I am so hungry. My calf is healing so well. I am starting to ramp up my lower body training again. I am still unable to do movements like power cleans and any quick changes in direction. I am squatting again as of last night with decent weight. I was trying to do some speed work but if you aren't 100% confident you tend to hold back during an injury. My calf wasn't an issue during speed work but just having it in my mind made me gun shy.
I visit my good friend Dr. Dave Gendron once per week for some ART work. The very first treatment made me a little teary eyed, not gonna lie! haha I also go to physio once per week. While there I am treated with ultrasound and given some exercises for rehab. One thing that was identified at physio was the probably cause of my calf tear. My ankles are weak as fuck. I had a little drunk mishap as a kid in high school on New Year's Eve 2000. Y2K was the least of my worries. I jumped off a cliff roughly 15ft and tried a perfect gymnast landing. Long story short... multiple 2nd degree sprains on both feet and crutches.
I saw a doctor once in the ER but no follow up for rehab work. Thanks Mom and Dad! Anyways I have had issues over the years but just chalked it up to and old injury. I never thought it'd come back to haunt me years later. My physio doctor said it was a matter of time before some happened considering my ankles were a weak link. This time it was my calf. I now have an exercise schedule to correct this and improve my bio-mechanics. I had to ask about my knees caving in while squatting and deadlifting too. Answer- weak hips! Paul and Jordan told me that but I didn't know how to correct this except forcing my knees outward while doing those movements. I now have an exercise schedule for this as well. As much training as I do and I still have these weak links. I wish I lived closer to my trainers!! Moving on...
This week ---
MONDAY
20 mins of foam rolling, hip mobility work and used my new massage stick! Loose!
Squats-
305 x 3
350 x 3
390 x 3
405 x 1
**All beltless, stopped there. Didn't want to push the leg too much.
Bench-
220 x 5
250 x 5
285 x 5
315 x 1
335 x 1 (better than 315)
Barbell Rows-
225 x 10
245 x 10
245 x 10
**Bent 90 degrees, hard
Weighted Crunches-
135 x 20 x 2 sets
WEDNESDAY
20 mins of hip mobility, foam rolling and the new stick again! Love it
Speed Deads-
225 x 3
225 x 3
245 x 3
245 x 3
245 x 3
*Getting fast again.
Strict Log-
155 x 5
175 x 5
210 x 7
Skipped RDL's, will start adding more lower movements back in. Just doing the main lifts for now.
Chin Ups-
8, 7, 5, 5
A1. One Arm DB Press-
65 x 12
90 x 10
A2. Retracted Scap Laterals-
25 x 12
25 x 12
Good workout, things are coming along nicely. Just need to do my rehab work and increase my mobility work again K-Starr style!
Next competition... Paul and Sarah's Push/Pull in December!! http://www.ultimatefitnessgyms.com/gyms_renfrew.html
I visit my good friend Dr. Dave Gendron once per week for some ART work. The very first treatment made me a little teary eyed, not gonna lie! haha I also go to physio once per week. While there I am treated with ultrasound and given some exercises for rehab. One thing that was identified at physio was the probably cause of my calf tear. My ankles are weak as fuck. I had a little drunk mishap as a kid in high school on New Year's Eve 2000. Y2K was the least of my worries. I jumped off a cliff roughly 15ft and tried a perfect gymnast landing. Long story short... multiple 2nd degree sprains on both feet and crutches.
I saw a doctor once in the ER but no follow up for rehab work. Thanks Mom and Dad! Anyways I have had issues over the years but just chalked it up to and old injury. I never thought it'd come back to haunt me years later. My physio doctor said it was a matter of time before some happened considering my ankles were a weak link. This time it was my calf. I now have an exercise schedule to correct this and improve my bio-mechanics. I had to ask about my knees caving in while squatting and deadlifting too. Answer- weak hips! Paul and Jordan told me that but I didn't know how to correct this except forcing my knees outward while doing those movements. I now have an exercise schedule for this as well. As much training as I do and I still have these weak links. I wish I lived closer to my trainers!! Moving on...
This week ---
MONDAY
20 mins of foam rolling, hip mobility work and used my new massage stick! Loose!
Squats-
305 x 3
350 x 3
390 x 3
405 x 1
**All beltless, stopped there. Didn't want to push the leg too much.
Bench-
220 x 5
250 x 5
285 x 5
315 x 1
335 x 1 (better than 315)
Barbell Rows-
225 x 10
245 x 10
245 x 10
**Bent 90 degrees, hard
Weighted Crunches-
135 x 20 x 2 sets
WEDNESDAY
20 mins of hip mobility, foam rolling and the new stick again! Love it
Speed Deads-
225 x 3
225 x 3
245 x 3
245 x 3
245 x 3
*Getting fast again.
Strict Log-
155 x 5
175 x 5
210 x 7
Skipped RDL's, will start adding more lower movements back in. Just doing the main lifts for now.
Chin Ups-
8, 7, 5, 5
A1. One Arm DB Press-
65 x 12
90 x 10
A2. Retracted Scap Laterals-
25 x 12
25 x 12
Good workout, things are coming along nicely. Just need to do my rehab work and increase my mobility work again K-Starr style!
Next competition... Paul and Sarah's Push/Pull in December!! http://www.ultimatefitnessgyms.com/gyms_renfrew.html
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