Building High-Performance Muscle™
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Derailed - Setting a New Course!
 

LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

Wednesday Training
-----------------------
My right calf had (and still has) crazy DOMS on Wednesday, so I decided to take it easy and just do my rehab work.

After I ended up tying some rope to some plates and I pulled them around the basement.

Plate drag: 2 x 24m @90

When my bf got home we cleared some space and I got a chance to practice catching dodgeballs for a half an hour. I figure six months of being pelted with dodgeballs from 15ft and I'll be ready to go. Seriously though, getting the chance to throw and catch again was so much fun. I think I can see the light!

Thursday Training
------------------------
It was supposed to be a run day, but my calf was complaining and my knee was a little stiff from Wednesday's dodgeball action.
My ego said,
"Just go tough it out and run"
but my rational brain said
"this is one of those times where you need to listen to your body. Pushing running ahead a day is not going to harm anything."

Rational brain beat my ego into submission.

Neutral grip pull-ups
3 x 3

DB rows
2 x 10@35 es, 10@40es

Neutral grip seated rows (just bought a new attachment for our cable machine)
7@50, 7@55, 5@60, 7@55, 7@50

lat pull down
10@50, 7@60, 4@70, 7@60, 10@50

Chest supported rows
3 x 8@35s

Tonight I run

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

Well, my Friday run didn't turn out as well as I wanted. Weakness crept in and I had to cut it short. Better than nothing though.

Friday training
---------------------
Treadmill - 2min walk, 8min jog, 2min walk, 3min jog

Sumo DL
5@95, 2x3@135, 2x2@155, 1@175 (knee felt weak at this weight), 2x3@135

1-leg leg press
5@20
2 x 8@empty

Push-ups
3x10

Saturday
----------------------
Shoveled a ton of snow

Sunday
----------------------
15min run - success! (2min walk, 15min@ 4.5 mph, 2min walk)

Dips: 3 x 6

Bench press
10@45, 10@65, 10@75, 5@85, 3@95
*I am much more comfortable bench pressing at home just because I am used to my set up

All sorts of agility movements
ss w\ feet elevated push-ups (1 riser) 4 x 10

Calf raises on the leg press
8@empty, 13@50, 10@90, 10@140

Later in the evening I worked on my throwing and catching for about 30min. I picked up a pretty wicked bruise on my bicep - totally made the catch though!

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Patch2
Level 4

Join date: May 2006
Location:
Posts: 11327

LastStand wrote:

Saturday
----------------------
Shoveled a ton of snow


Lol, in my opinion this is some of the best ab work.



Good that you're listening to your knee!

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nlmain
Level

Join date: Sep 2005
Location: Quebec, CAN
Posts: 9233

2 steps forward one step back. That's how it goes. You are smart about this.

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

Patch - Indeed it is! We got about 1 foot of snow that day and I ended up going out to shovel 3 times. My lower back was pretty fried - mostly because I was trying to speed shovel.

N - If there is one thing I have learned from this injury it is patience.


Monday Training
----------------------
I aggravated my elbow again. It was a little sore after throwing the dodgeball around and then I went to grab a pickle and tweaked it even worse trying to open the jar... I've had this problem a few times before - seems to be my tricep tendon. It always clears up within a week though.

I had plans to take some video an pictures as well, so all I did were some front squats. better than nothing at all I guess.

Front Squats: 10@45, 10@65, 7@75, 3@95, 2 x 2@105 (post-OP PR)

Tuesday Training
----------------------
20min run #1
- I didn't quite make it the whole 20min. I had to quit at 19min 10sec. I only have 2 more treadmill runs at 20min before I can start on the indoor track. I'm not a huge treadmill fan so I can't wait!

Leg press
2 x 10@50, 2 x 8@90, 2 x 5@140

1-leg leg press
2 x 5@empty

Single leg SLDL
3 x 10@22.5

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mom-in-MD
Level 1

Join date: Sep 2005
Location: Maryland, USA
Posts: 14949

I had that elbow thing..so annoying. I took a whole month off from everything and it went away but I can still feel it wanting to creep back in..grrrr

POST OP PR!!!!!!!!

*HAPPY DANCE* (or lately booty dance) haha

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

MiM - thanks for the booty dance!

Quick training update

Thursday
---------------------
20 min run #2

Sumo DL
2x5@135, 3@155, 3@155, 2@165, 5@135

Saturday
---------------------
20 min run#3

Front squats (super awesome feeling)
10@45, 8@65, 7@75, 3@95, 3@105, 2@115, 1@125 ( post op PR)

1-leg squat: 3x10

Seated row: 12@55, 10@70, 8@85, 2x5@10

Leg press calf raise: 12@90, 10@140, 10@140
Seated calf raise: 2x10@50

Lat pull downs: 8@70, 7@85, 6@100, 6@100

I took an unscheduled rest day today as I feel a cold starting to creep in. I'm going to try and head it off before it gets too bad.

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kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Awesome that you made your 20 min. run happen, even when feeling a bit sick-ish. I'm hoping you can beat back that virus.

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

*clears out the crickets*

Kimba - Thanks! I think I beat the virus without it really taking hold.

-------------------------
So on Tuesday I saw my physio. The big thing we worked on was trying to regain power in the surgical leg.

I did lots of jumping. I worked up a wicked sweat actually.
- 2 foot long jumps with 2 foot landing
- 2 foot long jumps with 1 foot landing
I really found out with these one how much of a mind fuck this injury is. I kept on chickening out and landing on two feet or on my good leg.

To try and fix that problem I did
- 1 foot long jumps with 1-foot landings
This really helped because the was no other way around it and I couldn't cheat. After 15 of these I went back to the 2 to 1 foot jumps and was much more successful

I followed that up with vertical jumping. Jumping off 1 foot really shows my lack of power. I'm excited to see some gains here in the next month.

Wednesday training
----------------------------
I tried for a 25 min run, but only made it to 10min. I cut it short because my right glute was super fatigued and DOMSy from physio.

Sumo DL
5@135 x 2, 3@155 x 2, 1@175, 1@185, 4@135 x 2

NG pull-ups
3 x 3

Seated row
10@70, 9@85, 5@100 x 2

Chest supported rows
8@30s, 6@30s x 2

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Patch2
Level 4

Join date: May 2006
Location:
Posts: 11327

LastStand wrote:
I really found out with these one how much of a mind fuck this injury is. I kept on chickening out and landing on two feet or on my good leg.


Interesting isn't it, how we baby parts of us with out even realizing we're doing it. I catch myself doing that on occasion with sore sport or previous injuries, and then wondering why everything feels off, lol.

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

Patch - Agreed. I find sports psychology very interesting.

So I've been flop flopping on weather or not to keep logging here and I think I'll keep this going. Half of the problem is that I have been so busy lately. I started a little side business doing graphic design and video editing work and that is taking up a lot of my free time. When I get home from work it is usually eat, edit, gym, sleep. My BF also has a pretty crazy schedule so when we actually have some down time together we have to capitalize on it.

Training
------------------
I don't have my numbers handy with me this morning and I'm honestly not up for logging all of my training I've missed in the last few days so here are some highlights.

Running - I have one more 25min treadmill run to hit then I am free to go run on the track.

Front squat - hit a post-OP PR of 1@130 last night. Felt solid. Boy do I love front squats.

Hamstrings - Flexion strength of my surgical leg is atrocious so I have added single leg ham curls. My surgical leg is about 30% the strength of my good leg.

Jumps - improving. Hesitating less. I might pull out the camera and take some videos so I can see what I'm doing differently on each side.

Game plan - I'm digging the intuitive training right now. It seems to work better because I can adapt to how I am feeling each day. When I have a schedule and it doesn't go the way I planed tend to get frustrated. This way I can just go with the flow for now.The rough rehab plan is running-rest-jumping-rest repeat. Upper and lower body weights get slotted in depending on what I'm feeling like with emphasis on my lower body.

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PixieThrower
Level

Join date: Oct 2011
Location: Alberta, CAN
Posts: 542

Grats on the front squat PR :)

I know what you mean about babying one side and being hesitant to do stuff with it. Did you work your way up to doing jumps for rehab? The reason I ask is because that's what's still killing my knee. Jumping and lateral movement. My knee is still having issues with the torque and shearing forces put on it by those types of movements.

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

Pixie - Thanks! Once I hit 140 I'll be back to pre-surgery strength.

I did work my way up to jumps. First I had to demonstrate that I had good quad strength before doing any jumping. When I did start jumping my progression looked something like this:

2-foot vertical hops
2-foot to 1-foot vertical
Short 2-foot horizontal hops

1-foot vertical mini hops
1-foot hops around a square (clockwise and counter clockwise)

1-foot landing dropping from a box

Then finally jumping for height and distance
2-foot broad jumps
1-foot to 1-foot broad jumps
2-foot to 1-foot broad jumps
2-foot to 1-foot vertical
1-foot to 1-foot vertical

I was told to really focus on pushing my knees out when I land - avoid that knee cave.

The only thing holding me back though is strength really. My surgical leg is seriously lacking power right now and I hop the single leg jumping will help that. I don't have much knee pain either - only in the last few degrees of flexion which I am working on.

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LastStand
Level

Join date: Jul 2010
Location: Alberta, CAN
Posts: 656

I didn't want a huge wall of text so...

Friday training:
--------------------------
Bike: 5min

OHP
5@45 x 2, 5@50
5@65
3@75
5@80

1-leg ham curl
Left: 10@7.5, 10@10 x 2
Right: 10@20, 10@22.4 x 2

BP
10@45
10@65
8@85
5@95

1-leg SLDL (left)
10@25, 10@30 x 2

Saturday
----------------------
3 km bike

And I'm off to a friend's wedding today. Should be fun!

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PixieThrower
Level

Join date: Oct 2011
Location: Alberta, CAN
Posts: 542

Thanks for the info :) You're damn close to your previous PR pre-surgery!

What did you do to work your way up to jumping? I really think that's the stage I'm at right now. My knee is a lot more stable than it was a couple months ago, but something is still weak when it comes to the lateral force. What kind of movements did they have you doing?

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Patch2
Level 4

Join date: May 2006
Location:
Posts: 11327

Nothing wrong with walls of text, that's pretty much my MO.

Yipee for pain free!

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