Concurrent Strength Training & Running 2015: Eight-Week Workout Cycle IV

Lee, that sounds like great news. Cutting edge experimental sounds interesting. I suppose if they work with pros, the wear and tear those athletes put their joints through over a couple of seasons would be comparable to the average Joe over a decade.

The Ohio Power Bar is great. Got it yesterday. Been too busy to work out, but I just did some deads. Feels really good. The knurling is grippy. The 0.5mm extra in diameter seems to make all the difference. :D But seriously, the bar is easier to hold on to. The barbell practically leaps into your hands. Little flex. Solid.

Closeout discount, but looks new to me. However, one edge of the center knurling appears slightly mis-cut for about a 5mm, like the cutting machine slipped. Doesn't affect me, as I'm going to use this bar outside the rack for deads and rows.

Before I bought the first bar, I called, and the rep said the bars are perfectly functional and sometimes the knurling is a little bit off.
 
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Lee, that sounds like great news. Cutting edge experimental sounds interesting. I suppose if they work with pros, the wear and tear those athletes put their joints through over a couple of seasons would be comparable to the average Joe over a decade.

The Ohio Power Bar is great. Got it yesterday. Been too busy to work out, but I just did some deads. Feels really good. The knurling is grippy. The 0.5mm extra in diameter seems to make all the difference. :D But seriously, the bar is easier to hold on to. The barbell practically leaps into your hands. Little flex. Solid.

Closeout discount, but looks new to me. However, one edge of the center knurling appears slightly mis-cut for about a 5mm, like the cutting machine slipped. Doesn't affect me, as I'm going to use this bar outside the rack for deads and rows.

Before I bought the first bar, I called, and the rep said the bars are perfectly functional and sometimes the knurling is a little bit off.

Nice I was hoping you would comment about the bar. I have always been interested in a power bar, but have never pulled the trigger. Grippy bars to help a lot with the deadlift, but if it a has center knurl watch out for you neck while squatting, or wear a heavy cotton tshirt.
 
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Well, the visit with the second doc went well. In fact, he referred me to a third doc even higher up the ladder of professional knowledge and skill! Actually the doc I saw today is on medical leave, so can't do surgery. Their orthopedic center is quite impressive, with escalators in the lobby and a nice open feel. The walls are adorned with photos and jerseys of local sports stars, signed with thank you notes.

Basically, the second doc said yes, running is best avoided. Second, he said squats are OK. In fact, he said the reason the meniscus and arthritis issues didn't show up and give me trouble earlier is because the rest of the joint and supporting musculature are so strong. So keep doing squats! He also liked the idea of replacing conventional deadlifts with SLDLs.

He referred me to the third doc in order to look into three possible "joint restoration" procedures: (1) clean up the joint via arthroscopic surgery, (2) "pick' the femur where my articular cartilage has worn away, in order to induce scar tissue, which can serve the same function as the missing articular cartilage, and (3) look into injecting cells that might help maintain cartilage health. This third option is pretty cutting edge, and the third doc he referred me to is a top researcher at the U of M.

So, the visit went about as well as I had hoped. I knew running was probably out, but I'm glad I can keep the squats and deadlifts. The first doc was reluctant to do surgery in the absence of pain, but the second doc thought I could get considerably more mileage out of my otherwise healthy knee if I had these procedures performed. The second doc was also considerably more attentive.

After the appointment, I picked up the free Nordic Track Ski Machine that was on craigslist. So now I have four aerobic options: rowing, "skiing," biking, "street striding." Oh, I guess I can also swim, but I'll put off that possibility for the time being. So it's now a matter of programming a nice mix of aerobic activity to go along with my lifting, which doesn't need to be modified much at all. I will probably avoid doubles and singles from now on, and stick with the SLDL, but otherwise, I'll keep the 5-8-3 weekly wave and six main lifts framework. Spraining my left thumb a little last week on a failed bench single is further reason to give up on the 1RMs. It's just not worth the injury risk, and there's probably not that much training benefit. Plus it keeps all three weekly workouts fairly uniform, efficient, and simple.

I'm sorry I can't comment more on the heart rate stuff. My eyes just glaze over. Back when I was a runner, I always felt I had good intuitions about what an aerobic pace was, what a tempo pace was, and what a good 100-yard interval pace was. Just doesn't seem that complicated. Same with cycling, it's always been obvious to me what gear is best for a sustainable pace. Plus none of the physiology stuff I've looked at, to the extent I understood it and can now remember it clearly, ever gave any credence to Maffetone's fat-burning theories or the importance of avoiding anaerobic exercise while you're building your base. A lot of stuff supports the basic idea of always training different intensities, as there is a lot of carryover. I've certainly found that to be true with my weekly rep-count wave. Really seems to speed up improvements. Unfortunately, I never ran consistently enough to put my weekly intervals-tempo-aerobic program into place long enough to judge results, but it seemed like a good idea.

My plan with cardio stuff now is probably to always maintain an aerobic level, mainly to avoid extra pressure on the knees. But I will seek out hills once in a while I think.

So if you don't mind me asking what's the success rate of this treatment? Recovery time? How do you feel about surgery?

Did you get your tricycle yet, I am curious to hear about it. It's probably a similar motion to roller skating or blading. Something interesting in all your choices are the lack of eccentric contractions. Maybe that is why running is a little more effective and damaging?

Yeah I am planning on doing hill repeats tomorrow too. I think I'll keep up with the slow running and do a hill repeat day once a week. This way I can get some decent downhill training. These are two guys I trust when it comes to running ultras http://www.runnersworld.com/rt-training/tips-for-downhill-running

I have to say this slow ass running sucks from a time standpoint but I did feel surprisingly fresh today. Normally after a run like that I have some lingering soreness and joint stiffness. Today I didn't feel any of that. Ha no comment necessary just looking at the HR was kind of a surprise for me between the difference in exertion of running vs. walking and very little improvement in time. As you know I am just trying to limp my way through this leadville thing so I am thinking of strategies to keep moving forward in the fastest pace possible. Problem is even with the slower running my knees was bothering me at the end of the run again on flat ground. So I still don't know if there is such a strategy other than limping through the pain as fast as possible and use this which works exceptionally well https://www.voltarol.co.uk/products/apply-to-skin/voltarol-emulgel
 
So if you don't mind me asking what's the success rate of this treatment? Recovery time? How do you feel about surgery?

Did you get your tricycle yet, I am curious to hear about it. It's probably a similar motion to roller skating or blading. Something interesting in all your choices are the lack of eccentric contractions. Maybe that is why running is a little more effective and damaging?

Yeah I am planning on doing hill repeats tomorrow too. I think I'll keep up with the slow running and do a hill repeat day once a week. This way I can get some decent downhill training. These are two guys I trust when it comes to running ultras http://www.runnersworld.com/rt-training/tips-for-downhill-running

I have to say this slow ass running sucks from a time standpoint but I did feel surprisingly fresh today. Normally after a run like that I have some lingering soreness and joint stiffness. Today I didn't feel any of that. Ha no comment necessary just looking at the HR was kind of a surprise for me between the difference in exertion of running vs. walking and very little improvement in time. As you know I am just trying to limp my way through this leadville thing so I am thinking of strategies to keep moving forward in the fastest pace possible. Problem is even with the slower running my knees was bothering me at the end of the run again on flat ground. So I still don't know if there is such a strategy other than limping through the pain as fast as possible and use this which works exceptionally well https://www.voltarol.co.uk/products/apply-to-skin/voltarol-emulgel
I guess if success is defined as improved function and decreased rate of wear and tear on the articular cartilage, then the doc seemed to pointing towards a 100% success rate. He seemed to be saying the only reason not to do it was if I didn't want to put up with the recovery time, but for long term knee health, it's the way to go. My knee is already becoming arthritic because the meniscus cartilage is damaged enough that the articular cartilage, the stuff than covers the bone, is being worn away. So some of the femur has already been exposed. Surgery would clean up and perhaps repair the meniscus a bit and try to get the femur to scar enough to protect itself from further wear. We didn't really get into the particulars of surgery because he wants the third doc to evaluate me, but my understanding is that I'd be immobile for a few weeks after surgery and of course something like squats could be out for several months. Basically, with surgery and subsequent cell injections, the day I need knee replacement can be put off, perhaps indefinitely.

How do I feel about surgery? I dunno, I guess I'm fine with it. These guys are the best in the Twin Cities, and we have a pretty good medical community here, so they're probably among the best in the country. I feel if they're recommending surgery, it's the way to go. Recovery will suck, but it would also suck to have to deal with more frequent flare-ups and a greater likelihood of arthritis if I don't get the surgery done.

Hopefully the bank transaction will have cleared today and the tricycle can be shipped. They promised 3-5 business days. Yeah, I was thinking this might be a blessing in disguise. With running, I've tended to feel best on an EOD schedule, but perhaps with these less impactful options, I'll end up doing aerobic ED. I've always thought it's best to do aerobic exercise everyday, but my enjoyment of running has tended to make me dismiss other possibilities as second-rate. Even now, it's hard reconciling myself to never running again, but with biking and perhaps street striding, the potential for urban adventure is better because I'll be able to cover more ground. And maybe this winter I'll pull a Sid and finally get around to improving my swimming ability. There's a Y not too far away that has lap swimming at five in the morning.

Well, I wish you all the best on the Leadville race but I just hope with all your pushing through pain you're not doing permanent damage. It's interesting about walking versus running. A brisk walk and a slow run aren't that much different, but why then does a run feel so much more satisfying? Anyway, I've always felt better at slightly faster paces. Slow running seems to wind up and tighten my legs more. I do love hiking though, and when the kids are a little older I intend to program some forced marches for them. My wife is starting to complain about weight gain, so hopefully I can convert her to a more active lifestyle too.
Lee, that sounds like great news. Cutting edge experimental sounds interesting. I suppose if they work with pros, the wear and tear those athletes put their joints through over a couple of seasons would be comparable to the average Joe over a decade.

The Ohio Power Bar is great. Got it yesterday. Been too busy to work out, but I just did some deads. Feels really good. The knurling is grippy. The 0.5mm extra in diameter seems to make all the difference. :D But seriously, the bar is easier to hold on to. The barbell practically leaps into your hands. Little flex. Solid.

Closeout discount, but looks new to me. However, one edge of the center knurling appears slightly mis-cut for about a 5mm, like the cutting machine slipped. Doesn't affect me, as I'm going to use this bar outside the rack for deads and rows.

Before I bought the first bar, I called, and the rep said the bars are perfectly functional and sometimes the knurling is a little bit off.
Cool to hear you like the Ohio Power bar, but you really should get the Ohio Power bar. Opps, same mistake. Seriously, glad the equipment upgrades are working out for you. If I get another bar, it will probably be through Rogue again too. Just seems like a great company, despite their affiliation with Crossfit. I'm thinking of ordering some Rehband wrist supports from them today.

One good thing about being given the green light to continue squatting is I can continue to get good use out of my new lever belt. It was going to be overkill using it just for overhead presses, deadlifts, and rows. The Spud 3-ply belt was perfectly adequate for those.
 
Lee, did the doc have any other recommendations?
Weight loss?
Supplements?
Weight loss is recommended, and in all the things I've read so far, the greatest predictors of degenerative issues are genetics and obesity. I don't consider myself obese, but then again, I suppose a lot of fatties don't. I prefer "burly." But in any case, yes, I'm making weight loss a priority now. I've already dropped ten pounds since the onset of shingles. I'm no longer that concerned about being properly fueled for my st sessions either. And I'm trying to eat half-rations at dinner. I wake up super hungry these days, which is a good sign that I'm cutting calories sufficiently for results. Once I've initiated aerobic exercise full on again, progress should speed up even more. If I can drop five pounds a month, I should be in decent shape by the end of the year, down to around 210 or so.

I asked the first doc about supplements, but they said the evidence is anecdotal. I'm taking "Triple Strength Jointz Power," which contains Glucosamine, Chondroitin, and MSM, and I'm also taking a Ginger Root Extract. If you have any further recommendations, be sure to let me know.
 
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Worked up to maxes or working maxes depending on lift
DL - 155kg
Inc Bench - 65kg
Squat - 80kg
Press - 45kg
P Row - 50kg
DL is twice as strong as SQ?


---------------Week 4: Cycle IV---------------

Mon 7/13
Squats - 2 x EMOM x 20 @ 60(first 10)- 70(last 10)
Inc Bech - 3 x 3 @60kgs
P Rows - 3 x5 @ 40kgs

Bike Commute - 35k @ 80min
Lunch Yoga

Tue 7/14
Press - 3 x 5 @50kgs
Pull ups - 5 x 5 @ BW
Farmers - 3 x 80m @ 65/75/85

Bike Commute - 35k @ 82min
Lunch Yoga

5k easy walk run

Really stoked about getting back up some weight on the press. Pull ups are also coming much easier. So I weighed myself and I am at 197 now, not enough to make them that much easier. I wonder if the P-rows are a bigger help?
You know, I've almost stopped wondering where the carryover comes from. I just know that doing the six main lifts frequently seems to improve all the lifts simultaneously. Like, now that I'm doing decent deadlifts and squats again, I can feel my presses getting easier and more solid. Strange, no?
BTW heavy or 3 plate hip thrusts suck. Very uncomfortable, 100kgs seems to be the max.
I find that easy to believe. Besides, who ever lets a woman weighing more than 100kgs climb on top?
Sat 7/18
DL EMOM 2 x 20 @ 125kgs
P Rows 5 x 5 @ 70kgs
Ab Roll Outs

Hill Sprints x 12 - Ankle started feeling funny so I quit early
Couple of hours on the SUP
I'm liking your EMOM x 2 x 20 on both the squat and deadlift intriguing.

SUP = Stand up Paddleboard? Are you near the ocean?
 
Pvc bumpers holders done. All bumpers unpacked. Outgassing in garage, until I get the rack assembled.

Installed a new flush mount ceiling fan.

Rack should arrive today. Have decided that I will orient the plywood in landscape after all. Otherwise, the rack would hang off the sheet an inch on either side.
 
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DL is twice as strong as SQ?



You know, I've almost stopped wondering where the carryover comes from. I just know that doing the six main lifts frequently seems to improve all the lifts simultaneously. Like, now that I'm doing decent deadlifts and squats again, I can feel my presses getting easier and more solid. Strange, no?

I find that easy to believe. Besides, who ever lets a woman weighing more than 100kgs climb on top?

I'm liking your EMOM x 2 x 20 on both the squat and deadlift intriguing.

SUP = Stand up Paddleboard? Are you near the ocean?

Yeah I think my squat max is likely more but that was with my knee issues. The hope is I can quickly ramp the squats to 100kgs/225lbs for the EMOM routine in a week or two. I really like the EMOM setup, it helps keep me focused and limits my lifting adhd. It is a little boring though, kind of like running on a tmill. The 2 rep sets work really well at about 80% of my 1RM on the DL. You get a great stimulus but dont feel too beat down the next day. You should give it a try sometime, just dont overshoot the weight or else tommorrow you will be pretty sore. I think its very easy to go overboard on the weight with this routine.

That comment is the perfect reply to heavy thrusts, haha. Thanks for the laugh!

Yep stand up paddleboad and we are really close to the sea, but I haven't taken it out there yet. I am still a little unsure about the waves? We have a couple of lakes right in the vicinity that I usually take them out on. Its great relaxing fun, unless the wind is blowing. Then its a battle to row 20 feet. The instability training bit is kind of challenging, like swiss ball traingin with a purpose. I do feel like it has some value building some joint strength in my ankles and knees oddly enough. But only after an hour of paddling.

I'm still giggling lol...
 
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Yeah I think my squat max is likely more but that was with my knee issues. The hope is I can quickly ramp the squats to 100kgs/225lbs for the EMOM routine in a week or two. I really like the EMOM setup, it helps keep me focused and limits my lifting adhd. It is a little boring though, kind of like running on a tmill. The 2 rep sets work really well at about 80% of my 1RM on the DL. You get a great stimulus but dont feel too beat down the next day. You should give it a try sometime, just dont overshoot the weight or else tommorrow you will be pretty sore. I think its very easy to go overboard on the weight with this routine.

That comment is the perfect reply to heavy thrusts, haha. Thanks for the laugh!

Yep stand up paddleboad and we are really close to the sea, but I haven't taken it out there yet. I am still a little unsure about the waves? We have a couple of lakes right in the vicinity that I usually take them out on. Its great relaxing fun, unless the wind is blowing. Then its a battle to row 20 feet. The instability training bit is kind of challenging, like swiss ball traingin with a purpose. I do feel like it has some value building some joint strength in my ankles and knees oddly enough. But only after an hour of paddling.

I'm still giggling lol...
I would think another advantage of the two-rep sets is that you are able to maintain pretty good form. It's something I could try in the future, definitely, but I wouldn't be surprised if I stick with the 3 x 5/8/3 weekly wave for quite some time to come. It feels great to be back on it after the shingles and knee stuff. So simple, so mindless. One thing you might try is taking the squat volume up to twice that of your deadlift volume until the squat catches up some more.

Yah, sorry, but some of those more exotic lifts do resemble various positions for making whoopie. The back extensions also come to mind. Bret seems like a very sincere guy, but I also think the whole 'glute guy' branding is a clever way to train mostly female clients and watch them work those enticing movements.

Cool about the paddleboard. Picked up the kids yesterday on my bike. Cross-training definitely has its merits. This knee issue is something of a blessing in disguise. Maybe aerobic exercise is best with a variety of approaches? Given the repetitive nature of aerobic exercise, it might be best to mix things up no matter what. I'm already envisioning a more seasonal approach, with swimming possibly replacing biking in the winter, and maybe even trying cross-country skiing a la DNEChris. At the river on Sunday, my wife pointed to some kayakers and asked why I don't try something like that. So there's lots to consider. The only problem is that almost all alternatives to running are more expensive and require more planning/prep, but a whole new world seems to be opening up to me. And there's the hope that I may still be able to run a bit once a week or two. Last night I had a dream about trying to sprint over grass with winter boots on, and getting frustrated that I couldn't go any faster.
 
If I get another bar, it will probably be through Rogue again too. Just seems like a great company, despite their affiliation with Crossfit.
A cosmetically imperfect Ohio Power Bar seems to show up in their closeout section a couple of times a month. http://www.roguefitness.com/miscellaneous-bars

I don't mind Rogue's Crossfit affiliation. Most sporting gear companies need the mass market in order to substantiate their niche products.

Received the rack parts yesterday. Solid. This won't be moving after I bolt it down, unless I get a running start and throw a barbell at it. Even then, the barbell would probably bounce off. Can't wait to try it out. Rogue is separately shipping the nuts/bolts needed for the extra crossmembers that I ordered. Should arrive Wed. Planning to get everything unboxed and the room situated tonight.

Also, received the Freespotter. That sounds pretty cool, too.

Should have the gym put together soon!
 
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I would think another advantage of the two-rep sets is that you are able to maintain pretty good form. It's something I could try in the future, definitely, but I wouldn't be surprised if I stick with the 3 x 5/8/3 weekly wave for quite some time to come. It feels great to be back on it after the shingles and knee stuff. So simple, so mindless. One thing you might try is taking the squat volume up to twice that of your deadlift volume until the squat catches up some more.

Yeah I was thinking that too about the squat volume, actually I was trying to think up of a volume and progression or weekly variation for my EMOM thing. So I think an idea might be break it out into 3 week mini cycles and do Squat, DL and Front Squat each week following this variation:
Week 1 - EMOM 3 x 20 @ 80%
Week 2 - EMOM 2 x 20 @ 85%
Week 3 - EMOM 1 x 20 @ 90%
Maybe I will rotate through the lifts so I'll intermix a heavy, medium and light one each week. So it wont be heavy lifts 3 times a week etc... This will give me a lot more volume on the squats too.

Yah, sorry, but some of those more exotic lifts do resemble various positions for making whoopie. The back extensions also come to mind. Bret seems like a very sincere guy, but I also think the whole 'glute guy' branding is a clever way to train mostly female clients and watch them work those enticing movements.

Cool about the paddleboard. Picked up the kids yesterday on my bike. Cross-training definitely has its merits. This knee issue is something of a blessing in disguise. Maybe aerobic exercise is best with a variety of approaches? Given the repetitive nature of aerobic exercise, it might be best to mix things up no matter what. I'm already envisioning a more seasonal approach, with swimming possibly replacing biking in the winter, and maybe even trying cross-country skiing a la DNEChris. At the river on Sunday, my wife pointed to some kayakers and asked why I don't try something like that. So there's lots to consider. The only problem is that almost all alternatives to running are more expensive and require more planning/prep, but a whole new world seems to be opening up to me. And there's the hope that I may still be able to run a bit once a week or two. Last night I had a dream about trying to sprint over grass with winter boots on, and getting frustrated that I couldn't go any faster.

Yep that's the problem with the other cross training, it costs more (all the ancillary shit gets insanely expensive) and its a lot more to think about and plan. Biking is probably the easiest, but kayaking or cross country skiing becomes a lot more equipment intensive. Even paddleboarding is a pain to get set up, and if its too windy that sucks too. I think the best thing is to pick one or two things and you do them frequently enough you will have a good routine that will help limit the prep time.

I would love to XC ski, another fun thing is to snowshoe.

Glad you like the cross training though. Since I have been biking I feel like I really enjoy running more. The variety seems to build up the motivation for some reason.
 
Yeah I was thinking that too about the squat volume, actually I was trying to think up of a volume and progression or weekly variation for my EMOM thing. So I think an idea might be break it out into 3 week mini cycles and do Squat, DL and Front Squat each week following this variation:
Week 1 - EMOM 3 x 20 @ 80%
Week 2 - EMOM 2 x 20 @ 85%
Week 3 - EMOM 1 x 20 @ 90%
Maybe I will rotate through the lifts so I'll intermix a heavy, medium and light one each week. So it wont be heavy lifts 3 times a week etc... This will give me a lot more volume on the squats too.



Yep that's the problem with the other cross training, it costs more (all the ancillary shit gets insanely expensive) and its a lot more to think about and plan. Biking is probably the easiest, but kayaking or cross country skiing becomes a lot more equipment intensive. Even paddleboarding is a pain to get set up, and if its too windy that sucks too. I think the best thing is to pick one or two things and you do them frequently enough you will have a good routine that will help limit the prep time.

I would love to XC ski, another fun thing is to snowshoe.

Glad you like the cross training though. Since I have been biking I feel like I really enjoy running more. The variety seems to build up the motivation for some reason.
Looks like a good plan.

I'm almost considering manipulating volume again--volume up for SQ and OHP, volume down for SLDL and BP, but I'm really enjoying the simplicity of doing just three sets for each of the lifts. I'm also really enjoying the BP and SLDL again, after a period of emphasizing SQ and OHP. Now it seems right to focus on all six main lifts equally, and forget about the Iron Ratios for a while. Just focus on microloading everything and making steady progress. The ratios are close enough I think.

I agree that picking just a few aerobic alternatives to running is best. I'm a creature of habit and routine when it comes to settled-life exercise. Just like my lifting, I like to keep things simple. I don't even skim most T-Nation articles anymore. They're constantly offering up endless variety, but six lifts with a weekly rep-count variation works fine for me, so why fix it? I think cycling will be my bread and butter during spring/summer/fall, but not sure about winter. I've commuted during the winter in the past, but recreationally I'm not sure I'll be able to motivate as well. They do a pretty good job plowing the bike paths around here, but swimming or cross-country skiing might be the best cold weather aerobic alternatives. The street strider should be here next week sometime. If I like that, it might change my thinking, but it seems like more of a novelty item.

I already have most of the gear I need for cycling. I'm getting a new helmet for my birthday, but I already have updated USB-chargeable lights. I would also like some padded shorts and maybe some cycling specific shoes, although perhaps it's best to make the arch work with less support? Also trying to find a why to have a kids seat on my rack and also use a tagalong bike or tow. Before long I will probably start lusting after a proper lightweight street bike. My mountain bike is built like a tank.

I've been reading even more on meniscus tears, and the closest I can come to a consensus is that surgery is most warranted when there's either pain or a mechanical problem, like popping or locking. My pain is almost completely gone, and the popping when unbending my knee is minimal. The only problem with the popping is that it may indicate a flap or loose piece of meniscus cartilage that could be damaging my articular cartilage, worsening the arthritis. So surgery is still probably recommended. However, the knee is holding up well with the cycling, squatting, and walking, which is a relief and makes me wonder if surgery can't be put off until it hurts again or the functionality degrades further. It's going to be a long three weeks waiting to see the third doc. He's a "super doctor":
http://www.superdoctors.com/minneso...son/6476275e-a410-4453-8b7a-ad3ea3516b60.html
http://health.usnews.com/doctors/bradley-nelson-30776
 
Would it be possible to call the doc's office to see about cancellations? Maybe a wait list?
Yah, I'm on the cancellation list, so hopefully something will turn up. In fact, thanks for the reminder, I think I'll call them just to see. Squeaky wheel gets the oil and all that . . .

BTW, just got the Rehband 7793 Strongman Wrist Support from our company, Rogue. They seem to be the only ones who carry Rehband here, except for a few odd sizes on Amazon. Haven't used them in a workout yet, but they feel vastly superior to the wrist wraps I got several months ago. Now I'm tempted to get the Rehband 7790 Strongman Knee Support too, and use the Rehband 7051 Blue Knee Supports for aerobic stuff, but it's hard to justify the price of the former. The supports are much easier to use than the wraps, and feel more comfortable.

I like the wrist support to minimize my moment arm while pressing, and the knee supports to protect and keep warm my brittle knees.
 
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Looks like a good plan.

I'm almost considering manipulating volume again--volume up for SQ and OHP, volume down for SLDL and BP, but I'm really enjoying the simplicity of doing just three sets for each of the lifts. I'm also really enjoying the BP and SLDL again, after a period of emphasizing SQ and OHP. Now it seems right to focus on all six main lifts equally, and forget about the Iron Ratios for a while. Just focus on microloading everything and making steady progress. The ratios are close enough I think.

I agree that picking just a few aerobic alternatives to running is best. I'm a creature of habit and routine when it comes to settled-life exercise. Just like my lifting, I like to keep things simple. I don't even skim most T-Nation articles anymore. They're constantly offering up endless variety, but six lifts with a weekly rep-count variation works fine for me, so why fix it? I think cycling will be my bread and butter during spring/summer/fall, but not sure about winter. I've commuted during the winter in the past, but recreationally I'm not sure I'll be able to motivate as well. They do a pretty good job plowing the bike paths around here, but swimming or cross-country skiing might be the best cold weather aerobic alternatives. The street strider should be here next week sometime. If I like that, it might change my thinking, but it seems like more of a novelty item.

I already have most of the gear I need for cycling. I'm getting a new helmet for my birthday, but I already have updated USB-chargeable lights. I would also like some padded shorts and maybe some cycling specific shoes, although perhaps it's best to make the arch work with less support? Also trying to find a why to have a kids seat on my rack and also use a tagalong bike or tow. Before long I will probably start lusting after a proper lightweight street bike. My mountain bike is built like a tank.

I've been reading even more on meniscus tears, and the closest I can come to a consensus is that surgery is most warranted when there's either pain or a mechanical problem, like popping or locking. My pain is almost completely gone, and the popping when unbending my knee is minimal. The only problem with the popping is that it may indicate a flap or loose piece of meniscus cartilage that could be damaging my articular cartilage, worsening the arthritis. So surgery is still probably recommended. However, the knee is holding up well with the cycling, squatting, and walking, which is a relief and makes me wonder if surgery can't be put off until it hurts again or the functionality degrades further. It's going to be a long three weeks waiting to see the third doc. He's a "super doctor":
http://www.superdoctors.com/minneso...son/6476275e-a410-4453-8b7a-ad3ea3516b60.html
http://health.usnews.com/doctors/bradley-nelson-30776

Thanks, yeah don't tinker if there is no need. If its working and your happy keep it up. I actually only have two more weeks of lifting ahead of me and I am going to take the following two weeks off before my two races in Leadville. So I will probably keep up with the EMOM thing for the next couple of weeks and then I have a better idea if its a decent plan to run it out for the full 8 weeks.

Yeah same here with the knee holding up, I think the run/walk thing is gonna be my way of handling it till the ITBS goes away. It'll be fun to see what kind of ambition I have to run after August. Maybe just the once a week to work will be enough to keep me happy? Maybe I'll be like you and spread out the wings some more.

So the street strider is coming for sure?

BTW 5 x 265 for the SLDL is pretty impressive. Your hamstrings sore at all?
 
Hey Abide, I am not sure if I mentioned this to you but have you considered one of this?

http://www.amazon.com/Rumble-Roller...&qid=1437654760&sr=8-4&keywords=rumble+roller
This roller was a God's send to me I got it about three/four years ago? and I have not have another case of ITBS since(nocking on good right now). When rolling don't just go up and down also go side to side from the knee all the way up to your hips and over the hip area. The roller is good to use on all parts of the body because of bumps/knots? Also I found that a lacrosse ball works much better than a tennis or softball, not too soft and not too hard just right. when massaging your butt with the ball play close attencion to you hip joints sometimes you can find some very stubborn knots in there also go over the front of your hips too.
I hope you understand all my rumbling :)
 
Thanks, yeah don't tinker if there is no need. If its working and your happy keep it up. I actually only have two more weeks of lifting ahead of me and I am going to take the following two weeks off before my two races in Leadville. So I will probably keep up with the EMOM thing for the next couple of weeks and then I have a better idea if its a decent plan to run it out for the full 8 weeks.

Yeah same here with the knee holding up, I think the run/walk thing is gonna be my way of handling it till the ITBS goes away. It'll be fun to see what kind of ambition I have to run after August. Maybe just the once a week to work will be enough to keep me happy? Maybe I'll be like you and spread out the wings some more.

So the street strider is coming for sure?

BTW 5 x 265 for the SLDL is pretty impressive. Your hamstrings sore at all?
Yah, hopefully Cycle V will go better for both of us. Maybe all three of us, as BA doesn't seem to be doing much lifting these days outside of pullups. And once Sid gets his new gym set-up, perhaps he'll have greater incentive to log too. I've been feeling really good now that I'm back to full body workouts. I have the new maxes just about set now, so I'll be back on the mindless microloading system again. I'll continue to bring the squats up a little more quickly, but I think 312 is a good max to start the SLDLs with. Now I'll start adding two pounds per week. By the beginning of Cycle V I should have a good idea if this is a good rate or not. I'm always fighting twin impulses. One is to make progress as fast as I can, and the other is to make the workouts as easy and mindless as possible. Being more aware of my increasing fragility, however, I should probably opt for the latter. All my year-end projections are blown anyway, so who cares when I reach my load goals, right? I think adding two pounds to the lower body lifts each week and one pound to the upper body lifts is probably the way to go. Then if things start to feel too easy, I can always make bigger jumps. Still not sure if I should let go of occasional 1RM testing, to save the joints and avoid injuries, but I guess my gut will tell me if and when it's time.

It's cool that your Leadville gig coincides more or less with the cycle turn-over. It would be cool to more closely align in our training. It's been a mess for both of us the last several months.

Yeah, you know, I'm really hoping that I can run three miles once a week. Dutchie and others think it's perfectly possible, so we'll see. That would be enough to retain some semblance of plantar callus, and running is the only way to sustain barefooting for any length of time in the cooler months. But yeah, necessity has me rethinking the whole aerobic approach, and the more I think about it, the more it might make sense to mix things up more, injury or no. With the repetitive stress of most aerobic training, it makes sense to add variety.

I just emailed the guy in China. On Monday he confirmed receipt of the wire and said he was going to ship the strider on Tuesday. I also looked into the company a bit more, and it is indeed a knock-off, but with a decent reputation. It was my brother that actually made the order late one night without looking into things much at all, when I was complaining about giving up running and mentioned the Street Strider. Oh well. They say they use Shimano parts, so hopefully the tubing and the rest of it is OK. I can probably maintain or upgrade it with parts from a bike shop. Not sure I would've ordered it on my own. I tend to research things a bit more, and am more cautious about transactions with unknown sellers. I've never dealt with Alibaba business before. But my brother's rash decision might work out, as I would never have bought the original Street Strider at its retail price, and the knock-off might work just as well. In fact, one Amazon reviewer suggested that the original company is going out of business.

Yeah, I was, and still am pretty sore. I didn't bike yesterday in fact due to the soreness. I could've, but I'm all about cautious and gradual these days.

Part of it was the increase weight of the squats too, but SLDL are great for the hamstrings and glutes. Really, I think they may be a superior variation of deadlift. In any case, making the switch from convention to stiff-legged I'm not feeling deprived at all. And, like you, I'm really digging the Pendlay Rows. My latest refinement is to wait to exhale on the reset. So I hold my breath throughout the movement, which helps me maintain good bracing during the eccentric phase, then when the bar is on the floor, slowly exhale. This is just enough time in between reps to reset properly, and gives me a real nice rhythm/tempo. I might start doing this on the SLDLs too.
 
Yah, hopefully Cycle V will go better for both of us. Maybe all three of us, as BA doesn't seem to be doing much lifting these days outside of pullups.

indeed, the moving thing has been sucking up large amounts of time. i got all my weight stuff moved over to the new house. the machine went in the low-ceiling basement next to my wife's prospective workout area (she's more into the jump-around/workit-baby-workit! video type things). the squat racks and weights are actually at one end of my kids' play zone off of the living room. that way my daughter can do pullups whenever she feels like. also, the ceiling is higher in there. and there is a pretty good ceiling fan. i kind of like the extra space to wander around between sets. the only downside is that it is carpeted with a pad underneath, so it doesn't feel as solid as bare feet on hardwood.

anyways, hopefully, i will have a chance to transcribe my efforts soon. the basic plan is that i am starting way low and marching into it again. but, the yardwork training seems to have kept/strengthened the rows and deadlifts. :)