all i want for the holidays is to go to PT like 3 times a wk during winter break lol
new vid Ankle sprain meet ankle rehab/(ankle prehab) - YouTube
ankle rehab
wt 156
waist 29.6
bf 7.5%
wtf
jan 1 2010
weight 153 (somehow dropped 3 lbs in like 2 days i hope it’s just water, i have been trying to maintain my weight during winter break and while i’m going to physical therapy, they said not to work out at all yet)
waist 29.2
bf 6.7%
been using my tens unit a little for elec stim to muscles hoping to prevent some atrophy while not working out
anyway so i did my calves a few days ago, and i have been having tender achilles lately when i walking around i guess it’s kind of an on and off thing sicne i had the achilles tendinitis. so i did the ems on my calves and the next day my achilles felt completely fine while walking. I guess i just needed more calf strength to help protect or whatever, it’s ironic bcs i haven’t really strengthened my calves bcs they are alway so tight and i figured that they would just get tighter, however maybe they were tight cause they were always contracting a lot and often bcs they were so weak, not sure.
so i did the ems on the calves again yesterday and i must have fucked up the pad placement on my calves or soemthing bcs now my right calf is killing me, it’s like now it’s really tight and like cramping up, and so so tender
still rehabbing knee/shoulder they have only gotten a little better
knee is only doing the clicking once in awhile now, so that’s actually a lot better, shoulder hasn’t changed much, still some right knee pain.
physical therapy without good pt’s and the way it is these days with each PT seeing like 3-4 clients at a time it isn’t that helpful.
anyway i’ve gone to the PT and sports chiro for about 3 wks. going back to school now so gonna do my own thing, probably some of the exercises from PT as well as the
7 day jump cure by kelly baggett,it should help a little with my muscle balance, etc
i’ll also be doing foam rolling, a little stretching, and mobility work each day
so here’s a vid from the first day of the 7 day jump cure
finihsed 7 day jump cure by kelly baggett
helped a little
def. getting a lot better glute contraction now
knee pain still about the same
so i have been doing exercises to strengthen up adductors, glutes, looseen hip flexors, rectus femoris to help with the knee pain, but still no luck
I saw a podiatrist that works at my school with the athletes and he basically said
-my feet are real flexible and could be attributing to the flatness)
-my entire foot doesn’t make contact with the ground, or at least some part of it that should doesn’t
-my foot falls in so my ankle is not straight up from the floor it’s like up and then to the right
-my lower leg and thigh aren’t straight
-i think knee varus as well
-also when i put my feet together he said my knees should be touching, and they weren’t close
anyway so he offered orthotics, except its crazy expensive and insurance doesn’t cover anything. Not sure what to do now, to get rid of knee pain
someone told me to ride on a stationary bike to get rid of th eknee pain and that it would help with the tracking of the knee, not sure if that would help or not?
also i had to stop with the rectus femoris/hip flexor stretch as it was just aggravating my knees and made both of them worse
i saw the sports chiro again and it seems i have an adhesion or something along the vmo/sartorius right above the knee, and i think that is the cause of the pain. he did some ART on it, and has done ART on it before, and i think it helps a little but it’s not fixing it.
so haven’t really found a solution, not sure if i should get the orthotics or not. But i think i o know the cause, being that adhesion, the question is why do i have that, probably cause my vmo/sartorius are working extra hard/being overused/and are tight bcs they are always fighting to help with the tracking of my knee since i have varus alignment.
so knee feeling better finally after over half a year
what was it, the pain was from a knot/adhesion or something around the vastus medialis/sartorius right above my knee
after a bunch of art treatments if finally got broken up or whatever and so the knee pain is pretty much gone
i’m starting the flying in four program wed. will post a vid of my starting standing and running vert
so i did my pre flying in four vert program jumps
and i started the program today
the iso bss was a killer, i couldn’t walk after it
don’t know why i was jumping so far forward on every single jump, and my body isn’t straight at all. I think it could be from a new insole i put in my sneaks, it has a large heel lift. If it’s not that, not sure what was going on, i was going so far forward and losing a few inches on each jump.
gonna be eating big gaining lbs each ewek, upping all the lifts
squat didn’t feel great today, but knee felt fine during all the exercises
i am gonna start doing some glute bridges to get those glutes going, because the squat today was almost all quads and i wasn’t able to get a lot of p-chain into it
and here’s the vid
so finished wk 2, and day 15 today as well
my measurements are as follows
waist, back down to 30.2, started at 30.1 so that’s real good
bw today at 162, looking decently lean, a lot leaner than i was a few days ago
waist 30.2 inches
weight 162
bf% 8.4
also:
quad measurement right above knee 15.5 inches (+.5 from when i started program)
same thing for measurement further down closer to glute 22.5 (from 22 inches when i started program)
i started the program at about 9.7%bf at 156, so so far i’ve gained 6 lbs while getting leaner (sick)
squat up to 205x5, but not great form so maybe stay again at same weight next workout or only had like 5, i tried the 205 again today, was a litle better but still not where i want it to be
barbell glute raise with 95 lbs (tried that today, pretty hard)
reverse hyper up to 18 lbs
Dang dude, keep it up, great job on coming back from injury! I’m trying to do the same thing as you but just trying 5/3/1 to get all around strong for the next few months before doing the Vert Jump Bible in the summer. Also my goal is a 34-36 inch vertical since I’m less ambitious and fine with just barely dunking.
[quote]Duodenum wrote:
Dang dude, keep it up, great job on coming back from injury! I’m trying to do the same thing as you but just trying 5/3/1 to get all around strong for the next few months before doing the Vert Jump Bible in the summer. Also my goal is a 34-36 inch vertical since I’m less ambitious and fine with just barely dunking.[/quote]
thanks man, let me know how it goes for u
new vid, check out the progress
today’s workout was day 3
i felt really good today, energetic, lot energy, and pretty fucking strong, lu got tired after the squats. First workout in a while i felt real good, energetic, felt real strong on upper body considering haven’t really done any upper body in a real real long time, did a little bit like this during the flying in four but less than less, and also before i barely did anything cause was trying to get right shoulder back completely healthy from shoulder injury (biceps tendinitis) months ago
3x10 lateral barrier jumps
squat 5x1 @95% for me 260 lbs for luis 300 lbs
-my max = 275, luis’s max= 315
you will see in vid
calf raises with db (single leg) me @ 5,15,15 luis at 15,30,30
then on to upper body we decided to do it like this
bench press 3x5 me @135, luis @185
db incline press 3x5me @45, luis @70
weighted pushups 3x5 me @35,45,45 lu @45,45,45
tricep extension cable 2x10 me @ 42.5, 37.5, 27.5 luis @42.5
lateral raises 2x10 me @10 lbs luis@ (not sure think 20)
so far so good
here’s a vid with the squat max and i included some of today’s 95% squats in it as well, not all sets of it cause camera died on me
here’s the vid
new vid 29.3 inch standing vert, no warmup, could have gotten 30 i know it but here it is
new vids
and what you all been waiting for
