A. Bench Press. built to 260 with slingshot. Did a board press with 260 two two boards as well. Was a weird feeling and movement.
B. Incline DB Bench Press 45x18, 45x18.
C1. 1 arm row 65x12, 65x12, 80x12, 80x10
C2. Db rear delt fly 15x10 x 4 sets.
D1. Band face pull with external rotation 10,10
D2. incline bench curls 25x10, 25x10
E. Battle rope 20s on 2:00 rest x 5.
Monday, December 30, 2013
Sunday, December 29, 2013
Sunday December 29th, 2013
19 days Post-op on ruptured achilles tendon.
Airdyne 30 minutes at Z1. 375 calories. 9.1 miles. 12.5 cals/min.
+
ankle stretches and banded rotator cuff work.
I am slowly increasing the pace on the Airdyne each session. The first day I was putting hardly any pressure on the pedals with my injured leg in the boot. Now I am pushing with it but not actually putting weight on it if that makes sense. This is still a very comfortable pace and I will continue to slowly build on it.
As far as the achilles tendon goes, it is feeling better every day. Each day I am more pleased that I got the boot. One it is great to be able to sit down and have a shower rather than having to use a bath. Then more importantly for recovery, it is excellent to have access to it. On day 1 with the boot (13 days post-op) I could barely move it in any direction as it was so stiff and felt foreign. I also could only put on a regular sock with great care. Now less than a week later I can put on any sock quickly, like normal, and can also move the ankle around. I have improved the dorsiflexion quite a bit and have started improving upon the plantar flexion as well. If this was in a cast it would be a a disaster. I would really like to get a massage on the ankle as it is swollen and stiff but the doctor advised no massage. So for now I will abide by this. I am looking forward to starting a structured PT program which I anticipate being able to begin after doctor appointment on January 13 (4 weeks post-op).
The tendon itself feels strong, but the swelling in and around the ankle seems to be the main limiter for moving it well. I've been told not to weight bear but there have been a few instances of light weight bearing while in the boot. It feels fine when this occurs.
Also on the goals front I took my OPT Level 1 Program Design test and passed, so thats a major hurdle accomplished. I completed the course approximately a year ago put had not completed the extremely long and time consuming practical that went with it. At that time I was working full time as LEO, studying for the Sgt. test, programming for our gym and a handful of private clients and had a 1.5 year old at home. So writing ~40 make believe programs wasn't in the cards. I had basically resigned myself to the fact that I wasn't going to achieve the certification for Program Design. At the time I was a bit disappointed to take the course and not get the certification but there was only so much time in the day.
I enjoyed the course and took tons of information from it.
Then a few weeks ago I got an email and was notified that the Program Design course certification could be passed by taking an online practical examination. The test was tough and the student had to really have a good handle on the material. It was pretty amazing how second nature some of the questions were to me though. Having studied and applied this information for a couple of years left me with a very strong understanding of the material. I passed it with ease on the first try.
I think back to what I knew in 2010 when I started training and what I know now. I know infinitely more. Knowing more in terms of training and designing programs is a good thing and a bad thing. It is one of those things where the more you know the more you realize you don't know. Continual learning is so important in terms of training and physical fitness. I plan to continue to learn and take courses at every opportunity to make myself a better coach and to learn more about how to train athletes and "weekend warriors" alike.
Next learning goal: Read Eric Cressey's Performance Handbook. I am likely going back to work on January 2nd so this abundance of free time I have had will be disappearing. Gotta try and get this book read today through Wednesday.
Airdyne 30 minutes at Z1. 375 calories. 9.1 miles. 12.5 cals/min.
+
ankle stretches and banded rotator cuff work.
I am slowly increasing the pace on the Airdyne each session. The first day I was putting hardly any pressure on the pedals with my injured leg in the boot. Now I am pushing with it but not actually putting weight on it if that makes sense. This is still a very comfortable pace and I will continue to slowly build on it.
As far as the achilles tendon goes, it is feeling better every day. Each day I am more pleased that I got the boot. One it is great to be able to sit down and have a shower rather than having to use a bath. Then more importantly for recovery, it is excellent to have access to it. On day 1 with the boot (13 days post-op) I could barely move it in any direction as it was so stiff and felt foreign. I also could only put on a regular sock with great care. Now less than a week later I can put on any sock quickly, like normal, and can also move the ankle around. I have improved the dorsiflexion quite a bit and have started improving upon the plantar flexion as well. If this was in a cast it would be a a disaster. I would really like to get a massage on the ankle as it is swollen and stiff but the doctor advised no massage. So for now I will abide by this. I am looking forward to starting a structured PT program which I anticipate being able to begin after doctor appointment on January 13 (4 weeks post-op).
The tendon itself feels strong, but the swelling in and around the ankle seems to be the main limiter for moving it well. I've been told not to weight bear but there have been a few instances of light weight bearing while in the boot. It feels fine when this occurs.
Also on the goals front I took my OPT Level 1 Program Design test and passed, so thats a major hurdle accomplished. I completed the course approximately a year ago put had not completed the extremely long and time consuming practical that went with it. At that time I was working full time as LEO, studying for the Sgt. test, programming for our gym and a handful of private clients and had a 1.5 year old at home. So writing ~40 make believe programs wasn't in the cards. I had basically resigned myself to the fact that I wasn't going to achieve the certification for Program Design. At the time I was a bit disappointed to take the course and not get the certification but there was only so much time in the day.
I enjoyed the course and took tons of information from it.
Then a few weeks ago I got an email and was notified that the Program Design course certification could be passed by taking an online practical examination. The test was tough and the student had to really have a good handle on the material. It was pretty amazing how second nature some of the questions were to me though. Having studied and applied this information for a couple of years left me with a very strong understanding of the material. I passed it with ease on the first try.
I think back to what I knew in 2010 when I started training and what I know now. I know infinitely more. Knowing more in terms of training and designing programs is a good thing and a bad thing. It is one of those things where the more you know the more you realize you don't know. Continual learning is so important in terms of training and physical fitness. I plan to continue to learn and take courses at every opportunity to make myself a better coach and to learn more about how to train athletes and "weekend warriors" alike.
Next learning goal: Read Eric Cressey's Performance Handbook. I am likely going back to work on January 2nd so this abundance of free time I have had will be disappearing. Gotta try and get this book read today through Wednesday.
Saturday, December 28, 2013
Saturday December 28th, 2013
A1. Arnolds 10x30, 10x35, 10x35, 10x35. Rest 20s
A2. swiss ball glute bridges 15 reps x 4 sets. Rest 60s
B. Cuban Presses 45# barbell x 6 reps x 3 sets. Rest 60s
C. l lateral raises 10 reps x 1 set with 10#/h
D1. side lying DB abduction 10-12 reps. 10# x 2 sets.
D2. banded external rotation 15 reps x 2 sets.
E1. toes to rings 10-15 reps x 2 sets
E2. band pull aparts 20 reps x 2 sets.
Little less overall work than I wanted to do today but I also was watching the kids while Mandy worked out today. Upper body a bit sore from previous days so mostly did rotator cuff work. Will do light AD work tomorrow.
A2. swiss ball glute bridges 15 reps x 4 sets. Rest 60s
B. Cuban Presses 45# barbell x 6 reps x 3 sets. Rest 60s
C. l lateral raises 10 reps x 1 set with 10#/h
D1. side lying DB abduction 10-12 reps. 10# x 2 sets.
D2. banded external rotation 15 reps x 2 sets.
E1. toes to rings 10-15 reps x 2 sets
E2. band pull aparts 20 reps x 2 sets.
Little less overall work than I wanted to do today but I also was watching the kids while Mandy worked out today. Upper body a bit sore from previous days so mostly did rotator cuff work. Will do light AD work tomorrow.
Friday, December 27, 2013
December 27th, 2013
Airdyne 30 mins @ z1. 346 calories. 8.7 miles. 11.5 cals/min. ~59 RPM.
A1. lying banded external rotation 15 reps/ arm x 4 sets. Rest 30s
A2. seated med ball twists w/ 20# ball 30 reps x 4 sets. Rest 60s.
B1. standing banded external rotation 15 reps/arm x 3 sets. Rest 30s
B2. Defranco's ab circuit x 2 sets. Abs a bit sore from yesterday and today's work.
I am looking forward to making progress on the Airdyne. Until I get cleared to weight bear I won't push it too much. Just some Z1 efforts to keep moving.
A1. lying banded external rotation 15 reps/ arm x 4 sets. Rest 30s
A2. seated med ball twists w/ 20# ball 30 reps x 4 sets. Rest 60s.
B1. standing banded external rotation 15 reps/arm x 3 sets. Rest 30s
B2. Defranco's ab circuit x 2 sets. Abs a bit sore from yesterday and today's work.
I am looking forward to making progress on the Airdyne. Until I get cleared to weight bear I won't push it too much. Just some Z1 efforts to keep moving.
Thursday, December 26, 2013
Thursday December 26th, 2013
A. Ring Push Ups AMRAP (-2) Rest 2 minutes. 26,25,16,15.
B1. Strict Pull-ups AMRAP 12,12,10,10
B2. Banded Face Pull with External Rotation. 10,10,10,10
C. L lateral raises w/ 10# 10,10,10,10
D1. Banded Triceps Pushdown with 20# power fit band. 25,21,16
D2. Toe touches 25x 3.
E. Battle Rope alternating arms Max effort 30s. Rest 1:30 x 3.
B1. Strict Pull-ups AMRAP 12,12,10,10
B2. Banded Face Pull with External Rotation. 10,10,10,10
C. L lateral raises w/ 10# 10,10,10,10
D1. Banded Triceps Pushdown with 20# power fit band. 25,21,16
D2. Toe touches 25x 3.
E. Battle Rope alternating arms Max effort 30s. Rest 1:30 x 3.
Tuesday, December 24, 2013
Tuesday December 24th, 2013
2 weeks Post- Op. In a CAM boot. No weight bearing.
A. Airdyne 30 mins @ Z1. 303 calories and 8.3 miles. Felt good to sweat a bit. Super conservative, never breathed hard at all. This was a nice easy to start. Will progress the intensity and duration over time.
B1. ab wheel roll out 15,15,15
B2. 45# plate hold AMSAP, 65s,60s,45s
+
at home 20 dorsiflexion movements with injured leg.
A. Airdyne 30 mins @ Z1. 303 calories and 8.3 miles. Felt good to sweat a bit. Super conservative, never breathed hard at all. This was a nice easy to start. Will progress the intensity and duration over time.
B1. ab wheel roll out 15,15,15
B2. 45# plate hold AMSAP, 65s,60s,45s
+
at home 20 dorsiflexion movements with injured leg.
Monday, December 23, 2013
Monday December 23rd, 2013
A. Bench Press - Build to a 3RM. 252# with sling shot. Up from 242# last week. Bit of a struggle on 3rd rep. Will be switching the pressing movement for 3 weeks now.
B. DB bench press 65# x 16, 65# x 15.
C. Ring Rows x 10 reps x 3 sets.
3 sets:
D1. Seated banded row x 15 reps.
D2. band pull aparts x 15 reps
E. Incline DB curls 35# x 10 reps per hand x 3 sets
F. Band Tricep pushdown to failure BLue band x ~20 reps per set x 3 sets.
G. Cuban Presses x 10 reps x 3sets. 15,25,15. First time with this movement. Felt good. External rotation work and strengthening the external rotators is going to be a priority for me the next couple months.
A photo of the cut from surgery. The bandages obscure it a bit, but you can see it decent enough. Probably will leave a gnarly scar. In other Achilles news, Jeffrey Taylor of the Charlotte Bobcats just tore his Achilles. He is 24. Seems young. It will be interesting to follow his recovery, as his surgery date was 13 days after mine.
I went to the doctors today and am now in a CAM walking boot. This appointment was 13 days after surgery. I was told to not weight bear at all while in this boot until another follow-up appointment in 3 weeks. I will follow this protocol as I do not want any setbacks with the surgical aspect. The nice part about being in the boot is that #1) I can wash it. and #2) I can sweat, because I can wash it. During tonight's workout I tested out the Airdyne and I will be able to use that so now it is time to start building up the aerobic pace. I can't stand while pedaling but I should have no problem doing a nice 30 min AD session. I will try to do this 2x a week minimum. Tomorrow I will pair it with some ab work and grip work. This will make for a nice little workout and some breathing.
On the work front I believe I will be able to go back to "Modified Duty" in 2 weeks. That's good as I did not want to keep burning through sick leave.
Training priorities:
1.) Mobility in shoulders and t-spine. 6x a week.
2.) Strengthening rotator cuff. Cuff exercises 3x per week and band work 3x per week. Pain free shoulder movement.
3.) Bench. Goal: Can I get to 300 by end of February?
4.) Aerobic base
5.) 3 weeks from now # 1 will be PT on achilles, but until then I am limited to 20-30 reps of dorsiflexion a day.
Other goals:
1.) Take OPT Program Design Test.
2.) Read Eric Cressey Handbook.
tomorrow morning : Airdyne, abs, grip.
Looking forward to seeing Sean's reaction on Christmas. He is 2.5 now so I think he will enjoy Christmas immensely this year.
B. DB bench press 65# x 16, 65# x 15.
C. Ring Rows x 10 reps x 3 sets.
3 sets:
D1. Seated banded row x 15 reps.
D2. band pull aparts x 15 reps
E. Incline DB curls 35# x 10 reps per hand x 3 sets
F. Band Tricep pushdown to failure BLue band x ~20 reps per set x 3 sets.
G. Cuban Presses x 10 reps x 3sets. 15,25,15. First time with this movement. Felt good. External rotation work and strengthening the external rotators is going to be a priority for me the next couple months.
A photo of the cut from surgery. The bandages obscure it a bit, but you can see it decent enough. Probably will leave a gnarly scar. In other Achilles news, Jeffrey Taylor of the Charlotte Bobcats just tore his Achilles. He is 24. Seems young. It will be interesting to follow his recovery, as his surgery date was 13 days after mine.
I went to the doctors today and am now in a CAM walking boot. This appointment was 13 days after surgery. I was told to not weight bear at all while in this boot until another follow-up appointment in 3 weeks. I will follow this protocol as I do not want any setbacks with the surgical aspect. The nice part about being in the boot is that #1) I can wash it. and #2) I can sweat, because I can wash it. During tonight's workout I tested out the Airdyne and I will be able to use that so now it is time to start building up the aerobic pace. I can't stand while pedaling but I should have no problem doing a nice 30 min AD session. I will try to do this 2x a week minimum. Tomorrow I will pair it with some ab work and grip work. This will make for a nice little workout and some breathing.
On the work front I believe I will be able to go back to "Modified Duty" in 2 weeks. That's good as I did not want to keep burning through sick leave.
Training priorities:
1.) Mobility in shoulders and t-spine. 6x a week.
2.) Strengthening rotator cuff. Cuff exercises 3x per week and band work 3x per week. Pain free shoulder movement.
3.) Bench. Goal: Can I get to 300 by end of February?
4.) Aerobic base
5.) 3 weeks from now # 1 will be PT on achilles, but until then I am limited to 20-30 reps of dorsiflexion a day.
Other goals:
1.) Take OPT Program Design Test.
2.) Read Eric Cressey Handbook.
tomorrow morning : Airdyne, abs, grip.
Looking forward to seeing Sean's reaction on Christmas. He is 2.5 now so I think he will enjoy Christmas immensely this year.
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