ME UPPER Bench Press
45 x 10
135 x 10
185 x 5
225 x 2
275 x 1
315 x 1
365 x 1 Added single ply shirt - wasnt as fast of a rep as I hoped for. I was sorta expecting the shirt to do a lot more work than it did. Top of rep wasnt fast.
405 x 1 Better rep, realized that I really need to fire out of the hole to really build momentum for when the shirt stops helping.
425 x 1 Fasted rep yet, exploded off the chest, slowed at lockout, but finished without issue.
445 x 0 Whew, didn’t seem to have a chance with this one. Missed the groove maybe, but it hit my sticking point and froze. Two spotters required to take this weight off me.
315 x 3 in the shirt (no touch) just to feel it for a few more reps.
Overall happy with how this session went. First time in a single ply shirt. It is an Inzer Rage. Will take some rep work in it before I start feeling comfortable in it, quite a bit different that the multiply Metal Jack. Much more comfortable! I’d prefer to use this for awhile before jumping back into multiply (I think this is a better fitting shirt than my Metal as well).
Metal seems to bite into my chest/pecs while this Inzer Rage bites into the back of my arms between triceps and shoulders.
DB Squeeze Press
60lbs x 15
60 x 15
60 x 15
60 x 15
60 x 15
Tried extreme stretching with the 60’s, lol, nope. Did that for all of 5 seconds before I brought them in to shoulder width and just held a stretch there for 30seconds.
Banded Face Pull Clean and Press Red mini
10
10
10
10
Close Grip 2 Board Press
135 x 20
185 x 10
185 x 10
185 x 10
185 x 10
Nice Saturday morning workout. Total around 2 hours. Full house, spotting everyone and just enjoying the workout. Felt like I got some good work on regardless of the lack of efficiency of the workout.
Bad news:
I had a tick in the cast engorged on my foot. So I was put on antibiotics to treat possible Lyme Disease. Also, I have been ordered to stay in my AirCast for another 4 FU@#ing WEEKS!
“It is healing OK, in an OK position…but you need to remain in the AirCast for 4 weeks and come back for a follow up X-ray then”.
So clearly, with this news, my legs are going to shrivel up and have difficulty carrying my fat ass up the stairs. This injury went from a minor set back to a slightly less minor set back. I’d be lying if I said this isn’t pissing me off.
Well, that is probably the most negativity that this log is going to see. But I just wanted to vent that out. I WILL BE BACK TO PULL 700lbs! - this remains my main lifting goal. The worst part is, I am almost certain I had a 700lb pull in me when I sustained my injury! Gah!
I can still do single leg work on my right leg and some banded leg extensions/hamstring curls/adductors/abductors.
Any other ideas? I have a walking boot, but was told to “take it easy”.
Doc said there are two camps of people they have to offer suggestions to for injuries like this. The “you should make sure to keep moving it camp” (sedentary people, who would benefit from increasing activity/mobility in the joint) and the “you really need to take it easy on your foot camp” (active people who overdo it and just extend the recovery time of the injury). I was told I am part of the latter camp…
I’m pretty sure I was doing leg press with my booted leg when I broke my ankle.
Here’s what I suggest. Try the lunges I shared a few weeks back. By using the sliders, you slow down and control the eccentric. You don’t need weight. Do 15 reverse lunges and go straight into lateral lunges with the same leg.
Here’s the post.
I also would do my step ups with bodyweight. I use a 12" box and barely tap my heel to the floor which causes a slow, intentional eccentric. I do regular and then lateral step ups where I reach out to the side and tap my foot on the ground. 10-15 regular + 10-15 lateral and then switch legs.
I think that could keep your loading down while still challenging your legs.
Blood flow restriction leg curls/extensions on the injured side my man. Helps get a similar training effect without the stress of weight plus a nasty nasty pump
This scares me. I knew a buddy who had Lyme desease and it was left untreated for too long and he was on Chemo for it. Pretty sure it was left untreated for much longer than 4 weeks. But congrats on the CAST!!! Sort of…I mean just 4 MORE WEEKS!!!
Time to wake up my legs Rear Foot Elevated Split Squats with an SSB While Holding onto the Rack Uprights - sounds like an exercise from a John Rusin article.
65 x 5
115 x 5
155 x 5
205 x 5 x 5 - long ish rest periods, feeling chatty today.
After @Frank_C mentioned he did leg press while casted I started thinking how I could replicate that type of movement without the balance requirement that comes with typical squatting. When having to balance I tend to engage my big toes for stability which flares up my toe and is exactly what I dont want to happen to heal quickly.
With this movement, I could use my hands on the rack for stability and just focus on the pushing through my feet to work my legs, ended up working great! Quads and glutes were feeling these.
Banded RDLs - standing on the bands with handles through them for pulling.
Blue bands x 10
Green bands x 10
Blue + green bands x 10
B+G x 10
B+G x 10
B+G x 10
Really focused on glute clench at the top. With the bands under my feet, this variation did not seem to add any extra stress to my foot/toe vs having additional weight loaded on it.
SUPERSET Hanging Leg Raises
12
12
12
Ab Wheel
12
12
12
Good workout. Decided to stop feeling sorry for myself and get creative for working my legs. I had accepted not being able to hit my legs for the first 4 weeks and just using that as a time to focus on my upper/bench, but getting the news of 4 more weeks to be “off” my foot kinda stung. Going to be incorporating at least once per week of this type of workout to keep the legs up to snuff.
Thanks for the encouragement and suggestions guys.
June 29, 2019 Banded Bench Press - comp pause, purple band doubled
45 x 3
95 x 3
135 x 3
185 x 1
225 x 1 RPE9
235 x 1 - RPE9.5
Definitely the heaviest band I’ve pressed against for bench. Even the empty bar was a bit of “holy shit”. Weighed the band tension after these sets and it was 65lbs per side, 130lbs at the top. So 365lb top set, which is right where I figure my 1RM sits.
SUPERSET Flat Bar Triceps Extension
12
15
20
15
DB Single Arm Preacher Hammer Curl
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Did some triceps and biceps stretching afterwards.
Seated DB Cuban Press
25lbs x 10
25lbs x 10
25lbs x 10
Good Saturday morning workout by myself. Hit a good top weights, hit arms and weak points. Quick one. Legs are feeling yesterday’s workout big time. Sitting down to the toilet is not an easy chore at the moment.
@brady888 - I’ve actually had quite a few (10+) ticks on me over the last few years, they are getting really bad around here. I’ve been lucky not to get Lyme Disease, but they dont bother me too much compared to most people who are terrified lol
@Frank_C - thanks man, starting to push the envelope a bit now (went seadooing twice this past weekend). Still playing it sorta safe, but not quite reserving as much as I previously was.
BACK ATTACK Seated Deadlifts - beltless
135 x 5
225 x 5
315 x 5
365 x 2
405 x 2
455 x 2
495 x 1
545 x 1
585 x 1
635 x 1 (link to vid in previous post)
Heaviest weight I’ve touched in awhile. Satisfied my craving for deadlifting and hopefully woke up my CNS. Not much ROM, but still a good strain to move that weight, I’m content with the lift.
SUPERSET Back Extensions BW
15
15
15
15
15
Reverse Hyper - 180lbs loaded
15
15
15
15
15
SUPERSET Seated Cable Row - close grip neutral attachment
Half stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Wide Grip Lat Pulldowns
Half stack x 10
Full stack x 10
Full stack x 8
Full stack x 8
This workout took awhile, it was hot and I was lazy with the loading and unloading weights. The deadlifts probably took me 35+ mins. Workout was just over an hour total, but I was able to hammer my back pretty well, happy to get it in.
My wife’s due date is today, so if I go silent on here it may be because my resources are being spent elsewhere! I’ll try to keep you guys in the loop!
