NZ Anaesthetics.....

[nate225]

It's been a month since I partially tore the quad tendon from the patella. Have been training hard in upper body / core but no leg work other than my theraband / rehab extensions and in the last week assisted sissy squats.

I thought I'd better start the rehab journal as I'm just about ready to DL again (not heavy!) and I'm wanting to start light squats. Have used the enforced squat layoff to work on my knee tendonitis using PMan's "butter knife therapy"! :shifty: Working well and knees haven't been this good for years!

Mon 8 March 2010

Ab triset x3

Box squat 10x20, 10x20, 10x20, 10x20 (relatively painfree!)

Leg Extn - rehab trisets x2

Giant Cambered Bar Good Morning 8x60, 8x100, 5x140, 5x160

Calf Raises 25x160, 25x200, 20x280, 20x240

Chins 8, 8x10, 6x20

Bar Rows 8x100, 6x140, 6x160

Face pulls/Band pullaparts 10x75/10, 10x105/10, 10x105/10

Good hitout! :grin:

[steak]

Hey...good luck with rehab Nate. be awesome to see you fighting fit again and presuming NZSM events wont be too far away.....

[nate225]

Hey...good luck with rehab Nate. be awesome to see you fighting fit again and presuming NZSM events wont be too far away.....

Rehab has been good over last 4 weeks, physio has me going off for a scan before I get cleared to start adding weight to the squats (they'll be dimes on the bar for a few weeks I'm sure! :pfft: ).

NZSM & maybe U105 World Strongest Man is where I'd like to be late 2010. Just gotta see if the stars line up eh?!

[drizzt]

Good luck Nate. I'll be interested in seeing how you progress :nod:

[Old Bull]

Hey Bro,

Nate the Moderator congrats

[Laver]

Cool bro, the big numbers will return b4 u know it. Catch you next time your in the big smoke.

[Viking Power]

Hey Brother

Good stuff, mate best of luck, not bad good morning's brother

VP

[nate225]

Hey Brother

Good stuff, mate best of luck, not bad good morning's brother

VP

Cheers - have worked up over 200 before (although they get quite shallow!).

[nate225]

Weds 10 March 2010

Leg Ext (Rehab trisets) x 3

BW Box Squats 12, 12, 12

1 arm DB Snatch (both sides) - 5x20, 5x30, 5x40

Herc Hold with trapbar - 42sec x 185, 5.5sec x 225 (smooth grip & unbalanced made for fun as it tipped forward)

Clean & Press - 5x60, 3x80

Plate Pinches (to failure) 2x10kg for 3 sets

DB Curls - 8x20, 6x30, 4x35, 8x25

EZ Preachers (narrow) 6x45, 6x45, 6x45

Good session, nothing too heavy as still rehabing as a priority. Good to see strength in quad there (bumped up extn weights) but still a little painful!

[nate225]

Fri 12 March

Leg Extn - rehab trisets x 3 sets

BW Squats - 12, 12, 12

External Rotators - 3 sets

DB Shldr Press - 8x20, 8x30, 8x40, 5x50

Narrow Bench - 8x60, 5x100, 3x140, 3x150 (PR)

Narrow Inc Smith w/ chains (36kg chain full deload) - 8x96, 6x116, 5x136, 6x116

TPD strips - 8x96/8x84/8x72/8x60/8x48/8x24/8x12, 8x96/8x84/8x72/8x60/8x48/8x24/8x12

Good little workout for a friday afternoon.....

[nate225]

Sat implements

Video covers it. Shouldn't have done anything - physio would kill me if she saw it! Climbed a hill on Sunday to make up for it! :grin:

Hurt a bit at the time on Stones (even 100kg one) and hurt a lot on farmers (hence a very slow time even for me!). Seems okay today - Ultrasound scan this week will tell how it's healing!

[drizzt]

Nice train mate! :nod: That truck pull looked awesome, must try some sort of heavy pull like that (currently just doing tyre drags for speed) in my "SM" sessions :think:

[nate225]

Mon 15/3/2010

DL - 8x100, 5x140, 5x180, 5x200

Rehab Box BW Squats - 20, 20, 20

Calf Raise (Leg press) - 25x280, 25x280, 15x280

LPD - 8x150, 8x225, 8x247, 15x247

Chest Sup Row - 10x80, 10x80, 10x80

BOLR - 10x20, 8x20, 10x15

Good quick workout, quad felt 'tenative' during first DL's since tear. Ended up stifflegging them a bit.

[nate225]

Weds 17/3/2010

Leg ext rehab trisets x 3

One arm Monster DB Snatch (both arms) - 3x30, 3x40

Herc Hold (plate loaded small diameter no knurl) 118per side x 14.5 sec, 118ps x 46sec (shows the importance of set up in this event!)

Clean & press - 3x60, 3x80, missed 100 (quad tendon dodgey), 2x100 (manned up!)

Hammer curls - 8x15, 8x20, 7x25, 8x20

Scott curls - 10x15, 6x20, 8x15

[steak]

Cool vid Nate (soundtrack too..the STs go HARD!)

[Laver]

Those some mighty fine stones you got there Nate, where's you steal them from ?

[nate225]

Cool vid Nate (soundtrack too..the STs go HARD!)

Yep! And its about the only CD I could find that you tube didn't delete the music due to copyright issues.

Those some mighty fine stones you got there Nate, where's you steal them from ?

Had them made locally. Will start selling some if anyone is interested?

[nate225]

Fri 19/3/2010

Ab quadsets! x 2

Ext Rotators x 3

DB Shoulder Press - 6x20, 6x30, 8x45**

Football Bar Press - 8x60, 5x100, 5x120, 5x120, 5x120

Flyes - 12x20, 10x25, 8x30

OH TPD - 10x56, 10x72, 10x96, 10x96

Lockouts/BOLR - 8x100/15x20, 8x140/15x20, 5x180/12x17.5

** Did this as part of AUSSIE STRENGTH Kaz Challenge on Aussie Strength forum:

Competition one: THE MIGHTY KAZ

Jean Pierre Brulois once said "Kaz lived most of the time in the bowels of the earth, going back up to the surface once a year to prove who really was the strongest man drawing breath."

The competition event is the Seated overhead Dumbell Press with 100lb dumbells for the most reps. Full range reps, bench at 80 degree or higher.

Kaz did a masive 40 reps in this test. WHAT CAN YOU DO???

[nate225]

[steak]

NIce work Nate and Sam. Kaz is a legend and 40 reps is a mammoth ask in anyones books 8)

[ohjoshua]

Why are you guys doing snatches so light (40kg*3) when your pressing 45's for way more?

cool vids and reading in this journal.

[nate225]

Why are you guys doing snatches so light (40kg*3) when your pressing 45's for way more?

cool vids and reading in this journal.

Competition event (a medley) has a 40kg Monster DB in it, so snatch is fastest way of getting this light weight up (no point clean & pressing it). Once I get much over this I tend to clean & press, although I can snatch about 50ish both sides on MDB.

[nate225]

Sat 20 March 2010

Implements - reallt just watching the boys but did a little.

Atlas Stones - lots of lapping with 100 & 118. 1 lift with each, very hard without tacky on these stones, slippery & lost a fair bit of flesh!

9.5 tonne truck pull - 15m (felt easy but didn't want to strain quad tendon)

Farmers Walk - 100kg per side x 50m (faster than last week but still slow!)

Good to see two new faces at training - Big Mark & Zane should go well at HBSM.

[nate225]

22 March 2010

Rack Pull - 8x60, 8x100, 5x140, 5x180, 3x220, 3x260, 3x300*

Leg Press - 10x80, 10x120, 10x160, 10x200**

Calf Raise (on LP) - 15x360, 15x360, 25x280, 25x280

Parallel grip Chins - 8, 8, 8, 8

DB Rows - 6x65, 5x85, 5x105 (added weight with 20kg chains)

* I don't rate rack pulls at all but I didn't want to do full DL's tonight as have loaded my quad tendon a fair bit with truck pull / atlas stones (scan thursday)

** first weight on quad tendon in this sort of movement, not sore but aware of injury

[steak]

Even a broken Nate can shove some tin round 8) Implement training would certainly be varied and interesting mate...how much gym time do you guys put in generally?