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]

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

[nickp8]

Squats 12/15

Barbell Squats

135x12
185x10
225x5
225x8
275x5
315x3
315x3
315x3 This is the first time I have done normal squats since I broke my leg. My strength wasn't to bad and I was able to go below parallel. When I got to 315 it was light but my right leg was shaking so I kept the reps low and focused on staying as light as possible. I am going to try and focus on some single leg excerises like lunges to help my right leg catch up, and I am going to cut the the acc. lifts out for my left leg. I'll try this for 3 weeks and see how it goes.

Leg Press
6pps x8
8pps x8
8pps x8

Hamstring Curls
3x12

BW is 246

[Coke]

Keep working on that right leg man, one day it may overcompensate...solid squats and leg presses.

[-JM-]

Awesome lifting in here Nick. Do you plan to compete at all, once you have fully recovered?

[nickp8]

Awesome lifting in here Nick. Do you plan to compete at all, once you have fully recovered?

Yea I want to compete. I was actually planning on doing my first meet this past October but since I broke my leg I couldn't. Thanks for the support.

[ryuage]

here's to a speedy recovery... Took me nearly 5 months to start doing any kind of heavy lifting since I injured something in my upper and lower body at the same time, haha.

[nickp8]

here's to a speedy recovery... Took me nearly 5 months to start doing any kind of heavy lifting since I injured something in my upper and lower body at the same time, haha.

Thanks man.

[nickp8]

Video

This is the 315x7 on bench from last week.

[nickp8]

Video

[nickp8]

http://www.youtube.com/watch?v=t6-gP4sOwbg

[nickp8]

I don't know what I did so the link above is the 315x7.

[Coke]

Benching vid is ace dude.

[nickp8]

Benching vid is ace dude.

Thanks Coke. I am going to start putting up a lot more videos as long as I have someone there to film it. The quality sucks though because it is from my phone.

[nickp8]

Thurs. 12/17

Floor Press
135x20
185x15
225x10
255x5
275x1
305x1
325x1
345x1
365x1 stopped there because I didn't have a spotter, but it went up fast.

Close Grip Floor Press w/ Bands
135x20
185x10
225x10
245x9

DB Extensions
3x10

Pushdowns
2x50

My workouts have no direction right now, I am just doing some random stuff. I am going to deadlift and do back tommorow, and then I am on vacation for the next week. I'll put something down on paper and start it up after Jan. 1

[nickp8]

Well I was supposed to deadlift last night and I was going to try and do 500x10, but during the day I started getting some shooting pains in my leg. I hope I didn't mess it up but I will see on Monday when I go to the doctor. So tonight I will do some back and arms but this sucks.