I Press On

I rolled my ankle on an easy trail run Saturday morning.  It was pretty bad.  Lots of discoloration in my foot from the internal bleeding, lots of swelling, etc. etc.

But like I posted on instagram, every injury is a two-fold opportunity to grow.  First and foremost, is discerning the lesson.  Every setback or injury affords me the opportunity to pause, assess myself, my motives, and discover a lesson.  Every lesson is different, so each one is an experience to fully embrace.

Secondarily, it's an opportunity to keep my ego in check and rehab my way to a level of structural balance and strength that is greater than before the injury.  It exposes the weaknesses I've been ignoring and forces me to address it with precision and consistency.

So for now, my plans of trail running, high frequency squatting or deadlifting, and lots of plyos will be shelved. I'm coming back to that plan in the spring with determination!!!!!

For now, I'm doing what I call "D-Bag Training". The only leg work I can do till my ankle heals are leg extensions and leg curls.  No calves whatsoever. No squatting. No deadlifting.

I'm going to follow a 6 day push / pull split, same as before, but with significant modifications.  Much more emphasis on physique and less on power and performance.  Its not my usual, but its the only way to press on and make progress while my body heals.

Monday:
  • Leg extensions / leg curls supersets: 
  • 1-arm dumbbell overhead press (2 moderate sets, 3rd set rest Pause)
  • Giant sets for upper chest
  • Drop sets for front and lateral delts
  • Peck deck flyes (3 x 10-15 double progression)
  • Arms superset: heavy triceps (3-8 reps), light biceps (20-30 reps)
Tuesday:
  • Abs circuit (15-20 mins)
  • 1-arm pulldown (2 moderate sets, 3rd set rest Pause)
  • Horizontal row drop sets
  • Swiss ball pullover (3 x 10-15 double progression)
  • Dumbbell shrug with static holds
  • Arms superset: heavy biceps (3-8 reps), light triceps (20-30 reps)
Wednesday: 

  • Leg extensions / leg curls supersets: 
  • Bench press (2 moderate sets, 3rd set rest Pause)
  • Giant sets for upper chest
  • Drop sets for front and lateral delts
  • Peck deck flyes (3 x 10-15 double progression)
  • Arms superset: heavy triceps (3-8 reps), light biceps (20-30 reps)
Thursday:
  • Abs circuit (15-20 mins)
  • 1-arm dumbbell row (2 moderate sets, 3rd set rest Pause)
  • wide grip pulldown / straight arm pulldown superset
  • Swiss ball pullover (3 x 10-15 double progression)
  • Dumbbell shrug with static holds
  • Arms superset: heavy biceps (3-8 reps), light triceps (20-30 reps)

Friday: 

  • Leg extensions / leg curls supersets: 
  • Smith machine behind neck press (2 moderate sets, 3rd set rest Pause)
  • Smith machine incline press drop sets
  • Drop sets for front and lateral delts
  • Peck deck flyes (3 x 10-15 double progression)
  • Arms superset: heavy triceps (3-8 reps), light biceps (20-30 reps)
Saturday:
  • Abs circuit (15-20 mins)
  • HammerStrength row (2 moderate sets, 3rd set rest Pause)
  • wide grip pulldown / straight arm pulldown superset
  • Swiss ball pullover (3 x 10-15 double progression)
  • Dumbbell shrug with static holds
  • Arms superset: heavy biceps (3-8 reps), light triceps (20-30 reps)

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