I rolled my ankle last Friday. Usually I’m back to normal in 3-5 days. It’s now day 8 and it’s still not good. I’m icing at least once a day and this morning I thought it was all better, but tonight it hurts again. I have a game tomorrow night, so hopefully the icing I’m doing now and another session tomorrow will let me do OK. Last Sunday I limped through the game and thankfully it was never close. I knew I couldn’t go all out or jump well. Hopefully tomorrow will be better.
Well, basketball was a challenge. My ankle held up pretty well, but my buddy rolled into my leg and set it off in the last few minutes of the game. We went to OT and won 5-0 in the 3 minute OT. I could have sealed it at the end of regulation, but I missed a FT on the back end of a 1&1. I hit 3/4 FT in OT, though. Overall I played poorly, but a win is a win.
9.5
OHP
bar
bar
95
95
135
145
165
185x2 WTF
185x2 WTF
This was down right embarrassing.
Lat pulldown, straight arm press down, bridges, reverse crunches.
Left early.
1 - Only 4.5 hours of sleep
2 - Basketball game last night
3 - Ankle killing me
4 - Not enough food yesterday
5 - I suck, stop being such a pussy.
9.5
DL
135
225
315
385
415x5
Pretty easy. Each rep was good form. Focused on driving the heels.
Pull Ups
8xBW x 4
5x+45 x 3
Biceps curls
2x10 w/ 40, 50
Reverse Crunches
Much better than yesterday. Looking forward to my 1 week on DL.
I also had a real embarrassing session yesterday. That’s a real nice deadlift. I’m gonna go for 415 on Thursday so hopefully I can get 3-5, hope your ankle is better man.
Gym was closed due to ice. My gym sucks.
9.5
Squat and Bench
Squat
bar
bar
135
225
275
325
370x2 (Didn’t feel right, so I racked it)
370x5 (It was a challenge, but felt much better)
Bench
bar
bar
95
135
225
240
255
270x5
270x5
Also didn’t feel right. I should be hitting 8 or so here, but already having expended a lot of effort on squats, I just hit the required reps twice. The second set was much easier than the first.
Basketball 1 hour.
Basketball last night was good. 1st half was rough, but I had 18 in the 2nd half and we won by 8.
9.3
OHP
bar
bar
95
135
155x3
175x3
195x3
Back on track. Last week was a fluke I guess.
50 pullups, various grips. Sets of 8 and 9, last two were 4, 4. I got a headache on the second set and it knocked me back a few steps.
Pin Press
bar
135
225
275
295
315
Pretty good. Got uneven on 315, but the rep was easy.
Kroc Rows
130x10 each arm
130x7 Grip was weak.
Ab wheel
9.3
DL
135
225
315
335x3
385x3
445x3
First rep was really slow. I need to work on my speed off the ground.
Speed Pulls w/ EFS Strong band
225+1 loop
225+2 loops
225+3 loops all x5
back raises
2x10
hang leg
3x5
Nice training brother…looks like that DL is moving along still…
Are you going to change your training up at all leading up to the Border Battle meet, or just drop the intensity back a bit a couple weeks out?
I’ll plan it so a deload is leading up to the meet and only do prescribed reps.
We’re also looking at a meet in Richmond in April. This would give us a month off from basketball before the meet and give another guy another month to heal up his knee.
How’s DC treating you? I hear you’re supposed to have a lot of snow this week.
nice lifting man, some heavy deads as usual…the key is to get a nice start i think, once you get going you can really bang em out
Thanks, man. Today’s my rest day. I’m going skiing this weekend, so next week might be an issue, but whatever.
9.3 Bench
bar
bar
95
95
135
185
225
255x3
270x3
285x4
Not very good.
Bench w/ EFS Strong bands
225+band on each side strapped to bench supports
3x5
T-bar row
45x10
90x10
135x10
180x10
Lat Pulldown
4x10
Cable reverse cross (rear delts and lats)
2x10
Triceps pushdown
3x10
Friday 9.3
Squat
bar
bar
135
225
275
315
355x3
390x3
Felt pretty good.
Basketball 1 hour
Skiing all day Saturday.
Resting today.
9.531
OHP
bar
bar
95
95
135
165x5
185x3
205x2
Felt good.
Lat Pulldown
3x10, getting the weight up now. Last set was 140. I’m looking to do my last set 10 lbs heavier each time until it gets really hard.
Single arm cable pull
2x10 each arm
Bench w/ EFS strong band looped under the bench
barx5
135x5
185x3
225x1
I like this. It’s pretty hard to do the last three inches. I wish I could tell how much weight it is at the top.
Triceps push down
3x10
must be nice banging out 205 on the ohp…
what’d ya think of the game last night? i watched it but couldn’t get into it, i know people said and thought big ben was gonna make a comeback but i felt they had no shot…i think GB is gonna be real good for a long time
SB was a good game, but boring to watch. They show too many commercials in a regular NFL game and it’s worse for the SB. Halftime show was garbage. Fergie is a man and she can’t sing. I don’t care about her humps, her London Bridge, and I certainly don’t care to hear her ruin Sweet Child. Slash should have beaten her with his guitar.
9.531
DL
135
225
315
365x5
415x3
465 FAIL
My back was hurting after the fail, so I did some cable stuff and left.
Wed AM - Basketball 75 minutes
Thursday AM
9.531
Bench
bar
bar
95
135
185
225
245x5
275x3
300x4
I went for 5, but couldn’t get it past the sticking point. I’m pretty happy with 4, though. Considering this time last year I couldn’t do 1 at 300, I’m good with that.
Inverted Row
20, 15, 20, 15
Dips
10, 10, 20 (amazing how much easier it is to do dips when someone stabilizes the stand for you)
Speed bench
185 6 sets of 3 on the minute each rep paused.
Reverse Crunch
3x15
Some great lifting and nice progress on bench. I’m kind of at that point now where I can barely hit one on bench at that weight so hopefully I can make some improvement.
I’ve been thinking about switching things up and getting a good prewo supp and then lifting on an empty stomach. I cannot lift in the morning before work but was thinking instead of coming home for dinner I’d just go straight to the gym so that’d be about 3-4hrs after my last meal. You think I should make the change?
Thanks. WRT the change to your routine, I guess you should give it a try. What you’re saying you would do is basically what I do every day, just at a different time. All I have before I lift is Anaconda. Some days if I’m hungry I’ll have a whey shake before the Anaconda, but that’s it before I get to the gym at 5:30AM. It works for me, but you won’t know how you will respond until you try it.
You will have spent a lot more energy throughout the day at work than I do while sleeping, so a good lunch is probably key to your success if you make this change. My projection is you will do very well with this change if you have a good lunch, use Anaconda, and eat like a champ after your workouts.
You put good food in you right after you work out and good things happen to your body. FYI, on the Anaconda, if you’re taking Creatine now, only take it on your off days if you use Anaconda. Plenty already in the Anaconda.