Big Lench's Big Log of Lifting Big Weights to get Big...er

**Big Lench** · 13-07-2011 08:55 PM

So yeah my knees are in a pretty bad way at the moment so i have had to change the workout for the time being until they stop being sore. Im planning on going into my town, or failign that into liverpool, to look to see if i can get any msm, glucosamine and chondroitin powders (MP doesn't sell chondroitin powder??) to mix for a joint healing super mix thing and going to get some mega cissus too because apparently it works wonders so hopefully that will sort me out.

Obviously because my knees are being pathetic squats, deads, cleans and plyos are all out so today i did:

Bench 65kg 3x5

Barbell row 55kg 3x5

barbell calf raises 90kg 3x5 (with 2x4 under toes)

Barbell curl 30kg 3x5 (harder than i thought it would be actually

)

Barbell rollouts 40kg 2x5 (does the weight make a big difference on these?)

Russian twists 26kg 2x5 (there and back = 1 rep)

Leans 26kg 2x5 each side

Got a game on thursday too so hopefully my knees will be slightly improved by then.

**MJ.23** · 13-07-2011 09:00 PM

Basketballers knee! Every player suffers from this at some point. If you play with older players (who have played for a considerable time) 99% of them will have a story about their knees haha!

A lot of the knee pain can also come from the jumping mechanic itself. Have you ever stopped to think how you are jumping? It is actually a lot more complex than one first believes. Just by altering certain aspects of your vertical you can gain as much as 1-2 inches.

**Big Lench** · 14-07-2011 11:08 AM

Finally got round to getting the photos up. Heres the stuff i've made to use at home. And saved myself a fair wedge of cash in the process.

http://i1109.photobucket.com/albums/...P1060936-1.jpg - rack and bench setup

http://i1109.photobucket.com/albums/...h/P1060937.jpg - rack leg hinge design

http://i1109.photobucket.com/albums/...h/P1060938.jpg - bench framework

http://i1109.photobucket.com/albums/...h/P1060948.jpg - medball bench and rack

**James** · 14-07-2011 11:29 AM

Man.. it's muscle beach! Expect it's a garden... and quite overcast ;P

GREAT gear, love the neat writing on the ball, haha!

**Big Lench** · 15-07-2011 11:52 AM

Not a great one today. Had a Game late last night and had to work out in the morning which i dont normally do so i'm quite tired and out of sorts and just generally feel weak.

This morning:

Press 52.5kg 1x5 (the weakness prevailed and locking the last one out took about 5 minutes of grunting, vein popping and going red)

Press 50kg 2x5

Calf rasies 90kg 3x6

barbell curls 35kg 3x5

barbell twists 30kg 2x12 (not sure if these actually work much but i thought i'd give them a try)

Defranco plate circuit (with a dumbbell) 26kg 1 round

Had to cut this one short as i'm going out at midday and things are hectic. On the plus side i found some glocosamine HCL and chondroitin sulphate in the cupboard so ive been taking that for my knees and ive been taking more cod liver oil. my knees seem to be improving slowly, they were good im my game last night and weren't hurting this morning much either which is great. They should be back to normal in no time hopefully and ill be squatting and DLing away

**Bokers** · 15-07-2011 02:14 PM

That equipment looks immense!

**Big Lench** · 17-07-2011 04:15 PM

Quote

Originally Posted by Bokers

That equipment looks immense!

Cheers

I'm pretty happy with how its come out

**Big Lench** · 17-07-2011 04:22 PM

I think I've come up with a set of medium/long term goals to help me training as i realized this was something that i was lacking and its good to have something to aim for and to try and achieve.

Squat 150kg for sets of 5

Deadlift 200kg for sets of 5

Bench 100kg for sets of 5

Press 80-90kg for sets of 5

Power clean 120kg for sets of 3

And increase my vertical jump into the low-mid 30s

At a BW of 100kg hopefully but that will come last.

Any thoughts? Are they realistic numbers? or should i be shooting higher/lower?

**Bokers** · 18-07-2011 02:30 PM

They are not so far off of my goals so I say good choice!
Not so much the weight, 115-120kg is ideal for me

**Big Lench** · 18-07-2011 04:51 PM

Quote

Originally Posted by Bokers

They are not so far off of my goals so I say good choice!
Not so much the weight, 115-120kg is ideal for me

The cut will come at the end for me i think. 100kg is like 15 stone 7 lbs which is very light for me lol. and weight gain will be necessary to get my lifts up ofc. hopefully the lighter weight will help me be slightly more agile and improve my endurance, as well as hopefully putting less stress on my joints because ill be carrying less weight. My joints have been a problem for quite a while now.

I meant to weigh myself today to see where i was at but had to get up at 5:30 to take my mum and brother to the train station, drive back and then went straight to work. tireddd.