A few weeks ago I got the green light from my physical therapist and sports medicine doctor to resume full physical activity. If you’ve been following my posts, you’re aware of my 5 month fight with insertional achilles tendonosis. Basically, I had (may still have) a very small ‘hole’ in my achilles tendon, right at the insertion point. This happened the first week in January and for close to a month I could barely walk without a lot of pain. After x-ray, failed physical therapy (most PT’s (and especially runners) think all achilles issues are the same and must be treated the same – with heavy duty stretching and eccentric heel raises….they’re correct to a point, but for insertional you must not go below parallel with the ‘dip’ part of the heel raises until it’s mostly healed!), and plain old rest, I finally found a great sports doctor and he referred me to an awesome physical therapist who got me going. I’m now happy to report that I am pain free and have been for a while now.
Regardless, from January through May I tried to be active as I could but the one thing I stopped doing was the Starting Strength routine that I was doing leading up to the injury. A couple of weeks ago I started back on a different program, and so far the results have been great and I am progressing well:
- 5 minute warm-up (usually either on an elliptical, or lately skipping altogether because the foam rolling and stretching warms me up)
- Stretching – primarily hamstring/gastroc stretch and some others
- Foam Rolling – I started doing this last week and, as painful as it is at first, it is *awesome* and has made my squats much better
- Barbell Squats
- Same old barbell squats but I don’t count sets – I basically keep track of my max (the amount of weight I can squat for 3 reps) and work up to it. I typically start with a bar + 20 pounds on it, do 5 reps, then jump to 50 pounds for 5, then 75, etc. My current max is 190 lbs. All in all, I probably do between 6 and 8 sets, each for either 3 reps (if it’s heavy) or the goal of 5 reps. I am certain I could lift quite a bit more for a 1RM but my flexibility is still an issue in my shoulders, and so ‘bailing out’ is something I am not comfortable doing and my gym is not exactly the type of place where I can practice that without raising eyebrows. But that’s something I’m going to work on next.
- Dumbbell Chest Press
- I had surgery in my hand when I was in my late teens – a metal pin was inserted into the back of my hand, at a hospital in Hong Kong by a Harvard trained surgeon (long story as to how I wound up in that position…). Because of that, barbell chest presses never quite felt right. The angle of the bar in relation to my wrist has always been an issue – one wrist felt weaker. So I switched to dumbbells for it and am *loving* them. I start out at 35lb bells and then move up 5 pounds each set. My current max is 50, but yesterday I’m doing 7 or 8 reps with those pretty easily so it’s time to jump up again. So glad I switched to dumbbells. I struggled with the bar and was always held back by my wrist.
- I would rather do chin-ups but there is only one true chin-up bar at my gym – the rest are pull-up bars attached to weight machines (so they’re not ‘bars’ but just grips to jump up and grab onto with each hand). I can do 3 or 4 unassisted pull-ups max (and then have to rest for quite a bit), but have been doing 3 sets of 5 assisted pull-ups.
- Once per week I also have added the deadlift. But it’s only if the opportunity arises, because there usually isn’t a proper or socially acceptable space to do them at my gym’s weight room. When I do do them I start at about 100 lbs for 3 reps, then jump up to 160 or so, etc., to my max. Currently it’s 225 but I should be able to get back to my SS max, which was around 260, pretty quickly, particularly if I stop dicking around and treat this as a prime lift. I treat this as a ‘nice but not necessary’ lift right now, as by the time I get to it I’m pretty spent from all the squats that have had time to sore up my legs, but I know the deadlift is just as important and soon I hope to focus on it more.
- Tricep pulldowns
- I know what you’re likely thinking. I did too. This isn’t a compound movement and, as a dreaded ‘isolation’ exercise, it is inefficient. I think it probably is, but at the same time the LeanGains.com guy recommended it and it does seem to finish off the full body routine nicely.
I am going to keep with this routine for a couple of more weeks and then, if I continue to progress and am up to it, then I want to start mixing in and focusing on a single oly lift at the end for fun, with a focus on form – power cleans, push presses, snatch, etc.
I mentioned earlier that foam rolling is awesome. I urge you to try it if you have flexibility issues. Caution: it is painful. It can be really painful the first few times you do it. For me, my quadriceps are really tender. The first two times I tried it I used the standard black/gray high-density 36″ foam roller that is common. I could tolerate it fine everywhere but my quads and my lats. So I returned it after two tries and ordered what I thought was a slightly softer version (shown in the image below – note, I bought the green textured one), but I immediately regretted it:
The thing is, the first couple of times I foam rolled it was really hurting, but then my body got the ‘kinks worked out’ I guess everywhere but my quads. So for my quads, this new green roller is great. But everywhere else it is too soft. I’ll likely go back to buying one of the true high density ones, like this one: