Workouts

[jack]

Hey everyone.........sorry for the long absence. I don't have Internet service at home and work is really restrictive in regards to personal use of the internet. When I'm at Pam's I just forget to post.......she's so pretty and sweet that I can't focus on anything but her.

I haven't neglected my training.......yesterday I squatted 425 x 3 and hit 475 for a single straight bar rep about a month ago. My bench is making progress.......305 unequipped ( I can't wait to try it in my shirt ) . Fish, I tried the trap bar deadlift and got 425.

I haven't been slacking in the workouts.....just in the postings. my new resolution is to try and get back in the habit of posting. I may not be able to get on a daily basis but I'll be here on the weekends.

I'm still alive and kicking and getting better with as the miles pile up .

[fish]

Just do it, Jack.

Good for you.

My knees have taken me out of the game, possibly for ever. It was an unexpected developement. There had been periods of soreness in the past, but about a year ago it started to get bad, and relatively quickly they both got to the point that I was limping down stairs.

So I have taken about 6 months off. My knees are so-so better, but the left is still not good enough for me to start up again.

I will be 60 next b'day. Most in my family go at about 90 or so. So the plan has to be around max fitness with working knees for as long as possible.

Back to the aerobic stuff. I've got 10 - 60 lb Powerblocks and my bench to keep limber, and I'm tempted to use the cage for pull ups and weighted rows.

I have to design a lower body program around my knees. Any suggestions ?

It is very very disappointing. So, Jack, you just do it while you can.

And do keep us posted.

fish

[jack]

Fish,

I'm in the same boat with you.......I'll be the same age on my next one......where did all that time go . As far as the knees what can you do? You might try knee braces or the elastic sleeves if stabilization is a problem. I had a meniscus problem about 6 years ago and got some topical cortisone and ultra sound treatments that really helped. I also did lots of light leg extensions.

Another thing you might try are some high box squats with lighter weights. You could start at what would about a 1/2 squat and go down as you rehab your knee. Lighter weights and lots of reps are the key.

If you have access to a back extension or a reverse hyper you can work your lower back, glutes and hams without placing undue stress on your knees. Abductor and adductor pulls will strengthen those buns and inner thighs........get you ready to squat when you're healed up.

Don't forget your supplements......glucosamine and chondritin....I don't know if they help but they sure can't hurt. I take them along with fish oil......just like a shot of grease in a zerk .

You'll just have to see what works......what you can work around that doesn't bother your knees. Keep me posted on your progress and don't stop......fight through the frustration and let's show these young girls on here that we've got plenty left in our tanks .

[Pam]

Fish, here are a few articles I found that might be helpful to you.

www.cookinglight.com/cooking/hl/fitness/article/0,13803,1131637-1131647,00.html

healthresources.caremark.com/topic/kneeguide

How is Nancy doing these days?

Pam

[fish]

Nancy is fine, thanks. I have to try to encourage her to get a little more exercise.

You are both correct.

There is no question that weight bearing exercise must be maintained.

I did get to more than 2x body weight, 350 or so, and I thought I was on my way up when the knees really started to ache.

I checked technique. With the trap bar it is easier to maintain good form. The thighs never go below parallel, easy to control the weight, neither too far forward nor too far back, the knees stay in line with the toes, without forward extension, the arch is maintained.

Funny thing is that my knees feel fine when I am lifting the trap bar. It is only afterwards. Before, not during, and afterwards.

I have the institutional version of the total gym. I've got rehab exercises, but it is not a question of rehab. It is a question of slowing the progress of the arthritis.

I have researched this subject extensively, but almost all of the articles seem to be for and about previously untrained folks.

I have taken the three you mention Jack. I use cod liver oil.

The action on the ski machine is great for the entire posterior chain. Since it can be tightened of loosened, it can be used with a varied range of resistance.

I leave 45's the trap bar and the bar on its mat. Every once in a while I just pick it up. If I have been walking, I think I am warm enough to pick up 135 two or three times every once in a while.

Excelcior,

fish