Inside the Sanctuary of Truth looking out
So there are a few pictures of my trip. Those are only from my camera too, so I may have more once I get pictures from all of the other cameras there. What an amazing trip - I can’t wait to go back again.
In the meantime, winter has hit here and it was a chilly -29 C on my way to work. Brrrrr… I’m not quite adjusted sleep wise, but I blame that on a weekend of silly parties and karaoke. This week should set me straight.
On to training!
Saturday
Bike: 5min
2-leg hops 3x10
Agility ladder 3x
1-leg hops 3x10
1-leg quadrant hops 3x cw, 3x ccw
A1) Box squats (4 risers which puts me below parallel)
1x10@45, 1x10@55, 3x10@65
A2) Push-ups: 3x10
Ball ham curl: 3x10
Sunday
Bike: 5min
2-leg hops 3x10
Agility ladder 3x
1-leg hops 3x20
1-leg quadrant hops 3x cw, 3x ccw
A1) Reverse Lunge FS grip
3x16@45
A2)Ball ham curl
3x10
C) 5-3-1 OHP
Warm-up: 2x5@45
5@50
5@55
10@65
B1) 1-leg squats 3x10 es
B2) 1-leg eccentric ham curls 3x10@15
gorgeous pics LS.
reminds me if the time I spent in Camodia a while back. very jelly.
n - Next time we go there I’m definitely going to Cambodia. Did you get to see Angkor Wat?
Monday Training
Bike: 5min
Agility ladder 3x
2-leg hops 3x10
1-leg hops 3x20
Quadrant hops 4x cw, 4x ccw
Shuffle steps 5x
Crossovers 5x
A1) Front squats: 1x10@45, 3@10@55
A2) Pallof press: 3x3@10sec es
B1) Seated rows: 1x10@50, 1x10@55, 1x10@60, 1x8@65
B2) Ball ham curl: 4x12
My grip was failing on the rows because of silly DOMS from bowling on Friday.
Physio tonight - crossing fingers for running!
So no go on the running yet 
Not that I want to run in this weather anyway…
I need to have more functional strength at terminal extension. I have full extension, just not the strength to use that full extension properly. My weak hamstrings are also a problem and I have been given the clear to start doing SLDLs.
Back down to the gym to keep plodding away. I’ll get there someday.
Beautiful photos!
And nice to see someone doing the Pallof Press. These are surprisingly good for the old core.
Cal- Thanks! There were so many beautiful things to see there.
I love the Pallof press. I figure that both of my sports I’m planning on returning to have a very high rotational aspect to them. If I can have a stronger core in that plane of movement maybe the power will transfer better from lower to upper body. Plus I hate crunches. With a passion.
On the training front, I took a rest day on Wednesday because my hammy was screaming at me from physio on Tuesday. Turns out my weak hamstring is the source of all my problems. Time to fix that.
Thursday - Operation hamstring, commence!
Bike: 5min
2-leg hops 3x10
1-leg hops: 1x20
Quadrant hops: 3x cw, 3x ccw
TKEs 3x10@5sec w\ strong band
1-leg SLDLs 3x10 (un-weighted, surgical leg only)
These are very difficult for me right now and I’m really hoping they will improve over the next three weeks.
A1) SLDLs: 1x10@45, 2x10@55, 2x10@60
A2) Push-ups: 5x12
Push-ups felt super strong - firing them off like a jackhammer. A nice contrast.
B1) 1-leg eccentric ham curls: 3x10@15
B2) ab wheel (knees): 3x10
After all that, I stretched and LAX balled the hell out of my hamstring and wrapped the heating pad around it for the rest of the evening.
I was a little concerned that I over worked it, but it is feeling just a little sore today, nothing too concerning.
Onward!
Beautiful pictures, wow!
Sorry to hear running is a no go still. Are you in cross country skiing area? I think that’s a bit easier on the hamstrings (if your PT agrees) and is surprisingly difficult cardio-wise.
Operation hamstring, onward and upward!
Hello fellow edmontonian. Bit better weather we’re having, eh? Well, I mean like, you can be outside for 5 minutes instead of 30 seconds before it becomes painful, hA-hA
lula - Thanks!
Yeah, actually I am in x-country ski area; however, that’s one of the few winter sports that I don’t have equipment for. Usually in the winter I’m skating, snowkiting or snowshoeing. I should look into getting skis, not that we have had much snow until now, but it might be good to get out and get the blood pumping.
Spock - Hi! Yeah it is much more pleasant. What a difference 10 degrees makes! Looks like we might be up in the +'s again next week too. Crazy temperature shifts this year.
yup I spent 3 days in Seam Reap visiting temples and markets.
Angkor Wat - massive, most well know
Banteay Srei - pretty pink stone - built for his mother
Bayon - the faces facing cardinal points - mystical
Ta Prohm - by far my favorite, the mix of old stone and overgrown jungle gives the whole place a
fairytale quality. Go to this place early morning or late afternoon when the sun isn’t so harsh overhead. The play of light is amazing.
We’re getting weird weather in London too - it’s been much warmer than normal apart from the occassional frost. Global warming ftw! (Of course I won’t be saying that if London sinks into the Thames…)
Good luck with that hamstring.
Gorgeous pictures!
n - now I’m the jealous one! Sounds like an amazing place.
Cal - if this is what global warming is, I’m happy with it. I have no fear of sinking anywhere though!
Patch - Thanks!
On to weekend training:
Friday - squeezed this in before we left for games night at a friend’s place
Bike: 5min
Band TKE: 3 x 10
Box squat (4 risers): 10@45, 10@55, 2x10@65, 2x10@75
Chin-ups: 4 x 3
Sunday
Time to hit the hamstrings again.
Warm-up
Bike: 5 min
2 leg hops: 3 x 10
Quadrant hops: 4 x ccw, 4 x cw
1- leg hops: 1 x 30
Band TKE: 3 x 10
5-3-1 OHP
Warm-up 2x5@45
3@55
3@60
10@70
A1) Band face pull (purple): 3 x 20
A2) 1-leg (surgical leg only) SLDL: 3 x 10
A3) Band pull apart (purple): 3 x 15
B1) SLDL: 10@45, 10@55, 3x10@65
B2) Dips: 6, 5, 5, 5, 5
C1) Eccentric 1-leg ham curl: 3 x 10@15
C2) Band Pallof Press (pink): 3 x 3@10sec es
Ball ham curls: 3 x 10
Saw this today - little girl’s got attitude!
Monday’s training
The usual warm-up of biking and hopping
TKEs 3 x 10
1-leg SLDL 3 x 10
A1) front squats: 10@45, 10@55, 10@60, 10@65
A2) seated row: 10@55, 10@60, 8@65, 7@65
B1) Reverse lunge FS grip: 16@45, 2x16@55
B2) Push-ups: 3 x 10
Tuesday - another day, another rehab session
I was feeling unmotivated and uninspired last night, but I did drag myself into the gym. Meh, tonight will be better.
Warm-up: Biking and hopping as per usual
Band TKEs: 3 x 10
1-leg SLDLs: 3 x 10
Every day these are starting to feel a little better. No more crippling DOMS at least.
A1) 1-leg squats: 3 x 10 es
A2) 1-leg eccentric ham curl: 3 x 10@15
My right calf feels weak so…
B1)Trap bar calf raises: 16@50, 16@60, 16@70
B2)Ab wheel (knees): 3 x 10
No DOMS is an occasion for a happy dance.
I like the action shot avi.
Herc just posted a long essay on working out on the unmotivated, uninspired days. You should check it out, I think you’d like it. http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/never_enough?id=4285610&pageNo=20
Patch - Thanks! It reminds me of what I am working toward every day. That carrot is getting closer.
Thanks for the essay link too. It was a good read and very relevant.
Throughout this rehab process I have had ups and downs, successes and disappointments so my motivation tends to ebb and flow as well. Really it is the passion that I have to return to the court that pushes me to spend the time in the gym plodding through my rehab exercises. When I get back on the court I want to be stronger and faster than all of the other women playing. I want the men to be wary of me and know that I am not a push over. I want to be a force on the court.
I think that aiming to be what I was before the injury is probably a bad idea because I have changed personally over the past year and a half. I am very bad at having ridiculous expectations of myself. Instead I will focus on becoming a new player. Leave the past accomplishments in the past and focus on coming back as strong as possible with a new respect and passion for actually being able to play.
Aww, now I’m all fired up and have to go to work. I’ll have to save a bit of that for tonight.
Anyway enough of my ranting…
Training!
Warm-up: The usual biking and hopping
My knee was feeling exceptionally solid today.
Band TKEs 3 x 10
1-leg SLDL: 1x10, 2x10@10 - I wasn’t feeling challenged anymore, so I added some weight.
A1) Band face pull: 3 x 20 purple
A2) SLDL: 10@50. 10@60, 10@65, 2x10@70
A3) Band pull aparts: 3 x20 purple
B1) 1-leg eccentric ham curls: 2x10@15, 1x10@17.5
B2) Dips: 5 x 5
Ball ham curls: 3 x 10
Another day in the books