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  1. #101
    Experienced Member Sean Steele's Avatar
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    3-17-12
    Week 11 day 3 Routine A

    Squat-
    Warm up - 60x5, 120x5, 180,5
    Working Sets - 240 4x5 and 1x8
    I don't know if it was the weight or an off day. Even the 180 on my warm up felt heavy.

    Bench-
    Warm up - 70x5, 105x5
    Working Sets - 140 4x5 and 1x10
    The last one of the last set was a little tough.

    Pendlay Row-
    Warm up - 70x5, 105x5
    Working Sets - 140 4x5 and 1x5
    I stayed at 140 for this week even though I got my reps last time. Still not sure on these but I will go up in weight next time.

    Assistance work

    SLDL - 110 4x5 and 1x10

  2. #102
    Experienced Member Sean Steele's Avatar
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    I am going to be taking the week off from the gym. My ankle isn't getting any better. I have decided to give it a break and will be seeing my doctor on Thursday. Hopefully I will be back in the gym next week.

  3. #103
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Sean Steele View Post
    I am going to be taking the week off from the gym. My ankle isn't getting any better. I have decided to give it a break and will be seeing my doctor on Thursday. Hopefully I will be back in the gym next week.
    RICE. Rest, Ice, Compression, Elevation. The week off is probably what your doc will tell you if he's anything like mine. I usually get "well stop doing that". lol
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  4. #104
    Experienced Member Sean Steele's Avatar
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    I have a compression sleeve for it but have not been elevating or icing it. I will do that tonight. Thanks.

  5. #105
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    Quote Originally Posted by Sean Steele View Post
    I have a compression sleeve for it but have not been elevating or icing it. I will do that tonight. Thanks.
    I keep ice packs and bags of frozen peas around. Don't be afraid to ice any spot that acts up on you. Its been a big help to me.
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  6. #106
    Experienced Member Sean Steele's Avatar
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    I have two ice packs that don't freeze solid, I use those so they mold to surfaces. I don't eat peas so I don't keep them around. I iced it last night and it may have made it worse. At least it felt worse when I got up to get some dinner.

    It never really swelled up or got warm like a sprain, just a big bruise. I jumped off of a rock wall about 6 weeks ago. 5-6 foot drop and landed solid on compressed sand surface, felt like concrete and didn't give a mm. I was still able to walk but it hurt like hell. I bruised up on both feet but my left one worse. After a few days, the bruise went away and so did the pain. Then two weeks later it started hurting again but only after Tuesday. I attributed it to my lifting so I changed my foot position on the squats. Now it is 4 weeks later and I can actually see a difference in shape between my two ankles but it doesn't feel swollen. It hurts all the time but is the worst when I change states, from resting to active or vice-versa.

  7. #107
    Experienced Member Sean Steele's Avatar
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    Well, I have my appointment after work today, I hope the doc says I can get back to the gym next week.

    Having this time off has me thinking about the routine. I wonder when you are supposed to increase the rest time between sets. I have been at 60 seconds for the whole 11 weeks that I have completed. Last week, I experimented with 90 seconds rest between sets on the OHP. If that helps me get the reps should I do it or should I be trying to stick with the same rest period?

  8. #108
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    90 seconds isn't unreasonable.
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  9. #109
    Experienced Member Sean Steele's Avatar
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    Tibialis Posterior Tendinopathy, Tendinitis in my ankle. Probably won't be back to the gym next week. I got a referral for physiotherapy. I am going to try to get this scheduled and completed as soon as possible.

  10. #110
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    Bummer. Time off is probably what you need then. Don't rush it. I know when I had a small fracture in my foot, it took about 6 weeks to get right.
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