Ankle??
Sq seems to be going nice - do they affect the ankle in the slightest?
Trainer gave me the go to do squats. The ankle is coming along good, monday-tuesday of this week i thought i could return to running by friday but mid this week my progress kinda slowed down and i wasnt able to return to running today. Im still not able to do tippy toe walks with all my weight on my left leg but overall things are coming along good.
bs: 405/425/455/475
bp: 1x1x325, 3x1x310, 1x1x320
lat pd/rdl 3x6/3x5
bs warmup: 225x3/275x1/315x1/365x1
bp warmup: 155x3/185x3/225x1/275x1/295x1
i wanted to do pc today but the ankle wouldnt let me, im on day 10 now and i cant get wait to get back running again, im hoping another week of rest will have me ready. overall today the weights felt very good esp the squats.
bp 4x3x275
chest supported row 3x8
db curls 2x10
bp 3x2x295
pullups 3x10
4 way neck 3-4x10
bp 5x1x260 rest 45sec
chinups 3x10
leg curls+rdl 3x10/3x5
curls 2x10
taking the next couple days off family and i will be driving to visit my grandmother tomm morning. i think this ankle injury will be a 6 weeks rehab process so im really fuk pissed these days.
may 9-18 took off to visit family for mothers day etc.
Mon:
bs clusters: 3x1x4x80% rest 45/4min
bp 4x3x275
rdl 2x5
rows 3x10
20min incline tread walk
300 cont med throws
2x10 bb circuit A:
leg curls
hip ext
hypers
rows
chinups
dips
db curls
bh sh press
leg ext
h leg raises
med twist
t situps
after the squat workout yesterday my quads were sore today i have no soreness in quads but more in my glutes and upper hammy.
Any updates.
How’s the ankle coming along?
wk 1:
6x200 33sec rest 2min
pc 3x5
bsq 4x6
rdl 3x6
seated row 4x6
db curls 3x6
abs 3x15
2x10 training hurdles - lunge walk last five back in last set.
1x5 big stadium steps
1x800m conditioner
abs and starting line pushups
3x300 50sec 4min rest
body curls 3x8
spilt jerks 3x5
bp 4x6
db sh press 3x6
cg bp 3x6
abs 3x30
cross training day: 60mins full court basketball
wk 2:
7x200 33/2min
Push press 8866
Pullup 3x8
Inverted chain row 3x8
Chain pushup 3x8
1x7x10 training hurdles- lunge walk all seven back
1x7xevery other stair down and back
1x800m conditioner drill
starting line pushups
pc 4433
bs 8866
body curl 3x8
wed: cross training: 60mins squash
thur:
4x300 50sec/4min
push press 8866
pullup 888
inverted chain row 888
chain pushup 888
Squash you say, that is interesting cross training
ps 4433
fs 8866
curls 666
nothing more with ike coming to town.
wk 3:
mon:
sprint drills
1x20 skip for height
8x200 33/2min
Push press 8866
Pullup 3x8
Inverted chain row 3x8
Chain pushup 3x8
tue:
sprint drills
2x6 hill work/jog down 5min recovery
abs/starting line pushups
pc 4433
bs 8866
body curl 3x8
wed:
cross training basketball 60mins
thur:
sprint drills
3x400 70/5min rest
push press 8866
pullup 888
inverted chain row 888
chain pushup 888
fri:
ps 4433
fs 8866
curls 666
wk 4:
mon:
sprint drills
8x200 33/2min
pc 4433
1 1/4 squats 6654
med throw 10 10 10
tue:
sprint drills
2x10 stadium double leg hops on big steps
sled pulls 2x4x40yd drive knees
1x800m conditioner drills
abs/starting line pushups
bp 8 8 8
pushup throw 4 4 4
pullup 6 6 6
turkish get up 6 6 6