Laststand–awesome dls prs. 225 is a milestone!
A garden! Yay! One of my loves. You can do a lot in a raised bed with the whole square foot garden thing. Cool! And just wow on the DLs!! I think I’m going to try sumo when I get my conventional DLs going. Whoot!
Alexus - A shake weight would have been funny too. My BFs family ended up with one somehow last year. I couldn’t try it without a straight face.
N - Thanks! The video always makes it look much easier than it felt, but I’m pretty sure that I do have more in me. We’ll see next month.
Nadia - Thanks, I was pretty stoked about that one - that’s all the 45s I have.
Powerpuff - I’m pretty excited about filling up my new garden with vegetables. After this long weekend I’ll be planting away!
Training
Tuesday - karate
It was an interesting class this week. We ended up only having black belts in the adult class. We did a good amount of randori (1/2 speed sparring). I worked around me knee quite well even sneaking in a few kicks. I have to fight a bit differently, but it felt great to get in there and mix it up a bit.
Wednesday - OHP
Shoulder circuit #3 x 3
OHP
5@30
5@40
3@45
Working
5@60
3@65
6@75
OHP ss w\ chin-ups
10@55 x 3 \ 3 x 3
Ran out of time…
I’m on to my deload week which is timed perfectly for the wedding I’m off to this weekend. Should be fun!
Wow, I go a way for a weekend and everything changes!
The wedding was so much fun. I danced until my feet were screaming at me.
Tonight is grading might for the karate kids - my favourite night!
Tomorrow I’ll be getting back to the iron. Woo hoo!
Wednesday’s training didn’t go exactly as planned. I was excited to squat, but my body had other ideas.
Shoulder pre-hab circuit #4 x 3
Front Squats
5@55
5@70
3@80
I had to scrap the squads because of muscle cramping. I almost bailed on my 3rd rep at 80lbs.
I don’t know if it was due to dehydration. Maybe low potassium?
I have also started supplementing with ZMA. I don’t know if that would cause muscle cramping. My quads are still pretty sore today from the cramping.
Chest supported DB rows
10@30s
8@40s
5@50s
7@40s
10@30s
Tricep Pressdowns ss w\ bicep curls
12@10 \ 8@15s x 5
10@15
8@20
6@25
8@20
By the end of the last superset my arms were cramping up too. I’ve never really had this problem before.
We have our adult grading tonight in karate. I’m going to make sure I’m really hydrated and see how things go.
We only have two more classes this season. Once we are done I am going to get a membership at a climbing gym for the summer and play around there. I need something else to keep me occupied!
Just had to comment on that 225 deadlift! All kinds of awesome. You are the poster child for working around an injury.
That is so odd about the cramping. I’ve got no advice, but if you suspect the ZMA, perhaps do a test week without it and see what happens.
I figured I should dust this old thing off and start logging again. Things got pretty busy so my internet time was the first to go.
Here’s my summer all summed up:
- Fell off longboard and mucked my left shoulder up. It has mostly healed up but I am still working around a few minor issues.
- I mountain biked a lot as a result and did a fair bit of single leg work.
- I finally got my ACLr done (hammy graft) in mid August.
Now coming up on two months post-op I have been able to start having gym sessions that actually feel like exercise!
I’m going through a three day plan so far.
Day 1 is physio type stuff - ROM, balance, and some bw strength movements.
Day 2 is my weights day - partial squats, lunges, calf raises, single leg eccentric ham curls and various upper body.
Day 3 is a rest day, but I usually take my bike out for a short ride.
Slowly but surely I’ll be on my way to awesome again!
Last stand! Rough summer. Glad you’re back!
yes, great to have you back!
Nadia - yep I picked up a few scars this summer.
Alexus - thanks!
Tonight - weights
Warm-up
Bike: 5min
Foam roll quads & ITB
LAX ball feet, calves, glutes, hankies
Ankle band work - trying to strengthen my weak ankles because I’m giving up my ankle braces. I’m convinced that they played a roll in my knee injury.
Knee break ankle mobs - 10
Scap wall slides - 20
A1) DB retractions 3x15@45 es
A2) DB protractions 3x15@45 es
A3) posterior capsule stretch 3x30sec es
High box squats - 15@50
- 2x15@55
30 sec balance work between sets
1-leg ham curls eccentric only - 3x7@7.5
B1) Chin-ups - 5,4,4
B2) Push-ups - 3x10
C1) Calf raise - 3x15@10 es
C2) Reverse lunge - 3x8 bw
C3) Band pallof press 3x3x10sec es
Nothing earth shattering right now, but I’m making progress.
Friday
3 x 5min rounds of light heavy bag work. Just tapping the bag and avoiding pivoting.
DB Cuban rotation 3x15@8s
Band external rotations 3x10 es
Band pull aparts 3x15
Band dislocates 3x15
Band press 3x15
All band work done with pink jump stretch mini band.
Sunday - physio work
Bike 5-6 km
Wall slides 1x10@10sec
1 leg bridge 3x10
Side bridge clams 3x10 es
Wall squat with ball 3x10
Belt quad sets 2x5
Quad sets 2x5
Hamstring stretch 3x30sec
Supported 1-leg squats 3x6
TKE 3x10
Balance 3x30sec
welcome back LS - how’s the knee these days?
n - my knee is feeling better everyday, but I still have a ways to go. At least now that I had the surgery all the work I do now goes toward me getting better. I’m at the point right now where the graft is at its weakest as it is starting to revascularize and become a part of my knee - so I have to be cautious for the next few weeks.
Sunday - weights
Bike-5min
Foam roll & LAX ball
Ankle band work and mobilizations
Hamstring stretches
Pull-up retractions 3x15
Shrug-ups 3x15@45
Scap push-ups 3x15
Posterior capsule stretch 3@30sec
Band 1-leg leg press (purple) 3x10
Eccentric only 1-leg ham curl 1x7@7.5
2x7@10
High box squats 1x15@55
2x25@60
Reverse lunges 3x8
Calf raises 3x15@10 es
Balance 3@30sec
Tuesday
5-6pm on the bike
Followed by my usual rehab work.
Wednesday
Bike: 5min
Foam roll and LAX
Ankle band work
Ankle and hip flexor mobility
Hamstring stretch
1-leg eccentric ham curl 3x7@10
High box squat 1x15@60
1x15@65
1x15@70
Calf raise 3x15@10es
Reverse lunge 3x8@15
Pallof press 3x10sec es pink
Friday
Bike 5km
Rehab exercises
Saturday
Bike 5km - starting to get a little chilly.
Foam rolling LAX ball and ankle work
DB retractions 3x15@45
DB protractions 3x25@45
Posterior capsule stretch 3x30sec
Eccentric only 1-leg ham curl 3x7@10
High box squats 15@70, 15@75, 15@80
Ez bar curls 10@25, 8@30, 6@35
Ex bar tri extensions 12@25, 10@30, 6@35
Calf raises 3x15@15 es
Reverse lunges 3x8@20
Pallof press 3x10sec es pink bands
I also ventured out on the dance floor at my friend’s birthday party when it wasn’t too busy. I quit when it got too crowded. That many people are to unpredictable.
Sunday
5km bike ride
I see my PT tomorrow and hopefully will get more exercises to do.
Physio yesterday was great. I got some good work in and I’m feeling it (in a good way) today.
Tonight I think I had my best bike ride yet. Pedaled hard, came home tired and out of breath. Good stuff!
Good news LS, how long is your estimated time on the rehab train?
Glad rehab is going well!
n - I still have a ways to go on the rehab train. My surgeon said that the general time frame is 9-12 months before I can return to sport, though I will hopefully be able to be quite active around the 5-6 month mark doing sport-like movements and drills.
I’m just over 2 months in (10 weeks exactly) and my next goal is to be doing some running at 3 months. I was told to bring my runners to my next physio appointment so I’m pretty stoked about that even if it is two weeks away.
It’s a long trip, but it is great to be on the train instead of waiting in the station.
Nadia - Thanks!