Doing the ICNDTFP program while I wait for/recover from surgery
I blew out my achilles tendon a little over two weeks ago, and as a result, ICNDTFP. On 7/19 I go in to surgery to get it repaired. I am assuming that my rehab protocol will be something like this.
Since I will be unable to do SS probably until the first week of October at the earliest, I developed a program to allow me to maintain/enhance my existing strength and preserve as much of the leg strength in my bad leg as I can. I will be doing this in the run up until surgery(last workout will be 7/15), and as soon I can do light weight bearing on the leg(meaning I'm on crutches, but can use leg to balance). Adjustments to my program will depend on therapy, etc. I may introduce some SS movements as I get stronger.
Anyway, here are the pre-injury stats(all stats in lbs):
Squat 305X5X3, PR 315X1(yes, my depth sucks--don't remind me)
DL 295X3, PR 315X1
Bench 195X5,3,2
Press 130X5,3
PC 135X3X4, 135X2(yes, that sucks too--I'm a latecomer to this exercise)
Personal stats(5'10", 290lb, 45YO)
Today's workout:
Leg Press(good leg)--N%BW+190X5X3(your body weight moves the sled. I don't know what %, though. Plate loaded, I can do 370, but trying to rack up plates one legged on crutches is a royal PITA.
Leg Extension(both legs)--290X5,305X5X2--That's the full stack. Now I gotta do each leg individually.
Resistance band(bad leg)
Ham/glute - 14 reps
abductor - 12 reps
adductor - 10 reps
Ab crunch -- 55X15X3(again, maxed it out--next time I'll do 20)
DB Bench-- 80X5X3--Trying to probe out what my actual work weight is. I think I might try 90 lb next time
Pushups -- BW+35X10X3--Usually, I support the bad leg w/ a foam roller. Today I crossed bad leg over good. That was a little rough on my good foot. I'm going back to the roller.