The ankle feels better, but weird….

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

• Squat
  • BW x 10
  • BW x 10
  • 45 x 5
  • 45 x 5
  • 95 x 5
  • 135 x 4
  • 165 x 3
  • 195 x 2
  • 225 x 1
  • 165 x 15
  • 165 x 8
• Stiff Leg Deadlift
  • 165 x 8
  • 165 x 8
  • 165 x 8
• One-Leg Split Squats
  • BW x 10
  • BW x 6
  • BW x 5
• Leg Press
  • Sled x 15
  • Sled x 15
  • Sled x 15
  • Sled x 15
  • Sled x 15
• Standing Calf Raises
  • 25 x 15
  • 25 x 15
  • 25 x 15
  • 25 x 12
• 20 minutes on the elliptical

The next phase of the ankle rehab starts.

I’m shifting to follow the LRB protocols a little more (5,4,3,2,1+50%), but keeping the weight “light”. Or so I think it’s light. In my mind it’s light, but in reality I’ve lost a ton of strength. The ankle injury, the diet changing… hasn’t been good for strength. The 225 felt heavy. *sigh* Still, I’ll keep going up 10# per week until truly the single is a heavy single. The 165 for reps tho was pretty good for me. Around rep 10 my brain wanted to stop because things were starting to scream, but I didn’t stop. Just pressed on because brain wanted to stop, body wanted to stop, but I knew there was more in me. By rep 15 for sure I was failing because I almost didn’t stand back up… so yeah, that was kinda cool.

But boy, that took it out of me. The rest of the session was just killer…. the one-legged squats I could barely do. 🙂 I have to remind myself as well that I’m taking barely any rest between sets and exercises — maybe 60 seconds. So of course things are going to kick my ass more, compared to when I was taking 3-5 minutes between sets. I have to remember perspective, not pure numbers.

As for the ankle… it’s weird.

I do feel stronger, better, more stable. But it has taken on a strange popping. You know that feeling when a knuckle wants to pop/crack, but doesn’t? It’s some dull weird feeling that if you just got 20% further along it would actually pop and you’d feel relief? It’s that feeling…. and it’s uncomfortable because it doesn’t pop. Plus, it’s happening in that area between where the bottom of the shin bones come in contact with the top of the foot bones — that pocket. That’s a novel sensation, kinda weird feeling. But yeah, the ankle “pops” now. Not sure what to make of that. Furthermore, the Achilles tendon feels inflamed. I think part of my problem? The elliptical. But I’m torn there. I’m actually enjoying it… because I can use that 20 minutes for something else in life… reading a book, listening to a podcast, or just clearing my head for 20 minutes. I kinda like that.

Anyways, chugging along.