This cat is coming for Russell.
I also like Brett gibbs more then russell also.
Clear your box.
done deal.
Starting my deload week this week - two strength blocks down two more to go!!!
1: Had a big increase in my 3rm deadlift.
2: 30lb increase in my 3rm back squat.
I have at least 2 more strength blocks which would give my foot 6months of no running before I do some easier training in the month of March (gotta have free time for march madness). Hopefully after 7 months my foot will be ready to roll. My 2nd attempt at running indoors this year will put a bigger focus on the weights while keeping my sprinting volume low (150-240m)… My training may look more like a football or bobsled type of athlete.
1: Bigger focus on high quality sprinting (timing runs - running when I’m fresh and ready).
2: Lower sprint volume will allow my lifting numbers cont to climb just in case I can’t sprint I’ll be able to continue my powerlifting without trying to reestablish previous numbers.
3: Some two a days - sprint in the AM - rest 4-5hrs - lift in the PM.
I like this warmup before a lifting session:
Three times a week, do the following “warm up:”
15 Swings
One Goblet Squat
March in place (every time your left foot hits, count as “one” and do ten).
Repeat this five times.
Started my third strength block - two workouts in and business is booming… I don’t know what happen but everything feels light and the work feel easy. I have a hard deadlifting session on Wednesday -hopefully I can smash some weights.
Week 1: 20lb increase on my 3rm deadlift last Wednesday. 30lbs in 8 weeks.
Week 2: 10lb increase on my 3rm back squat this past Monday, have another heavy session next Friday. 40lbs in 6 weeks.
Have a hard squat session tomm - 7x6… smh
Week 3: Bodyweight 193lbs
Monday:
Warmup S
Squat 4x5 420
Low pause squat 3x5 390
Pull thru 3x10
Ab wheel 3x10
Tuesday:
Warmup B
Bench 3rm (only got 2)
Mechanical Overload 1x10sec
Pause cg bench 2x4 275
Row 4x10
Tricep/Shoulders 2x10
Wednesday:
Warmup Jr (No general warmup - didn’t have time)
DL 4x5 465
Def pull 3x5 425
Hypers 3x6 (went easy on these today)
Abs x100
Friday:
Warmup S
Squat 3x4 420 (went with option B, instead of 3rm)
Hi pause sq 2x4 390
Leg curl 3x10
Plank test
Saturday:
Warmup W
Bench 4x6 250
Cg bench 3x6 235
Lat pd 4x10
Pushdowns 2x10
Flies 2x10
Time to deload!!! I wanted to enter in a powerlifting meet this spring but it’s filled and they won’t allow me.
Goals for this year:
Hi bar squat: 625
Conv dead: 650
Bench: 365
Block: Strength
Feburary 11 - March 9
Week 1:
Monday: Light Day
Warmup S
Squat 4x6 365
Squat Drop 15% 2x6
Leg curls 3x5
Planks 2x30
Final strength block - made some minor adjustments to my exercise selection etc.
Tue: med bench
Wed: heavy deads (3rm)
Fri: med squat
Sat: heavy bench (5rm)
My foot is slowly getting better - I have another 2 months to decide what I want to do track or powerlifting… Never had a injury to take this long to heal!!
What treatment/rehab work are you doing for your plantar fasciitis?
To be honest in the early stages I was rolling with a lacrosse ball and performing various stretches/movements I got from youtube. After so many months I became frustrated with the injury since it was taking so long to heal and my track season was over - I stopped all treatments and all activities (jumping/running).
To answer your question - early stages first 3-4 months (ice, rolling, various stretches, Advil). Late stages the past 5-6 months not much. I may roll a couple times a month and ice 1-2 a month.
I had it very bad in both feet - the right foot feel healed but the left foot at this time is probably 75-85% healed. Def better then several months ago but the healing process has been really slow.
I think with my age and haven’t competed since summer of 2010 I will be more competitive in powerlifting. Sprinting is fun but being competitive and reaching goals is better.
It’s unlikely that plantar fasciitis will heal to the point that you can sprint again without therapy. I found a Strasburg sock to be quite helpful. I also did gentle stretching of the fascia on a daily basis (basically a bent knee calve/soleus stretch, but with your toes bent up). You also want to do intrinsic foot strengthening exercises. Prolotherapy and hyaluronic acid injections have also shown to be effective in clinical trials. I’m trying those for tennis elbow atm, but it will take a few weeks before I will know if they worked.
I agree that you will be more competitive in powerlifting, however.
I think Chris recommended that sock to me. I been doing some random light treadruns in my warmup and prowler marches seems ok. I ran 10.56 in the summer of 2009 and my third month of training last summer once i got dialed in with my training and actually felt healthy my timed runs were actually very positive. Gave me confidence that I could get back to where I was or somewhere close. I was looking forward to laying the smack down on Chris next summer in Toronto…
What kind of therapy?
As described in my message above: Stretching with the help of the sock and the stretch I described and intrinsic foot strengthening. That’s how I got rid of it three years ago (after months of not getting much benefit from rest, insoles, activity modification, etc.) and haven’t had issues since then. Plus possibly prolotherapy or hyaluronic acid injections. Btw: Stay away from cortisone injections. They will help for a few months but then wear off and actually weaken the fascia, which could result in rupture.
1: What was the cause and how did your injury happen?
2: Did you have the morning discomfort throughout the whole process?
3: Did you have any discomfort on the outer edges of the foot?
4: Once healthy how did you introduce sprinting/running back into the program?
Which one
Tuesday: Med bench session
Warmup B
Bench 4x5 75%
Pause wide bench 3x5 75% (2sec pause)
Incline 2x5 75%
Db support row 5x12
Pushdowns 2x15
Shoulder complex 2x15 (45 reps per set - major pump)
I been rusty these past two days because I didn’t do much last week for my deload week. I decided to do a lot less work last week for my long term health/progress. I’ll take one step back to take 3 steps forward.
Big deadlift session tomm!!
I had pulled my right hamstring in training and did too much plyometric work and stair runs on concrete while recovering from this injury for my left foot to handle.
Pain was worse in the morning (until I started using the sock) and also got worse when being on my feet a lot. On ultrasound there was swelling of the fascia and calcification. I couldn’t even walk normally for a while.
I increased intensity and volume of running gradually when I was getting better. I had also continued plyometrics on the good (right) leg (the one that I’d had the hamstring injury on) while rehabbing the affected left foot. There was a lot of carryover from this work, as it only took two sessions for the left leg to catch up to the bounding distances that the right leg had taken 6 weeks to get to.
Outer edge of foot was ok.
I made my own sock, but it was more similar to the first one you listed. The second one will stretch your achilles more than your plantar fascia, as it doesn’t bend the toes back.
Thoughts >
//youtu.be/_uPSsDgYF-M
I haven’t had morning pain in a really long time. Often think I had more then PF because I had lots of pain on the left outer edge of my foot when applying pressure. I have good days where I feel great and positive about my progress then other days I feel I’m months away.
I had PF for awhile and it still flares back up. Taping it or tying a real tight strap around my heel, plus stiff hiking type boots is the only thing that has worked.
It was unbearable at times. Good luck with it.
Wednesday:
Warmup Jr
Dl 3rm 10rpe
Drop 10-15% 3x3
Rdl 4x6x70% 7rpe
Pull thru 2x10
Hypers 2x8
Abs x100
Just didn’t have it today, after completing my last warmup set I knew it wasn’t gonna be a good day because the weight moved slow and felt heavy. I dropped the weight by 10lbs and was only able to get 1 rep (2 less then last block). No major concerns - the strength is still there but mood and motivation along with some outside gym stress bought down my performance. I should have moved to a hypertrophy block - I think my squat and deadlifts has tapped out after 3 months of intense strength work (reason why I made slight changes to my sq/dl days coming into this block). I should be good for the reminder of my deadlifts workouts - I probably will make slight changes to my heavy squat days depending on how motivated I am on those days.
Over the next month I want to keep a tracker of how my foot feels each day. A simple tracker of good/bad and what activities I did the day before/after.