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Laura's training log
I've been lifting using the SS Novice progression for 5 months now. The biggest challenge I've had to overcome is my broken ankle. I retired from playing roller derby in February of 2015 due to a trimollelar fracture in my right ankle after being thrown across the rink. Two surgeries, there's still a plate and 9 screws in my leg and I was cleared for all activities in October of 2015. My physical theripist said I would never be able to regain full motion of my ankle ever again, while that's partially true, I do have metal preventing me from flexing my ankle, it's gotten vastly better since starting this program. The only thing lift I avoid is the power clean, as jumping causes it to swell and become immobile for days.
27 years old, 5'7", between 175-181lbs depending on the week.
Monday October 3rd
Fucked up the math on my squat
215 for 3 reps (Eric came over and saw the mistake)
205x2x5
Press- 75x3x5
Technique has been an issue, not getting my hips out enough for the press.
DL- 230x3x4
Back was slightly rounding on the last set.
Last edited by LauraSquats; 10-05-2016 at 08:13 PM.
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welcome, looks good! don't you hate it when you misload the bar? sometimes i stand there and you can hear the gears grinding in my noggin as i try and figure out how many pounds are on it lol
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Never say never when it comes to your ankle. My GF's rugby career ended when she snapped her ankle in half. But she made a fully recovery even after a ton of surgery and having screws taken out and then put back in.
Just continue to do extra work outside of the gym to ensure that all your other joints can make up for what you're missing in that ankle (soft tissue work on the calf, hip mobility and T-spine and shoulder mobility)
Lastly the great thing about the low bar squat especially when your wedge your knees apart is the lack of ankle dorsoflexion needed.
Keep up the great work.
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Originally Posted by
LauraSquats
DL- 230x3x4
Nice deadlifts! Keep up the good work.
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Welcome! Looking forward to seeing awesome gains from you.
I imagine you were already relatively strong from roller derby -- out of curiosity, what were your starting weights?
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Wednesday 10/5
Squat 212.5x3x5
Bench 103x3x5
Deadlift 235x3x5
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Squat- 105x5x3
Op- 45x5x3
DL- 150x5x3
Bench- 60x5x3
And that was May 2nd.
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