ACL business

Last Thursday I met both my ACL surgeon and my physical therapist. Both come through Kaiser Permanente.

After my conversation with surgeon Dr. Kurt Spindler of the Cleveland Clinic, I had several important questions to ask regarding ACL reconstruction. I wanted to make sure my surgeon has thorough experience and continues to do ACL reconstructions on a regular basis. I wanted someone familiar with athletes and I wanted someone who would be closely involved with my rehab.

Dr. Melissa Koenig answered my questions very thoroughly. I feel that I’m in very good hands with her. She was complimentary and supportive of my efforts thus far to maintain as much mobility and strength as I can prior to surgery. She thought I’d do quite well.

Workouts

Several workouts to document. Here they are, including one long (for this time of year), wet, tough bike ride.

• 4/15/14
  • Squat: Worked up to a 3 RM at 225 lbs.
  • Double 1/2 snatch: 16 kg x 10 reps x 4 sets
  • Double push jerk: 16 kg x 10 reps x 4 sets
  • 1 arm snatch: 20 kg x 5 reps each arm x 3 sets
  • 1 arm clean jerk: 20 kg x 5 reps each arm x 3 sets
• 4/17/14
  • Deadlift: Worked up to 1 RM: 265 lbs. x 3 – 315 lbs. x 3 reps – 335 lbs. x 1 – 350 lbs. x 1 rep x 5 sets
  • Kettlebell rows: 40 kg x 5 reps x 3 sets
  • Double jerk: 16 kg x 80 reps in 10 minutes
  • 1 arm snatch: 16 kg x 80 reps in 10 minutes
  • Bike ride: 20 miles
• 4/19/14: Somewhat light/easy workout.  Bike ride afterwards.
  • Power clean: 115 lbs. x 5 reps – 135 lbs. x 5 reps – 145 lbs. x 5 reps – 155 lbs. x 5 reps
  • Squat: 95 lbs. x 5 reps – 115 lbx. x 5 reps – 135 lbs. x 5 reps – 135 lbs. x 5 reps – 155 lbs. x 5 reps – 185 lbs. x 5 reps
    • I got to full depth on the squat for the first time since the knee.
    • In speaking with my physical therapist, he recommended working on my knee flexion.
    • A decently weighted squat is a pretty easy way to get the knee to flex!
  • Superset x 3 sets
    • Pull-ups: 4-3-2-1 reps each set
    • Stability ball leg curl: 15 reps
  • Superset x 4 sets
    • ab wheel:  6 reps
    • face pull: I used a thicker on each set for 15 reps – 15 reps – 12 reps – 12 reps
  • Bike ride: 41 miles and it was tough! Rode from Denver to Golden, over to Morrison and back into Denver via the Bear Creek Trail. Got rained on. Cold, wet, tired and hungry by the end. Food and alcoholic beverages were quite tasty afterward.

• 4/22/14
  • Split squat: 95 lbs. x 5 reps each leg – 115 lbs. x 5 reps – 125 lbs. x 5 reps x 3 sets
    I don’t do these often enough. I’m glad the class instructor is having us do these. I’ll probably squat on the weekend.
  • Push Press: 115 lbs. x 6 reps – 120 lbs. x 6 reps x 3 sets
  • Double kettlebell jerk: 16 kg x 100 reps done in sets of 10
  • 1 arm kettlebell snatch: 16 kg x 200 reps done in sets of 5 each hand. I paused at 100 reps. Tough but very doable.
  • stability ball leg curl: 20 reps x 4 sets

My double jerk position needs more work.  I still need better lat and probably tricep flexibility to get in proper position.  It’s a work in progress and I’m making progress.