Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle, left shoulder surprisingly bad during OHP
MENTAL STATE: good

- warm up

- jump assistance x a bunch: MR half tucks, ankle hops, rudiment hops
ankle okay for the most part, some weird tightness in left (?) soleus, the sideways rudiment hops didn't feel great, and glutes felt a bit turned off, especially on the outside. felt like my knees were collapsing a little during first set of MR half tucks. did some ISO activation stuff and later sets were better. all very submax.

- squat 185 x 8,8
felt fine, yay. left side of low back announcing itself. not yay.

- superset x 3
-- DB RDL 80s x 10
-- DB OHP 40s x 10
-- pull up x 10,10(5+3+2)
left side of low back announcing itself again. must be cautious. pull ups very weak.

- stretch

could have been worse.

no significant exercise since last wednesday. laziness + low motivation + snowstorm on saturday that made it impossible to go anywhere. ankle is mostly better, probably 85%. still some swelling, although the difference between my ankles may partly be semi-permanent from the damage my six or so right ankle sprains have done. some discomfort in end-ROM at dorsiflexion+eversion and plantar flexion+inversion.

back on the horse tonight. i will do some light jumping assistance but nothing intense, light squatting to test the ankle, some p-chain stuff, and upper push/pull. and maybe KB or DB swings.

speaking of the NFL combine, this dude broke the broad jump record and tied the vertical record. 44.5". that is two-handed-windmill-from-a-standstill territory.

<a href="http://www.youtube.com/watch?v=VfKBNax8MEA" target="_blank">http://www.youtube.com/watch?v=VfKBNax8MEA</a>

http://www.thescore.com/nfl/news/706183

jesus christ.

don't let the injury get you down! keep doing upper body lifting -- seated OHP could be good, and beach work. i bet that'll help, i always feel more swole and awesome after i do curls and tricep kickbacks, even though i know my arms are nothing to write home about. and keep up the pull ups, obviously. you can also do core stuff, russian twists, bw reverse hypers or supermans, any kind of crunch variation. and band pull aparts. get the juices flowing, be doing SOMETHING. it'll help immediately and down the line.

but good call to stay off it and let it heal. and i hear you on being crestfallen, that's really the perfect word for that feeling. in the immortal words of bill clinton, i feel your pain.

Good work Vag. Do another cycle now while you're on a roll.

agree

yeah, def get an opinion from another podiatrist or orthopedist or PT.

suggestion: when you do, describe everything to date as you did in that email, but don't go as far as the self-diagnosis. that is, don't say, "i know it's a problem with my arches." might prejudice what that person tells you, and you might be wrong. say something like, "i have an idea about what the problem is but wanted to get an expert opinion."

if what they tell you is unhelpful, it'd have been unhelpful anyway.