Adarq.org

WCU 6x2x103.5 (+20kg)
Orange band glute bridge 2x15 (New ex!; hat trip LBSS)
3x2x30m one leg hops (new ex; R leg only)

Chinup notes:
Damn those doms in my R tricep. But got these in somehow. Not as easily as i'd have liked but whatever.

Lower body notes:
I can do glute bridges without bothering my ankle. Here come big strong glutes lol. Maybe i can even use a plate eventually and make it harder. We'll see.

Also did one leg hops the length of the house  with my good leg (R) - maybe vag is right and I can bring up my weak leg while injured. I say weak but obviously it's the strong one right now but lets see what I can get by training it. Exciting.

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Now to rest over the weekend and come monday I have the challenging 6x4x+20kg day coming up and then friday's 6x5x+20kg which should be even harder. But i'm gonna give it a honest shot. Get through that week and i shud be stronger/bigger in the upper body as well as in the core which bodes well for when I come off my injury and attack the squatting with aplomb and renewed vigour. Having said that, let me walk first before i can squat

RSR weighted chinups -- W1D2
WCU 6x3x102 (+20kg), 8x81 (PR?)

Notes:
These are really kicking my ass  - especially core! Good. Gives me a good compound exercise while im recovering from my ankle injury.

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Notable milestone today i ditched crutches getting out of bed. Been off them all day. Hopefully tomorrow i'll feel better than today and so on and forth from here.

Thanks LBSS. Appreciate the looking out! I woke up today magically with soreness HALVED. Only thing i did differently is the last 2 days didn't do any extra activity just rested and iced and all of that. I'm eyeing weds coming off crutches and hopefully getting started on rehab. Exciting days ahead. Good idea with the banded work. I might try that for my glutes by doing some bridges etc if my ankles allow it (maybe).

Good work Vag. Do another cycle now while you're on a roll.

agree on staying clear of PTs for the most part. also, sad that less than a week after expressing my sympathy for your sprain and saying that sprains were why i retired from ultimate (and most sports, most of the time), i sprained my own damn ankle. not as bad as yours but i sure won't be squatting imminently.

Sorry to hear that bro. Wouldn't wish an ankle injury on my enemy - worst thing to have, so hrd to train around too. In my case the physical therapist kinda left me even more despondent than I was previously. Said I have a high grade TFL (high 2 possibly 3). Says have a long road ahead, estimated 8-12 weeks. Am crestfallen but it will give me a chance to explore other things i guess. See below.

Well it's a week later and i'm due for an injury update. I kinda had a rough first 48hrs, which probably made things much worse but we was working on a deadline and had to spend quite a bit of time on my feet sans crutches. I did eventually get crutches though which I used for 2 or so days. Right now my ankle is all kinds of messed up but soreness has halved - xrays were clear for the most part, no fractures, just a probable tear of ligaments.

 I prob have another 5-7wks ahead before recovery. I'm going to try lift today though - will do weighted chinups, bench press and if I can, some OHP. Will also test the waters with deadlifts but obviously I can't squat. Fucking sucks. It took me ages to string together months of squatting to the point where I was making good progress but now will have to start over again. But lets see what happens with deadlifts at least.

Crazy how sore my calves are lately. Grow little mammmals grow.

BW: 177.58 (2015 local PR - LPR)

FBS 2x120
BS 6x112.5
BP 3x88.5 (LPR)
WCU 2x104

Squat notes:
120kg doubles felt like 2rm. Im too messed up for this squatting shit.

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Got another bball game tonight. I'm just asking for it now lol.