Ahhhh, I’m so behind! Weather’s beautiful here - I grilled bacon wrapped pork tenderloin medallions with a garlic mustard butter sauce on the BBQ today. Yum Yum!
Training!
Friday
Warm-up (bike, hopping, agility TKEs)
Bench press: 10@45, 10@55, 10@65, 10@75, 6@80
I haven’t bench pressed in months due to a cranky shoulder. Seriously couldn’t even bench the bar. That seems to have gone away. Woo hoo!
Band pull aparts: 3 x 20 purple
Seated rows: 1@50, 10@55, 8@60
Saturday - 6 months post recon. Woo hoo!
5 min run #2
I was going to DL at the gym, but the bars were being used, so I drove home after using the treadmill and lifted in my basement.
I did the usual physio stuff then…
Sumo DL
10@75, 8@95, 3x5@115
Sunday
Warm-ups (same, same)
OHP
Warm-up: 2x5@45, 3@50
3@55
3@65
7@75
A1) 1-leg squats: 3 x 10 es
A2) Trap bar calf raises: 3x8@100
Tonight is treadmill night!
…never though I’ be so excited to say that…
Woot woot! Awesome work on the rehab! I know what you mean about the long stretch of time taken up by rehab stuff. It really sucks when the rehab portion is longer than the workout
n - I’ll BBQ up a steak for you this weekend - looks like we’re going to have another warm one!
Training
Tuesday - bench and stuff
Warm-up - rehabby stuff. Nothing new here
A1) BP: 10@45, 10@65m 10@75, 7@85, 7@90 - Just like my push-ups I have to do these with a fairly close grip. Shoulder width, elbows in. Go triceps!
A2) Band pull apart: 5 x 20
B1) Seated rows: 11@50, 11@55, 9@60
B2) Ball ham curl: 3 x 10
Wednesday - and now for something completely different
Last night I went to the big commercial gym to work out with one of my dodgeball friends. He is also rehabbing a knee injury right now so he invited me out to train with him. He can’t do much with free weights right now, so we played on the machines
Bike: 8 min
10min run #1: 2min walking - 10min @4.5 mph - 2min walking
Very happy that I ran for the full 10min my first go around
1-leg SLDLs: 4 x 10@20
1-leg leg press (ego buster!)
15@0, 12@10, 10@20, 13@20 es
Was planning on running, but my gym card didn’t work. They apparently forgot to reactivate it when I signed up. Pretty ticked, but I had a decent DL session instead.
DL: 5@95, 5@115, 3x3@135, 3x1@155
Push-ups: 6x10
Saturday
Got my gym pass all sorted
10min run #2
Neutral grip pull-ups: 4,3,3
DB rows: 12@55, 10@30, 10@35 es
Seated row: 12@55, 3x10@70
Chest supported rows: 3x7@30s
Lat pull down: 8@50, 3x7@70
I went out dancing with a bunch of friends later in the evening. It was so much fun, especially since I felt comfortable on the dance floor.
Glad you are mending. My shoulder’s been cranky for 20 years (not joking - I messed up my rotator cuff by benching like a brotard when I was 24) and it gets pissy every so often. I find I can bench if I really concentrate on pulling the bar apart. It makes all the difference.
Cal - Pulling the bar apart is one of those things that just doesn’t seem to stick in my head. I can see how it would help. I’ll have to really try focusing on that myself. Add one more box to tick to the list pre-lift.
Tuesday training
15min run #1 (2min walk, 15min @4.5mph, 2min walk)
I hit the full 15 min this go although that last minute was a bit of a push. I ended up with a horribly crampy calf after that impeded my OHP ability. I rolled the heck out of it when I got home, but it is still sore today.
OHP
Warm-up
2x5@45, 3@50
5@55
5@65
5@75
1-arm DB push press
6@20 es
6@25 es
6@30 es
5@35 es
3@35 es
My right calf had (and still has) crazy DOMS on Wednesday, so I decided to take it easy and just do my rehab work.
After I ended up tying some rope to some plates and I pulled them around the basement.
Plate drag: 2 x 24m @90
When my bf got home we cleared some space and I got a chance to practice catching dodgeballs for a half an hour. I figure six months of being pelted with dodgeballs from 15ft and I’ll be ready to go. Seriously though, getting the chance to throw and catch again was so much fun. I think I can see the light!
Thursday Training
It was supposed to be a run day, but my calf was complaining and my knee was a little stiff from Wednesday’s dodgeball action.
My ego said,
“Just go tough it out and run”
but my rational brain said
“this is one of those times where you need to listen to your body. Pushing running ahead a day is not going to harm anything.”
Rational brain beat my ego into submission.
Neutral grip pull-ups
3 x 3
DB rows
2 x 10@35 es, 10@40es
Neutral grip seated rows (just bought a new attachment for our cable machine)
7@50, 7@55, 5@60, 7@55, 7@50
Bench press
10@45, 10@65, 10@75, 5@85, 3@95
*I am much more comfortable bench pressing at home just because I am used to my set up
All sorts of agility movements
ss w\ feet elevated push-ups (1 riser) 4 x 10
Calf raises on the leg press
8@empty, 13@50, 10@90, 10@140
Later in the evening I worked on my throwing and catching for about 30min. I picked up a pretty wicked bruise on my bicep - totally made the catch though!
Patch - Indeed it is! We got about 1 foot of snow that day and I ended up going out to shovel 3 times. My lower back was pretty fried - mostly because I was trying to speed shovel.
N - If there is one thing I have learned from this injury it is patience.
Monday Training
I aggravated my elbow again. It was a little sore after throwing the dodgeball around and then I went to grab a pickle and tweaked it even worse trying to open the jar… I’ve had this problem a few times before - seems to be my tricep tendon. It always clears up within a week though.
I had plans to take some video an pictures as well, so all I did were some front squats. better than nothing at all I guess.
Front Squats: 10@45, 10@65, 7@75, 3@95, 2 x 2@105 (post-OP PR)
Tuesday Training
20min run #1
I didn’t quite make it the whole 20min. I had to quit at 19min 10sec. I only have 2 more treadmill runs at 20min before I can start on the indoor track. I’m not a huge treadmill fan so I can’t wait!
Kimba - Thanks! I think I beat the virus without it really taking hold.
So on Tuesday I saw my physio. The big thing we worked on was trying to regain power in the surgical leg.
I did lots of jumping. I worked up a wicked sweat actually.
2 foot long jumps with 2 foot landing
2 foot long jumps with 1 foot landing
I really found out with these one how much of a mind fuck this injury is. I kept on chickening out and landing on two feet or on my good leg.
To try and fix that problem I did
1 foot long jumps with 1-foot landings
This really helped because the was no other way around it and I couldn’t cheat. After 15 of these I went back to the 2 to 1 foot jumps and was much more successful
I followed that up with vertical jumping. Jumping off 1 foot really shows my lack of power. I’m excited to see some gains here in the next month.
Wednesday training
I tried for a 25 min run, but only made it to 10min. I cut it short because my right glute was super fatigued and DOMSy from physio.
Sumo DL
5@135 x 2, 3@155 x 2, 1@175, 1@185, 4@135 x 2
[quote]LastStand wrote:
I really found out with these one how much of a mind fuck this injury is. I kept on chickening out and landing on two feet or on my good leg.
[/quote]
Interesting isn’t it, how we baby parts of us with out even realizing we’re doing it. I catch myself doing that on occasion with sore sport or previous injuries, and then wondering why everything feels off, lol.
