Nickp8's Road to Recovery

[nickp8]

I am starting this log to track the progress of my recovery. I broke my leg in september (spiral fracture in the fibula right above my ankle) and have had 2 surgeries since then.I just got off crutches a few days ago. Before my injury I was using the 5/3/1 program with great results, so I will continue with that. No squats yet because I have no range of motion in my ankle. Also I will be starting with rack pulls and working my way down to the floor with the progress of my ankle mobility.

[nickp8]

Deadlift/ Military Press Day 11/13:

Rack Pulls
135x20
225x12
315x5
370x5
395x5
420x12 (left some in the tank since it was my first day pulling in 2 months)

Mil. Press
125x5
135x5
145x8

Pull Ups
4x10

DB Rows
100x10
125x10
150x8
150x6
180x6

Lateral Raises ss w/ Band Pull Aparts
3x12

[nickp8]

Bench Day 11/16

Bench
245x3
265x3
285x9 (getting closer to where I was...305x10 before I broke my leg)

Floor Press w/ Fat Grips
185x10
185x10
185x10
225x10
225x10

Pull Ups
3x10

Lat Pull Downs
3x10

DB Shrugs
100x20
125x15
150x12

I am going to try and box squat on wednesday with a real wide stance. I typically squat with a pretty close stance and high bar, but my ankle doesn't have the flexibilty to do that.

[nickp8]

Physical Therapy 11/17

A bunch of useless stuff including stepping up and down on fake stairs, it really seems like the therapist doesn't know what she is doing. Since I didn't feel like I got anything out of it I went home and did some stretches and other movements with light bands. Curious to see how squating will work out tommorow.

[Coke]

Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.

[nickp8]

Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.

Thanks for your kind words, the doctors said I will get all my strength and range of motion back so I'm not to worried about it. They said it will take about 6 weeks, I just need to keep working hard.

[nickp8]

Physical Therapy 11/18

A bunch of stretching and band work for my ankle.
Iced it for 20 minutes.

Going to try and squat in a little bit.

[nickp8]

Squat Day 11/18

Box Squats

Bar x20
135x15
135x15
135x10
185x10
225x6
225x6

This was my first day squating since I broke my leg in September, Overall I was suprised how easy the weight felt and there was no pain in my ankle or around the break, but the pain in my quads was insane. It felt like I was getting stabbed. I guess that's what happen when you don't use a muscle for a few months.

Hamstring Curls
4x10 (really light just tried to get the blood flowing in my right leg)

Calf Raises
2x10 (right leg only, basically just used this as a weighted stretch)

Back Raises
5x12

Next week I will pick up the pace a little more on legs.

[nickp8]

Mil. Press/Deadlift Day 11/19

Pull Ups
4x10

Rack Pulls (just below the knee)
135x15
225x10
315x5
495x3
420x3
455x3
495x1
545x5

Went heavier than I was supposed to but I want to know where I'm at, the weight felt good but it's not where it was.

Mil. Press
135x3
145x3
155x10

DB Rows
100x15
150x12
150x10
180x8
180x8

Lat. Raises ss w/Fat Grip DB Curls and Band Pull Aparts
3x12

Band Pushdowns
3x30 w/ light band

The ankle is feeling better every day, but I need to remind myself to be patient and not push to hard.

[Coke]

Fine numbers with the squats after the mishap...looks good overall for you Nick.

[nickp8]

11/21

Cardio
Step Mill 25 min.
Stretched my ankle and calf
Foam Rolled Calf
Iced ankle for 20 min.

Feels a little stiff after working on it, but my range of motion is definately improving.

[nickp8]

Bench 11/23

Bench Press
135x25
185x15
225x5
245x5
275x3
305x1
335x1
355x1

Wanted to see where my bench is since my injury. I had about 20lbs. left in me so I am still not back to where I was, but I am getting closer.

Floor Press w/ Fat Grips
225x10
225x10
225x10
225x10

Pull Ups
5x8

DB Rows
100x12
150x10
150x8
180x5
180x5

I am back to my normal weight but I definately have some extra body fat and less mass on my legs. I also went to physical therapy this morning and I am definately making good progress there, so all is well.

[nickp8]

11/26 Back and Bi's

Got to lift with Tom M. today since he was in town for Thanksgiving.

Lat Pull Downs
Pull Ups
DB Rows
Hammer Strength Rows
Hammer Curls

Don't really remeber the sets and reps, nothing to crazy though. Happy Thanksgiving everyone.

[nickp8]

Mil. Press 11/27

Mil. Press
135x5
155x3
185x12

Close Grip Bench w/ Fat Grips and Doubled Mini Bands
135x15
185x12
225x12

DB Tricep Rollovers
50x20
50x20
50x20

Chest Supported Rows
90x30
90x20
90x15

Band Pull Aparts
3x20

Completely aimless workout tonight I have no idea why I did what I did. I was supposed to doRack Pulls but my ankle has been throbbing so I decided to be smart and not do anything to make it worse.

If anyone knows how to put videos on here from a blackberry let me know and I will start putting up videos.

[Coke]

Workouts are looking nice man.

[nickp8]

Squats 11/29

Box Squats
135x15
135x12
185x12
225x12
275x12
315x12

Squats felt really good tonight. This is only my second time squating since I broke my leg, but my strength was ok which was suprising. This was by far the thing I have been the most worried about, so I am definately happy with my progress.

Leg Press
3x15

Hamstring Curls w/ Bands
3x15

Back Raises
3x20

[nickp8]

Bench 11/30

Bench Press
235x5
255x5
275x14 (one off my PR)

Incline DB Press
100x10
100x10
100x10
100x10
100x10

Pull Ups
Bw+20x10
Bw+20x8
Bw+20x5
Bw+20x5
Bw+20x5
Bw x15

DB Rows
100x12
180x6
180x6

Push Downs
3x30

Abs
3x10

Body weight today was 246.

[nickp8]

Physical Therapy 12/1

Bike 20 min.
Ankle mobility and strengthening w/ bands
Calf Raises
Ice 20 min.

It's coming along but I still have a limp and it still gets very sore at the end of the day. Also stretched out my chest and shoulders really good today because they were sore as hell from last nights workout.

[Coke]

Solid training overall bro.

[nickp8]

Thanks Cocoa, it's not where I want to be but I am getting closer.

[nickp8]

Squats 12/2

Box Squats
135x20
185x15
225x6
275x6
315x3
365x3
405x3

Shut it down there, I had a little left in me but as you can see in my logs I am jumping up weights very fast and don't want to hurt my progress. I also tried to squat without a box witgh just the bar. I am very close to being able to do that, I just need my ankle to loosen up just a little more.

Power Squats
2ppsx20
3ppsx15
4ppsx12
5ppsx10
6ppsx8

Stiff Leg DL's w/ DB's
100x12
100x12
100x12
100x12

Back Raises
3x20

Bike
20 min. (more of a prolonged cool down than cardio)

[Coke]

Pulled off a great leg day Nick.

[nickp8]

Pulled off a great leg day Nick.

Thanks for the support Coke. I appreciate you checking out my log.

[nickp8]

Mil. Press/ Deadlift 12/4

Military Press
135x12
155x3
185x3
225x3

Rack Pulls (3 or 4 inches below the knee, belt only)
225x8
315x6
405x5
495x3
545x1
600x1

This was supposed to be my 3 rep week with 5/3/1, but I was feeling good and wanted to lift some heavier weight.

Pull Ups
6x10

DB Rows
150x8
150x8
150x8

Lateral Raises ss w/ Front Raises
20x15
20x15

DB Curls
2x12

BB Curls (4 different grips no rest in between)
105x8,8,8,8

[Coke]

Super session dude, like them numbers.