Rooster Rehab

RoosterTX · 09-30-2009, 11:23 AM

So...

This log chronicles my efforts to rehab and regain functional strength and speed after being fucked up with a herniated disc for a little over a year.

I'm working with P-Funk.

Let's see how this turns out.

RoosterTX · 09-30-2009, 11:43 AM

Every Day:

Foam/Tennis Ball rolling (target: glutes, hip flexors, IT)

Warm-ups:

Hip flexor extension in half-kneeling position (10-15 sec holds)
Side lying t-spine rotation

Glute strength (4-5 times per week):

1a) 1-leg glute bridge w/ tennis ball: 3X10
1b) Clamshell: 3X10 (5 count hold)
1c) Side Plank: 3-4 sets (ten count hold)
1d) Bird Dog: 3-5 (5 hold count each side)

Resistance (3X per week0

Primary phase:

1a) Lateral tude walking (10 steps each direction)
1b) Bulgarian Split Squat 3X5 each side (2 count hold full extension)
1c) Hip flexor AIS 8 each side (2 count holds)
1d) Pull-ups 3X AMRAP (must maintain abdominal brace)

Auxiliary Phase:

2a) Hard rolls with ball 3X2
2b) Alternating DB BP 3X8 each side
2c) Shoulders elevated bridge 3X10-12
2d) 1/2 kneeling lift 3X10 each side

RoosterTX · 09-30-2009, 11:49 AM

Warm-ups and Core as RX'd

Primary Phase:

Only made it through 2 rounds the knee started to get tweaked a bit

1a) used thera band as make shift (order strength mini band)
1b) Bulgarian Squats: 25lbs both sets
1c) Hip flexor AIS (need to check form on this)
1d) pull-ups: 15, 12, 12 (brace maintained)

Aux:

2a) Fuck these hard rolls! Did one then did the stability ball deadbugs because I kept getting stuck, they deadbugs were still hard.

2b) Alternating DB 50lbs (only one DB held)
2c) Shoulders elevated bridge 3 sets 12
2d) 1/2 kneeling lift 3 sets of 8 (20 lbs x-cable)

**P-funk** · 09-30-2009, 02:54 PM

What do you mean by "tweaked"? Was that on the bulgarian split squat? If the stretch is becoming a pain, then divert to the one leg squat with tennis ball semi-support.

patrick

RoosterTX · 09-30-2009, 02:59 PM

Quote:

Originally Posted by P-funk

What do you mean by "tweaked"? Was that on the bulgarian split squat? If the stretch is becoming a pain, then divert to the one leg squat with tennis ball semi-support.

patrick

No it wasn't the squats specifically. I was walking to the pull-ups after the squats, and as I pushed off the toe on the right side I felt the pain. It's a weird feeling like it's going to give out completely if I keep the pressure on.

On the AIS stretch, are we using the bench, like the bench stretch we did on Saturday or the 1/2 kneeling stick stretch?

**P-funk** · 09-30-2009, 04:15 PM

1/2 kneeling stick stretch.

patrick

RoosterTX · 09-30-2009, 05:07 PM

Quote:

Originally Posted by P-funk

1/2 kneeling stick stretch.

patrick

So I'm going 8 reps each side with a 2 hold count for the 1/2 kneeling stick stretch?

**P-funk** · 09-30-2009, 06:39 PM

you got it!

patrick

Burner02 · 09-30-2009, 10:07 PM

Hey Rooster-
Hope you're on the mend!
Is this going to impact your going into the service?

RoosterTX · 09-30-2009, 10:18 PM

Quote:

Originally Posted by Burner02

Hey Rooster-
Hope you're on the mend!
Is this going to impact your going into the service?

Hopefully not in the long run. But I need to regain good mechanics in movement, I talked to the OCS office and they said I could defer my package until 2010 (October).

Thanks for looking out man.

Burner02 · 09-30-2009, 11:22 PM

That's great to hear that they will work with you!
We need good troops!
I gotta tell you....some of these 'Guard that are here...I don't really feel safe. I'd put my 17 year old, basic infantry training up against some of these clowns. I'm a non-combatant...can't be armed.
We were attacked here a few weeks back. I hear that some of the guys on the front gate DUCKED behind a barrier.
FOOK ME!!!! How do you repel an attack???
With concentrated superior firepower...
Goeaorgia Guard = fail
They need to go back to working at the piggly wiggly...
Luckily, we had a RANGER up in a guard tower and he killed the shit out the two tangos that were using ak-47's and an RPG.
But enough about my average Wednesday nights.....
Hope you are feeling better.

RoosterTX · 10-02-2009, 03:04 PM

Quote:

Originally Posted by Burner02

That's great to hear that they will work with you!
We need good troops!
I gotta tell you....some of these 'Guard that are here...I don't really feel safe. I'd put my 17 year old, basic infantry training up against some of these clowns. I'm a non-combatant...can't be armed.
We were attacked here a few weeks back. I hear that some of the guys on the front gate DUCKED behind a barrier.
FOOK ME!!!! How do you repel an attack???
With concentrated superior firepower...
Goeaorgia Guard = fail
They need to go back to working at the piggly wiggly...
Luckily, we had a RANGER up in a guard tower and he killed the shit out the two tangos that were using ak-47's and an RPG.
But enough about my average Wednesday nights.....
Hope you are feeling better.

That's fucking nuts.

RoosterTX · 10-02-2009, 03:12 PM

Warm-ups and Core as RX'd

Primary Phase:

3 rounds

1a) used thera band as make shift (order strength mini band)
1b) 1-leg tennis ball squats: 25lbs both sets
1c) Hip flexor AIS
1d) pull-ups with 20lbs weight vest: 12, 10, 10(brace maintained)

Aux:

3 rounds

2a) Did one then did the stability ball deadbugs

2b) Alternating DB 60lbs (only one DB held)
2c) Shoulders elevated bridge 3 sets 12
2d) 1/2 kneeling lift 3 sets of 8 (20 lbs x-cable)

RoosterTX · 10-05-2009, 01:20 PM

On the 2nd of October, the workout went well, but the nerve pain was a 6 on a 10 scale after the workout.

Pain while walking.

I think it may be a byproduct of the intensive targeting of the glutes.

Pain subsided after resting for a few hours. Felt good the next day.

Went hiking in Rocky Mountain National Park on Sunday.

Pain in right hip then aggrevation of knee pain. Area above right knee by the quad was inflamed. Did some massage on area above knee with tennis ball, as well as Hip flexor stretches.

Today feels good. Area above the knee is still sore.

**P-funk** · 10-05-2009, 10:01 PM

I wish you had someone there that could do like 20min. of soft tissue work on you prior to lifting, just to get things moving and feeling good.

patrick

RoosterTX · 10-09-2009, 11:25 AM

Warm-ups and Core as RX'd

Primary Phase:

3 rounds

1a) used thera band as make shift (order strength mini band)
1b) clams
1c) Hip flexor AIS
1d) pull-ups: 15, 14, 10(brace maintained)

Aux:

3 rounds

2a)stability ball deadbugs
2b) AMRAP push-ups 40,45,38
2c) Shoulders elevated bridge 3 sets 12
2d) did workout at home, (what home excersise could I sub for 1/2 kneeling lift)

RoosterTX · 10-09-2009, 11:27 AM

Warm-ups and Core as RX'd

Primary Phase:

3 rounds

1a) used thera band as make shift (order strength mini band)
1b) clams
1c) Hip flexor AIS
1d) pull-ups : 15, 15, 13(brace maintained)

Aux:

3 rounds

2a) stability ball deadbugs
2b) Alternating DB 70lbs (two DB held)
2c) Shoulders elevated bridge 3 sets 12
2d) 1/2 kneeling lift 3 sets of 8 (25 lbs x-cable)

RoosterTX · 10-09-2009, 11:30 AM

Swam CSS for 30 (on and off probably 20 minutes of swimming)

Warm-ups and Core done

Swim felt ok need to swim freestyle

09-30-2009, 11:23 AM	#1
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Rooster Rehab So... This log chronicles my efforts to rehab and regain functional strength and speed after being fucked up with a herniated disc for a little over a year. I'm working with P-Funk. Let's see how this turns out.

09-30-2009, 11:43 AM	#2
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	General Outline first 3 weeks Every Day: Foam/Tennis Ball rolling (target: glutes, hip flexors, IT) Warm-ups: Hip flexor extension in half-kneeling position (10-15 sec holds) Side lying t-spine rotation Glute strength (4-5 times per week): 1a) 1-leg glute bridge w/ tennis ball: 3X10 1b) Clamshell: 3X10 (5 count hold) 1c) Side Plank: 3-4 sets (ten count hold) 1d) Bird Dog: 3-5 (5 hold count each side) Resistance (3X per week0 Primary phase: 1a) Lateral tude walking (10 steps each direction) 1b) Bulgarian Split Squat 3X5 each side (2 count hold full extension) 1c) Hip flexor AIS 8 each side (2 count holds) 1d) Pull-ups 3X AMRAP (must maintain abdominal brace) Auxiliary Phase: 2a) Hard rolls with ball 3X2 2b) Alternating DB BP 3X8 each side 2c) Shoulders elevated bridge 3X10-12 2d) 1/2 kneeling lift 3X10 each side

09-30-2009, 11:49 AM	#3
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	10/29/2009 Warm-ups and Core as RX'd Primary Phase: Only made it through 2 rounds the knee started to get tweaked a bit 1a) used thera band as make shift (order strength mini band) 1b) Bulgarian Squats: 25lbs both sets 1c) Hip flexor AIS (need to check form on this) 1d) pull-ups: 15, 12, 12 (brace maintained) Aux: 2a) Fuck these hard rolls! Did one then did the stability ball deadbugs because I kept getting stuck, they deadbugs were still hard. 2b) Alternating DB 50lbs (only one DB held) 2c) Shoulders elevated bridge 3 sets 12 2d) 1/2 kneeling lift 3 sets of 8 (20 lbs x-cable)

09-30-2009, 02:54 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	What do you mean by "tweaked"? Was that on the bulgarian split squat? If the stretch is becoming a pain, then divert to the one leg squat with tennis ball semi-support. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-30-2009, 04:15 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	1/2 kneeling stick stretch. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-30-2009, 06:39 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	you got it! patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-30-2009, 10:07 PM	#9
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	Hey Rooster- Hope you're on the mend! Is this going to impact your going into the service? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-30-2009, 11:22 PM	#11
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	That's great to hear that they will work with you! We need good troops! I gotta tell you....some of these 'Guard that are here...I don't really feel safe. I'd put my 17 year old, basic infantry training up against some of these clowns. I'm a non-combatant...can't be armed. We were attacked here a few weeks back. I hear that some of the guys on the front gate DUCKED behind a barrier. FOOK ME!!!! How do you repel an attack??? With concentrated superior firepower... Goeaorgia Guard = fail They need to go back to working at the piggly wiggly... Luckily, we had a RANGER up in a guard tower and he killed the shit out the two tangos that were using ak-47's and an RPG. But enough about my average Wednesday nights..... Hope you are feeling better. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-02-2009, 03:12 PM	#13
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	10/02/2009 Warm-ups and Core as RX'd Primary Phase: 3 rounds 1a) used thera band as make shift (order strength mini band) 1b) 1-leg tennis ball squats: 25lbs both sets 1c) Hip flexor AIS 1d) pull-ups with 20lbs weight vest: 12, 10, 10(brace maintained) Aux: 3 rounds 2a) Did one then did the stability ball deadbugs 2b) Alternating DB 60lbs (only one DB held) 2c) Shoulders elevated bridge 3 sets 12 2d) 1/2 kneeling lift 3 sets of 8 (20 lbs x-cable)

10-05-2009, 01:20 PM	#14
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	On the 2nd of October, the workout went well, but the nerve pain was a 6 on a 10 scale after the workout. Pain while walking. I think it may be a byproduct of the intensive targeting of the glutes. Pain subsided after resting for a few hours. Felt good the next day. Went hiking in Rocky Mountain National Park on Sunday. Pain in right hip then aggrevation of knee pain. Area above right knee by the quad was inflamed. Did some massage on area above knee with tennis ball, as well as Hip flexor stretches. Today feels good. Area above the knee is still sore.

10-05-2009, 10:01 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	I wish you had someone there that could do like 20min. of soft tissue work on you prior to lifting, just to get things moving and feeling good. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-09-2009, 11:25 AM	#16
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Oct 5 Warm-ups and Core as RX'd Primary Phase: 3 rounds 1a) used thera band as make shift (order strength mini band) 1b) clams 1c) Hip flexor AIS 1d) pull-ups: 15, 14, 10(brace maintained) Aux: 3 rounds 2a)stability ball deadbugs 2b) AMRAP push-ups 40,45,38 2c) Shoulders elevated bridge 3 sets 12 2d) did workout at home, (what home excersise could I sub for 1/2 kneeling lift)

10-09-2009, 11:27 AM	#17
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Oct 7th Warm-ups and Core as RX'd Primary Phase: 3 rounds 1a) used thera band as make shift (order strength mini band) 1b) clams 1c) Hip flexor AIS 1d) pull-ups : 15, 15, 13(brace maintained) Aux: 3 rounds 2a) stability ball deadbugs 2b) Alternating DB 70lbs (two DB held) 2c) Shoulders elevated bridge 3 sets 12 2d) 1/2 kneeling lift 3 sets of 8 (25 lbs x-cable)

10-09-2009, 11:30 AM	#18
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Oct 8th Swam CSS for 30 (on and off probably 20 minutes of swimming) Warm-ups and Core done Swim felt ok need to swim freestyle

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