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Thread: GSTACK masters lifting thread

  1. #141
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    Ok had my surgery last friday 30/06
    Turned out a lot better than I was expecting .
    Went in with suspected meniscal tear and possible microfracture due to small amount of osteo arthiritis which was going to be up to 6 weeks non weight bearing and maybe up to 6 months before 100% back to activity

    Came out with meniscii intact no issue with arthiritis and was told that the knee issues I had were from the stub/stump of my acl which I tore ten years ago locking up the joint .
    So have 2 stitches in which are getting removed next monday after that its regain ROM and should be back training much more quickly than anticipated .

  2. #142
    Member Bulldog73's Avatar
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    Really good news, GSTACK!!! Glad it went well!!

  3. #143
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    Thanks man , appreciate it , yeah nice to get that good news !

  4. #144
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    ok mainly doing some quad exercises and stretces for rehab
    still have some swelling on knee if i push it and still lacking a couple of degrees full extension
    that being said things are progressing and am able to bench do pullups etc and abs
    have not tried GHRs RDLS ETC yet
    ATM getiing to 5k on bike and full extension are the goals

  5. #145
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    ok GHRS ARE BACK IN THE MIX
    I think i have full extension now or very very close , full flexion however especially dynamically is not there at all yet.
    Progressing just slowly

  6. #146
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    6 Weeks or so post op.

    Have started back squatting light OHS, FS, BS
    Still some pressure on outside of knee at bottom of squats .
    Flexion still not 100% but improving .
    Starting to stretch more aggressively .
    On the plus side back from 10 day holiday , did 3-4 reasonable hikes and 1 5 hour hike with no issues so definitely improving .
    Hopefully another month will see me back training dynamic lifts

  7. #147
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    Ok Finally got back to doing some proper training again

    GHR
    20 X4 BW

    Stretching
    hips/knees/ankles/upperback

    Barwarmups
    Snatchbalance / OHS

    Blocksnatch at knee
    40X5 POWERS WITH 5XOHS
    40X5 POWERS WITH 5XOHS
    40X5 POWERS WITH 5XOHS
    40x2 SNATCH all the way down knee felt ok.
    40x2 SNATCH
    40x2 SNATCH
    45x2
    45x2
    50x2
    50x2
    50x2
    55x2
    55x2
    55x2
    60x2
    Ok felt good !
    See how I am tomorrow !

    Block Cleans
    Just up to 70x3

    Miltary Press
    50x5x5
    Db rows
    17.5 KG X 10 X5 l&r

    Felt good to be back didnt want to squat as well , juust see how I feel tomorrow.
    Took a while to iron out the kinks
    Setting the wrist back in the snatch recieve
    Bar felt heavy
    Took a while to ger tension back in the legs
    Took a lump on pubic bione as well
    But knee felt great so thats all good.

  8. #148
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    ok
    lot of soreness after tuesday but thats to be expected.

    GHR
    15x5
    Hang Power snatch
    40x3
    40x3
    40x3

    Snatch
    40x3
    40x3
    40x3
    40x3
    40x3
    40x3
    40x3

    Cleans
    40x3
    50x3
    50x3
    60x3
    70x3
    70x3
    70x3

    Frontsquat
    50x3
    50x3
    60x3
    60x3
    60x3
    70x3
    80x3
    80x3

  9. #149
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    Hang Power snatch
    40x3
    40x3
    40x3

    Snatch
    40x3
    40x3
    40x3
    45X3
    45X3
    50X3
    50X3

    Cleanpull + clean
    50x3
    50x3
    50x3
    50x3

    powerjerk
    50x3
    50x3
    60x3
    60x3

    backsquat 70x5x5

  10. #150
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    Warmup
    Barwork
    klokov presses
    OHS with bar
    hipflexor stretch
    legswings
    Power snatch
    40x3
    40x3
    40x3
    It is taking me a long time to loosen up enough to get down.
    Need to work much more on that

    Snatch
    40x3
    40x3
    40x3
    45X3
    45X3
    50X2
    50X2
    55x2
    60x1
    60x1

    Cleanpulls
    60x3
    75x3
    90x3
    105x3
    115x3

    Backsquat
    50x3
    70x3
    90x3
    100x3

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