The Road to 10%

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(fearfactory @ Aug. 16 2008,9:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">http://www.elitefts.com/documents/knee_pain.htm

eliteFTS had an article this week regarding anterior knee pain.  I thought it might be of interest...</div>
FF, thanks for the link. My symptoms do not really follow any of those points, but I am pretty sure the pain is tendon related, specifically where the hamstring connects to the knee. I also feel some pain in the front of my knee cap around the patella. This could be cartilage related... I do have a piece of cartilage floating on top of my patella in my right knee; this has been going on for a decade now.
 
HST Cycle XVII - 15's - 8/22/08
<span style='color:red'>Yard work + Static Leg Raise: 30s each, Frog Presses: 25, Raised Leg Kick Crunches: 25</span>
<span style='color:blue'>Bench Press: 55 - 15, 115 - 15 (2 sets)</span>
<span style='color:blue'>One Arm Row: 55 - 15 (2 sets)</span>
<span style='color:blue'>OH Press: 55 - 15, 60 - 15</span>
<span style='color:blue'>DB Fly: 15's - 15 (2 sets)</span>
 
HST Cycle XVII - 15's - 8/24/08
<span style='color:red'>Static Leg Raise: 60s each, Frog Presses: 50, Raised Leg Kick Crunches: 25</span>
<span style='color:blue'>Bench Press: 45 - 15, 120 - 15 (3 sets)</span>
<span style='color:blue'>One Arm Row: 62.5 - 15</span>
<span style='color:blue'>OH Press: 45 - 10, 65 - 15 (2 sets)</span>
<span style='color:blue'>DB Fly: 17.5's - 15 (2 sets)</span>
 
Been busy this week with house work, gone for the weekend, so at least I got a solid workout in last night..

HST Cycle XVII - 15's - 8/28/08
<span style='color:red'>Swiss Ball Crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 15, 130 - 15 (3 sets)</span>
<span style='color:blue'>One Arm Row: 65 - 15</span>
<span style='color:blue'>OH Press: 45 - 10, 70 - 15, 70 - 11</span>
<span style='color:blue'>DB Fly: 17.5's - 15 (2 sets)</span>

The OH Press has been notably tougher. I think I have the barbell located too far up my chest and this takes a lot out of my deltoids before I do the OH Press. Plus, I am leaning back on the OH Press to make sure it is above my head which puts unwarranted pressure on my lower back.

Rows have been an issue. My previous personal records may have been inflated. I think I was using more arm than back. I have a tough time with rows, and I have always been more accustomed to the Lat Pulldown or Chin movements. I could do the T-Bar thanks to the chest support of a T-bar bench, but I don't have the equipment to do any of these movements right now.
 
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(colby2152 @ Aug. 29 2008,1:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rows have been an issue.  My previous personal records may have been inflated.  I think I was using more arm than back.  I have a tough time with rows, and I have always been more accustomed to the Lat Pulldown or Chin movements.    I could do the T-Bar thanks to the chest support of a T-bar bench, but I don't have the equipment to do any of these movements right now.</div>
I do squats and deads twice a week each (whenever I'm training regularly...:roll eys:). So in order to skip the additional low back work of bent over rows, I've been doing my dumbbell rows while lying on a bench. It has really been a help to bring my upper back into function.
 
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(TunnelRat @ Aug. 29 2008,10:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Aug. 29 2008,1:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rows have been an issue.  My previous personal records may have been inflated.  I think I was using more arm than back.  I have a tough time with rows, and I have always been more accustomed to the Lat Pulldown or Chin movements.    I could do the T-Bar thanks to the chest support of a T-bar bench, but I don't have the equipment to do any of these movements right now.</div>
I do squats and deads twice a week each (whenever I'm training regularly...:roll eys:). So in order to skip the additional low back work of bent over rows, I've been doing my dumbbell rows while lying on a bench. It has really been a help to bring my upper back into function.</div>
Never thought about that before, but that exercise sounds simple and efficient. Thanks for the idea TR; I'll have to try that in my next workout.
 
HST Cycle XVII - 15's - 8/31/08
<span style='color:red'>Hanging Dip Station Leg Raise Crunches: 20</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 15 (3 sets)</span>
<span style='color:blue'>DB Fly: 20's - 15 (2 sets)</span>

I did this workout while gone for the Labor Day weekend in the Pocono's. I also did some triceps push downs on an ancient Universal machine.
 
HST Cycle XVII - 15's - 9/3/08
<span style='color:red'>Speed Walking: 10 min, Swiss Ball Crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 15, PR: 150 - 15, 150 - 13, 135 - 10
Upright Row: 45 - 15, 95 - 6
Curl: 45 - 15
DB Fly: 22.5's - 15, Established Max: 25's - 15</span>

TR, I tried the lying DB rows on my bench, but they felt weird due to decreased ROM. Maybe my bench is too low to the ground. Any other ideas as I move on to the 10's? Thanks!
biggrin.gif
 
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(electric @ Sep. 04 2008,10:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby, why not this?</div>
It doesn't work well for me. I tend to use my arms too much, move my back, and even hips, too much. I do better either with my chest pressed against something such as a bench, or a chin/pull down movement.

I am thinking about doing this exercise with my adjustable bench angled up for the extra depth that I need. I can keep my feet planted on the floor and the bench at about 30 degrees.
 
I do an alternate dumbell row on occassion and am using it this cycle. Instead of pulling the dumbell up with my arm plastered to my side I leave my elbows out away from my torso, perpendicular to my torso. This really nails the rhomboids and rear delts more.

If you are looking for more of a feel in your back for your rows, you can start the motion by pulling your shoulder blades together before you start lifting with your arm. This forces you to use that upper back more in the lift and causes you to maintain a static contraction in the region over the course of the movement. Seperate the shoulder blades at the very bottom of the negative to get the full effect.

This technique would work fine for barbell and dumbell work. You can even use it in a bench row so you get the chest support you like.

Another movement I use to train for rows is a bent over shrug. This is very much like bench row movement you are looking to try except you do not pull the weight up with your arms at all. Just squeeze the shoulder blades together and hold it for a static five seconds and slowly lower it again. This will help to train you in activating the upper back muscles more during your rows. You can use a dumbell weight a bit higher than your row weight on these as well.
 
HST Cycle XVII - 10's - 9/5/08
<span style='color:red'>Swiss Ball Crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 15, 115 - 10 (3 sets)
Upright Row: 50 - 10 (2 sets)
Curl: 50 - 10 (2 sets)
DB Inclined Lying Row: 25's - 10 (3 sets)
DB Fly: 22.5's - 10 (2 sets)</span>

HST Cycle XVII - 10's - 9/9/08
<span style='color:red'>Swiss Ball Crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 10, 130 - 10 (3 sets)
Upright Row: 55 - 10 (2 sets)
Curl: 55 - 10 (3 sets)
DB Inclined Lying Row: 27.5's - 10 (3 sets)
DB Fly: 27.5's - 10 (3 sets)</span>
 
HST Cycle XVII - 10's - 9/12/08
<span style='color:red'>Swiss Ball Crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 10, 140 - 10 (3 sets)
Upright Row: 60 - 10 (2 sets)
Curl: 60 - 10 (3 sets)
DB Inclined Lying Row: 30's - 10 (2 sets)
DB Fly: 30's - 10 (3 sets)</span>
 
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(colby2152 @ Sep. 04 2008,11:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am thinking about doing this exercise with my adjustable bench angled up for the extra depth that I need.  I can keep my feet planted on the floor and the bench at about 30 degrees.</div>
Yeah, that's the way I do it.
 
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(TunnelRat @ Sep. 13 2008,3:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Sep. 04 2008,11:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am thinking about doing this exercise with my adjustable bench angled up for the extra depth that I need.  I can keep my feet planted on the floor and the bench at about 30 degrees.</div>
Yeah, that's the way I do it.</div>
I've been loving the new exercise (it's a keeper) along with the rest of my leg-less routine. I've been very good with my diet too, which helps since I am unable to do proper cardio.

I have an appointment with the doctor this Tuesday to figure out what is wrong with my knees. I imagine I'll be forwarded to a specialist for an MRI.
 
HST Cycle XVII - 10's - 9/14/08
<span style='color:red'>Threw softball for 30 min</span>
<span style='color:blue'>Bench Press: 45 - 10, 155 - 10 (2 sets)
Upright Row: 65 - 10 (2 sets)
Curl: 65 - 10
DB Inclined Lying Row: 32.5's - 10 (2 sets)
DB Fly: 32.5's - 10 (2 sets)</span>
 
HST Cycle XVII - 10's - 9/17/08
<span style='color:red'>Cut the grass, Swiss Ball crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 10, 165 - 10 (2 sets)
Upright Row: 65 - 10 (2 sets)
Curl: 65 - 10 (2 sets)
DB Inclined Lying Row: 32.5's - 10 (2 sets)
DB Fly: 32.5's - 10 (2 sets)</span>

I went to the PCP yesterday about my knees.  She ruled out any ligament, tendon or bone damage due to lack of pain from pressing the skin or bending the knee.  My pain is random, so her conclusion was erosion under the patella.  She said this was known as Costo-Chrondritis.  Problem is, that when I looked this up, it was a cartilage issue with the ribs, not the knee.  I'm going to see a specialist.  She did tell me to hold off from leg exercise (which I have been doing for 7 weeks) and take 2 anti-inflammatory pills of Naproxen each day.  The stuff is glorified Ibuprofen.  I do think she was right about it not being tendon, ligament or bone damage though.  Time, and another appointment, will tell.
 
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(colby2152 @ Sep. 17 2008,8:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2 anti-inflammatory pills of Naproxen each day.  The stuff is glorified Ibuprofen.</div>
I think Naproxen is more of a glorified aspirin. I used to take it, before moving on to more serious stuff. It's not much of a pain-killer, but it does tend to reduce inflammation.

Be sure to drink a lot of milk with it. Otherwise it can chew up your stomach.
 
Whats up with the rows and curls? Not being a wank just curious. I noticed you havent tried to increase the weight on those is all. Hopefully it isnt an injury or something holding you back.

Good to hear that the incline bench rows are doing the trick for you though. You should really get a good isolation with that I would think.

My partner cheats like a mofo on his BB rows and really swings his back up. Im trying to get him to stop but its a pride thing for him to try and stay at the same weight on these as I am using. Maybe the bench rows would be a good option to add in for him to stop this swing it up stuff.
 
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