When I last posted, I was getting ready to go after a bench press PR. But, I also neglected to mention something that I thought was nothing, but became more of an issue.
Two Friday's ago, we did heavy deadlifts and finished the workout with some running. My left knee (ACL replaced 12 years ago) was sore the next couple days. I didn't know why my knee was sore, but I had worn brand new shoes, I ran without orthotics, I deadlifted very heavy, and I didn't wear the knee sleeves I usually wear for lifting.
I rested through Monday and then squatted heavy on Tuesday. No pain at all on Wednesday. That day, I got my bench press PR at 200 pounds and it was easier than I expected. I'm sure I can lift 205-210, and I'll get a chance to prove that next week.
After the bench press work, we did a workout that included clean and jerks and 400 meter repeats. No knee sleeves, my shoes were still fairly new and I didn't wear orthotics. On Thursday, my knee was sore again. I pushed through Thursday and Friday and things were no worse. All weekend, I was sore though. By Tuesday, I felt good again.
On Tuesday, our workout was simple. In 45 minutes, establish a 1 rep max snatch, a 1 rep max clean and jerk, and then after the 45 minutes, run a mile all out. The running definitely scared me.
I was happy with the Olympic lifting. My PR for the snatch (due to shoulder mobility I use the power snatch rather than a full depth snatch) has been stuck at 125 pounds for 3+ years, and as recently as six months ago, I said that I may never try to snatch that heavy again. My shoulder mobility is simply not that good and it's a dangerous lift for my shoulder. But, my mobility is improving over time and my shoulder seems pretty healthy, and I decided to give it a shot. I warmed up at 73 and then 93. Then, I did 2 reps at 103 and 1 at 113. At that point, I added 15 pounds to the bar, putting it at 128, which would be a PR. It wasn't pretty, but I got it. For the first time in a while, I got to ring the "PR bell" at the gym. The coach who watched me lift 128 said he thought I could do more. So, I went to 133. At first, I failed when I didn't get my left arm locked out. But, it had been close, so I tried again. And I nailed it. No shoulder pain at all.
Next, my clean and jerks weren't so good. My best C&J is 185 and my best clean is 190. I started at 95, and warmed up through 115 and 135. Those were weights I knew I could hit. I made 155 as well, but this is still well off my best. At 175, I made the clean but failed the jerk badly. On a second attempt, I missed the clean and I knew it was time to be done.
With the mile coming up, I put on my knee sleeves and put my orthotics in my shoes. I don't even want to comment on how old and fat and slow I am, but let's say I ran the mile with no pain.
Trying to be cautious, I took Wednesday as a rest day (the workout was 150 medicine ball squats with a throw to a 10' line at the top of the squat). I came back last night with dumbbell bench presses, 3 point dumbbell rows, kettlebell swings and sled pulls. Again, no pain in the knee.
Hopefully, it won't happen again, but I'll pay attention. I've had very few issues with that knee since my surgery and subsequent rehab, and I don't want to start a pattern of long term issues either.
Tonight, we have moderate deadlifts (deloading week), stiff legged deadlifts, shoulder-to-overheads, box jumps and toes-to-bar. Over the weekend, I'm hoping to fish, I have to mow the lawn, and I'll try to get in a little running.