Still sore today, I am not used to those tempo volumes yet. I have football on Thursday, so I did tempo on Monday and will do tempo again on Wednesday. My speed day will be Tuesday. Although, football is not pure speed work, I still find it taxing so I consider it a CNS intensive day.
Mon 07/04/30
Extended WU 1, 4 x 30m all drills
Tempo:
4 x 250m RR = 2.5 min
abs 275
Hindu squats x 50
Hindu pushups x 20
Back bridge x30sec
Front bridge x 30sec
stretching
Tues, May 1
WU 1 and 2, with 2 x 60m accels
3x10m from flat
3x10m from push-up position
3x20m rollovers
1 x 4 x (20m easy, 20m fast, 20m easy)
1 x 50m rollover
Plyo: 2 x 10 pit jumps
No time for weights today.
at home later:
Hindu squats x 50
Hindu pu x 20
bridging
abs: 275
isometric stretching
Wed, May 2
a.m. dynamic stretch, deep breathing exercises
p.m. off, very sore
Thurs, May 3
Football scrimmage.
Everyone was a bit flat, not the best scrimmage we’ve ever had but got to run some of our offense. Hurt my thumb on the last play, our quarterback has a cannon! It’s definately sprained.
Fri, May 4
a.m. dyn stretch, deep breathing
p.m. off
my thumb and hand are bruised up.
Sat, May 5
WU 1 and 2
4 x 10m from Pu
4 x 20m from Pu
4 x 20m rollovers
2 x 3 x 20m easy, 20m fast, 20m easy
Plyo: 2 x 10 pit jumps
The weightroom was closed so did some strongman stuff outside, mostly sandbag lifting and farmer’s walk.
abs 275
Sun, May 6
Off
Mon, May 7
First football game!
We won by three scores. I felt really fast off the line but I was exhausted by the third quarter. My speed is there but I don’t quite have that football endurance yet.
Tues, May 8
a.m. dyn stretch, deep breathing
p.m.
WU 1
Tempo: big circuit, 2200m of 100’s and 200’s. 50m walk b/w reps, 100m walk b/w sets.
Med ball throws and abs: about 200 throws
after
abs 275
relaxed stretching
still very sore, I might do tempo again today (Wed) and hopefully speed Thurs.
Well, every few years I update this journal so hear goes. When I last left off, I was just starting my touch football season in the summer of 2007. I’m sad to say that season ended in disaster for me. Everything happens for a reason, I really believe that, but my stubborness really gets me into trouble sometimes, that I know.
In early May of 07, I got hit from behind after making a jumping catch, and rolled my ankle, that thing swelled up like a cantaloupe. I went and saw the doctor, and x-rays showed no fracture, but he said it was sprained and I should to RICE, the physio. I did rehab for a few weeks, then returned to playing with an air cast. I felt fine and had two great games. During my third game back, I felt like the air cast was hindering me, so I took it off, big mistake. I rolled it bad again, this time the pain was even more intense. Out for another month.
At this point you’re probably thinking, can’t this guy take a hint? Apparently not, because I returned to play again in August. Things felt fine my first game back, but I had lost some proprioception in my injured ankle. In my second game back, I misjudged a step and crack! I had injured my right knee this time. Doctors says probably a torn ACL again. CRAP!
Well, the MRI confired a torn ACL, medial meniscus, and sprained MCL, the terrible trifecta. I had surgery to repair the ACL and meniscus in September 2008 and it still does not feel great.
The saga continues.
Today, I did:
Bike 25 min
Wall sits 3 x 1:30
Single leg partial squats with 5lb dumbells - 2 x 10/leg
Pushups - 4 x 20
Various abs x 20 - 25 reps/exercise ~ 200 total
Sunday, Sept 13 - OFF
Mon, Sept 14:
Warm-up- bike 5 min
Squats - 15x95lbs, 12x135, 10x155, 8x185, 6x205 (last set was tough!)
Seated ham curls - 12, 10, 8, 6, 12
Standing one-leg RDL’s (with a 15lb dumbell) - 1x12 each leg
Petersen step-ups - 3 x 20 each leg
Pull-ups - 3x6
Sit-ups - 2x25
Stretch
Felt like a pretty good workout, my right knee feels a little better today, maybe my VMO’s are finally coming back.
Bike 15 min
Treadmill: 5 min walking uphill, 5 min backwards uphill
Medball: Six exercises, 2x20 reps each.
stretch.
Notes: First medball workout in a long time, I’m very rusty, but overall it felt good.
Short workout - I was at a lecture tonight
Bike 5 min
Weights
Bench - 10x135lbs, 6x185
T-bar rows - 10x45lbs, 6x90
Tricep pushdowns - 12x50, 10x60, 6x80
Seated alt dumbell curls - 12x25lb, 10x30, 6x35, 12x20
Pull-ups - 2x6
Sit-ups - 1x40, 1x15 (wtf?)
Short quick, but better than nothing.
Thurs - Sept. 17
Bike 25 min in the a.m.
Fri - Sept. 18
Bike 5 min for WU
Terminal knee extensions (TKE’s for short) with grey band - 2x20 per leg (Joe Defranco recommends doing TKE’s before squatting, and I must admit they do warm up the knees very well, especially for guys with past knee problems like me).
Front squats - 12x95lbs, 10x105, 8x115, 6x135
Ham curls - 12x70, 8x100, 6x130
Stiff-legged deadlifts - 2x15x95lbs
Standing calf raises - 12x75, 10x87, 8x100, 6x112, then 12x87
Petersen step-ups x 2x20 per leg
Pull-ups x 3x6
Sit-ups x 25, 20, 20
Push-ups x 25, 20, 20
relaxed stretching
Sat. Sept 19
Bike 25 min
Wall sit x 2:00
Various abs 30 sec on/off ~ 200 reps
Med ball - 7 exercises 2x20 each
stretch
Sun. OFF
Mon, tues, wed - off.
Thurs, Sept. 24 - a.m.
Bike 20min
Wall sit x 1:30
Medball - 8 exercises, 2x20 each
Sat. Sept 26
Bike 25 min
Wall sit - 1:55
Single-leg partial squats - 2x12 each leg
Lying glute-med lifts - 2x25 each leg
Med-ball - 10 exercises 2x25 each (though I still haven’t mastered the supermans yet, could only do 2x12 on these)
Microstretching
[b]Sun, Sept 27 - OFF
Mon, Sept 28[/b]
Bike 10min
Bench - Worked up to 5x185lbs, 3x205
Incline dumbell press - 10x35lbs, 10x45, 8x55
Seated row machine x 12, 10, 8, 6, 12
Pull-ups x 7, 6, 7
Hindu pushups x 18
Sit-ups x 30, 30, 20
Petersen step-ups - 2x20 each leg
Long stretch
Tues, Sept 29
A.M - bike 20min
wall sit x 2:00
P.M. - Power Yoga 10min for warm-up
Med-ball: 10 exercises, 2x25 each
glute-med raises - 2x25 each leg
Wed, Sept 30
Bike 5 min for WU
TKE’s - 2x20 each leg
Squats - Worked up to 3x195lbs
Ham Curls - 10, 8, 6
Step-ups - 15x45lbs, 8x95, 8x115
Wrist Roller x 25lbs, 30, 35
[b]Thurs, Oct 1, OFF
Fri, Oct 2[/b]
Bike 10min WU
Dumbell bench - 14, 12, 9 x 55lbs
Pull-ups - 8x3 in 8 minutes
Seated shoulder press (machine) - 15x3plates, 12x4, 12x5
Seated alt. dumbell curls - 12x20, 10x25, 8x30, 6x35
Petersen step-ups - 3x20 each leg
stretch
Sat, Oct 3
a.m.
Bike 20min
Wall sit x 2:00
Single leg squats - 1x12/leg
Single leg squats with 5lb dumbells - 1x12/leg
Glute-med raises (lying) - 2x25/leg
p.m.
Jog15min - First jog in a long time, felt okay though my left knee was sore near the end. I’m not in good shape either, even by a sprinter’s standards.
Jim Bradley circuit (short) 3x:
Chin-ups - 8, 6, 6
Chinnies - 3x15
Dips - 3x10
squats - 3x20
push-ups - 3x20
Med-ball - 8 exercises 2x25 each
long stretch
Sun, Oct 4
a.m. - Yoga 15min
Mon, Oct. 5
Bike 10min WU
Bench - 5x185lbs, 3x205, 3x225
Seated Row machine - 12x50lbs, 10x62.5, 8x75, 6x87.5, 12x62.5
Front plate raises - 3x15x25lbs
Tricep extensions (single-arm) - 1x12, 2x10
Pull-ups - 6x4 in 6 min
Petersen step-ups - 3x20 each leg
Sit-ups - 2x25
stretch
[b]Tues, Oct 6 - OFF
Wed, Oct 7[/b]
Bike 5min WU
TKE’s - 1x20 each leg
Squats - 5x185lbs, 5x205, 3x225 (I bench as much as I squat, pathetic! It is coming along though).
Ham curls - 10x 7 plates, 2x8x 9 plates
Step-ups - 15 each leg x bodyweight, 15x45lbs, 10x65lbs
Sit-ups - 25, 15
Push-ups - 30, 20
bench=squat
do you have lower back issues ?
My back does get a little tight, though I always assumed that was because of the knee injuries. My knees issues have changed the way I walk. I was never extremely flexible in general either, but I’m working on that too. Since my last knee surgery, I have been slow to get back into squats.