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  • Michael Ray
    replied
    Originally posted by Therealredding View Post
    What’s the recommendation for when you’re not strong enough to do the bio test? I’m about 6 months into my training career and I’m 290ish lbs so I’m unable to do one legged squat. My gym does have one of those angle steps but I was unable to get to proper depth and it wasn’t the pain.
    You can use the opposite leg as a "kickstand" of sorts to help with the movement i.e. rest the heel on the ground beside you but don't put full weight on the opposite (non-testing) extremity.

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  • Therealredding
    replied
    What’s the recommendation for when you’re not strong enough to do the bio test? I’m about 6 months into my training career and I’m 290ish lbs so I’m unable to do one legged squat. My gym does have one of those angle steps but I was unable to get to proper depth and it wasn’t the pain.

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by handsomewizard View Post

    My symptoms are really only during deeper knee/hip flexion so I only really ever get knee pain near the bottom position of the squat or the biofeedback test. I'm able to do the biofeedback test at tempo each day but it does hurt near the bottom position however doing reps doesn't seem to make the pain increase it stays consistent but there is pain. I've been resting then performing it again and the pain is still a constant pain level. In that case I'm good to go and don't need to swap the day out for isometrics?

    Finally, If I do substitute the workout for isometrics that day do I repeat that day in the cycle? Ie If I am on week 5 day 1 and I need to use isometrics would I count my next full regular workout as the first workout that week?
    Biofeedback test - yes, provided symptoms are tolerable - then this is ok. If they are severely increasing (decreased function, range of motion, etc) afterwards and you are consistently feeling worse after hitting these ranges during training, then I'd recommend a box squat just above this range of motion and then slowly decrease the depth cue over the following weeks.

    Remember - symptoms do not equate to you are damaging yourself or making matters worse necessarily - but rather you may be exceeding your individualistic tolerance level for the day.

    No - don't repeat the day. Just continue on as normal.

    Leave a comment:


  • handsomewizard
    replied
    Originally posted by Michael Ray View Post

    Hey! If you are noticing an intolerable increase in symptoms that are staying elevated for 24 hours then I'd recommend adjusting external loading (weight being lifted).

    In these instances - I'd recommend the extra isometric day to help with analgesia.

    Biofeedback test - should be completed with tolerable symptoms. If you complete one set and get severe increase in symptoms then rest and repeat - if the same or worse scenario occurs then modify loading for the day to isometrics. Re-assess with biofeedback test on next scheduled session.

    Yes - HSR sucks...I've been amazed by the lack of hate mail I've received since launch.
    Thanks for the reply.

    Apologies for spamming up this topic but just so I understand correctly:

    My symptoms are really only during deeper knee/hip flexion so I only really ever get knee pain near the bottom position of the squat or the biofeedback test. I'm able to do the biofeedback test at tempo each day but it does hurt near the bottom position however doing reps doesn't seem to make the pain increase it stays consistent but there is pain. I've been resting then performing it again and the pain is still a constant pain level. In that case I'm good to go and don't need to swap the day out for isometrics?

    Finally, If I do substitute the workout for isometrics that day do I repeat that day in the cycle? Ie If I am on week 5 day 1 and I need to use isometrics would I count my next full regular workout as the first workout that week?

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by handsomewizard View Post
    Just finished week 1.

    Knees usually feel a little achy but get better during the workout. Then they're a again a bit achy for the next 24 hours or so. When should I do the extra isometric days? (Day 2 and 4)

    I was able to do the biofeedback test before the sessions at depth and tempo. I was getting pain near the bottom of the position but it did not worsen my symptoms pain stayed steady. I should only revert to isometrics on the main lifting days if/when the feedback test increases pain after the 2 sets. Correct?

    Also have you personally tried this template? RPE 10 sets of 15 on squats and deadlifts at 303 tempo are god awful. Been cursing your names all week.
    Hey! If you are noticing an intolerable increase in symptoms that are staying elevated for 24 hours then I'd recommend adjusting external loading (weight being lifted).

    In these instances - I'd recommend the extra isometric day to help with analgesia.

    Biofeedback test - should be completed with tolerable symptoms. If you complete one set and get severe increase in symptoms then rest and repeat - if the same or worse scenario occurs then modify loading for the day to isometrics. Re-assess with biofeedback test on next scheduled session.

    Yes - HSR sucks...I've been amazed by the lack of hate mail I've received since launch.

    Leave a comment:


  • handsomewizard
    replied
    Just finished week 1.

    Knees usually feel a little achy but get better during the workout. Then they're a again a bit achy for the next 24 hours or so. When should I do the extra isometric days? (Day 2 and 4)

    I was able to do the biofeedback test before the sessions at depth and tempo. I was getting pain near the bottom of the position but it did not worsen my symptoms pain stayed steady. I should only revert to isometrics on the main lifting days if/when the feedback test increases pain after the 2 sets. Correct?

    Also have you personally tried this template? RPE 10 sets of 15 on squats and deadlifts at 303 tempo are god awful. Been cursing your names all week.

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by Bolder View Post
    Looking to buy the 16 week knee rehab template.

    24, male, 5'10", 253lb..., old knee pain (right lower, top of shin bone) and a bit of knee pain in my left leg (same location as my right leg). I think I may patella tendinopathy


    I have had an on and off (or rather persisting) knee injury stemming from April 2017 (it happened during when I was squatting 365lb for a set of 3, which the pain started, but as soon I gotten into doing a back-off set of 8 with 265lb, I then had excruciating pain in my right knee). My knees haven't the same since.

    I have always squatted high bar, then in the later months of 2017 and whole of 2018 I tried doing low bar squats, but still had that lingering knee pain (at the same time I get a bit of elbow pain out of it). It's not as worse as before however...

    Anyways, the big question is am I still eligible to do the 16 week knee rehab program? I don't think it's as worse as before, but however when I work up to 365lb+ on squats the knee pain kind of comes back. Also, I don't have much knee pain when deadlifting, if I were to do program would I still be able to deadlift heavy? The only ever knee pain I get comes from squatting with big loads seemingly.

    Would there be a shorter way for me to condense the 16 weeks, because I don't think its as worse as before? However, I'm willing to do the full 16 week knee rehab template, if that isn't the case.

    Another question I would like to ask if bench singles are often programmed in the 16 week knee rehab template? I need to use the bench press as motivator, since squats are down...

    Thanks,

    Bolder
    Hey Bolder,

    Thanks for the questions. Yes, based on the information you've provided the knee template does sound appropriate for you.

    Regarding deadilft - the template programs out all lower body movements/sets/reps/RPE for the next 16 weeks and I highly advise sticking to the template to help manage loading to the area. I don't recommend shortening the template either; most especially for tendinopathies. The premise here isn't how much weight can I lift, but rather can I return to baseline prior to the onset of symptoms. If you can make this premise shift in your approach to the template then it will be a lot easier to embrace the process.

    Regarding bench press - we've slotted in upper body days with tracking so you can plug into the slot whatever you plan on doing.
    Keep us posted.

    Leave a comment:


  • Bolder
    replied
    Looking to buy the 16 week knee rehab template.

    24, male, 5'10", 253lb..., old knee pain (right lower, top of shin bone) and a bit of knee pain in my left leg (same location as my right leg). I think I may patella tendinopathy


    I have had an on and off (or rather persisting) knee injury stemming from April 2017 (it happened during when I was squatting 365lb for a set of 3, which the pain started, but as soon I gotten into doing a back-off set of 8 with 265lb, I then had excruciating pain in my right knee). My knees haven't the same since.

    I have always squatted high bar, then in the later months of 2017 and whole of 2018 I tried doing low bar squats, but still had that lingering knee pain (at the same time I get a bit of elbow pain out of it). It's not as worse as before however...

    Anyways, the big question is am I still eligible to do the 16 week knee rehab program? I don't think it's as worse as before, but however when I work up to 365lb+ on squats the knee pain kind of comes back. Also, I don't have much knee pain when deadlifting, if I were to do program would I still be able to deadlift heavy? The only ever knee pain I get comes from squatting with big loads seemingly.

    Would there be a shorter way for me to condense the 16 weeks, because I don't think its as worse as before? However, I'm willing to do the full 16 week knee rehab template, if that isn't the case.

    Another question I would like to ask if bench singles are often programmed in the 16 week knee rehab template? I need to use the bench press as motivator, since squats are down...

    Thanks,

    Bolder

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by bluesboy5 View Post
    If someone has torn their ACL and has chosen not to have surgery, would the knee rehab template be a good choice for them.
    Can you provide details:
    How old is the person?
    How'd the ACL tear occur?
    How long ago?
    Any other associated injuries to the area?
    Why has the person decided to forgo reconstruction?
    What are the person's goals?
    What's range of motion currently like?
    Are they weight-bearing?

    Ultimately - we'd likely need a consult on this but these questions will get us started.

    Leave a comment:


  • bluesboy5
    replied
    If someone has torn their ACL and has chosen not to have surgery, would the knee rehab template be a good choice for them.

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by AndyDublin View Post
    Hi Michael,

    You linked to this article on lack of evidence for arthroscopy for meniscal tears a few months back (https://thelogicofrehab.com/2018/06/22/the-bees-knees/). Would this knee template be suitable for someone with a meniscal tear? Meniscal tears aren’t listed as one of the indications for using the template.

    Thanks
    If someone presented to my clinic with the diagnosis of "meniscus" related knee pain/dysfunction - there are few cases I can think of that I wouldn't apply a very similar approach to with this knee template. I'd likely need a consult to give more individualistic advice on this topic. https://www.barbellmedicine.com/consults-and-contact/.

    Leave a comment:


  • AndyDublin
    replied
    Hi Michael,

    You linked to this article on lack of evidence for arthroscopy for meniscal tears a few months back (https://thelogicofrehab.com/2018/06/22/the-bees-knees/). Would this knee template be suitable for someone with a meniscal tear? Meniscal tears aren’t listed as one of the indications for using the template.

    Thanks

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by handsomewizard View Post

    Plate under the heels thus far (Or just in 3/4 inch oly shoes). I don't have a decline board at either of the gyms I frequent unfortunately.
    Make sure you are using a high enough plate (likely a 35# or 45# bumper) to angle the heel well above the toes. This will counterbalance you and allow the ability to more easily get into the recommended range of motion. Ideally, try and go as low as you can while maintaining balance. It's just a load tolerance test for biofeedback to see if you need to adjust loading or not. Lifting shoes alone is not likely sufficient enough of a heel lift.

    Leave a comment:


  • handsomewizard
    replied
    Originally posted by Michael Ray View Post

    Ooops, apologies for missing that question. Are you using a decline board or placing a plate under your heel?
    Plate under the heels thus far (Or just in 3/4 inch oly shoes). I don't have a decline board at either of the gyms I frequent unfortunately.

    Leave a comment:


  • Michael Ray
    replied
    Originally posted by handsomewizard View Post

    Thank you for the reply

    What about the biofeedback test ? Can I hold on to something or should I just keep going to whatever ROM I can achieve and hope that it builds over time?
    Ooops, apologies for missing that question. Are you using a decline board or placing a plate under your heel?

    Leave a comment:

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