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Messages - LT3976

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Thanks Chris! 
I figure if I keep up with this then I can look back 6 months, 12 months, whatever and see what kind of progress I’ve made.

Lunchtime workout:
A. Calf stretch 3 mins each side
B. Sled push/pull 1x60 meters each way
C1. RDL top set 95x20
C2. KOT squats top set 6 in box x 12
D1. Single leg calf raise top set 25x10
D2. L-sit top set flat ground x 17 secs

Upper body, stretching, and more ankle work tonight


BW:  178.2

I try to fit in as much extra foot/ankle/calf/tibialis work in as possible to strengthen those areas


BW:  179.2


A. plantar fascia stretch 3 mins
B. tib stretch 3 mins
C1. sled push/pull 3 x 20 meters push then pull
C2. atg squat, top set 40x20
C3. nordic curls, top set bw x 9 to 8 in box
D1. tibialis raise 3 x amap
D2. garhammer raise (level 2)  10,8,6
E. pigeon stretch x 3 mins per side
F. couch stretch 2 x 90 secs per side

A1. single arm db press, top set 30 x 10
A2. lat stretch 3 x 30 secs per side
B1. powell raise, 10 x amap
B2. post shoulder stretch 3 x 30 secs per side
C1. tibialis raise 3 x amap
C2. calf raises 3 x amap

A1. sled push/pull 2 x 60 meters
A2. ankle hops
B1. tibialis circles/adduction/abduction/raises 2 x amap
B2. calf raises 2 x amap

Already logging my workouts on an app, so figured I'd track them here as well.

Me:  43 years old, 5'9.  Training on and off for 25+ years.  History of ankle sprains.  Recently starting doing ATG program.

Goals:  stay healthy, jump high, run fast.

I believe ChrisM and Coges are on same program, so I figured it would be a good place to track my progress and to get input from the board. 

Any questions or comments.....please feel free to jump in.

sucks about the ankle.  i turned mine pretty bad a few days ago. 
i don't ice anymore though.  i've found constant movement is the best cure....try to move it as often as possible through the fullest ROM you can....toe circles, dorsi and plantar flexion, etc.  mine doesn't sound like it's as bad as yours is, i'm able to walk on it ok, but i still have a lot of bruising and swelling.  if you can work through it now it will heal better without as much ankle stiffness as if you just immobilize it for a few days

Progress Journals & Experimental Routines / Re: 40x40
« on: June 27, 2019, 08:55:37 am »
probably the fly program as well. 
i have both the westbrook and fly programs in emails that were sent a while back and have looked at both of them.

i've been doing the upper body remedy program in place of the upper body work in the standards program.  being older (43) i need more upper body flexibility than strength at the moment.  not too worried about mass either.  i'm 5'9 180, losing 5-10 lbs and getting leaner would probably be the way to go for me

today has been good so far.  got my lower body work in this morning, will do the upper body at lunch.
atg squats i'm only 5 lbs away from standard (i'm 180, did 40 lbs today).  and that's with an ankle that i turned sunday night.
nordics i was able to get 9 reps going down to an 8 inch box.

one thing i really like about the program is having the standards laid out for me.  I know exactly what i'm trying to achieve on each exercise, which makes me push that much harder.

Progress Journals & Experimental Routines / Re: 40x40
« on: June 26, 2019, 11:46:00 am »
Chris.....I'd say that's not surprising considering how well you get up.
Most of the quad and core stuff I'm very close to hitting standard on, lower leg and hamstring strength/flexibility is what's holding me back

Progress Journals & Experimental Routines / Re: 40x40
« on: June 25, 2019, 08:55:53 pm »
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board

Progress Journals & Experimental Routines / Re: 40x40
« on: June 25, 2019, 02:37:10 pm »
are you both still on the standards program?

Progress Journals & Experimental Routines / Re: 40x40
« on: June 24, 2019, 03:55:50 pm »
Don't want to hijack Coges' thread, but are ya'll doing any extra jumping/running outside of the program?

Progress Journals & Experimental Routines / Re: 40x40
« on: June 24, 2019, 11:48:34 am »
same here Chris.....I'm on the ATG too

Reading some of the old performance blog threads by adarqui and very interested in the mean method...hi rep 1/2 or 1/4 squats done very frequently.  Was wondering what your opinion is of doing same method but done single leg, in a smith machine, to minimize strain on back from high loads.

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