12:30 Gym

Warmup

Split squat 2 x 10 x 40 kg
Press, 8, 5 (5 pushpress) x 40 kgs
Pullup 8 x bw +10 kg, 8 x bw

Rehab exercise.
Foam roll.
Stretch

Holiday

Spend 4 days with my family. Had a great time but Ryanar manage to making it less relaxing than it should be. Lots of long walks but otherwise no exercise and lots of good food and drink.

18:30 Fencing

Warmup

Lesson

1. 7 -15
2. 8 - 15
3. 11 -15
4 10 - 9
5 0 -15

My insistence on both rushing and flicking didn't help my performance. By last bout I was so exhausted I could barely move.

20:20 Fencing

Crazy day at work, infact crazy week at work.

Lesson 30 minutes, worked on low line parries and flick repostes.

12:00 Gym

Quick warmup

Squat 8 x 75kg, 16 x 50kg
Press 3 x 5 x 42.5kg
Clean 5 x 3 x 60kg

Stretch

12:30 Gym

Warmup

Fencing footwork 15 minutes

Muscle up rows 4 x 5

8 rounds of

1 min skipping
10 elevated pushups
10 situps

Stretch working on splits.

16:40 Fencing

Warmup
Footwork
Lesson
Bouts

1) 5-3, 4-5, 5-2 ??
2) 5-2, 5-1 B?
3) 5-2, 5-1 BX
4) 2-5, 3-5 LB
5) 5-4, 5-0 C?
6) 5-3, 3-5, 5-3 HH

Worked on variatons of fleches ( from step, short lunge as riposte) and distance setups.

Last days of summer.

Has a quiet, relaxed family weekend. Finished some long over due work in the garden and went for a few long walks with the baby.

20:00 Fencing

Arrive late after a busy day of work.

Quick warmup
Lesson.

Ref one bout an fenced one.

1. 15 -6 ZZ

Rest day

12:30 Gym

Warmup

Fencing footwork 15 minutes easy

Squat 3 x 5 x 70kg
Press 3 x 5 x 40 kg
Clean 3 x 5 x 50 kg
Knees to elbows 2 x10

Stretch

All the lifts felt very light. I didn't need to rebend on the cleans

12:30 Gym


Warmup


Fencing footwork, 10 minutes easy pace.


10 rounds of 10 reps of


Inverted rows

Alternate lunges

Pushups

Squats


Plank 2 x 45 seconds

Side plank 2 x 30 seconds


Stretch


18:45 Fencing

12:30 Gym

Warmup

Fencing footwork, 10 minutes easy pace.

10 rounds of 10 reps of

Inverted rows
Alternate lunges
Pushups
Squats

Plank 2 x 45 seconds
Side plank 2 x 30 seconds

Stretch

18:45 Fencing

Warmup
Footwork
Lesson

Bouts

1. 2 -5 LB
2. 3-5 CH
3. 5-2 HH
4. 5-2 UF

Calf felt good but felt a little strain in ankle. I also felt like I was mentally holding back.

10:00 Home

Lunge pad 30 minutes

SMR on a foam roller (mainly ITB)

Stretch

11:00 Home

20 minutes run.

SMR on a foam roller

Stretch

Rest day

12:30 Gym

Warmup

Fencing footwork
15 minutes ( no twinge in calf on lunge)

One arm snatch 3 x 5 x 20 kg
Single leg deadlift 3 x 16 x 6 kg
Press 3 x5 x 40kg
Pullup 8 x 10 kg, 8 x bw
Hop to low box 3x8

Stretch

12:30 Gym

Warmup

Fencing footwork
15 minutes greater intensity.

handstand 30, 30 60 seconds
Planche progression 6 x 10 seconds

Skipping 5 x 30 seconds (calf felt fine)

Cross trainer 10 minutes level 10

Plank and side plank each 30 seconds

Stretch

12: 30 Gym

Warmup

Fencing footwork.
Basic advance retreat with some lunges 10 minutes.

Muscle up rows 8,6,4
Back squat 3 x 15 x 20 kg
One arm bench press 3 x 8 x 20kg
SLDL 3 x 12 x 60 kgs

Run on threadmill, incline 1
30 seconds run a 9kph
30 second walk at 5 kph

Concept II

1000m 3' 45"

Stretch

Took the weekend off. Leg feeling much better. I can walk without a limp and most activity is now pain free. Running felt OK as did lunges. Still some twitches with an sudden loading or turning

12:30 Gym

Warmup

Bike 15 minutes level 6

Pullup 2 x 5
handstand 2 x 30 seconds
Planche pushups 2 x 10
Plank 2 x 30 seconds
Side plank 30 seconds
Side plank with twist 10
Back extension 2 x 15

Foam roller
Glutes
Quads
ITB

Stretch

12:30 Gym

Warmup

Complete warmup in bare feet if possible

Foot drills

Joint rotation (neck, shoulders, elbows wrists, waist, hips, knees ankles)

Ankle mobility 15 each side

Legs swings front 2 x 10

Leg swing side 2x10

Split squat 10 each side

Lateral squat 10 each side

Rotational squat 10 each side

Wall slides

Minband walk or fencing lunge 10 each side.

Fencing footword:

2 lengths advace and retreat very slowly.

Pullups 2 x 5

Pressup 2 x20

Front plank 2 x 30 seconds

Side plank 2 x 30 seconds

Squat 3 x 15 x 20kgs

1 arm bench press 3 x 8 x 18kgs.

Muscleup rows 3x5

Inverted rows 3x15

Handstand 2 x 30 seconds

Exercise bike 5 minutes.

Stretch

Calf continues to improve. I can walk without a limp 80% of time. It felt fine during all the exercise. I'll continue to progress cautiously.

My leg is improving slowly but surely. Today I'm working from the office rather than home and while I still limp I can walk with no pain.

The physiotherapist I saw this morning confirmed the diagnosis as tennis leg. As this is a tear of the gastrocnemius rather than the Achilles tendon the prognosis is much improved. I should hopefully be back in action sooner with less likelyhood of a reoccurence.

I did some basic point and flexes and foor circles yesterday and will continue today and as well as some additional load bearing rehab, e.g. raising on the toes of injured foor whole bearing more weight on uninjured foot. The physio also recommedned swimming and exercise in water. I'm going to see if I can get to my local pool.

I'm going a few sets of pullups, pressup and planks as well as some stretching and will start back doing upperbody and unilateral leg work at the gym shortly. I also did 30 minutes bladework on the lunge pad and in front of the mirror yesterday.