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Coges

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Re: chasing athleticism
« Reply #2325 on: February 18, 2015, 01:07:14 am »
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Quote from: maxent on February 18, 2015, 12:13:41 am
Well it's a week later and i'm due for an injury update. I kinda had a rough first 48hrs, which probably made things much worse but we was working on a deadline and had to spend quite a bit of time on my feet sans crutches. I did eventually get crutches though which I used for 2 or so days. Right now my ankle is all kinds of messed up but soreness has halved - xrays were clear for the most part, no fractures, just a probable tear of ligaments.

 I prob have another 5-7wks ahead before recovery. I'm going to try lift today though - will do weighted chinups, bench press and if I can, some OHP. Will also test the waters with deadlifts but obviously I can't squat. Fucking sucks. It took me ages to string together months of squatting to the point where I was making good progress but now will have to start over again. But lets see what happens with deadlifts at least.

That is some shit news. Sorry to hear that.
Good luck with the recovery mate.
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vag

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Re: chasing athleticism
« Reply #2326 on: February 18, 2015, 05:07:46 am »
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Go apeshit on the other leg, SL box squats / SL deadlifts / weighted pistols / BSS / lunges , become badass SL jumper.  :wowthatwasnutswtf:  :headbang:
Nah, be patient, heal right and nice and slow. FWIW, when i had to train through a sprain ( which was less serious than yours though but still kinda serious, kept me off ME jumping for 5-6 months ) , i remember squats were ok, DLs were the problem. n=1 obviously and every sprain is different, but when you are back on your feet, not limbing etc, try all movements with light weights and see what happens, you might be surprised.
2c
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

maxent

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Re: chasing athleticism
« Reply #2327 on: February 18, 2015, 05:42:42 am »
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Quote from: ChrisM on February 11, 2015, 07:50:13 pm
Dude that sucks!!! Hope its minor!

Quote from: LBSS on February 11, 2015, 03:28:20 pm
sucks man. this is why i "retired" from ultimate frisbee. ankle sprains are a biiiiiiiitch.

Quote from: Coges on February 18, 2015, 01:07:14 am
That is some shit news. Sorry to hear that.
Good luck with the recovery mate.

Thanks. Hopefully will be able to train around it soon. But some days it feels better (i guess when i rest and ice and so on) and then the following day i'll make it feel much worse because I should have continued resting rather than taking it as a sign I am back on my feet. Im back on crutches today after yesterday being off them.

Vag I actually found my R leg really sore lately cause it's been working 2x as hard. My strong leg is the injured L one. So i guess one good thing about all of this is i'll be able to bring up my weaker leg! lol. I'll go see a physio tmr and get him to strap my ankle up. That should allow me better healing. I will try to learn from him how to DIY since I'm not interested in dropping mad $$ on physios over teh next few months.
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LBSS

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Re: chasing athleticism
« Reply #2328 on: February 18, 2015, 08:12:36 am »
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agree on staying clear of PTs for the most part. also, sad that less than a week after expressing my sympathy for your sprain and saying that sprains were why i retired from ultimate (and most sports, most of the time), i sprained my own damn ankle. not as bad as yours but i sure won't be squatting imminently.
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maxent

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Re: chasing athleticism
« Reply #2329 on: February 20, 2015, 07:42:06 am »
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Quote from: LBSS on February 18, 2015, 08:12:36 am
agree on staying clear of PTs for the most part. also, sad that less than a week after expressing my sympathy for your sprain and saying that sprains were why i retired from ultimate (and most sports, most of the time), i sprained my own damn ankle. not as bad as yours but i sure won't be squatting imminently.

Sorry to hear that bro. Wouldn't wish an ankle injury on my enemy - worst thing to have, so hrd to train around too. In my case the physical therapist kinda left me even more despondent than I was previously. Said I have a high grade TFL (high 2 possibly 3). Says have a long road ahead, estimated 8-12 weeks. Am crestfallen but it will give me a chance to explore other things i guess. See below.
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maxent

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Re: chasing athleticism
« Reply #2330 on: February 20, 2015, 07:44:38 am »
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Weighted chinup 5x83, 5x93, 3x98, 5x93
Pullup 5x83

Notes:
Only compound exercise that isn't contraindicated at the mo. Felt okay. Didn't use caffeine didn't wanna mess around with stimulants right now. It's been 10 days since I lifted. Feeling myself getting soft and weak. Hopefully htis will stem the tide somewhat. I have given myself the lofty goal of doing a weighted chinup at 140kg in 12 weeks time. Will program it using RSR and a training weight of around 90-100kg - haven't decided exactly which. If monday comes and i can handle having a 20kg plate hanging off my waist without much trouble - then that's what it will be.
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LBSS

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Re: chasing athleticism
« Reply #2331 on: February 20, 2015, 08:58:28 am »
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how's your ankle? are you able to walk without limping? can you put weight on it when you stand on both feet? how's the ROM? swelling?
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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maxent

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Re: chasing athleticism
« Reply #2332 on: February 20, 2015, 09:57:34 am »
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Quote from: LBSS on February 20, 2015, 08:58:28 am
how's your ankle? are you able to walk without limping? can you put weight on it when you stand on both feet? how's the ROM? swelling?

I'm on crutches for a while but right now i cud def limp okay. It would be fine til tmr when i'd know i fked up by walking so soon. Made that mistake several times already before learning not to. Just gonna use crutches and give my body a chance to heal up - no need to disrupt the healing process. ROM is kinda funny cause my foot swelled so much that at one point i cudnt even curl my toes. i can do that now that but significant swelling is still present. i can put weight on it just have to make sure to put it on the toes rather towards heels when walking.

in other news, i made it through date 3 today and she wants to see me on monday again. I must be doing something right though my self confidence has plummeted since injury. hopefully i dont mess this up from here.
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LBSS

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Re: chasing athleticism
« Reply #2333 on: February 20, 2015, 10:55:47 am »
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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.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

maxent

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Re: chasing athleticism
« Reply #2334 on: February 23, 2015, 07:45:41 am »
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Thanks LBSS. Appreciate the looking out! I woke up today magically with soreness HALVED. Only thing i did differently is the last 2 days didn't do any extra activity just rested and iced and all of that. I'm eyeing weds coming off crutches and hopefully getting started on rehab. Exciting days ahead. Good idea with the banded work. I might try that for my glutes by doing some bridges etc if my ankles allow it (maybe).
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maxent

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Re: chasing athleticism
« Reply #2335 on: February 23, 2015, 07:47:08 am »
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RSR weighted chinups -- W1D1
WCU 6x2x103

Notes:
Using +20kg - really hard. I mean, i'm weak but hopefully my body responds and I can give this an honest shot.
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maxent

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Re: chasing athleticism
« Reply #2336 on: February 25, 2015, 08:33:31 am »
+1
RSR weighted chinups -- W1D2
WCU 6x3x102 (+20kg), 8x81 (PR?)

Notes:
These are really kicking my ass  - especially core! Good. Gives me a good compound exercise while im recovering from my ankle injury.
Notable milestone today i ditched crutches getting out of bed. Been off them all day. Hopefully tomorrow i'll feel better than today and so on and forth from here.
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maxent

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Re: chasing athleticism
« Reply #2337 on: February 26, 2015, 12:17:48 am »
+1
These abz doms though!

Woke up today with the sports tape around my ankle more wrinkled than before. Good sign soreness has dissipated especially considering i was off crutches all of yesterday and my fear was swelling would return. Also it's now 2 weeks after injury. So i think things are going okay. Better than expected. But still im only limping not walking normally - and haven't got much ankle ROM. So long road ahead yet.
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maxent

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chasing athleticism
« Reply #2338 on: February 27, 2015, 07:28:16 am »
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WCU 6x2x103.5 (+20kg)
Orange band glute bridge 2x15 (New ex!; hat trip LBSS)
3x2x30m one leg hops (new ex; R leg only)

Chinup notes:
Damn those doms in my R tricep. But got these in somehow. Not as easily as i'd have liked but whatever.

Lower body notes:
I can do glute bridges without bothering my ankle. Here come big strong glutes lol. Maybe i can even use a plate eventually and make it harder. We'll see.

Also did one leg hops the length of the house  with my good leg (R) - maybe vag is right and I can bring up my weak leg while injured. I say weak but obviously it's the strong one right now but lets see what I can get by training it. Exciting.
Now to rest over the weekend and come monday I have the challenging 6x4x+20kg day coming up and then friday's 6x5x+20kg which should be even harder. But i'm gonna give it a honest shot. Get through that week and i shud be stronger/bigger in the upper body as well as in the core which bodes well for when I come off my injury and attack the squatting with aplomb and renewed vigour. Having said that, let me walk first before i can squat :(
« Last Edit: February 27, 2015, 08:08:29 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2339 on: March 02, 2015, 06:26:13 am »
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WCU 2x3Fx103.7, 4x100, 3x4x98.7, 2x4x95

Chinup notes:
bullshit. i overate over the weekend meaning i was overheavy (103.7kg) for my worksets with +20kg instead of 100kg. Not that i would have got them anyway but it would have been a huge struggle if it happened.  So dropped to +15kg and even that was too challenging. I guess for friday i'l try to get my bw down a bit so i can give myself a chance to do 6x5x+20kg. That seems unlikely anyway considering how hard it was to get even 4 reps today. Maybe even +15kg would be a good goal from here. Worst case sceneario i revise my 1rm goal for the end down by 10kg. Let's see.
« Last Edit: March 02, 2015, 06:54:55 am by maxent »
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