Tackling the knee (problem)

As I already mentioned, I’ve been a bit worried about my knees lately, since they hurt slightly when using them and creak a bit. It’s not a big deal, but better try to fix this, before it becomes a problem and painful or permanent. Especially since I want to continue picking stuff heavy up and putting it down again. So, after some research (some links at the end), here’s my plan.

Short term

  • For two weeks I’ll suspend my leg training. – That’ll be really hard to do, because I love my squats and deadlifts.
  • So that my core doesn’t feel neglected without squats and deadlifts, I will do some hyperextensions and abs work. Gotta get toned for summer anyway.
  • Say goodbye to my gains (for now).
  • If the knees feel better after that, good!
    If not, time to see a doctor and get his opinion on the rest of my plan. (If he says I shouldn’t squat, I’ll try to find a competent doc.)

Long term

  • After that I’ll start training the knee stabilizers with wall sits, lunges and maybe single leg squats, while also focussing on glutes and hamstrings (I’ve been wanting to try single leg romanian deadlifts for a while now, since I can do them at home with my limited weights).
  • A few weeks later, I’ll try squats again.


  • Work on flexibility and stretch more.
  • Pay more attention to not lock my knees. – Of course in exercises, but also in every day life.
  • Add glucosamine and chondroitin to my supplements.
  • Review my diet. – Wanted to do this anyway. More omega 3, selenium, anti-inflammatory, anti oxidants.
  • Finally get a foam roller.
  • Consider getting knee sleeves. But only if I can’t go without them and not without a doc.
  • Leg extensions: Never again!

Already doing

Of course, I am already doing other stuff for quite some time and will just state that here for the interested reader, that might have similar worries or problems.

  • Train the legs. – While I can also search the cause for my worries here, this is also the way to help the knees. Stronger leg muscles will support the knees. I hope I’ll just need to add a few exercises.
  • Maintain good form when training. – Again, while I can also search the cause for my „problems“ here and there’s often room for improvement, I’m quite confident my form doesn’t suck. I also often get compliments on it from more experienced lifters and novices ask me to coach them.
  • Warm-up! – On Leg days, I’m running a few minutes as well as 2-3 warm-up sets. But I should pay attention to no cool out and if I do, warm-up again.
  • Stop if it hurts. – Duh!
  • Maintain a balanced diet and drink a lot. – Well, I mostly do that, but I have to admit, that I’ve been cheating a bit more lately.


I’ve read several articles on the topic and here are the most relevant and/or comprehensive links about it.

Lost Music

Yesterday I’ve been watching No Retreat, No Surrender (aka. Karate Tiger in Germany/Europe) while working on some maps. Basking there in nostalgia, I noticed a song that I haven’t heard in years. I haven’t heard it since the last time I watched this movie, to be precise.

Ten minutes and a bit of searching later I knew more. The song I wanted is „Hold On to the Vision (in your eyes)“ composed by Frank Harris and sung by Kevin Chalfant and never made it to the stores. Even the master records seem(ed) to be lost. But years of asking, begging and sacrificing virgins have finally been yielding some fruits last year. Harris released a CD with all songs of the movie and some remixes: No Retreat No Surrender Original Soundtrack Album

I also found out that by now a German band recorded a very good cover song of Hold on to your vision, which can be ordered on their website.

So, anyone who is searching a little present for me because… uhm… I’m such a swell guy, has my permission to endow me with those CDs. Please, go ahead.

And if you want to listen to a full length, low quality sample of the song, check your friendly YouTube neighbor.

It’s the end of the world…

… as we know it… more or less. You know, it’s hard to keep track with all the world ending scenarios out there. And we get so many new one’s all the time. Anyone remember the Y2k crisis? I still wonder how we survived that. Well, for anyone who can’t get enough of the end of the world, check out The 5 Most Kick-Ass Apocalyptic Prophecies. I’d prefer a mix of lava, sun-eating wolves and sting-the-crap-out-of-everybody scorpions. Though, I’m amazed by the accuracy of the Hopi.

Of course, if that is a bit far-fetched for you, you might prefer 5 Kick-Ass Sci-Fi Apocalypses (That Could Actually Happen). How ‚bout we discover a giant asteroid that could put humankind on the list of endangered non-space-traveling species, send a fleet of robots to take care of if, which happen to be/become sentinent (and hate us) and make sure the asteroid hits us good. Of course we are prepared for something like that as well, but the asteroid carries an unknown virus, which causes deathly mutations. While scientists search for a cure, they unleash a terrible monster/whatsoever.

There you have it. One or the other way, we’re doomed. Better get the old family suicide knife ready, to escape the horror.

Atlas zur deutschen Alltagssprache

Lauch oder Porree? Schornstein oder Kamin? Reicht’s oder langt’s jetzt? Wo ist der zu gewinnende Blumentopf geläufig? Und wie nennt man eigentlich das Stofftuch zum Naseputzen in anderen Teilen unseres Sprachraums?

Diese und weitere Fragen klären die Erhebungen im Atlas zur deutschen Alltagssprache (AdA) von den Germanistikern der Uni Augsburg. Hochinteressant.

Open Source Beverage

I really like Open Source. No, I love it. Most of the applications I use on a daily basis are Open Source. Not that I’m a very active member or developer of the community, but the spirit behind Open Source is just great.

Free software… free as in free speech, not as in free beer. Well, that is the GNU definition of free software. But Open Source can even bend that rule somewhat, with the free beer projects by FreeBeer.org and [project 21]. You can buy the booze or brew it yourself. Now that’s the Open Source spirit at it’s best. So now, we still won’t have free beer, but free beer instead.

Too bad I don’t drink… but luckily there’s the good old OpenCola as well.