Quote:
Originally Posted by feel wrath
wow, incredible. well done Mrs Cha
what kind of training are you managing to do right now Mr Cha? (or....maybe you should be Mrs Cha's sidekick after that!)
Thanks!!
lol, yeah.
I did coach her & write her programs for several years, then we hired Daniel Tinajero (one of, if not the best geared lifter coach in the world imo) to coach her for a couple different 4 month periods. Daniel thinks a lot like I do, but he gets deeper into everything because he does it for a living, and he is very smart. He really cares about all of his clients, so he does a fantastic job. We both learned a lot and now she programs herself rather than having me do it for her. I still coach her form though. I highly recommend Daniel to anyone who wants to compete in the sport, raw or geared.
Your timing is perfect in asking that question, as I have a few minutes, and a lot has happened the past week.
I did a lot of band stomps, some adductor & abductor machine stuff, some hamstring stuff, lots of eccentric tricep stuff (no pressing though), and a variety of little things here & there that would help my core, knee and elbow. I think band stomps have been the best thing for my knee yet.
I reread Mike Robertson's program, Bulletproof Knees and got general ideas from that. I had read it about 13 or 14 years ago.
I am always looking for ideas for rehab or prehab stuff, and I try things I think might work and get rid of anything that feels or seems bad.
I have done a lot of little things that my PT recommends, and I usually come up with my own variation of exercises based on things I learn from her, my doc (he lifts with me every Wed. - I coach him), and I get input from my chiro and my teammate who is a chiro. I am very lucky to have become friends with a lot of extremely smart and talented medical people who have a great understanding of what I do and who I am. I'm basically always either being watched by, or can make contact within hours or even minutes, with someone who knows more than me if I have questions about what I should or should not be doing.
I made a couple big progressions within the past few days.
1/17 was six weeks after the PRP elbow injections, so I had the green light from doc to start pressing light stuff. "Start low, go slow" is what he always says to me. He was there while I was trying a bunch of pressing stuff. I did:
1 arm cable presses
standing cable lifts
blast strap pushups
blast strap scapular pushups
1 arm DB press
blast strap rows
cable pulldowns
band stomps
air squats to a box
probably some other stuff I cant remember off the top of my head
My right shoulder has been shitty lately from leaning on crutches, then on a cane. Doc and chiro and PT helped me figure out I had badly jacked up right subscap, infraspinatus, teres minor and the posterior part of my serratus anterior. Chiro and PT did a whole bunch of stuff to help improve those areas of the right shoulder, and several of the above exercises worked on those things too. The cable lift is somewhat similar to a therapy exercise my PT showed me. I recorded a video and sent it to her asking if this was good for me and she loved it.
My pecs got DOMS like I had not had in a very long time after that workout, and my elbow felt great.
Oh yeah, a guy that I have been coaching was doing some DLs, and when I was explaining something to him, I bent down and picked it up to demonstrate something. It felt very good - nothing in the knee - so I did a few more. I think I did 185*3 and 235 * 1.
1/19
I did a bunch of warmup stuff and then DLs
135x1x3
225x1x3
275x1x???
315x1x4
The only thing that hurt was the skin on my shin where the knurling hit my leg.
I did a little bit of RDLs and some other very light stuff.
1/21
I warmed up good, including something I never used to do - tricep activation stuff, then I bench pressed. I had zero expectations. I was just thinking the whole time about what doc told me to pay attention to: I should stop pressing if I feel any kind of sharp pain in the left elbow/triceps tendon area.
I did all this off my chest in elbow sleeves:
55x15
105x10
145x10
185x5
225x3
275x2
No elbow/triceps pain at all - it felt the best it has since even before I fell on the elbow back in last May I think. I figured I would try some geared stuff.
F8 insert
315x3
3 boards
new used Inzer band shirt - this thing is a BEAST. Its triple ply and it weighs about 25 lbs I think (maybe exaggerating a little). A friend of mine gave it to me because he had shoulder replacement surgery and cant bench anymore. Its a really nice shirt. It fits my arms very loose, but it fits my chest well & I did not know if I could move a light weight down far in this thing, so that's why I used 3 boards.
435x3 - easy and no pain at all.
I wanted to compare that 3 ply Inzer shirt to a new/used F8 I got that has a nice thick collar, and is much tighter than the Inzer. I figured I needed more weight.
465x3 - easy, no pain
I kept the F8 on and did 505x3 to a 2 board. Still zero pain. I figured my elbows were plenty warm, so I took the sleeves off. 505x3 - still zero pain! Huge success!
I did some light pulling stuff, some chaos pushups, light triceps stuff, face pulls, and called it a day.
Elbow still feels great today. What is really great right now is I have more pain free ROM than I did prior to when I fell on the elbow. I think the tendon was already damaged quite a bit when I fell on it back ~7-8 months or so ago. It feels better than I can remember right now.
Knee continues to improve daily. I dont need the cane anymore and I can walk almost normal. Going up stairs is fine, but coming down stairs is still a bit sketchy, and I still feel like I am a long way from doing any heavy squat training. Maybe I can start training competitively for bench only or push-pull soon though.
I really dont want to compete in a lift that I cant do very well by my own standards, like have a shot at a PR or a national record or a world record or something. I'd really like to do a band shirt meet someday relatively soon, but I wont be breaking any records like my wife did. The dude who has the 55-59 unlimited (band shirts allowed) bench record pressed 1140! And this guy is my size and age too. I wont ever be able to top that, but I have an outside shot at a WR if I can do unlimited in a full meet if my knee comes back better than it was before. IPA & XPC do unlimited right now, so I will be looking at doing one of those at some point in the future. XPC nationals is in Fargo in November - I'd be happy if I can lift well by then.
Quote:
Originally Posted by The Yugoslavian
Whoaaaaaaa. That is really impressive!!! Yay Mrs. Cha!
Thanks!!!
Last edited by cha59; 01-22-2024 at 09:12 PM.