[Sawyer Sanchez]

Functional training is quite hard to programme yourself initially, as there can be a steep ramp in difficulty. I’d look at purchasing a CrossFit training programme that begins from beginner to intermediate and so on.

Any recommendations on programs that combine CrossFit and typical bodybuilding (hypertrophy and strength)?

[Sawyer Sanchez]

If you’re able to get JOIN-IN, OSTEO-PRO, CURE-COMING, OH MEGA PHARMA PRO and Vit K2&D3 from the JP Nutrition range, this will be cheaper than sourcing the individual ingredients and they will all be clinically dosed and contain patented ingredients.

Hey Clare!
Unfortunately it would actually cost more to get those supplements since shipping is very expensive to my country. I actually based that entire list on the JPnutrition line. I was just seeing if those dosages are correct or should be increased at all since my condition of Avascular Necrosis is so severe with a very intense surgical procedure and recovery. Anything you would personally change or add to that list?
Thanks

[Sawyer Sanchez]

Hey everyone! So the surgery went well but I am non weight bearing for 12 weeks and in a lot of pain and inflammation. Below is what I am currently taking for supplements. Would it be worth increasing the dose or adding anything else specific? Thanks in advance

Curcumin 1200mg

Boswellia 500mg

MSM 10g

Glucosamine 1500mg

Chondroitin 1200mg

Garlic 5g

Krill oil 6g

Cissus quadragularis 1500mg

Boron 6g

UC-II collagen 40mg

Magnesium 800mg

Vit d 10,000 iu

Vit k

Fisetin 1500mg

Im also taking a greens supplement and making homemade bone broth for collagen [/quote]
Any suggestions?

[Sawyer Sanchez]

Hey everyone! So the surgery went well but I am non weight bearing for 12 weeks and in a lot of pain and inflammation. Below is what I am currently taking for supplements. Would it be worth increasing the dose or adding anything else specific? Thanks in advance

Curcumin 1200mg

Boswellia 500mg

MSM 10g

Glucosamine 1500mg

Chondroitin 1200mg

Garlic 5g

Krill oil 6g

Cissus quadragularis 1500mg

Boron 6g

UC-II collagen 40mg

Magnesium 800mg

Vit d 10,000 iu

Vit k

Fisetin 1500mg

Im also taking a greens supplement and making homemade bone broth for collagen

[Sawyer Sanchez]

Hey everyone! So the surgery went well but I am non weight bearing for 12 weeks and in a lot of pain and inflammation. Below is what I am currently taking for supplements. Would it be worth increasing the dose or adding anything else specific? Thanks in advance

Curcumin 1200mg
Boswellia 500mg
MSM 10g
Glucosamine 1500mg
Chondroitin 1200mg
Garlic 5g
Krill oil 6g
Cissus quadragularis 1500mg
Boron 6g
UC-II collagen 40mg
Magnesium 800mg
Vit d 10,000 iu
Vit k
Fisetin 1500mg

[Sawyer Sanchez]

Hey!! Hope recovery goes well☺️ I would strongly advise cure coming, osteo pro, join in and oh mega pharma pro. Have you or do you take/looked into HGH

Thank you! I will start taking all of those soon. I’m getting an osteochondral allograft done on my knee in the next few weeks so I will be sure to take those during recovery. Is HGH something a doctor would prescribe? Ive never taken any sort of pharmaceutical compounds so unsure on what this is.

[Sawyer Sanchez]

Hey Sawyer,

I agree with both Nathan and Sasan. Depending on how quickly you recovery post surgery, will depend on how quickly you may be able to add lower body exercises in.

As well as doing your rehabilitation daily and as many times as needed, it may be a possibility that after a few weeks your physio wants you do start adding lower body exercises in to start strengthening the muscles.

In this case you could tag quad iso exercises on the end of your push sessions and hamstring iso exercises on the end of your pull session until you are able to add in any compound work. You may want to then switch up your split and add back in a separate lower day. Wishing you all the best on your surgery.

Thank you so much Phoebe. This is exactly what I will plan on doing.

[Sawyer Sanchez]

If you can’t do any lower for 6 months then I would just rotate and isolate upper groups to make sure I’m

In the gym as often as I can

Back, abs

Chest

Delts & traps

Arms, abs

Repeat…. 3 Rest days spread over the week.

OR alternate push and pull for more frequency. Maybe that’ll suit you more since coming from an upper lower

But also make sure your recovery is off to tie perfect start so make sure you consult your doctors before heading back to the gym even for upper

Thank you Sasan and Nathan. I like the idea of rotating push and pull to keep frequency up

[Sawyer Sanchez]

Hey ?? what’s your current split now?

Upper lower every other day

[Sawyer Sanchez]

Any suggestions?

[Sawyer Sanchez]

You’ve obviously figured out what exercises cause you the least amount of pain, so I would stick with these and stay in the higher rep ranges. Legs tend to respond pretty well to high reps, so I would pick ranges anywhere between 10 and 30. Using bands on machines may offer some protection for your joints too.

I’d also consider having 2 rotations as opposed to 3, so that you can progress the exercises you’re doing in these sessions more frequently.

I don’t know if you already use neoprene knee sleeves during your workouts, but you may find that these help to keep the joint warm throughout and offer some support and security.

How does this setup look?
Hamstring curl (10-12), (12-15)
Adductor (20-25), (10-12)
Leg ext (20-25), (12-15)
Leg compound (12-15), (20-25)
Calves

[Sawyer Sanchez]

Hey man. Do you only have 2 rotations? I thought DC usually has 3. A,B, and C

[Sawyer Sanchez]

I would go with the market leaders and get SBD knee sleeves.

They are available in 7mm (powerlifting) and 5mm (weightlifting ones). They are neoprene so will give support and warmth to the joint. Check the size chart on the website for exact measurements.

All made in the UK and they will last a long long time. Cost a bit more money but it’s worth it – remember buy nice or buy twice!

Will these have enough flexibility to be able and preform hamstring curls in? That’s the issue I’ve been having with the thicker knee sleeves. [/quote]

Yes the weightlifting ones will for sure as they are designed for lifters to pretty much kiss the floor with their arse hole in a clean and snatch haha.

They are also a little shorter. I think these will offer the best balance between support, warmth and flexibility [/quote]
Great! Thank you for help

[Sawyer Sanchez]

I use strength shop single ply for everything however these won’t provide someone with bad knees enough support.. the 2ply from strength shop will be ideal from the sounds of things for you

Thanks! I’ll definitely look into them

[Sawyer Sanchez]

I would go with the market leaders and get SBD knee sleeves.

They are available in 7mm (powerlifting) and 5mm (weightlifting ones). They are neoprene so will give support and warmth to the joint. Check the size chart on the website for exact measurements.

All made in the UK and they will last a long long time. Cost a bit more money but it’s worth it – remember buy nice or buy twice!

Will these have enough flexibility to be able and preform hamstring curls in? That’s the issue I’ve been having with the thicker knee sleeves.