Week III, Workout B.
You’ll notice I skipped running this week. This was partly out of laziness, and partly out of concern that my huge jumprope session last Friday had perhaps created the dreaded unrecoverable stress on the old break-site in my right tibia. So tender for days. But it felt better by Wednesday AM, so I decided to chance it with some more jumprope. It wasn’t a problem. But I will be laying off the running until Sunday.
Wednesday morning early I was in the gym. I had a good warm up and then squatted. That was about it, but, I guess you should count the one arm dumbbell presses and fat-bar curls I did. No conditioning.
Warm-Up: 2 min. hard on Airdyne; 75 jumping jacks; 200 single unders with jumprope; shadowboxing: 150 uppercuts, 150 karate punches. Wrist and elbow and shoulder mobility. Squat mobility. This was a pretty great warm-up.
One Arm Back Squat: 3 x 10 x 145
One Arm (Right) Shoulder Press (Arnold DB Press): 3 x 10 x 35
Right Arm Biceps Curls w/ Fat Bar Olympic Dumbbell Handle (no weights): 3 x 10 x n/a
I decided this week that, as I begin to recover use of my left hand and forearm, I am going to do as much as possible with fat bars, Fat Gripz, etc. I ordered up a pair of Fat Gripz! They are affordable. I’m excited. I am not going back the way I came… I am going in a new direction.
Monday I dragged my sorry butt to the gym in spite of sub optimal sleep (something’s up! stress, plus sick kids) and a bad attitude. Yet, believe it or not, it felt good to be there!
Week III, Workout A.
Warm-Up was lax. I took it easy because I didn’t feel like pushing myself or stressing anything; jump rope was out of the question after my less than perfect recovery from my Friday overload of jumproping.
One Arm Squat: warm-up 5 x 95; 3 x 10 x 140. Another 3 set volume PR on the back squat: 4,200. Again, squatting felt like an accomplishment.
One Arm Dumbell Bench Press: 10 x 35, 10 x 45, 10 x 50.
One Arm KB Deadlift: 10 x 24 kilo… almost too little to record. In fact I am not recording it as a “training” stimulus but to remind myself that the movement is useless.
Sit-Ups: 1 x 30.
No conditioning work.
Monday night I feel like crap. I think I am coming down with the same ugly virus that has given my son the Croup this past week, and my daughter a fever and hoarse voice.
Friday AM early at the gym.
Week II, Workout E.
Warm-Up: 2 min hard on the air dyne; about 75 jumping jacks; about 300 single unders with the jump rope; shadowboxing (150 uppercuts, 150 karate punches); shoulder mobilty; hip, hamstring, and quad mobility.
Squats: warm-up then 3 x 10 x 135. Fun, hard. It’s been a while since I did sets of 10. If I ever have? This set/rep scheme was Greenberg’s idea; it felt like an accomplishment. Maybe a volume PR for 3 sets: 4,050 lbs.
Right arm dumbbell press: 3 x 12 x 25 lbs.
Right arm bent over dumbbell row: 3 x 10 x 45 lbs.
Conditioning: about 10 minutes of hard jumprope.
Recovery notes: later, I felt like all that rope jumping might have screwed up my old broken right tibia; the site of the screws they removed last February appeared to have some fresh, darker pigmentation under it… and was super tender and painful; also there were clearly some strained tendons in the right ankle. WTF? Also, my forearm on the right side is so sore it’s almost as painful as my GD left forearm.
Week II, Workout D.
Thursday, August 25th, pre-lunch one mile run: 8:02. Best time of the first two weeks. It was hot, and I felt heavy. At the end it felt like about 90% RPE. A little less tweakage in my feet and knees from the new shoes today, but I felt some unusual and unwanted tensions on the medial ligaments of my right knee. I may return to a flat sole shoe like the inov-8 next week to see the difference.
One Month Later
Surgery to repair my broken left Radius was exactly 4 weeks ago today, on Thursday July 28th. I am happy to report that direct pain from the break site has absolutely subsided, and the wound is healing nicely. I work over the scar tissue with self-massage and do various mobility things daily, as my doctor directed. I’ve stopped wearing my splint entirely, and for the most part, my arm feels fine, though weak and weird. The workouts I’ve been doing are either one handed (right handed) lifts or involve only the lower body (or both of these, as in the case of “one armed squats” which I started yesterday). I can use the arm pretty much normally, and even use it to provide limited, light assistance to my right hand in lifting things.
Unfortunately, not everything is doing as well as my bone seems to be. The joint between my left Ulna and the Carpal Lunate bone (the wrist joint on the pinky side of my left hand) remains extremely sensitive and often quite painful. Most of the time I don’t notice it, but if I place ANY weight on my left hand or finger, this is the spot that hurts, especially on the back side of my hand.
No injury of this joint was diagnosed one month ago, but that doesn’t mean shit. I could have a small fracture of some kind that isn’t being helped at all by the mobility.
I do have a follow up x-ray scheduled with a local orthopod in two more weeks, but I’m not sure that this visit will address my concern: i.e. what if it is something that can only be seen on MRI?
So, for now, I’m icing it (not taking NSAIDs yet, as I have a healing bone) and hoping that it’s just a question of a bone bruise, or a damaged ligament or tendon, or something.
Week II, Workout B
Tuesday AM, August 23rd, while the kids were watching TV and Yael was working at the table getting ready for class I got out for a quick run. I’m all of a sudden not too wild about my new New Balance running shoes. I think they are designed to correct supination or something. I need to investigate. They tweak all my ligaments in the wrong way. Anyway, one mile run, 8:40. This felt more difficult, if anything, than last Thursday’s run.
Week II, Workout C
Wednesday AM early, August 24th, I made it to ASC for lifting and to work with Mike P and Lauren C. Warm-Up: 2 minutes on the Airdyne; 60 jumping jacks; 200 single unders; shoulder and hipflexor mobility. Strength: ONE ARM BACK SQUAT, 5 x 95 (too easy!), 5 x 125 (no problem!), 1 x 185 (frigging HARD), 3 x 2 x 185 (struggling with these). The mechanics of the movement are screwy. I am, at the advice of Andrew G, dropping the weight back down on Friday, to do more volume at a lower weight. It’s hard to get used to this. ONE ARM BARBELL PRESS: using the empty barbell (45#) in the rack, I did Shoulder Press 3 x 5 x 45# with my right arm. Balancing the long olympic bar with only one hand was a fun, if weird, exercise. I’m going to play with this lift some in the coming months. Conditioning: 6 x 40 meter sprints. Decent workout.
Week II, Workout A
Showed up early, ca. 5:30 at Asheville Strength and Conditioning and tried to stay busy. Mike had to cancel, but Lauren C. and Brian showed up, so it was fun, good music, etc.
Warm-Up: Shoulder and forearm/wrist mobility, 50 jumping jacks, 2 minutes on the Airdyne; later, to stay warm / re-warm up, I did shadowboxing: a set of 100 upper-cuts and a set of 150 karate-style punches.
I jumped right to conditioning on this day: 5 rounds of 200 meter run and 21 one arm kettlebell swings (russian style) w/ 35 lb. kettlebell. I did not time it but I stayed moving fast and light on my feet and worked up a sweat.
Later, 5 sets of 3 reps one arm dumbbell snatch @ 25, 35, 45, 55, 65 lbs.
That’s it. It’s something. Better than nothing.
Week I, Workout E
Friday I slept in til 5:30 and barely beat Mike P. to the gym. I was riding the airdyne when he rolled in (1 min); did my 150 single unders with the jumprope; did some light mobility work. Also did 3 x 10 x 50 lbs DB “goblet” squats (too much volume and speed, my right knee hurt a bit later in the day); 3 x 10 x 45 lbs DB right arm bent over row; 4 x 3 x 50 lb DB right arm full clean. No conditioning work.
Yesterday I tried on the New Balance Minimus… not impressed with the feel. I ended up buying a very light but stiff and well padded traditional running shoe by NB — the model I chose was the M780SL1.
I think the “barefoot” running thing is not for me, after all.
*Background: I trained for “barefoot” running in Vibram 5-fingers during fall 2010, and set a bunch of PR 5k times (see this blog); then I injured my foot in Dec. 2010 when I attempted to walk a 10k distance in my 5-fingers on Christmas morning.
I’ve done the last couple of runs in Inov-8’s and they work fine for short distance runs but for the volume of running on the sidewalk and street that I plan on doing, I need to wear more stable and padded shoes.
Week I, “Workout” D
Thursday before lunch (my first meal of the day today) I ran the citgo mile route from my house.
Total time: 8:20. A substantial improvement over Tuesday’s time. This felt like 85-90% RPE.
Still experimenting, Wednesday morning super early at ASC, with what I can and might do with my one arm. Not being able to lift or pull, carry or press with my left arm is strangely limiting.
Week I, Workout C
Warm up was 2 minutes on the Airdyne (using only right arm and pedaling of course), then 200 jump rope single unders. (By the way: I can indeed jump rope. But it hurts my wrist badly if I accidentally step on the rope. This has helped me not do so.) Shoulder mobility.
Single arm press: 1 x 12 x 25 / 2 x 10 x 35.
Single arm high-pull: 1 x 12 x 25 / 2 x 10 x 25. The first set kind of tweaked my shoulder (front delts) just a bit. Reducing volume helped.
Single arm deadlift: 3 x 10 x 60 lbs
Sled Pulls: 4 x 40 yards; (2 at +45 lbs; 2 at +90 lbs)