2014-02-12 training log

Boring… but admittedly useful.

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Squat
    • BW x 10
    • BW x 10
    • 45 x 10
    • 45 x 10
    • 95 x 10
  • Deadlift
    • 65 x 10
    • 65 x 10
    • 115 x 10
    • 115 x 10
    • 135 x 10
  • Leg Extensions
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 15
  • Leg Curls
    • 40 x 15
    • 40 x 15
    • 40 x 15
    • 40 x 15
    • 40 x 15
  • Standing Calf Raises
    • 20 x 10
    • 20 x 10
    • 20 x 10
  • KB swings
    • 30# db
    • swing for 30 seconds, rest for 30 seconds
    • 10 times

I really hate these days… squatting 95#? Ugh. But so be it.

The ankle is feeling better. I walked to/from the gym, not a slow mosey, but not a brisk walk either. I kept a good pace and the ankle was mostly ok with it (some discomfort grew on the walk home).

Dorsiflexion continues to have some limits. I played with it some. It’s not limited due to tight calves or anything (if anything, my left has more range than my right, in this regard). It’s something up front that’s “in the way”. This is consistent with the injury. I don’t know if this is something I can improve or it may just be how things are going to be forever. Still, I’m going to have my at-home daily rehab work focus some more on that range and area to see what I can do. Meantime, I will keep weights light, but I’m going to start increasing a little bit… like next week I’ll probably do something like 2xBW, 2xbar, then 1×95, 1×115, 1×135. I do want my Wednesdays to put more stress on it to signal the body to adapt, but again, keep it slow. Reps are very slow, very methodical… I’m not focused so much on the squat as I am feeling my body, where is it moving, how it is moving, am I compensating (e.g. leaning more on my right), and other such things to just try to get this ankle better.

So… yeah… it’s boring, but it’s just how it goes for now. I am looking forward to when I can do more tho. Higher rep squats should be something novel and killer for me.

I also think calf raises are going to become a staple movement. I’m going to keep working up here to more reps/sets, weight doesn’t matter much. Going slow, feeling everything, ensuring I don’t fuck the ankle, good stretch at the bottom, good range, etc.. Today I even tried 1 set toes forward, 1 set toes out, 1 set toes in. Not so much to try to “hit all the angles” but more to see if there was any range or movement issues with the ankle; I think toes in may actually be good for me for rehab, given what I was feeling. Or more to the point, ensuring I get up not on my big toe, but onto my pinky toe.

KB swings. I opted to drop hypers because the swings should hit all the same stuff and give me greater benefit. Plus, the way the apparatus requires me to hook the back of my heels, it just causes too many weird forces on my ankle, which I don’t need right now. I dropped weight down to 30# but upped it to 10 rounds. I liked that. I would rather have 10 rounds. I do think 35# may be better, but I’ll just keep it here for a couple more sessions and see if today was just a fluke or if I’m getting into the groove of the movement and can progress. Oddly, I think this may also do well for my ankle, in terms of stability needs.

All in all, it’s about training economy, towards what will help me still achieve my goals (getting leaner), but also to help my ankle get better so I can train normally.

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