band glute walks and band glute bridges to start
A. RDL 4 x 6; 2min rest (80,100,100,100kg)
B. Walking Lunge 4 x 10 each leg; 2min rest 20kg dbs
(did 3 sets of 10 Bulgarian split squats on left leg w 10kg)
C. Glute Ham Raise 3 x 10
The above is a pic of my legs - the left around the time of the comp in July / Aug. I was horrified when I stopped to look at my leg one day and see how small the left leg had become. I have just been doing single leg work since, peterson steps initially and then Bulgarian split squats, walking lunges with a few extra sets / reps on the left leg. I can still feel the left glute not firing as well as the right.
On the left pic I did not have much range (couldn't sit on my heels and especially not without pain). On the right I have full knee flexion and extension. It feels a little swollen / stiff at times after stretching but no sharp pain that I was getting initially. I am still not training BJJ yet.
Supplementation - I have increased BCAA intake and sipping 2 litres of water + Peptopro throughout the day and also taking GLC2000.
Wed 7th Oct
Fresh ink, so less training again this week. Sleep has been terrible, so it is no bad thing.
In Zen Buddhism, an ensō is a circle that is hand-drawn in one or two uninhibited brushstrokes to express a moment when the mind is free to let the body create.
The ensō symbolizes absolute enlightenment, strength, elegance, the universe, and mu (the void). It is characterised by a minimalism born of Japanese aesthetics.
Drawing ensō is a disciplined-creative practice of Japanese ink painting—sumi-e . The tools and mechanics of drawing the ensō are the same as those used in traditional Japanese calligraphy: One uses a brush (筆 fudé?) to apply ink to washi (a thin Japanese paper).
The circle may be open or closed. In the former case the circle is incomplete, allowing for movement and development as well as the perfection of all things. Zen practitioners relate the idea to wabi sari, the beauty of imperfection. When the circle is closed, it represents perfection, akin to Plato's perfect form (Plato), the reason why the circle was used for centuries in the construction of cosmological models, see Ptolemy.
Usually a person draws the ensō in one fluid, expressive stroke.[1] When drawn according to the sōsho style of Japanese calligraphy, the brushstroke is especially swift. Once the ensō is drawn, one does not change it. It evidences the character of its creator and the context of its creation in a brief, contiguous period of time. Drawing ensō is a spiritual practice that one might perform as often as once per day.
Mon 5th Oct
I did some trampoline work initially as per Alex's recommendation. The knee didn't feel great doing it - almost like landing bone on bone (almost reminded me of some of the sensations I experienced after the mcl reconstruction)
A1. RDL 4 x 8 100, 90,90,90
A2. DB Bench 4 x 12 27.5kg
B1. DB Walking Lunge 4 x 10/10 20kg dbs
B2. Chins 4 x 8
Wed 30th Sep
I have been doing more hypertrophy style work during the injury and it has given my joints a chance to heal somewhat, I'm enjoying not being completely beaten up after training too. It brings back something Dan John said about the importance of hypertrophy for the 'older' athlete. This training plus the lack of conditioning through rolling has seen my weight hit an all time high of 85kg. Did has not been perfect by any means lately but the fact I did no resistance training for the first half of 2015 I would be certain that not ALL of the weight gain is fat! I am still undecided if I will make the permanent move to medium heavy when I return to competitions - I think a contributing factor to being injured has been under eating so I may well look to put on some size and stay up there, I am probably feeling better for it now truth being told....
Some German Body Composition style training (fun!)...
A1. DB Shoulder Press 3 x 10 20kgs
A2. Barbell Curls 3 x 10 32.5kgs
B1. Prone Incline Flyes 3 x 10 6kgs
B2. Skull Crushers 3 x 10 28, 30.5, 33kg
C1. DB Lat Raise 3 x 10 10,10, 8kg
C2. Hammer Curls 3 x 10 17.5kgs
D1. Band Pushdowns 3 x max (45, 25, 20)
D2. KB Shrugs 3 x 10 32kgs
80kg on the left July, 84kg on the right Oct
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