The name roadto44x is in reference to a 4.40-4.49 40yd dash time. A 40yd dash below 4.50 seconds would place you above average in the NFL, which would mean you have above average speed in any field sport. My current best time is 4.8 seconds and I made this webpage to track my progress towards taking .31s off my time, alongside other training goals. The graph is made with data from nflcombineresults.com
Journey to 140kg benchpress
Why 140? I want to build my upper body size/strength and I think three plates on each side looks cool
Training Methodology: When I have access to a gym I bench three times per week and mostly stay under 6 reps for my working sets. A typical workout for me might look like 5x5, 3x5, or working up to a single or triple. I also do 3x3s when I'm fatigued. My accessories are just whatever I feel like doing after my working sets. This might look like a set close to failure (2+ rir) on a machine press or some incline dumbbell stuff but I often won't do anything. I have used step loading as a means of overloading in the past (from 5x5 to 5x10) and found success but I often lack the patience to see it through because I want to lift heavier weights. Volume is never something I'm looking to increase but it increases as a side effect of strength gain anyway. I don't periodize my training I just have a light week when needed
Week 1: I don't have access to a gym at the moment so I've been using a machine at my house. My monday workout was lat pulldown 5x20 and chest press 1x5,6,7,8,9 at the same weight. On Saturday I did 3x12 latpulldown at a heavier weight and 3x5 chest press also at a heavier weight. My max is currently 100kg and my bodyweight is 86.7kg
ACLR recovery
I tore my acl and both menisci and I am now on the long road to recovery after surgery
Week 1: Very painful. Not much in the way of flexion or extension. Exercises consist of trying to flex my quad (with a focus of driving my knee into the ground), ankle pumps, and attempting to bring my heal to my glute while supine
Week 2: More of the same but with slightly less pain. Had my wounds examined and cleaned. Some stitches which hadn't dissolved were also removed at this stage. Passive knee flexion was approximately 60 degrees. Also first 'heel pop' achieved
Week 3: More of the same exercises but with less pain. Close to full extension while supine. Active flexion approaching 90 degrees while supine. 90 degrees flexion was achievable later in the week with assistance. Swelling is still significant
Week 4: Full extension in supine achieved
Week 5: Flexion to 90 degrees is becoming easier; the pressure inside the knee at this angle has reduced
Week 6: Can lock out the brace now in both flexion and extension. Took my first steps this week. It was very weird and I felt like I was sinking into my leg during the very first steps
Week 7: First time performing leg extensions (with only the weight of my leg) from a 90 degree flexed position. I couldn't lock out fully while doing this. Walking is becoming easier though I still walk with an obvious limp. Full lockout while standing is close, maybe 1 or 2 degrees away. At times, my walking gait is approaching normal. Went for a swim at the beach this week also: walking through the water I could feel my leg struggling to maintain its position against the water
Week 8: Another swim this week, 0kg leg extensions are becoming easier, flexion still limited to 105-110 degrees. At the beginning of this week I would perform 3x15 leg extensions with 0kg but only the concentric part of the movement because the eccentric was too painful, now I can do the full movement for 3x15 at the same weight. My lockout in this movement has also seen improvement throughout the week; I'm able to hyperextend at the top of the extension now. I think theres been minor improvements in knee flexion, and my walking gait has improved significantly. I no longer experience a pins-and-needles sensation when I first begin walking in the morning. The frequency of clicking in my knee has also significantly decreased, however there have been a few occasions where I could feel the clicking in my knee as well as hear it. These weren't painful necessarily but I will mention this to my physio and see what they think
