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.
Deadlift/ Military Press Day 11/13:
420x12 (left some in the tank since it was my first day pulling in 2 months)
Lateral Raises ss w/ Band Pull Aparts
Bench Day 11/16
285x9 (getting closer to where I was...305x10 before I broke my leg)
Floor Press w/ Fat Grips
Lat Pull Downs
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.
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.
Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.
Thanks Cocoa, it's not where I want to be but I am getting closer.
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.
Stiff Leg DL's w/ DB's
20 min. (more of a prolonged cool down than cardio)
Pulled off a great leg day Nick.
Mil. Press/ Deadlift 12/4
Rack Pulls (3 or 4 inches below the knee, belt only)
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.
Lateral Raises ss w/ Front Raises
BB Curls (4 different grips no rest in between)
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.
BW is 246
Keep working on that right leg man, one day it may overcompensate...solid squats and leg presses.
Awesome lifting in here Nick. Do you plan to compete at all, once you have fully recovered?
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.
somewhat what I eat...
This is the 315x7 on bench from last week.
Last edited by nickp8; 12-21-2009 at 04:52 PM.
I don't know what I did so the link above is the 315x7.
365x1 stopped there because I didn't have a spotter, but it went up fast.
Close Grip Floor Press w/ Bands
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
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.