Will N.'s Knee Rehab

[Will Noble]

Thursday 5/29/08: ME Squat/DL

This was my first night attempting to use any weight/gear since I dislocated my knee. Was all in all a very good evening

Box Squat, slightly below parallel

Barx10
135x10
225x10
315x5
335x5
425x3

added viking briefs

475x5
515x1
535x1
585x0 - Weight was rather easy, got about half way down and experienced a fair amount of knee pain, so the guys helped me up with it. Will be dealing with this for a while I suspect.... 600lbs. would have been very easy last night, knee not withstanding...

Also, I recieved my Ace Squatter off Backorder today...that thing is INSANE, an 800 - 850lb. squat will soon be a reality


DL off 3" Platform

155x5
245x5

*knee began hurting more, so I stopped

45 deg. back raise - 5 x 10

Standing abs - 4x40

[I. Kay]

Nice lifts! How long since you dislocated the knee?

[Steve-O-68]

Hey Will, good to see someone else from KC around these parts. Do you train with Ben?

[Will Noble]

Originally Posted by Ian Kay

Nice lifts! How long since you dislocated the knee?

Im 12 weeks out from a dislocation of my left knee from Rugby. I was in an immobilizer for 6 of the 12 weeks

[Will Noble]

Originally Posted by Steve-O-68

Hey Will, good to see someone else from KC around these parts. Do you train with Ben?

Indeed I do, all my training takes place at our gym 1-0-7 Barbell.

Ben squatted 865 last night...vid below


YouTube - ben 865x2

[Steve-O-68]

Sick! Some strong guys in 1-0-7.

[Will Noble]

yes watch for me almost falling on my ass at the end of the video...One of my lifting partners made sure and slowed down the video to highlight my falling

[Frank.S]

good luck with the recovery!

The ace squatter is a great suit, im using one with a pair of ace breifs and the combo is 100% insane. I leave the straps pretty much undone so i can hit depth in the thing. Takes high 600s to hit depth with the straps loose, im guessing about 750-780 with the straps on correctly.. you will have fun.

[Alcoholiday]

good to have you posting man! I know kevin and ben from other message boards.

[Will Noble]

which boards?

[Alcoholiday]

various ones. Midwest barbell when it used to be, SOS, and they sometimes post on Marunde's board.

[Will Noble]

Gotcha, yeah I pretty much just troll JP, KCSTRONGMAN, WannabeBig, PlanetRage, and Mind and Muscle

[bigDman]

good luck with your knee. your huge 8-)

[Will Noble]

thanks

[Will Noble]

Have been in L.A. All week and have been relegated to training @ Gold's Gym Redondo Beach, which is right next door to my Hotel

Monday 06/02

Bench

135 x 10
135 x 10
185 x 10
225 x 10
275 x 5
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

DB Decline Bench

4 x 10

Face pull

4 x 10

DB Shrugs

4 x 10 160lbs.

45lb. Plate Raise

5 x 10


1.5 miles on the elliptical after


Tuesday 06/03

Due to peer pressure from all the people in my meeting crew, I benched with them....again

DB Bench

5 x 6 120lbs.

Tricep Pressdown

8 x 10

Reverse Pec Dec

4 x 10

Seated Upright Chest Supp. Row

6 x 8

3 miles walking on treadmill after


Wednesday 06/04

Nobody wanted to squat, so they all did cardio...I on the other hand deadlifted

DL (raw, no belt, no chalk, no shoes)

135 x 10
135 x 10
225 x 8
225 x 8
275 x 5
275 x 5
315 x 5
405 x 3

Standing abs

4 x 50

Rolling thunder

5 trips up and down

Finished the workout in honor of California with approx. 9378 different bicep exercises...it was fantastic and hilarious simultaneously

[Will Noble]

Thursday 06/05 BW: 299lbs.

Having done bench twice this week already, I figured a DE Upper day wasnt out of the question, although I did get more than a few stares at the Gold's Gym Redondo Beach...

-DE Flat Bench (Straight Weight)

135 x 10
185 x 10
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

-JM Press

4 x 10

-H Roll

4 x 10 45lb. DB's - this was a new best for me

-Standing One Arm DB OH Press

1 x 10 55lbs
1 x 8 65 lbs
1 x 8 70 lbs
1 x 3 80 lbs.


Dips

4 x 8

[Will Noble]

Sunday 06/08

Conditioning/ DE Lower

Treadmill for 30 min

Speed Squats (straight weight)

135 x 20
185 x 10
225 x 10
315 x 5
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2


Standing Side Abs

4 x 20

Leg Curl

4 x 10

Crunches

2 x 100

Leg raise

4 x 8

[Will Noble]

ME Bench Night (a.k.a. playing with the new bench shirt)

06/11

A note on last nights training... If you own 2 of the same bench shirt, or one of your training partners has a shirt just like yours, make sure you are using the right one... I spent the better part of last night cursing my weight loss, and everything else under the sun when my bench shirt did about as much a 6XL t-shirt on paris hilton. That being said, once I realized that Im truly retarded and put on the correct shirt the evening went well.

Bench:

135 x a bunch
185 x a bunch
225 x 3
275 x 3

3 Board

315 x 3
365 x 3
405 x 3

Then put on my new Metal Viking Pro (wrong size)

405 x miss
405 x miss
455 x miss

Then put on my Metal Viking Pro (right size)

405 x 1 *no support
405 x 1 *no support

I really need to figure out how to set this shirt up right, its plenty tight and fits well, but if I get out of the groove even 1 inch, its gone. Ben noted that I didnt have it pulled down near enough, that coupled with the fact that I havent really used any (effective) bench gear since I jacked up my knee...This is definitely a work in progress...


Superset: 5 sets

Lat Pulldown
DB Curls
3D's
H-Roll


Shrugs (dbl. overhand)

2 x 30

[Frank.S]

The metal shirts seem to have a pretty large learning curve. Ive heard when they are set-up to give the most lbs, they become hard to touch. I'm surprised you touched 405 (assuming you did).

[Will Noble]

I got it to a 3 board, but lost the groove almost instantly resulting in no pop whatsoever

[Will Noble]

06/14/08

ME Lower at Urban Fitness in Lexington KY

Box Squat (No Belt, No Wraps...because I forgot to bring them on my business trip)

135 x 10
185 x 10
225 x 10
275 x 10
315 x 6
365 x 6
405 x 4
405 x 4
405 x 4

Thats about all I wanted to do by myself, as I didnt have a belt, nor a competent spotter, Im really ready for these business trips to end, I miss training at 107

GHR 3 x 10 (I was shocked to find one of these in a commercial joint)

Standing Abs 5 x 10

Dimel Deads 2 x 10

EZ Bar Curls 3 x 10

[Will Noble]

Back in KC today after being gone for 24 of the last 30 days. Im so glad to be home where I can actually train in a great gym with good people. Not relegated to a hotel gyms with DB's up to 35's and some old selectorized multi-gyms.

Training for the last 11 days has been pretty worthless, so to sum up I leave you with a video, which I feel best defines my workouts for the last few weeks, although does not best define my physique right now... (f.y.i. corporate travel BLOWS)


http://www.youtube.com/watch?v =KzI-UQ-JsaQ

[Will Noble]

Last several workouts have been really irrelevant... some highlights:

-Ultra high box squatting due to severe knee pain

-Lots of bodybuilding type workouts to try and get my body back into rhythm of working out

- Lots and Lots and LOTS of single leg work on my bad leg to try and help rebuild my Vastus Medialis that got annihilated by my knee

- Cardio, Cardio, Cardio


With Ben, Reko, and Sean all coming off of meets Im hoping to get back into some serious training here soon, and hopefully try to get a bench meet in before summer is over. Hopefully as well we can get 1-0-7 moved into a new facility, so I wont have to frequent the commercial gym as much.



06/28 High Volume Saturday:

Basically did one continuous superset, the only rest I took was to change weights or to switch exercises...did 2 sets of each exercise:


Palms In DB Bench

Tate Presses

H Rolls

Pec Flys

Standing DB Military

Seated Upright Chest Supported Row

LaT Pulldown

DB Lat Row

DB Shrugs

EZ Bar Curls

DB Hammers

DB Curls

E Z bar French Curl

Forearm Rolls

Pushups

Weight Supported Pullups

Dips

[Will Noble]

Slightly Higher Volume Sunday (or: Will was bored and felt fat so he worked out again at the commercial facility... a.k.a. to check out hot chicks)

Elliptical: 20 min,

Single leg, leg extension (bad leg): 6 x 12

45 degree back raise

crunches: 10 x 100

Weighted abs: 4 x 25

EZ Bar Curls: 4 x 10

DB Hammers: 4 x 10

DB Curls: 4 x 25

E Z bar French Curl: 4 x 8

Concentration Curls: 4 x 8



Created a new exercise to finish off with..... Walked around the track with a Med Ball in different positions (one lap each)

Dual arm overhead

Both arms out front

single arm overhead (one each L and R)

Single arm out front (one each L and R)

then threw the med ball and sprinted to it, just to pick it up and throw it again (1 lap)


looked like a tard doing this, but at 4:30p on a Sunday, I was one of like 3 people in the gym so I could have given a crap.

[Alcoholiday]

how's the body composition going?

how come reko and ben never post their logs anymore? Reko made some crazy progress on squats in a short time, and ben's 8 something squat was pretty crazy...

[Will Noble]

Originally Posted by Alcoholiday

how's the body composition going?

how come reko and ben never post their logs anymore? Reko made some crazy progress on squats in a short time, and ben's 8 something squat was pretty crazy...

We all post over on wannabebigforums.com

[Will Noble]

Monday 6/30/08: GPP

Prowler Pushes
4x200' - empty
2x200' - 1 plate
2x100' - 2 plates
2x100' - 3 plates Threw up after this one
2x100' - 4 plates

[Will Noble]

So after not sleeping at all last night due to being violently ill from dinner, I went and worked out when the gym opened at 5a.

Bodyweight was 289lbs. after last nights puke/*****-a-thon

Did some very Basic work, threw up twice, then went home and stood in the shower for 20 min. trying to wake up before work.

It has not been a good day...and its just getting started


DB Bench (Palms In) 5 x 8
Tate Press 4 x 8
JM Press 4 x 10 (Puked)
Football Bar Lat Pulldown 4 x 10
Chest Supported Row 3 x 10
45lb. Plate Raise (Puked)

went home


going to do prowler tonight so I can puke some more...


maybe all this puking will have a positive effect on my crap physique...

[bigDman]

the prowler is killer i did it for the first time ever and almost puked

[Will Noble]

I ususally do when I use it