The coaching gig is going well so far. Had to take last night off, however, as my knee was giving me fits. I’ve decided to give my joints a break and make the next couple of weeks my deloading time. Nothing but BW movements and a bit more running. Gotta PT test coming up in a month, so must prepare.
Hope the knee gets better. your smaaht to rest it.
Although BW stuff and running could be just as rough…
[quote]mom-in-MD wrote:
Hope the knee gets better. your smaaht to rest it.
Although BW stuff and running could be just as rough…[/quote]
I can attest to the BW/running being rough, but in conjunction with my lifts…I figure I’ll sacrifice the lifting for now. And “try” to train smartly. 
So…the BW/running plan didn’t last, as my knee got worse, so it quickly turned into resting for 2 weeks. Just an update for you all. I’m getting back into the swing of things, so stats aren’t worth anything at the moment.
This morning’s work:
9 September 2011
Push Press
135 x 5 x 1
185 x 3 x 3
Handstand Pushups
BW x 3 x 2
Single-Arm Farmers Walk
75 x 300ft x 2
Waiter Carries
55 x 300ft x 2
To backtrack a bit:
10 September 2011
DLs (with pronated grip)
135 x 10 x 2
225 x 6 x 1
315 x 3 x 3
315 x 1 x 2 (lift and hold)
Squats
135 x 5 x 3 (5 sec pause in the hole)
Heavybag work x 35 mins.
11 September 2011
Squats
135 x 10 x 2
225 x 6 x 1
315 x 3 x 5
Circuit x 3
Jumprope x 50
OH Squat x 10 (45)
Plate Twist x 20 (45)
Heavybag work x 30 mins.
Abs
12 September 2011
AM
Incline Bench
135 x 10 x 1
225 x 8 x 3
225 x 6 x 1
Pec/Dec Flyes
120 x 8 x 3 (Squeeze and hold for 3-count)
Did a lot of pushups, abs, and pullups for PT, however, I’m still simmering with energy, so I am gonna work my tri’s for lunch. Good times.
Running is the worst if you already have existing knee pain. Have you had it looked at??
I scheduled an appointment. I have to wait until the end of the month. I’m still keeping very busy, though. Instead of running, I’m putting in time on the heavybag, as well as the bike. Wish we had a pool here, though.
Oh:
12 September 2011
Lunch
Skull Crushers
75 x 8 x 3
Alt. OH Triceps Ext.
25 x 12 x 3
Single-Arm Triceps PDs
50 x 8 x 3
40 x 12 x 1
As sore as I felt this morning, I still had to get it in. Wouldn’t have felt good with skipping, so:
13 September 2011
AM
Barbell Row (w/Fatgripz)
135 x 10 x 4
Hammer Strength High Pulldowns (single-arm)
95 x 12 x 4
Heavybag work x 30 mins.
I figure I’ll work on my bi’s during lunch. Should be interesting.
I’m a lil off at the moment, as I’ve been runnin and gunnin since 5 this morning. Didn’t make it to the gym, so what’s the remedy? Quit work early, get a good shoulder session in, then put my trainees thru their paces! Gonna be a good evening.
15 September 2011
AM
Clean & Press
95 x 5 x 1
135 x 5 x 5
Standing Dumbbell OH Press
75 x 8 x 1
75 x 6 x 2
Standing Lateral Raises
30 x 8 x 3
Heavybag Work x 30 min
Farmers Walk w/Trap Bar
185 x 120ft x 3
Single-Arm Farmers Walk
85 x 200ft x 2
Waiter Carry
70 x 200ft x 2
Felt very good.
Alright…I was in a pretty good mood upon waking this morning, however, my knee was unhappy. As today was supposed to be a leg day, my attempts at cheering the knee up were futile. So…alternatives were embraced.
16 September 2011
AM
Squats
135 x 5 x 2
Bench Press
135 x 10 x 1
135 x 12 x 9
Barbell Row
135 x 12 x 10
Tabata Protocol
Pushups
Situps
Squats
The Tabatas were done with an officer I am now training. From there, I put her thru her paces with drills and conditioning work she missed last night. Fun times.
The weekend was pretty pleasant. Got to flip my tire, get a few funny looks from the Germans, then just chilled.
17 September 2011
AM
Tire Flips
250# (I guess) x 5 x 5
I kept it pretty simple. My only goal was to get up and move it a bit. Mission accomplished.
Lunchtime is a great time for chesticle work!
19 September 2011
LUNCH
Bench Press
185 x 100
Dips
BW x 50
Bear Hugs/Machine Flyes
125 x 10 x 3
ew la la to burn out bench press work!
How ya feelin rodster? hows the knee?
[quote]Dasher wrote:
ew la la to burn out bench press work!
How ya feelin rodster? hows the knee?[/quote]
The knee still sucks, but everything else is awesome. Just can’t wait to be up and sprinting again. I take it you made it back home? Oh, and PICS!!! lol
lol yes sir!
[quote]Dasher wrote:
lol yes sir![/quote]
You don’t have to post them on here if you don’t like. You know where to find me! I’ve gotta do the same, anyhow.
yay for awesome.
I hear ya about wanting to sprint again. Along with jump roping. I want to JUMP! lol
I never even had a chance.
I think I’m gonna file a claim for disability. Why not? I was on medical hold for my foot while I was in and they didn’t do a damn thing accept send me TAD. The foot problems are caused by poor ankles which also messed up my knees. yay my life.
Glad to hear you have an appt.