My foot feels so much better than it did Wednesday, even though it still doesn’t feel quite right. There were times at work today when I did walk with a slight limp and the foot ached, but it is getting better. On Wednesday, I thought I wouldn’t be able to squat or deadlift for quite some time, but I headed to the gym today thinking that I should be able to do both. But an injury tends to make one feel doubt to some degree. Before leaving the house to go to the gym, I made sure to do my foot homework, rolling the outer edge of the bottom of my foot and then massaging the trouble spot. The rolling isn’t exactly super comfortable, yet my foot feels so much better for a while after.
1a. front squats-with squat shoes!
45 lbs x 8, 75 x 6, 105 x 6, 135 x 4, 140 x 4, 140 x 4
I didn’t feel anything in my foot during the squats! 🙂 But the back of the right knee took a few sets to warm up enough to not hurt at the bottom. As warm-up, I did a few overhead squats with a dowel, and that was when the knee hurt the most.
1b. flat dumbbell presses-nearly neutral grip
20 lbs x 10, 29 x 10, 39 x 8, 39 x 8, 39 x 8, 39 x 8
I am not afraid of the dumbbells anymore, at least as long as I am on my back. Overhead pressing with a dumbbell isn’t nearly as strong for me.
115 lbs x 7, 165 x 5
with straps: 195 x 6, 205 x 8
We weren’t sure but thought the 165 pound set might have been a record for me using a double overhand grip; however, I did the same number of reps at the same weight without straps a couple of weeks ago. Still, this is usually the point where I need straps in order to pull the reps. A single isn’t an issue, but it is difficult to do reps when the grip is struggling. While today wasn’t exactly a first, I think today’s set was better than the one two weeks ago.
2b. kettlebell triceps extensions
12kg x 10, x 10, x 9
10kg x 11
3a. block pulls-with belt and straps
205 lbs x 8, 225 x 5
Block pulls are a funny beast. I kind of like them, but they are challenging as they begin right at my sticking point.
3b. toes to bar
x 6 + 6 knee raises with leg extensions
x 4 + 9 straight leg raises
The foot held up just fine. Thank goodness!