Adarq.org

had done nothing since tuesday. was supposed to ball/get lobs on new year's day but my friend bailed on me and the gym closed early.

first workout of the new year.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: chest cold
MENTAL STATE: great

- warm up

- DLRVJ x ~10
fucking awesome out to three steps. PR-ish jumps at one step (33), two steps (34) and three steps (35+, definite all-time PR off three). the three-step PR was awesome, got the fat pad below my thumb halfway over the rim. never got higher than 35 off of full approach. back started feeling a little tight. nevertheless, awesome.

- jump squat 30 x 3,3

- squat MSEM 285 x 3; normal 225 x 8

- superset x 2
-- DB OHP 50s x 6,5
-- pull ups +15 x 6,5
-- incline sit-up +30 x 10; asst natural GHR x 10

- stretch

fantastic workout, feel great. happy new year adarq.org.

1/2 jog (yog)

lol'd.

milk. shake.

If anyone has input of how proper recovery would be planned in this scenario, I'd like to hear it. I have a followup evaluation on the 13th, where I'll get fitted for a brace.

listen to your doctor/PT.

I want to start hang cleaning and squatting, how long will it take to get back to speed?

longer than you want it to. do not do these if there is any pain.

Are unilateral exercises for only one leg useful for strength training until then?

yes. also, there's some evidence that stretching can also help maintain strength in the absence of any other work, so you can/should keep doing that as well on the injured leg.

rule #1 is don't do anything that aggravates the injury. rule #2 is let it heal, you're not a professional athlete whose livelihood depends on being able to play.

so, uh...rest longer?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: chest cold
MENTAL STATE: good

- warm up
extra-long, lots of low-intensity layups and dribbling.

- advanced glute bridge w/3s hold x 10,10

- SL reverse hyper x 10,10/leg

- stretch

could not hit the broad side of a barn with my shot tonight. also felt pretty slow. probably didn't help that i smoked weed for the first time in a long time last night -- friends in town, felt great at the time, not the best for training even before a light day. 

yeah if your butt wink is bad then spending a little extra time, like 3-4 minutes, doing some hip and ankle mobility stuff before you work out is not a bad idea. i'll dig up a vid of what i do right before squats, every time. dreyth does it too and his deep squat is super solid now.

depends on your goals, though. last i remember you were trying to lose weight and work on conditioning for a work physical. if that's me here's what i'm doing, roughly speaking:

1. get diet in order. infinite options here but pick something and be consistent about it. i think you get plenty of protein and veggies so as long as you're in a deficit here week to week you're probably doing okay.
2. lots of low-impact steady-state cardio. biking/stationary biking, uphill walking on the treadmill, maybe some light jogging mixed with walking. easy on the joints, long on the duration. 30 minutes on days when i lift, an hour on days when i don't. alternatively could do some chiller long circuits on lifting days and steady-state on non-lifting days.
3. stretch every day, with primary focus on opening hips, ankles, and thoracic spine. lmk if you want some ideas for a mobility routine.
4. low-volume weight lifting ~3 times per week. work up to a set or two of five for the big lifts (BP, squat, DL) and two or three sets of 8-10 for supplemental lifts (RDL, GHR, rows/pull ups, beach work. try to add weight over time but don't get too pressed about it.
5. at least one day of full rest per week.

that's basically it. you have the dedication/discipline to work out consistently, you just need a little bit of structure i think. i know you <3 circuits but crossfit-style circuits are in that weird medium-intensity space where they're too hard to let you recover from heavy work but too light to be building strength. not a great training focus for most people. you're better off building strength and muscle through PL/BB stuff and building a fitness base through low intensity cardio. still, they can be really fun, especially if you're working out with other people.

/$0.02

wait, you're running a 10k? why!??!