Great workout. Definitely hit some PRs but I rarely do these exercises so doesn’t mean much. Every rep was easy. Depth jumps felt unimpressive though, maybe I’d be better doing drop jumps for a while first.
Saw a sports doctor yesterday:
Left knee suprapatellar fat pad impingement - I was told what I have is very rare but it looks like it will get better with time
Right knee MCL sprain - 4.5 months post injury, swelling still exists and I fail the valgus stress test … I was told at this point it likely won’t get any better and I’ll have to live with instability in my knee from now on … pretty depressing. Hopefully I can get by with a good knee brace.
August 28, 2019
Weight = 213 lbs
Thoracic mobilizing, loop band exercises, neck stretches
- Seated Chest Press: #10x10, #12x5, #14x5, #16x5, #18x5, #20x4
- Dips: 3x20
- Cable Curls: 4x10
- TRX Rows: 15, 12, 12, 12
- 1-arm scap pushup w/ rotation: 2x10 each arm
August 29, 2019
400m jog, dynamic stretching, Wall leg drive drill
Sprints, mostly 3-point starts
10m x 4
20m x 3
30m x 2
40y x 4
Decent session, I haven’t had a speed based track workout in years. No stomach pain for the first time since April. I took some videos and definitely have some things to work on: I’m getting vertical way too quick off the start, arm motion can be improved, and knee turnover seems limited but that may be my fat pad impingement. I’ll try to work on some of these issues during my next tempos.
August 30, 2019
Physio session
5 minute bike
3 position hip flexor stretching
Band chops (low-high, high-low, pallof)
Sprint video analysis
Dead bugs
Seated arm action
Wall leg drive
Manual release of hips
August 31, 2019
Weight = 211 lbs
Foam rolling, thoracic mobility
- YTWLs: 3x10 with 5s
- Med ball Turkish Getups: 3x5 ea side
- Band External Rotations: 3x12
- 3 Way Shoulder raises: 3x10 with 12s
- Bear Crawls with Rotations: 3 sets with head weight
- Neck Work: 100+ reps of flexion and extension
August 1, 2019
400m jog, dynamic stretch
Tempo Runs
100-100-100-100
100-100-100-100
100-100-100-100
100-100-100-100
100-100-100-100
A little harder than it should have been. 50m walk between reps, 100m between sets
August 2, 2019
5 minute bike, static stretching, Seated arm sprints, Wall leg drive drill
- Depth Jumps: 4x3
- 1-Leg Box jumps: 4x3 at 24” more difficult than I expected
- Front Squats: 115x6, 165x6, 225x3, 245x3, 265x3, 265x3, 265x3
- Bottom-up 1/2 Squats: 275x5, 315x5, 335x5
- 1-Leg Eccentric Slide board Leg Curls: 4x8 each leg
- Med ball Ab circuit: 3 sets
- V-ups x 12
- Russian Twists x 12 each side
- Feet up Crunches: x 12
August 3, 2019
Rec league lacrosse game. I felt good. Championship game next week.
Gym was a nightmare because of how busy it was and it threw my workout off. I should have hit 245x2 easily but I wasn’t set properly. Everything else felt pretty strong.
I got a cortisone shot in my finger yesterday. Doc told me ~60% chance it will help. I skipped my track workout but I’ll do it this evening.
September 7, 2019
400m jog, dynamic stretching, skipping drills
Sprints (2 and 3 point starts)
6 x 10m
6 x 20m
4 x 30m
2 x 40m
2 x 60m
Probably more volume then I should have done but I had two days off. First time doing 60m - it’s way longer than I’d think.
September 8, 2019
Thoracic mobilizing
- Band Shoulder Ext Rotations: 3x15
- 4 Position Scap Pushups: 3x10
- YTWLs: 3x10 with 5s
- Swiss Ball ABCs: 3 sets (front, 45, side)
- 3 way DB Shoulder Raises: 3x10 with 12s
- Neck work (3x25 flexion, 3x50 extension)
Jumps felt great. I could have had 305 for 5 but I was starting to GM the weight so I called it and did a crisp back-off set.
September 10, 2019
Physio
5 minute bike
Staggered stance hip hinging
Goblet Box Squats
KB Lateral Squats
Hip Hinge step ups
Band Chops (low-high, high-low, Pallof)
Seated Arm action
Wall Leg drive
Rec League Lax game – Won the championship
September 12, 2019
Weight=210
Thoracic mobilizing, Loop band shoulder exercises, Face pulls
Dips: BWx10, 2Rx8, 2R+20x5, 2R+30x5, 2R+40x5, 2R+50x5
Incline DB Bench: 3x15 with 50s
1-arm Seated Cable Rows: #6x10, #6x10, #6.5x10, #6.5x10
Ab Circuit: 3 sets
- Med ball V-Up x10
- Med ball Russia twist x15 ea side
- Slow Mountain Climbers: x10 ea side
2R means 2 red bands looped over my shoulders.
Last session before my tournament
September 13, 2019
600m jog, dynamic stretching, skip drills, line hops
Sprints:
20m x 8 (2 point, 3 point, push-up)
40m x 2 (3 point)
Banded Deadlifts: 135x5, 225x5, 275x5, 325x5, 325x5, 325x5
With a doubled green band, ~90 lbs at the top
Cake beside my name … Looks like I joined T-nation 14 years ago today.
My tournament was fun but I dislocated my shoulder bad in the third game so I had to sit out the remaining games. We finished 5th out of ~20 teams.
I had an x-ray and ultrasound and I’m seeing my doctor today … back to the drawing board for now, hopefully I’ll have a proper off-season and focus on health + lifting.
Back to lifting!
New log title, new training program, new objectives. I’ll post my new program on the first post of this log. 3 days per week full body focusing on getting stronger. Sports mixed in.
Sunday October 13, 2019
Foam roll, Jump rope, Loop Band Shoulder exercises
Deadlifts
135 x 10
225 x 5
275 x 5
335 x 6
335 x 6
335 x 6
335 x 6
1-Arm Landmine Press
Bar x 10
+20 x 10
+30 x 10
+35 x 10
+35 x 10
+35 x 10
Left arm still feels weak from my recent dislocation
Renegade Rows
52s x 8
52s x 8
52s x 8
52s x 8
I had to switch to a bear crawl stance because this was aggravating my sports hernia
Band Pull-aparts
2 x 40 @ red band
Hip hinge Step ups
2 x 10 @ BW
Limited by sports hernia
Tuesday October 15
C2 Rower, Stretching, Loop Band Shoulder exercises
Front Squats
45 x 7
135 x 7
185 x 7
225 x 7
205 x 7
205 x 7
205 x 7
Two plates was doable but too heavy to start this program after a month off lifting.
Foam Roller Board Press
45 x 10
135 x 2 … shoulder is not healthy enough yet
Switched to Pushups
BW x 18
BW x 16
BW x 14
BW x 12
weaksauce but no pain
T Bar Chest Supported Rows
45 x 12
70 x 12
80 x 12
80 x 12
80 x 12
Felt okay, I think I prefer Hammer strength Rows or Cable Rows though
45 deg. Back Extensions
BW x 15
+45 x 12
+45 x 12
Band Shoulder ER at Shoulder height
3x15
Workout was all over the place but I was in a new gym with an injury and a month off lifting. Things will come together.
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Rec League lacrosse game last night. Tied 8-8, scored maybe 4.
Severe DOMs from the front squats, not sure how capable I’ll be in the gym tonight.