 (been inconsistent with these)

Emphasis on BB Rows, Goodmornings, and Powershrugs as my assistance exercises are what I hope will help drive improvements on the deadlift. I'm also gonna start doing more band work on my box squatting.

Gary Gibson

03-13-2009, 05:02 PM

You are pretty damned big and strong. Is your pull's nearness to your squat a matter of your anthropometry? Notice mine is a lot higher than my squat and double my bench, even in my weaker CV stance. Everything I do to bring my squat up pushes my DL up almost as much so the distance betwixt the two stays pretty constant.

I tend to let the program morph, too, and it's usually so I don't burn myself out and regress. Never because I don't want to squat more often and add weight to the bar. I think I'll end up with something similar. Heavy BP day, Heavy SQ/DL day, then light BP day and light SQ/DL day.

3/13
Sumo DL 225x5, 315x3, 385x5 (hook grip 4, mixed 1)

Gary Gibson

03-13-2009, 06:11 PM

I just read your journal.

5'4" 220?

I'm guessing your proportions favor the squat over the dead.

KSC

03-13-2009, 09:15 PM

Ya....and now I'm 5'4, 235 lbs. Didn't realize I was fucked up for deads until I went to Rips BB Cert, and he informed me that I had long femurs in relation to my upperbody and should be eliminated from the gene pool.

Gary Gibson

03-13-2009, 11:45 PM

Gary Gibson

03-14-2009, 10:15 PM

Heading into a new week. Just had my first missed rep on BP last time. Progression going to be weekly.

Heavy 5x5 BP, medium 3x5 OHP, heavy 5x5 Chin
Heavy 5x5 SQ, (relatively light) 3x5 PC (and/or KB snatch)

Heavy 5x5 OHP, medium 3x3 BP, light 5x5 Pull up
Light 3x5 SQ, medium 3x5 SLDL or Heavy 1x5 Sumo

Alternating heavy bench and heavy press in the top spot.
Alternate heavy sumo for 3x5 SLDL each week.

I was very tempted to stick to the Texas Method thrice weekly protocol, but the twice weekly set up let's me really focus on going heavy on the two presses, the squat and the pull once per week (heavy sumo is only once every other week by design) while allowing me to squat only twice per week.

Someone on some board wrote "I have to accept that there are two athletes in me: a well-conditioned intermediate in the upper body and a novice in the lower body." I think that applies to me here, but in reverse. My SQ and DL need more careful consideration and more advanced programming while my presses and cleans can be treated in a more linear manner. So I won't be going "light" on BP or PR yet, but I may repeat weights on consecutive workouts. For example, I missed the last rep of 3x5x185 BP after heavy/hard 5x5x105 OHP, so I'll try 185 as my 5x5 weight when I do the BP fresh on Monday.

Enough exposition for now. Next entry after Monday Bench training.

K.Diesel

03-15-2009, 12:53 AM

Gary, congrats on your raw records at the Navy Open! I'm a USAPL lifter in MD, and am competing raw at the Richmond Open on April 11. This will be my 3rd meet, and 1st full raw meet - I did my 1st 2 w/a squat suit but no bench shirt. Toying with the idea of Raw Nationals as well. Definitely will be keeping up w/your thread, best wishes to you and will give any input if I think it can help.

Gary Gibson

03-15-2009, 03:32 PM

Thanks much, K.

Sorry you couldn't be in Annapolis, but I hope to see you at the Nationals. I haven't entered yet because I want to make sure that my lifts are actually moving up first. I need to add well over 100 lbs to my total to be competitive. *

I'll be keeping an eye on your journal, too. Good luck at your meet. I MAY get down there as a spectator. White lights!

*Toying with the idea of another run at Smolov base phase in June. That would add over 100 to my SQ+DL, but only if I'm ready for it.

Gary Gibson

03-16-2009, 02:15 AM

3/16/2009

BP 45x5x2, 95x5, 135x5, 155x3, 175x1, 185x5x5
OHP 45x5, 65x5, 95x3, 110x5, 100x5x2
CU +0x3, +30x5x5

Long rests between all sets, about 5 minutes, more toward the last sets of chins.

As I suspected, got all BP sets with 185 when fresh. 110x5 OHP was very hard tonight and I wonder if it's smart to attempt 110 as the work weight on Thursday.

Sleep schedule all messed up. Did this very early (1-3) Monday am. Will sleep early tonight and then SQ and PC tomorrow pm.

Gary Gibson

03-17-2009, 04:18 AM

3/17/2009 3am

SQ 45x5x5, 95x5, 135x5, 185x3, 225, 245, 275x5 failure, 295x2 failure, 315x0

Full Hanging Leg Raise x5, x4

Ran hard into my 5RM rather unexpectedly. I knew there was no way I was getting another set of 5 w/ 275 so I decided to pile 20 then 40 lbs on to see what I could do.

Not much.

Did some snatches with empty bar and then a lackluster clean with 135. No explosion left in me after 275x5 SQ, however, and I decided to up the volume with a burn set of 225. No energy available and just reracked without a single rep.

Real disappointment tonight. Sort of a surprise considering I eked out 265x5x5 just last week Tuesday. Sleep and nutrition are shit, so what can I expect.

Do I reset? Even with a reset, my chances of getting to 405 by July seem slim...

Smolov + Feduleyev? Tempting... Just enough time to start at 225x9x4 if I spend a week ramping my beltless 1RM to 325. Bench won't go anywhere, though.

Gary Gibson

03-17-2009, 04:44 AM

I could spend the next six weeks linearly progressing on the BP, OHP and chin up while I work triples, doubles and singles for the SQ. It would be nice to get to 205x5x3-5 BP, 125x5x3-5 OHP and +70x5x3-5 in the chin up before embarking on Smolov. Then I could mostly drop OHP, focus on upping the squat and maintaining a 235 touch-and-go bench/225 comp bench.

Gary Gibson

03-19-2009, 10:21 PM

03/19/2009

OHP 45x5, 65x5, 85x3, 105x1, 110x5x5
BP 45x5, 95x5, 135x3, 155x1, 175x1, 185x5x2, x4 (fail 5)
PU x6x4

Last set of OHP 110x5 was a lot stronger than I thought it would be. Have to consider very carefully if I want to go up to 115 next time.

BP was strong w/ 185 initially, but I failed with that last rep. Not too disappointed because I set a personal best with OHP.

Still can't press 24kilo kettlebell weighted to 59 lbs w/ left arm, however. One-arm press is a bit like a pistol and different muscles are emphasized in the unilateral version, but still...

Skinny PT who partial knee bends 135 in the smith worked bench next to me and outbenched me by 15 lbs on his set of 5. My bench really sucks.

I should be fine for 190x5x5 next week, however. Should probably press 112.5x5x5 next Thursday. Light SQ w/225x5x3 tomorrow, then SLDL heavy with 285 for sets of 5.

Gary Gibson

03-20-2009, 11:06 AM

3/20/2009

Belt goes on for last warm up and work sets from here on. DL slippers used for deads.

SQ 45x5x2
Power Snatch 135x1x2
SQ 135x5, 185x3, 225x1, 245x1, 255x5x3
Sumo 225x5, 315x3, 365x1, 405x5 (MOST EVER W/ 405)

Killed it today.

An explanation first.

Guy was setting up for deadlifts w/ 135 directly in front of the squat rack. He saw me eyeing him and putting on my squat shoes. "There's powerlifting downstairs, a whole room set up for it" he warned. I explained to him that that room was for weightlifting, that I didn't have access to it and that I was there to powerlift, i.e. squat, bench press, deadlift. I told him I'd wait. I warmed up with just a bar off a bench for SQ and then did a couple power snatches with the amount of weight he was using for deadlifts. He very quickly ran off.

Jumped right into SQ 135 which felt great. Pulled up the knee sleeves and put on the belt for 245. 255x5x3 was a little tiring, but entirely doable. Very happy with my form. Everything taken to a proper depth.

I was a little pissed at that guy getting in my way (deadlifting almost in the squat rack then getting snippy when someone who clearly wanted to squat came around). My anger had me sort of rushing through everything and I had to force myself to slow down. The sumo ramp up felt horrible, but I spent nearly ten minutes after the single with 365 just standing at the ready over the 405lb bar with my hands chalked. When I felt focused, I dipped down and pulled off a rep personal best!

BigJavs

03-20-2009, 11:53 AM

Man, I know how you feel waiting for the squat rack while people are using it to curl, shrug, 1/4 squats, 1/8 squats... My girlfriend got so frustrated one time while a guy was doing horrible quarter squats that she actually stood by the rack and said "You call that a squat?!" Needless to say, he wasn't kind enough to deload the barbell after he was done. haha

Gary Gibson

03-20-2009, 01:41 PM

I like your gf's style.

There were a couple of bigger guys with 300+ bench presses who used to use the rack to quarter squat 225. They've stopped doing that since my scrawny ass has started doing that weight below parallel as a ramp up to my work sets. These guys could tear me in two with their impressive upper body strength (some repping well over 3 plates for many reps), but they don't like to look bad when I outsquat them by 100 lbs on the bar and a foot and a half of depth. Of course, I hate benching while they bench because then I look silly.

Not to brag, but I have most of the gym conditioned to scurry away from the rack when they see me approaching. I went at a very different time today and this guy just didn't know the deal.

Gary Gibson

03-20-2009, 09:52 PM

Still feeling very good about today's performance!

I can't believe I was still able to power snatch 135. My technique was "no technique." Just pulled from a snatch grip start and didn't even bend my knees to catch, technically a "snatch grip long pull." Leads me to believe that if I were to brush up my technique for a couple of months, I could get well over a bodyweight competition snatch.

My right knee's plica has been acting up again. I got through today's session without a hitch, but I've had significant swelling of the plica since the tonus died down. Have been abusing Motrin and compression to get it back in line. Will start power icing the area this weekend.

Today's numbers lead me to believe that I will pull over 500 lbs in July. The trick is not to deadlift heavy too often. I've been doing it either once per week or once every two weeks. Next week, I will use SLDL for both Tuesday and Friday training, then hit sumo again the week after that. This should keep me fresh for the really heavy pulls.

My unwavering goal is to total at least 900 lbs with the SQ and DL as meet time approaches. If I can do that, then I will be competitive with a bench below 250. If not, then I'm going into the fight unarmed. It would be great if I could get my raw squat over 400 lbs, but I think it's more likely that I will come in a little under that while my sumo deadlift will be comfortably over 500. If I SQ over 400, my sumo will approach 550 and I would be very competitive in the 75kg class indeed.

Paul Stagg

03-21-2009, 03:04 PM

Gary - where do you train?

Gary Gibson

03-21-2009, 10:39 PM

I'm at Merritt's Downtown Athletic Club. I live and work just a few blocks away in lovely Mount Vernon, Baltimore. I'm a recent NYC transplant and I don't have a car, else I'd go train either in Dumbarton (where meets are held) or move out of B-more and closer to Matt Gary and Suzanne Hartwig-Gary's new facility (http://www.supremesportspt.com/) and train there.

Paul, I see that you are in B-more. Where do you train?

K.Diesel

03-22-2009, 04:48 PM

Hey, I didn't notice you 2 are actually in Baltimore! Perhaps a joint training session somewhere sometime? I train at the YMCA, usually 33rd St. but can go to any. Not exactly a powerlifters gym, but...
a) they let me do what I want in there (at least the city locations) - i.e. use chalk, bring bands, etc.
b) I recently started working there part time. trading 12 hours per week for a little extra money and basically free family membership (totally free if I stay 1 year)

Gary, have you been to SSPT? Matt and Sioux-z's place is fabulous. Anyone on this board would love it, check their website. They had a grand opening yesterday. I trained there a month ago and felt like the proverbial child in a candy store.

Gary Gibson

03-22-2009, 06:38 PM

Gary Gibson

03-23-2009, 12:58 AM

3/23/2009

BP 45x5x2, 95x5, 135x5, 155x2, 175x1, 190x5x3
OHP 45x5, 65x5, 95x3, 115x5x3
CU x5, +40x5x3

Everything went down to three sets tonight. Plan to add a day so I'm doing upper M, Th and Sa and lower on T and F. So cutting the x5x5 to a x5x3.

BP 190 for 5s was effin' hard. OHP w/ 115 for 5s was surprisingly doable. I'd been hesitant to go up that high, especially after BP, but the weights went up and the last set was the easiest.

CU w 40 for 5s was also tough.

Weighed a solid 165 and I'm fairly empty. Got my cups for power icing tonight. The horse liniment is on its way as are the means for me to get the synovial fluid in my troublesome right knee drained. I really shouldn't squat tomorrow...but I'm going to.

I also want to start my SQ/DL sessions with either power snatches or power cleans. The snatches felt so good last time (tee hee): great warm up for SQ and DL.

Paul Stagg

03-23-2009, 11:45 AM

What are the odds that three of us on this site would be in Baltimore?

Why don't you guys shoot me an email? My range is limited because I don't have a car. My goal is to get back to NYC before too terribly long and don't want to have to acquire a vehicle. So I've made it a point to have all my daily necessities (home, work, gym, groceries) within the same couple of urban acres.

How is Merritt for Plers? I live pretty much across the street from the one in Canton, but I'm afraid of metrosexuals, so I've never gone in. I train at what was the powerhouse in Golden Ring (right off Rossville and rt 40).

I'm kinda looking for a new place to train, hows the YMCA?

Gary Gibson

03-23-2009, 05:17 PM

How is Merritt for Plers? I live pretty much across the street from the one in Canton, but I'm afraid of metrosexuals, so I've never gone in. I train at what was the powerhouse in Golden Ring (right off Rossville and rt 40).

I'm kinda looking for a new place to train, hows the YMCA?

Metrosexuals can be scary. I hear if they bite you, you'll live forever, but you will be unable to squat or deadlift.

It's not that bad downtown. There's even a room devoted to Olympic lifting, but those guys bag on any sort of powerlifting pretty bad. If you don't squat Oly with knees way in front at the bottom, they'll let you have it. They do like people who are serious about learning the classic lifts to join them, however.

My Baltimore experience is very limited and I can't say what's going on outside of Mount Vernon and a small portion of Fells Point.

K.Diesel

03-23-2009, 10:57 PM

I'm actually interested in learning the olympic lifts, do those guys actually help you learn them?

The Y is decent, pretty much what you make it. I squat in one of the shoulder press racks (or the mini-power rack), and I've made due pretty well. Druid Hill is an older building and smaller, but more hardcore (as in prison) and old-school in terms of members than 33rd St. Dumbbells up to 150 now. They've actually had bench press competitions and other stuff at Druid before. I'm thinking of organizing one at 33rd this year (or bench/deadlift). 33rd is much more diverse: I work there, so does a competitive strongman. Competitve and aspiring bodybuilders, strongmen, college athletes lift there. I'm seeing more people deadlifting and doing variations of the oly lifts there. I'll take credit for this :), along w/the legacy of Locutus and also my ammonia buddy (see last entry on my thread).

Metrosexuals can be scary line..... that is one of the funniest things I've ever read!!!! Immortality at the cost of squatting and deadlifting - what a dilemna. But even worse might be living every day for eternity, and on New Years Day 48119, you'd still have the memory of being bitten by a metrosexual in your mind.

Locutus

03-23-2009, 11:32 PM

I found the 33rd St location more than suitable considering the price. Since I was living near the Homewood campus, I'd either walk or take the escort van.

I'd have to say, though, I'd only seen three people doing squats correctly there(me being one of them). You sometimes would have guys load 405 on the bar for some quarter squats. Nonetheless, good stuff :rolleyes:

edit: due to the height of the safety bars, you'll likely require a spot for squats, since the lowest rung is a bit too high for squats of correct depth. not a big deal.

Gary Gibson

03-24-2009, 01:02 AM

Et tu, Locute?

This world is becoming frighteningly small. Is there anyone here who doesn't train in Baltimore?

K. Diesel, the Oly guys will help you learn. They are Oly evangelicals. They are also zealots who will haze you quite a bit if you do PL or athletic squats, which they consider high by definition. I can't stand ATG Nazis because ATG held back my progress for a very long time. But if you're interested, they're there from 5 to 8 or 9 pm weeknights. Full sets of bumper plates, real weightlifting bars and proper lifting platforms.

For a metrosexual full squats, heavy deadlifts and the snatch are garlic, crosses and daylight.

Training Update:
I have a couple problems in my right knee: a sprained MCL whose scar tissue I've largely massaged away and a thickened medial plica that is prone to irritation that leads to inflammation of my entire synovial lining which in turn leads to overproduction of synovial fluid in the joint space.

I set it off again recently with too much jumping and running and it's been extremely distracting. I feared it would prevent squatting and pulling this week. I ordered some horse liniment on the recommendation of Matt Gary. One of my coworkers happened to have some of her own (given to her by an octogenarian who readily credits her health and longevity to horse liniment) and gave me a small container full to tide me over till my order arrived.

The stuff is already working! I started putting it on yesterday afternoon and then slathered my knee in it again and wrapped it up and went to bed early. I just woke up to find the pain nearly entirely gone and the swelling down considerably. I have slightly reinjured this knee several times since the initial problems about 18 months ago. I have never seen the inflammation and pain subside so quickly. We're literally talking overnight! I will perpetually reek of liniment from now on. Good thing I don't have interpersonal relationships!

I hit the wall with a beltless SQ of 275x5 last week. I want to reset a bit, but now I'm going to be training my last warm up and all work sets with the belt. Do you guys think I should keep 275 on the bar? I ask because putting on the belt allows me to use around 30 lbs more. If I reset to 245 or 255 but with a belt, that would be the equivalent of going down to 225. I figure if I keep it at 275, but use the belt, that's effectively resetting.

(I can hear the psychic cries of 100% RAW guys cursing the belt and its use. as they read this.)

Gary Gibson

03-24-2009, 06:22 AM

3/24/2009

SQ 45x5/ PC 135x3, 155x3, 175x1/ SQ 135x5, 185x3, 225x2, (belt) 245, 275x5x5
SLDL 225x3, 285x5x3

My new SQ warm up will be a set or two with the bar, then either power clean or snatch, then back to SQs. Last warm up single will be with a belt, then heavy work sets will be with the belt.

Smoked 275x5x5 w/belt when last week 275x5 w/o belt nearly killed me. The weight wasn't impossible this time, but after each set I was damned tired and it took a lot of self-convincing not to cut it short with three sets. Glad I didn't.

Knees came forward on a couple reps of SLDL, though second set was perfect and felt easy.

Right knee felt fine all session, but by the end it started to complain. Picked up a breakfast cheese steak, went home and applied raw ice to the knee, showered, then slathered on the horse liniment and applied a wrap. Feels better already.

Here's an idea: on light SQ days, go in without a belt and do a weight that's light for beltless SQ. Translates to about 20% down from heavy day w/belt. Thursday shoot for beltless 225x5x3. Sort of like substituting front squats, except I get to practice the back SQ and make sure I can actually lift within 80-85% of my SQ w/belt.

Gary Gibson

03-27-2009, 12:14 AM

3/26/2009

OHP 45x5, 65x5, 85x3, 95x2, 105x1, 120x5x3*
BP 45x5, 95x5, 135x5, 155x3, 185x1, 195x5x1
CU +0x5, +45x5x2, x4

Yay, pressed 120 for sets of 5. The first attempt of the last set had to be aborted; rested another couple of minutes and got it on the second go.

Low volume bench tonight with 195x5 for a single easy set. Last rep slowed down, but weight didn't feel threatening. Probably best form yet. Nice touch and go with zero bounce on any of the reps. Even extension even on the last rep.

I was going to do pull ups, but felt strong and wanted to go with the stronger move. Will up weight by 5 lbs next time and try to get all three sets (maybe a little more rest before the last one).

Drew out 25 cc's of synovial fluid from my knee with an injection on the lateral then medial sides of the patella. Dry tapped with a lower approach. Puffiness greatly reduced but still present. Will try another lateral approach in a few days. Backing off squats till knee feels more solid, maybe skip 'em for all of next week thought I hate to have to do that. Will go doubly hard on SLDL and try to make it to 315x5x3 with 10-lb jumps.

Weighed 167 tonight and I think that extra 4 lbs I put on is mostly gut. Still svelte and just a pound and a half over weight limit. Cutting back on extra calories so I don't have more than 4 lbs of fat to lose come June.

Gary Gibson

03-30-2009, 04:36 PM

3/30/2009

BP 45x5x2, 95x5, 135x5, 175x2, 200x5x3
OHP 45x5, 65x5, 95x3, 115x0
CU +0x5, +50x5x2...

New personal best by far on the bench, but I paid for it. Couldn't even get 115 started on the press (and I was hoping for a set with 125!) and again with the aborted third set of chins w/ 50. I knew right away that the press was not going to happen; the BAR felt challenging.

Injury report. Got new "containers" in the mail today and tried to get more synovial fluid from the knee. Two dry taps from the medial side and I gave up. Going to see Dr. Curl again to see if there's anything to curb this inflammation; confirm suspicion of medial plica syndrome. The people at Regenexx only want $70 for a consultation now through April.

Still using liniment. Knee feeling better. Apparently I can squat and I can even jump a bit, but I cannot run: too much repeated jarring trauma. Compressing like crazy and taking NSAIDs. No more attempts at self aspiration.

Gary Gibson

03-31-2009, 07:03 AM

3/31/2009

SQ 45x5x2, 95x5, 135x5, 185x3, 225x2, (belt on) 245, 285x5x5
SLDL 225x3, 275x3, 295x5

It took quite a bit of willpower to get all 5 sets. I really wanted to punk out at the beginning of the fifth. Very glad I didn't.

Injury Report:
Also surprised at how well my knee held up. Fear of aggravating the injuries had me nearly paralyzed at the start. Warm ups felt good and I kept my sleeves on for the entire session for warmth and compression (warding against effusion). I was still scared to try to power through with 285 for 5 at all. Form might have been the best ever thanks to that fear. Only two reps where my knees even threatened to come in at all, and those were during the last two sets when I was getting tired. Otherwise, good hip drive, perfect depth and knees forcefully out.

No pain at all until I began the SLDL. My suspicion is that the stretch on the half scar tissue/half tendon that is my right MCL is the culprit.

Came home, guzzled quarter gallon of milk while applying raw ice for five minutes (hurt). Shower and Absorbine horse liniment and light wrap. Knee was a bit of a problem on the walk home, but feels fine now.

Program adjustment:
Seems I'm going to be doing things pretty much exactly like my PL buddy had suggested: M) Bench + Bench/Tris assistance; T) SQ heavy + SLDL; Th) Press + shoulders; F) SLDL + light SQ OR just heavy SUMO; Sa) Chins, DB Row, upper back and traps (all bench assistance).

I'm at the point where I can't do a heavy bench session without compromising presses and upper body pulls. I need to rotate the emphasis over three days during the week: bench emphasis, press emphasis, chin emphasis.

Have noticed that the chins really are helping the bench; my lats are better at maintaining the angle of the humerus to the torso when I get really tired. Used to be that my elbows would start rising when the bar slowed down. Now the groove is much easier to maintain.

I didn't want to start any triceps emphasis until I could bench at least 1.5 x bodyweight. I'm very close to that now. Once I'm training with 225 for sets of 5, I'll add some partial (floor for now) work.

Gary Gibson

03-31-2009, 12:11 PM

Liniment update: Received Chapman's Premium Horse Liniment (http://www.stablesolutionsltd.com/)in the mail yesterday. I cannot believe how much better my knee is feeling since I started using it. The inflammation went down significantly within minutes of application. I've never seen anything work so fast or so well. My knee has been swollen and inflamed for days and I've been using raw ice, Motrin and Absorbine liniment like crazy as well as keeping it compressed all week. The Chapman's did the trick and it did it after the stress of a squat/pull session. It felt really good going on and actually smells pretty good. I know Matt Gary uses this and recommends it to all his clients (http://www.stablesolutionsltd.com/testimonials.html). I want my voice to join that chorus.

Gary Gibson

04-02-2009, 01:09 PM

4/2/2009

OHP 45x5, 65x5, 95x3, 115x1, 125x4, 115x5x2
BP 45x5x2, 95x5, 135x3, 185x1, 205x3
PU +0x8x2, x7

I reeeeally should have microloaded today on those presses. I knew full well that 125 was too much of a reach. Honestly, however, I hate microloading. Meh. I had to lower the weight to get in another two sets and those were tough. The bar stalled on the last rep of each set. Reset to 115 and go up 2.5 lbs after 120. Still on track to work sets with 135 by end of May.

Went easy on bench and just tested out 205. Surprise: it felt heavy. Three reps didn't kill me, but I was just beat from the max attempts with the press. As it should be. I actually do believe that I'm good for 205x5x3 next week. Microloading coming real soon.

First set of pull ups felt amazingly easy. I think I could actually get 15 if I had to. Three sets of ten would be nice before I started adding weight on these. Going for 55 lbs for sets of five on Saturday's chins.

Injury update: Knee is up and down. I really think I need to have that scarred medial plica completely ripped out before I get permanent relief. Managing it with liniments and compression. Tried a medial approach to get out more fluid, but just another dry tap. Heading back to Dr. Curl next week.

I do believe that part of my pain stems from the fact that effusion limited flexion ROM for months. The effusion isn't limiting ROM anymore; my new lack of flexibility is. Doing quad stretches and it fucking hurts a lot. Seems my quads have "forgotten" how to lengthen into that range. If they can't lengthen properly, they will not flex properly, which would explain why I'm having a hard time activating them in the top of the squat. Glutes and hams on both sides feel it the day after, but only my left quads feel any soreness now. Seems like the right side just isn't firing. Will monitor how stretching and decrease in pain and increase in range of motion affects this.

Edit: The effusion WAS limiting ROM. Draining the effusion over the next few weeks got rid of the catching and rubbing on the medial side and allowed ROM to return.

Gary Gibson

04-03-2009, 12:27 PM

4/03/2009

warm up w/ SQ 45x5x5, 135x5
Sumo 225x5, 315x3, 365x1, 425x5

Forgot my chalk! Need to keep a little baggie at the desk so I don't have to walk home to get it. I remembered to put my DL slippers in my coat pocket, but completely forgot to bring a little chalk. Wore a wrap very lightly on that wobbly right knee. Been wearing it constantly for days actually.

Pretty happy with the set, but my left hand started to open up on the last rep. I think I would've gotten at least one red for that at a meet, but it was a max/PR set and the rep was just complete enough to count. Did one backoff rep w/405 with my mixed grip alternated.

CVed 315 back to rack, but lost it; left side dipped down and the plates on one side slipped to the floor, but no real wreck. Held the now empty left side down on pins while I slipped a 45 back on to counter balance the other still weighted side. Dead cleaned and racked 135 and did an exploratory front squat to see how my injured knee felt. Felt pretty good.

Gary Gibson

04-06-2009, 12:05 PM

4/06/2009

BP 45x5x5, 105x5, 135x5, 185x3, 215x2+Fail, 205x2, 185x5x2, x4+Fail

Worst day of training in a long, long while. I got entirely too optimistic about what I could do based on 200x5x3. I could have maybe gotten 210 for a triple (maybe not) and I knew by how 215 felt at the top that the 3x3 target was a dream. Yet I went for it and failed horribly.

What I should be attempting is 202.5 for work sets. I'm a little scared of that weight now since my 205 double after 215 felt so hard. I'll try it next week and if I don't make it, I'll reset.

Too tired to so much as attempt OHP or Chins. Just moved those entirely to their own day on Thursday.

Edit:

I failed because I got greedy. Here's my bench press progress. Dashed lines represent a preceding oh press session:

165x5x5
--------175x5x5
180x5x5
--------185x5x2, x4
185x5x5
--------185x5x5, x4
190x5x3
--------195x5x1
200x5x3
--------205x3
215x2, 205x2, 185x5x2, x4

Halfway through I stopped upping the weight on the week's second workout and made progress week to week. But then out of nowhere I skip a 5-lb jump because 195x5 went up for a set after a press session. I should've done 195x5x3 the next session instead of going up to 200x5x3.

So I'll reset to 195 and make 5-lb jumps from there with 3 sets of 5. If I'm lucky I'll get three more jumps like that, then have to reduce to 2.5-lb jumps. It's still possible to hit 225x5x3 by the end of June. Taper with pauses and singles in July.

Gary Gibson

04-07-2009, 03:17 PM

4/07/2009

SQ 45x5x2, 95x5, 135x5, 185x3, 225x2, 245x2, (belt on), 275x1, 295x5x3, x1

(SLDL 315x3, 275x1)

I almost don't want to note those poor attempts at SLDLs. I was completely burnt after the attempt at the fourth set of 5 on SQ. The bar was slipping quite a bit by the third set so I chalked up my back for the fourth; felt pretty stupid when I only managed one. I knew in my heart that I would be lucky to get a second rep so I just terminated the set. Three sets instead of five until I get to 315x5x3. Two more weeks, gods willing.

Front squatted 185 for a single after I failed on the last set of real squats. It was heavy, but my form was good. Didn't even wear my knee sleeves for that, but my right knee held up okay.

Injury report: knee is healing pretty well. Effusion is mostly gone since the draining and I've worked a lot of range of motion back in rather quickly. Heel is much closer to being able to touch glute again, but not quite. I believe that swelling led to a reduced ROM that resulted in a shortening of the quad. This means the quad was not contracting efficiently and would explain the constant instability in that knee. Knee complained a bit today, but nothing show-stopping. Hope it doesn't fill up tonight. Felt great this morning; hope it feels okay tomorrow.

Gary Gibson

04-09-2009, 10:48 PM

4/09/2009

OHP 45x5, 65x5, 95x3, 105x1, 115x5x5
CU +0x5, +25x3, +55x5x3, x1
DB BP 55x5, 65x5

New set personal best on OHP w/ 115. Lots of internal psyching on sets four and five which were new territory for me. Both sets three and four flew up like a dream, much more easily than set one.

New setweight combo personal best on CU, too. Last time I barely eked out two sets of five with 50. Of course, I didn't do any benching first this time and that surely made a difference...although I did do an extra couple sets of presses.

Tried DB bench tonight. Didn't really like them, but they were a good change up from regular bench.

I like the idea of switching the movement slightly on the light day: front squat instead of squat, sldl instead of sumo, pull up instead of chin up, kb press instead of barbell press, db press instead of bench press. The front squat would be especially applicable now as I try to work on regaining full ROM in my right knee...which brings us to the injury update...

Injury update: I keep doing research on my knee problems. Seems that scar tissue is responsible for my constant reinjury. I think I'm healed, then I do something a little too stressful and the scar tissue gives way and I'm layed up for a few weeks with swelling and effusion...and eventually more scar tissue growth. So I've started working on self-rolfing and stretching. The infrapatellar fat pads both seem swollen still and there's an enormous lump lateral and superior to my kneecap that could be scarring of swelling of the suprapatellar bursa. And of course, my MCL is a bit of stable scar tissue that I've broken up to a much smaller size. Been forcing my knee to fuller flexion; hurts like hell, but I think I see improvement. Definitely improvement in active flexibility.

Going to talk to Regenexx about stem cell options. It will take me about two years to save up enough money for the procedure, but it'd take about that long for surgery anyway. Seeing chiro next week for ART and then OS about arthroscoping away some scar tissue.

Gary Gibson

04-10-2009, 02:07 PM

4/10/2009

Snatch 45x3x2
Clean: power 135x1x3, 155x1x2, full 175x1x2
SLDL: 225x5, 275x3, 305x5x3
SQ: 135x5, 185x5, 225x3, 275x3 (no belt)

Really depressed that 175 was so hard to clean. Caught the last rep really low and my right knee got a stretch for which it really wasn't ready.

SLDL were okay. Not sure about squatting afterward instead of before. Upper right gastroc still complaining. Made me pitch forward on the heavy set a bit and my back rounded.

Traps are pretty tense. Hope knee doesn't refill tonight.

Injury Update: Had a couple beers after my after-session milkfest. Gave me enough courage to come home and try to aspirate the knee again. It's just been too tight and I was sure it was because of effusion.

Sure enough--and despite the three previous dry taps--I was able to draw 10-15 cc from the lateral superior third of the patella. Then I went into the lump above the kneecap which I guess is my suprapatellar bursa sac and drew an easy 26 cc!

Not surprisingly I now have near full range of knee joint flexion again. The lump is still mostly there which tells me that there is a lot more synovial fluid in there. There's also probably plenty inferior and medial to the patella. It looks like I'm going to have to do this a few more times.

The good news is that with each draining the knee doesn't appear to be refilling nearly as much. I can actually see the outline of my right patella again. The bad news is that the thickened media plica (syndrome) means that I could easily induce effusion by aggravating the plica at any time.

4/10/2009
Drained another easy 20 cc's. Went into the suprapatellar bulge laterally again. Had to move the needle around, but getting pretty good at getting the stuff out overall. Passive knee flexion at 100%, but still painful when I use my hand to pull it farther. Doesn't seem to be refilling much at all, but the bulge is still visible; will need a few more aspirations to get back to normal appearance. Underlying condition(s) (MCL sprain/scarring, medial plica scarring) have NOT been addressed.

4/12/2009
Good lord! Another 37 cc's of synovial fluid from the suprapatellar bursa tonight! The syringe was absolutely filled to the brim. I went in again, but only got bloody fluid from the same area. The knee feels "grindy" tonight and I'm using the compression of a neoprene sleeve in the hopes that things will feel more normal in a couple of days. The joint space has been distended for nearly two years; this is the first time it's been so normal in that long, despite the various other (limited) aspirations.

Gary Gibson

04-13-2009, 02:17 PM

4/13/2009

BP 45x5x2, 95x5, 135x5, 185x2, 205x3x4, x2+Fail
PU +10x6x3

Triples today! Sets three felt the absolute strongest, followed by set four. Set five was going pretty well, but I had my doubts; had been feeling a little shaky and fatigued after set three. Really should have called it quits with four. Had to do the roll of shame and grazed my balls pretty good.

Sets of six w/ the pullup. Nothing too challenging. Wanted to do just 2 or 3 sets of floor presses, but neither the squat rack nor the power rack allow the hooks to set low enough.

Squatting triples tomorrow, too. Hoping for 3-5 sets with 315! Will be surpassing best sumo single this week with a triple! Want to do the same for BP and SQ by May (BP 215-225x3, SQ 345-355x3).

Injury Report: Knee is feeling great. Full range of motion and seemingly no refilling, BUT the area around the now deflated suprapatellar pouch has a tendency to get pinched when I walk hard. Could be the fat pad or left over distention. Taking a boatload of ibuprofen in hopes of getting that down. Don't want to have to have the fat pad excised if at all possible.

Gary Gibson

04-13-2009, 09:11 PM

Feeling froggy tonight. The knee is like a new joint now that I've drained most of the effusion. Full range movement and no pain except when the inflamed tissue gets pinched at the end of forceful extension/foot planting.

After my last heavy sumo day, I discovered that my CNS was burned out. I couldn't even press the 1.5 pood with my left hand. Tonight I feel so fresh that I couldn't resist tossing the kb's around.

Did five consecutive reps with 53 lbs with each arm.

Later (just now) I put my little sandbags on the bell and did a rep with 63 lbs with the right hand and a slower 59 lbs with the left!

I went out to grab a frozen meatloaf dinner and when I came back I snatched the 70-lber four times with each hand with only a little rest between the two sets! I don't think I've EVER done anything like that before. Most I ever got was two reps each side. The right side wasn't as smooth, but I've always snatched better with the left.

A little nervous about going balls-deep in the sumo this week. I think since I'm dropping down to triples (with heavier weight, though) I shouldn't be as wiped out as when I was doing heavy weight for a set of five. 455x3, here I come. SQ 315x3x? in just a few more hours..!

Gary Gibson

04-14-2009, 10:59 AM

4/14/2009

SQ 45x5, 135x5, 185x3, (sleeves) 225x3, 275x2, (belt) 295, 315x3x4
SLDL 225x3, 275x3, 315x5

Horrible warm ups, but excellent sets. Definitely had a lot of gas left after the first triple w/315, but was a bit uneven on the way up by the end I thought. Second set not so easy. Bar rolling a bit on last rep of third set. Fourth set was all she wrote, but I kept form. First time ever sets across w/315.

SLDL went very well once I caught my breath for the work set.

Weighed a hair under 163.

Injury report: I think the knee is refilling a bit, but it held up fine today and I still have ROM. Still a little achy at full felxion and I still can't quite get heel to glute. Will definitely need at least one more aspiration and probably several.

Gary Gibson

04-16-2009, 01:22 PM

4/16/2009

OHP 45x5, 65x5, 95x3, 115, 115, 125x3x4
Chin +0x5, +25x3, +45x1, +75x3x2, x2
DBBP 75x4x2

Third set of presses were the best, as usual. First two work sets of anything always feel a little off, but third set is always the charm. Might have gotten a fifth set, but I really believe that would have been unhelpful at best and unnecessary overreach at worst. Pretty sure I stimulated adaptation plenty and I'm confident that I'm good for at least three sets of triples with 130 next week.

Not quite as happy with the chin ups. Really would have like to have gotten that last rep of the third set with 75. I would have failed at the sticking point for sure.

DBBP w/ 75s feels so goddamned heavy.

Sumo 455x3 tomorrow!

Injury Report: Drained 30 cc's from the damned knee again last night. As usual couldn't get anything but blood from a second attempt in the same spot in the suprapatellar sac, even though it still seemed to have pure synovial fluid in there.

Not sure if this is refill or just the stuff I clearly didn't empty the last time. Knee felt horrible last night, but feels pretty solid today. I expect it will take many more attempts to get this thing under control...and I really think I'm ultimately going to need a medial plica resection to make it go away forever.

Gary Gibson

04-17-2009, 12:31 PM

4/17/2009

SQ 45x5, 135x5
Sumo 225x5, 315x3, 405x1, 455x2, 405x1

Cute woman in squat rack doing front squats with just the bar. Didn't have the heart to glower at her so I just cleaned 135 out of the bench rack and put it on my back for a quick set of squats.

I was really hoping for a triple with the 455, but I guess that was just stupid. I'm guessing I'm good for 475, tops. The second rep was UG-lee. Back started to round and bar just about stalled, but I did not hitch.

I figure that I'm good for a 360 SQ and 475 DL. Not good enough for Nationals. Need at least 385 and 505 by July.

No belt or knee sleeves today. Did use the DL slippers and chalk, though.

Injury Report: Knee is feeling okay, but I'm pinching those fat pads on the lateral side repeatedly. It's really annoying.

Gary Gibson

04-19-2009, 08:24 PM

After much deliberation I've decided to give the (full) Smolov another go. This will mean that my bench will barely budge and that I'll be lucky to get 100 kilos in competition. On the other hand I'll add about 150 lbs to my total between the squat improvements and the immediate carryover to my sumo pull.

I considered holding off for another three weeks so that I would peak one week after the Feduleyev intense macrocycle. Instead I will begin tomorrow and end the intense phase four weeks out from the competition; test both the squat and sumo DL the following week then taper the squat another week; rest for the entire week before the meet (I'll be traveling on business); hit a 200 kg SQ and 250 kg DL July 24.

A Little History and Lessons Learned
I first tried the Smolov base phase around this time last year. My max SQ was a shaky 245 that I cut a little high. Funny that this time I'll be starting my 4 sets of 9 with 245. I added a good fifty pounds with the base phase and got a decent 295. I then tapered/peaked to 315 and a slightly questionable 325.

After that I stupidly failed to back way off like I should have. Smolov crams several months of progress into one. That sort of progress doesn't come for free; a trainee has to take it easy for a couple of months afterward. I spent several months spinning my wheels and even slipping back slightly because I trained with the expectation of actually making gains from the 325 personal record I'd set. By the time I realized I should have been treating 275 as my training max, I'd already horribly overtrained. It took a couple months to get out of that hole (it could have taken longer if I had been more advanced and able to burn myself out with heavier loads). By the time of the February meet in Annapolis I was no stronger and only lifted 22.5 lbs over my previous best because I used a belt.

Planning
I was able to hit relatively easy triples with 315 last week and can confidently assume my max triple is at least 325, which in turn means a 1RM of 360 or 365. I will take 350 as my "walking around" max and use the following as 70%, 75%, 80% and 85%: 245, 260, 280, 295. This means my last week will see 275x9x4, 290x7x5, 310x5x7, 325x3x10. If 325 is my max triple now, then I will certainly have to be a lot stronger to pull it off for 10 sets.

The only time I will deadlift in the next three months will be 1) on the test day at the end of the base phase, 2) on the test day one week after the conclusion of the intense phase and 3) on the day of the meet. In place of actual heavy pulling, I'll be using "fast sumo pulls" in the form of kettlebell extra workouts. I can use the light kb on M and W and the heavy one on Sa (nothing after F session since the Sa session follows so soon). "Expensive pull-throughs" indeed.

Rest & Recovery
I don't know if the quality of my sleep will be any better than usual. I should probably avoid caffeine for the next couple of months to make restful sleep as easy to get as possible.

Nutrition is normally a problem, but I've recently fallen in love with Jack Link's Teriyaki beef jerky and for $6 I can have over 50 tasty (if tough) grams of beef protein. Going through a couple gallons of milk each week will help, too, and add another 30g of protein daily.

I will also be stocking up on generic Vitamin I (discussed below).

Injury Considerations
I was very, very nervous about attempting such volume and intensity with my self-treated injured right knee. Repeatedly draining the effusion has helped mobility, but the increased mobility means that I have a chance to strain the scarred up ligament as well as pinch the scarred up plica and fat pads.

I've discovered that squatting in neoprene, however, really keeps my knees happy. The difference a little support makes is amazing.

Copious amounts of ibuprofen will be necessary, something like 1600 mg/day. I've taken to downing 4 200mg caplets at a time. I really shouldn't keep this up for too long, but it will be necessary to combat the inflammation that's bound to result from this sort of volume and intensity.

Risk & Reward
This is a big gamble. My knee may not hold up. I could wreck my progress or wreck my knee even more than it already is. If I don't hit a respectable increase in four weeks, I'll switch to a less frequent linear progress model. If it goes well, then I'll end up totaling 1000 lbs with my raw squat and sumo DL. Even if I don't improve my bench at all, I'd still total well over 1200. Still, it would look a little comical to have my kg total line up as 200/100/250.

Gary Gibson

04-21-2009, 02:36 PM

4/21/2009

BP 45x5, 135x5, 175x5x3
SMOLOV DAY I: SQ 45x5, 135x5, 225x3, (belt, sleeves) 245x9x4
PU +0x5x3

First day is done. Warm up sets sucked. 225 felt like a ton, but w/ belt 245 was manageable. Third set (as usual) was the best, but I had to lie down after it. Rested nearly 15 minutes before set four. Left leg--particularly the vastus medialis--got more pumped than right. Afterward, left lumbar seemed to seize up more, too. I thought my form was spot on on each rep. Good depth and bounce, no strain to knee at all except for minor bowing in on last set around reps 5-8.

Calves nearly gave up when I got back to office and walked upstairs. Every fiber from my toes to my neck was heavily taxed...but it's a good kinda' hurt. Pretty confident I will get to week three with the extra 30 lbs.

Shame on me: I haven't eaten any solids today, but I had whole milk before and after. Ate so much last night that I haven't been hungry yet. Will chow down tonight.

Injury Report: Only the slightest irritation to the medial plica with those couple of reps where the knee came in just slightly. Taking the usual handful of ibuprofen as a precaution. Right vastus lateralis is so pumped that the leg looks normal dispite the puffiness of the suprapatellar sac (going to have to drain that again).

Supplemental:
53-lb KB press: 6 left, 6 right.
53-lb KB swing: 11 left, 11 right = 22

A light overhead press and light lower body active recovery, a little blood in the hams.

Gary Gibson

04-23-2009, 06:23 PM

4/23/2009

BP 45x6x2, 135x5, 155x2, 180x5x3
Smolov Day II: SQ 45x5, 135x5, 225x3, (belt, sleeves) 245x2, 260x7x5
Chin Up +0x5, +25x5x3

Extra Workout:
53-lb KB press 4 each side
53-lb KB swing 10 each arm, total 20

Very, very happy with form today and with how solid my right knee felt throughout. My right quad felt a deep fatigue which I take as good news. It seems like it's finally waking up and being forced to take its share of the load. The bar is mostly staying where it starts. Some rolling, but nothing like it was doing last year. This shit is incredibly hard, but I feel there's enough left in the tank for me to be doing this with the requisite increases next week and beyond.

I may have to move the bench to a morning session or do it on a different day. The chins were very hard considering I just had 25 lbs added, but that's to be expected after a Smolov session. I may have to move chins/pull ups, too, however, and just do a hanging decompression after squats.

Injury Update:
Knee holding up better than I could have hoped. Not filling back up at all it seems. Of course I'm up to 3200mg of ibuprofen per day and that may have something to do with it. Not as much pinching/catching either which leads me to believe that the chronic inflammation may actually be subsiding! If this thing turns out to be manageable without surgery, I will be very happy.

Saving the lower back during Smolov:
Aside from the squat, the deadlift and the standing barbell press are the two lifts that ask the most of the lower back. Deadlifts are already out during the Smolov for obvious reasons. Barbell presses have to go as well. In their place I will be doing "extra workouts" with kb presses and swings. Unilateral pressing isn't nearly as hard on the midsection/lumbars as two-hands barbell pressing. Swings aren't nearly as draining as deadlifts and may even have a mildly rehabilitative effect on the posterior chain when not done to excess.

I've found repeatedly that chins/pull ups are an excellent way to make the lower back very happy after squats and deadlifts. I failed to mention in my last entry how pull ups kept my lumbar region from seizing up after my last set of squats.

So the sessions will look thus:
a) BPx5x3, SMOLOV SQ, Chin/Pull-upx5x3
b) KB Press x3-6, KB Swing x20

On SMOLOV x3x10 day I will just do light pull-ups and swings, no pressing.

Gary Gibson

04-25-2009, 03:25 PM

4/25/2009

BP 45x6, 95x5, 135x3, 155x2, 185x5x3
Smolov Day III: SQ 45x5, 135x5, 225x3, (belt, sleeves) 245x2, 280x5x7
CU +0x5, +35x5x3

BP was surprisingly fluid.

SQs sucked. Pinched plica on 5-5 and around 6-3. Right knee also feeling "grindy" at times. Left leg took over on a rep here and there. Whenever I tried to force the right to work, that grinding feeling in the knee would come back. It took a lot of psyching to start and blow through set 5. After that I took very long rests inbetween sets.

CU was a surprise. Last set w/35 was hard, but I got it easily enough considering the hell I just squatted through.

Weighed 166 before session. This is after repeated and thorough cleansing over the last 12 hours. I won't be worried unless I hit 170. I'm going to have to get up over 190 eventually; all the best guys in the 165 seem to be under 5'6". 5'10" is way too tall to be weighing only 165.

Injury Update
Knee is not happy. It was fairly happy after the higher rep stuff, but that makes sense. More blood in the area, less strain and no cumulative fatigue + 80% weights.

Plica still getting in way when I flex and extend the knee. Going to have to drain some more fluid out very soon. Wanted to wait a couple more weeks.

Gary Gibson

04-26-2009, 02:13 PM

4/26/2009

SQ 45x5x2, 135x5, 225x3, (belt, sleeves) 245x2, 295x3, 295x1, 225x5, (belt off) 225x5

My greed caught up with me. Completely bombed on attempt at Smolov Day IV and possibly aggravated the existing medial plica injury. The knee just didn't feel right even on the bar-only sets. Felt like I was catching the "shelf" in the joint at the top of the reps. I pushed on anyway to 295 which felt like a ton and moved very slowly. Considering the high intensity/high volume sessions I just did three times--the last of which was just yesterday--I really shouldn't be surprised that all explosive ability has vanished and that 85% felt like 95%. I wasn't able to hold perfect form; the knee buckled inward a bit and I could feel the condyles grinding against the plica, could almost hear it.

It was pretty damned stupid a) to go from one squat session per week to four very intense sessions and b) to do so with a lingering knee inury. Now I'm overtrained and freshly injured. I drained 9 cc's of fluid from the suprapatellar sac last night and I would not be surprised if my synovial membrane went into overdrive tonight. Taking 800 mg every few hours today to stave that off.

Even worse, I felt the left leg taking over on those heavy sets. I tried to make up for it with a couple backoff sets with 225 in which I successfully got the right leg to be an equal partner. One good thing about this experiment: I discovered that higher rep squats seemed to have a rehabilitative effect on my right leg and to wake it up. Probably helped add a little mass, too. Parts of my quad that are noticeably "flat" were aching deeply the day after sets of 9.

I'm not sure I'm going to continue to train for the Nationals. I could probably place 3rd or 4th with my current strength levels, but I want to go in with a shot at first place. I think my next goal should be to recuperate, rehab my right leg with higher rep squats, build my bench and ultimately to break my own raw MD records at the Larry Garro Memorial (conveniently held just a few miles north of my neighborhood). Time to start a new thread.

K.Diesel

04-26-2009, 06:25 PM

Sorry to hear you may not be doing Raw Nats, Gary, but do whatever you must to get back to 100%. We should still hook up sometime though. I'll PM you soon.

FYI - In case you didn't know, the "Larry Garro" meet is not a USAPL meet this year. It's in the same location by the same promoter, but 100% Raw. According to the entry form, no spectators are allowed which may make for an interesting environment. I was hoping it would be like last year, so I could test my gear before States, but oh well.

Gary Gibson

04-26-2009, 08:38 PM

Thanks. I'm very sorry too. And I'm just stupid and greedy. I only started powerlifting semi-seriously last year. Before that I could barely squat 245. I'm not a born athlete, neither preternaturally quick nor strong. I had a lot of nerve to shoot for first place on a national level!

Looking forward to your IM. I will be cheering you on as you train toward the Nationals!

I'm a little sad to hear that the meet that I could most easily get to won't be USAPL. I may still go. Have to see how the knee holds up and how the squat progresses. For the next few weeks I'll be doing what I normally do when I'm out of commission for squatting; training the bench, chin up and SLDL harder.

Last Injury Update
Out of containers so I just drained the excess fluid into the tub and then into cup which. I estimate that at least 30 cc went down the drain and another 30 or so into the cup. This time I went laterally into the infrapatellar bursa. Turns out that it was this bursa that had been bulging out on either side of my patellar tendon when I flexed my right knee. My knee is looking almost absolutely normal after nearly two years!

A few hours later...
Got to thinking: maybe what I thought was plica syndrome was just another bursa filled to bursting with synovial fluid..?

Did a bunch of online research and discovered that there is indeed a medial bursa simply called the MCL bursa and it lies between the superficial and deep fibers of the MCL. Not talked about very much apparently. Also it mimics plica syndrome. I couldn't find much on the anatomy side of things, but I did discover that the bursa is more exposed when the knee is in flexion; the MCL covers it in knee extension.

Sanitized the area, steeled my nerve and punctured the area. I was afraid of hitting ligament. Dry tap initially; pulled out slightly and angled inward and pushed again. Was rewarded with a steady drip of synovial fluid. About 20-30 cc's ran out into the tub and then I grabbed a 10-cc container and extracted another 7. Knee is now feeling the absolute best it has in two years.

I've now aspirated nearly 100 cc's from the suprapatellar pouch, about 100 from the infrapatellar bursa and about 40 from the MCL bursa. The knee looks so different now. There's still some fluid left to get, but I'd say the job is much more than half done.

This last bit out of the MCL bursa has had the profound effect of allowing my knee to extend forcefully without pinching much of anything. I thought it was an inflamed plica, but it was just a fluid-filled bursa that was getting pinched. All my stiffness, lack of ROM and impingement seem to have been from bursitis. Even my Baker's cyst is just synovial fluid. And to think: not one of the six doctors (including four specialists) that I saw came up with that diagnosis.

Gary Gibson

05-01-2009, 03:11 AM

Went to the OS again today. Got scolded a bit for doing the self-draining and finally got a recommendation for arthroscopic investigation/intervention...

But it seems that the constant draining is actually doing the trick. Doc said that it's all one big cavity, not separate bursae. That adds up. The consistently best tap spot has been that lump a few cm medial to the patella; every time I go in there, I get an easy flow. Initially it was a stream, but even a steady drip would mean an easy draw of 15 cc. I did it twice tonight and the entire knee looks and feels different. I don't think the cavity is refilling; rather the fluid just readjusts every time I make a successful draw.

At this point, there is zero catching and pain on the medial side when I forcefully extend the joint. The knee is still a tad fuller looking than the normal one, but the lumpish accumulation proximolateral to the patella is virtually gone now and even the distolateral bunching upon flexion is greatly reduced. The knee just feels better overall with all that fluid removed (over 300 cc at this point!)

The OS found all the ligaments to be sound with the various drawer tests. There was no laxity and no pain. Since I can't afford the arthroscopic treatment (funny how no plan doctor would recommend that when I had insurance...), I have to hope that there is no underlying condition, that this fluid was all from the initial injury and that there will be no re accumulation. Based on my progress with the current level of withdrawal, I estimate that I have less than a half dozen more aspirations to go. That's if there is only redistribution of existing synovial fluid and no production of excess.

Gary Gibson

05-02-2009, 12:28 AM

Said I was going to abandon this training thread, but I figure I should follow up with more injury reports here till I get another training cycle+thread going.

Drew another 30 cc from the lump medial to the patella. Took three attempts because each entry was only good for about 6-12 cc. Two dry taps when attempting to go into the distolateral lump.

Found this (http://www.nature.com/nrrheum/journal/v4/n3/full/ncprheum0709.html).

A case highlighting the influence of knee joint effusion on muscle inhibition and size

Summary

Background The patient sustained an injury that caused knee joint effusion. The patient had undergone reconstruction of the anterior cruciate ligament on the right knee approx8 years before this injury.

Investigations The influence of knee joint effusion on the isometric and dynamic torque characteristics, neural drive and muscle size of the knee extensors was analyzed during the first 11 weeks of recovery. Maximum knee extensor torque and electromyographic (EMG) activity were assessed on a weekly basis. MRI scans of the thigh were taken to quantify vastus medialis muscle cross-sectional area.

Diagnosis Initial knee joint aspiration resulted in an 85?399% increase in isometric knee extensor torque and a 9?706% increase in vastus lateralis and vastus medialis muscle EMG activity, indicating muscle inhibition due to effusion. The knee extensors were inhibited to a greater extent in the most flexed position than in the more extended knee joint positions. After the initial aspiration, the knee extensor torque?velocity relationship increased by 56?453% with a corresponding increase in EMG activity.

Management Repetition of aspiration and instigation of a resistance training program resulted in the injured leg having a torque and muscle size comparable with the contralateral healthy leg 11 weeks after initiation of the rehabilitation program.

The patient was a 27-year-old male (height 1.78 m, body mass 75 kg, left leg dominant) who participated in a number of sports at a recreational level, including soccer and running. The patient sustained a non-contact injury to the right knee whilst landing from a jump; the knee became swollen and painful. The patient had undergone reconstruction of the anterior cruciate ligament (ACL) on the right knee using a patellar tendon autograft approx8 years before this injury.

Owing to the considerable swelling around the right knee joint, and the potential inhibitory effect this might have had on the knee extensor muscles, a decision was taken to aspirate the knee under aseptic conditions. The patient gave written informed consent to participate in a series of measurements following treatment and rehabilitation (Figure 1). This patient was followed over an 11-week period; management initially consisted of knee joint aspiration, followed by rehabilitation exercises. We examined the influence of knee joint effusion on strength characteristics of the knee extensor muscles and neural drive. The recovery of torque characteristics, neural drive and muscle size were assessed over the 11-week period.

For each aspiration, approximately 150 ml of clear fluid was collected. Light microscopy and microbiological examination did not detect any abnormalities, and the fluid was diagnosed as being synovial fluid. A diagnosis of traumatic synovitis was formulated.

...in patients with chronic knee joint effusions, knee extensor isometric torque has been reported to increase by 14% following a mean aspiration of 53 ml from the knee joint.5 In our patient, however, the increase in knee extensor torque following aspiration (85?399%; pre-program to post 1; Figure 3A) was much higher compared to these previous reports, likely reflecting the volume of knee joint effusion present in our patient (150 ml) compared to previous studies (maximum of 60 ml).

Although the patient was walking unaided throughout the examination period, it is likely that the knee extensor muscle inhibition resulted in reduced habitual loading. The VM muscle CSA decreased by 10% compared to the pre-program value after 4 weeks (rehab 2; Figure 5). The atrophy that occurred approx4?5 weeks post-injury in this patient is similar to the 7% reduction in knee extensor muscle CSA reported after 4 weeks of unloading.11 Considering that the subjects in the latter study underwent complete unloading of one limb, the extent of muscle atrophy caused as a result of knee joint effusion in this patient is alarming, particularly since this patient underwent knee joint aspiration when appropriate, was walking unaided throughout, and performed a progressive resistance training program. Muscle atrophy might be even more severe in patients who do not undergo aspiration and resistance training. Muscle atrophy was greatest 4 weeks after the treatment program began, at the rehab 2 testing session; thereafter, CSA recovered towards pre-program values. At the end of the 11-week examination period (rehab 6), the VM muscle CSA was actually 11% greater than that measured at the pre-program testing session, and was similar to the VM muscle CSA measured in the contralateral (healthy) leg (Figure 5). It is likely, therefore, that some atrophy occurred in the week following the injury, prior to the pre-program measurements.

Conclusion

This case highlights the importance of removing joint effusion, by aspiration, to alleviate muscle inhibition. Removal of joint effusion is important to minimize muscle atrophy and strength losses caused by reduced levels of muscular loading, and will also maximize the effectiveness of rehabilitation programs by enabling greater production of muscle force.

This mimics my case very closely. I'm even about the same height and weight as this patient. I injured my MCL at the same time as I suffered the traumatic synovitis that resulted in all that synovial fluid buildup. I've experienced over a year of diminished quadriceps function.

I've now removed nearly 400 cc of synovial fluid in about two dozen attempts over the course of two weeks or so. With each sizable aspiration, my knee function and appearance has improved significantly. Range of motion has tripled. Passive ROM is normal, though the end range of flexion is still painful and I can't quite get the right heel to touch the right glute. General tightness and pain I had during distention is almost entirely gone and I can descend into a full crouch/squat without too much discomfort in the right knee. This was impossible two weeks ago.

Quad activation seems to be returning to normal. I haven't been able to contract my right quadriceps properly since the effusion started. Since the recent aggravation of the area, there has been a pinching sensation (due to distended tissue pushing into the joint?) with forceful extension. The continued draining seems to have eliminated that.

Have been wearing neoprene sleeve overnight after the aspirations to reduce refill.

Next week I'll start the four day split: Bench (pullup, kb press) Day, Squat Day, Rest Day, Press/Weighted Chin (db bench) Day, Deadlift Day (SLDL alternated with Sumo). I'll do 9-12 reps for the squat for a few weeks to rehab the newly reawakened right knee extensors, maybe encourage the smaller side to put on a little mass to catch up with the more developed left.

Gary Gibson

05-03-2009, 06:45 PM

I (foolishly) did several sets of bodyweight-only deep knee bends a couple nights ago in a misguided effort at rehabilitation. The next morning my knee was full of synovial fluid again. I limped around Central Park, but the pain diminished over the course of the day. After napping in Sunnyside I awoke to find the pain almost entirely gone. I was able to walk hard and fast from the East Village to Penn Station without incident.

I used the always successful medial approach when I got back to B-more. This time I milked the effusion by compressing the suprapatellar bulge and I got a copious amount of fluid pouring into the tub: steady drip for over two minutes before I used a plunger to draw out the remainder. Tried a few more approaches later and all were dry taps. Suprapatellar tap was spectacularly unrewarding. An attempt to the front of the infrapatellar area had similar lack of results and a reinjection to the usually rich medial area got nothing.

There is still a significant infrapatellar bulge which to me suggests that that area is NOT communicating with the rest of the cavity. So later I tried again and went in slightly from the back of the bulge with knee bent sharply. I was rewarded by a warm gusher of synovial fluid. I still don't note any reduction of the bulge when knee if fully flexed, but I do have nearly 100% ROM in the knee.

Going to keep making aspiration attempts as the need is perceived. I expect some refill as a matter of course because this was an obscenely large and long-standing effusion. It seems clear that excessive load-bearing (like those squats I was doing) irritates the synovial lining and will result in a lot of fluid being produced. Seems I should treat the area with kid gloves for several weeks to let it calm down. Have been doing those little rehab moves I normally hate: unweighted leg extension and quadriceps tensing. Looks like they have their place; there is a pain about halfway through extension that has diminished since I started.

The self-administered aspirations have carried some risk (infection, damaging cartilage with the bevel), but the results have been excellent. Vastly increased ROM, no more catching and pinching of synovial lining in joint due to effusion. Also, the quadriceps cannot contract properly with so much effusion, which meant the knee was more prone to reinjury or aggravation whenever I tried to use it to lift or run. This also meant muscle wasting/atrophy and it would have held me back from making strength improvements.

I will focus on the bench press (Smolov Jr) for a few weeks and avoid all squats and pulls. In a few weeks I'll reintroduce SLDL and after that I'll start squatting again.