andre patton
09-17-08, 12:48 AM
For those that dont remember, I fukked my knee up a few months ago. I had to cut all lower body exercises from my workout regimen including deadlifts and squats.
My knee is almost back to normal so about 2 weeks ago I started squatting and deadlifting again. I started squatting 135lbs for 8 reps, and I'm going to increase 10lbs every week for a few months until I get back to where I was. I started deadlifting 225lbs with the same plan. I just dont want to overwhelm myself thru my rehab process and fukk around and hurt myself again.
Anyway, to the point of this thead. In just 2 weeks since I started doing full body again...ALL my numbers jumped up. Here's what I've been reppin:
bench press: 225lbs to 235lbs
chest dips: body weight + 65lbs to body weight + 80lbs (i use a weight belt and wrap it around a dumbell)
arnold press: 70lb dumbells to 85lb dumbells
shoulder press: 135lbs to 155lbs
lat pulls: 220lbs to 235lbs
If I had to pinpoint exactly what the difference is, I would say its building the strength back up in my hips. Most of these lifts (sans dips) require me to have my feet planted firmly on the floor and drive the weight up thru my hips and legs. Now that I've got my hip strength back, and my hips are squared away I can drive more weight thru my body which is making me stronger.
In summary: Make sure your workouts are balanced, and full body. Even you girls.
My knee is almost back to normal so about 2 weeks ago I started squatting and deadlifting again. I started squatting 135lbs for 8 reps, and I'm going to increase 10lbs every week for a few months until I get back to where I was. I started deadlifting 225lbs with the same plan. I just dont want to overwhelm myself thru my rehab process and fukk around and hurt myself again.
Anyway, to the point of this thead. In just 2 weeks since I started doing full body again...ALL my numbers jumped up. Here's what I've been reppin:
bench press: 225lbs to 235lbs
chest dips: body weight + 65lbs to body weight + 80lbs (i use a weight belt and wrap it around a dumbell)
arnold press: 70lb dumbells to 85lb dumbells
shoulder press: 135lbs to 155lbs
lat pulls: 220lbs to 235lbs
If I had to pinpoint exactly what the difference is, I would say its building the strength back up in my hips. Most of these lifts (sans dips) require me to have my feet planted firmly on the floor and drive the weight up thru my hips and legs. Now that I've got my hip strength back, and my hips are squared away I can drive more weight thru my body which is making me stronger.
In summary: Make sure your workouts are balanced, and full body. Even you girls.