Author Topic: warpspeed to the new scenario (Read 638360 times)

adarqui · « **Reply #600 on:** June 27, 2019, 12:04:13 pm »

Quote from: Joe on June 27, 2019, 06:26:36 am

Yeah the match was from like 11.15 until 7.30, was a fun day. Hip a light tight today as I was basically sitting for the whole day, getting up to walk around even less than during revision period lol.

27-06-19

Run -- 3.45k in ~20mins

Notes

Landed in a pothole on the canal path and twisted my ankle really badly. Could barely put weight on it and hopped my way towards the street. A nice lady who was running stopped tp help me out and ordered me a cab home.

So fucking annoyed!!!!!!!!!!!!!!!!! Just as i was about to be able to pick up running volume and train climbing regularly again I pick up an injury that stops me from being able to do either. Hopefully it heals up okay, still pretty sore at this stage. Any ankle sprain pro-tips?

that really sucks.

ice the fuck out of it. and don't rush it back. just consider it a 1 to 1.5 wk deload. do some walking instead of running, it'll strengthen it up.

if you can walk on it today then it's a good sign. with bad ankle sprains you can barely walk the next day and the ankle/foot gets very swollen.

i've had some bad falls, never a bad ankle twist, but came close a few times. one fall jacked my low back/hip up pretty bad last november.

heal up!

pc!

Joe · « **Reply #601 on:** June 28, 2019, 10:19:09 am »

28-06-19

Woke up and still couldn't put any weight on it. Went to A&E and was X-rayed, no bone damage just some ligament fuckitude, though they weren't very specific about that.

Anyway, can't walk and am on crutches. Hopefully better in a week or two. Am feeling pretty morose about this. Doing stuff around the flat is really fucking hard at the moment. Hopefully ankle recovers enough that I'm not a burden on my GF + can at least do some of the upper body workouts, otherwise I'll be feeling even worse.

LT3976 · « **Reply #602 on:** June 28, 2019, 10:28:06 am »

sucks about the ankle. i turned mine pretty bad a few days ago.
i don't ice anymore though. i've found constant movement is the best cure....try to move it as often as possible through the fullest ROM you can....toe circles, dorsi and plantar flexion, etc. mine doesn't sound like it's as bad as yours is, i'm able to walk on it ok, but i still have a lot of bruising and swelling. if you can work through it now it will heal better without as much ankle stiffness as if you just immobilize it for a few days

Joe · « **Reply #603 on:** June 28, 2019, 10:32:52 am »

Quote from: LT3976 on June 28, 2019, 10:28:06 am

sucks about the ankle. i turned mine pretty bad a few days ago.
i don't ice anymore though. i've found constant movement is the best cure....try to move it as often as possible through the fullest ROM you can....toe circles, dorsi and plantar flexion, etc. mine doesn't sound like it's as bad as yours is, i'm able to walk on it ok, but i still have a lot of bruising and swelling. if you can work through it now it will heal better without as much ankle stiffness as if you just immobilize it for a few days

yeah i totally agree with you -- gonna try to keep it moving as much as possible as you suggest! tyty

Joe · « **Reply #604 on:** June 29, 2019, 04:17:29 pm »

29-06-19

Ankle is coming along. Can walk around if I move slowly/carefully, which means I'm less of a burden at home, at least. Been icing 20-30 mins every 2-3 hours, otherwise been trying to do regular ankle circles, etc.

If I try the knee to wall stretch on my right leg (the injured one that already had way worse mobility, glute problems, etc.) I can't get knee past my toes, lol. I'm sure this will improve as things heal, though, but that's the state of play at the mo.

adarqui · « **Reply #605 on:** June 30, 2019, 09:42:58 am »

Quote from: Joe on June 29, 2019, 04:17:29 pm

29-06-19

Ankle is coming along. Can walk around if I move slowly/carefully, which means I'm less of a burden at home, at least. Been icing 20-30 mins every 2-3 hours, otherwise been trying to do regular ankle circles, etc.

If I try the knee to wall stretch on my right leg (the injured one that already had way worse mobility, glute problems, etc.) I can't get knee past my toes, lol. I'm sure this will improve as things heal, though, but that's the state of play at the mo.

damn :/ sounds like a pretty brain sprain. but you're doing the right thing for it.

Joe · « **Reply #606 on:** July 02, 2019, 03:04:09 pm »

02-07-19

Ankle nearly fully better, recovery been good. Unfortunately have had this horrible tension headache for like 3 days that's made exertion very hard, so had to bail when I tried to lift. Hopefully back on track tmrw for some upper work.

LBSS · « **Reply #607 on:** July 02, 2019, 11:07:05 pm »

i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

Coges · « **Reply #608 on:** July 03, 2019, 12:25:55 am »

Quote from: LBSS on July 02, 2019, 11:07:05 pm

i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

Second this. You will feel incredible after doing this.

adarqui · « **Reply #609 on:** July 03, 2019, 01:03:24 am »

Quote from: Joe on July 02, 2019, 03:04:09 pm

02-07-19

Ankle nearly fully better, recovery been good. Unfortunately have had this horrible tension headache for like 3 days that's made exertion very hard, so had to bail when I tried to lift. Hopefully back on track tmrw for some upper work.

good news!

Joe · « **Reply #610 on:** July 03, 2019, 10:31:43 am »

Quote from: Coges on July 03, 2019, 12:25:55 am

Quote from: LBSS on July 02, 2019, 11:07:05 pm
i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

Second this. You will feel incredible after doing this.

Just tried this out, love it thanks so much!!!

Joe · « **Reply #611 on:** July 03, 2019, 12:15:26 pm »

03-07-2019

BW - 72.3kg

Workout

BW = 72.3

Chins
BW x 2, 2
+5 x 3
+16 x 1
+24 x 4

+1 rep
+18.5 x 3, 3, 3, 3

Deadhangs
w/u w/ p/u singles @ 24mm x 2
HC@24mm x 5s
HC@21mm x 10s, 10s, 10s
3FD@21mm x 10s, 10s

Dips
BW x 5
+5 (myo) x 10 + 3 + 3 + 2

Ab Wheel
BW x 8, 8

Hollow Hold
BW x 17s, 17s

Notes

Well, week off helped everything here progress, which is nice!

Hitting 4 reps @ 1.33xBW on chins is nice. Might try out deadhangs @18mm next week, that's the gold standard rung. I'll probs try to get down to 10s hang @ 15mm then start doing weighted hangs at 18mm.

Joe · « **Reply #612 on:** July 07, 2019, 01:00:16 pm »

07-07-19

BW - 71.9kg

Chins
BW x 3, 3
+5 x 2
+16 x 2
+24 x 1
+29 x 1
+40 x F (pulled to halfway)
+40 eccentrics x 12s, 10s, 10s

WG Pullups
+5 x 6

Deadhangs
HC@24mm x 5s, 5s
HC@21mm x 5s
HC@18mm x 6s, 6s, 6s [stopping well short of failure]

Dips
BW x 5
+5 (myo) x 12+3+3+3

KB OHP
16 x 8, 8

Hollow Body Hold
BW x 22s, 20s, 20s
hands by side x 30s

Notes

Played around a bit with chins. Plan was to try out heavy eccentrics, but on a whim I decided to attempt a single at the planned eccentric weight. Didn't think I'd manage the +40kg chinup, but it was actually super close. Pulled out of the bottom very fast but got stuck halfway (i.e. with upper arms parallel to ground). Just 90s rest between the eccentric sets, they weren't particularly near failure, either, and were super under control.

Really happy with how grip stuff felt! 6s on 18mm was also super under control and not that near failure.

Dips strong, +2 reps from last time.

A more traditional lifting session next time, probably.

Ankle still not 100%, but feeling good about running in a couple days, have managed to do like little jogs to cross a street quickly, or whatever, without issue, but am still taking it slow.

Highgate 10k was fun last night, seeing Steph Twell pull it out late against Salpeter was extremely hype.

adarqui · « **Reply #613 on:** July 07, 2019, 01:15:17 pm »

damn almost a chin + 40kg, sick. that climber strenf building.

Quote from: Joe on July 07, 2019, 01:00:16 pm

Highgate 10k was fun last night, seeing Steph Twell pull it out late against Salpeter was extremely hype.

so you went to it?

sick!

almost under 31 min. 31:08 is a no-joke time. Especially when you consider McColgan (mostly a 5k runner tho) was over a minute slower.

flying.

(full results:
https://results.opentrack.run/x/2019/GBR/not/)

men's C is still under 30 min. ridiculous.

that's such a sick event.

LBSS · « **Reply #614 on:** July 09, 2019, 12:32:55 pm »

is there a reason you're doing chins rather than pull ups? i'd imagine pull ups have a more direct carryover to climbing because there's little to no pronated gripping on the wall.

Adarq.org

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Author Topic: warpspeed to the new scenario (Read 638360 times)

adarqui

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Joe

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LT3976

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Joe

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Joe

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adarqui

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Joe

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LBSS

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Coges

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adarqui

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Joe

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Joe

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Joe

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adarqui

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LBSS

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