One Legged Dumbbell Romanian Deadlifts
Spread Eagle Sit-ups
34 Minutes of Stretching
With my right knee being all weird, I wasn’t sure how this one was
going to turn out. I didn’t hurt or get worse so I went on ahead with
it. First thing was hatfields. I’ve done this weight before, just not
for this many sets and reps. I cautious on every rep, keeping note of my
knee. I was initially descending slower than usual to make sure nothing
was up and gradually got to 100% once I felt everything was copacetic. I
need slow the ascent so that I didn’t accidentally hyperextend my knee
at lockout. Not quite speed work but good and fast here. While it didn’t
look like it, the fatigue built up quickly over the sets. Granted I
still felt I could do double the reps by the end, lactic acid was
building in my quads, hamstrings and glutes. Then on to wide stance box
squats. It has been over a year since I’ve done a squat with a barbell
on my back or done a box squat so I figured there were would be some
adjustments needed. I didn’t do many warm-ups as I was already pretty
warm for the previous exercise and the shearing force on my knee was the
main thing I needed to test. It felt really awkward with the barbell on
my back. My shoulders are bigger and tight than in the past so getting
used to that might take a little time haha. Really widened out my stance
about a 12-18” each side. Hands got sweaty and I might need to chalk
them next time haha. I should get better at these pretty quick I think.
On to one legged dumbbell rdls. I’ve done these in the past but I
haven’t liked them as they make me look stupid. The weight is easy but
my balance is all over the place so quite a few ugly reps. Right side is
much better than the left. I will get better at these with practice.
Even with the light weight and low reps, I really felt these in my
hamstrings after the sets were done. Go figure. Next was leg extensions.
This was one I was concerned I couldn’t do because of the knee. I had
tried it out at Max Fitness the other day but that machine hurt too
much. My hope was the one at the Y would be better suited to my
proportions. If not, the back-up plan was TKEs with a band. Plan was 100
reps in total, rest pausing until the reps were done. I did half the
weight to test out the knees for a double and I knew I was good to go.
What followed was a little over a minute and a half of leg extensions. I
managed all reps in one set. Wasn’t expecting that haha. I know I will
be sore later and regret my decision. Finished up with ab work. Took a
few reps to figure out my form on these. Stretched a lot, used a hand
massager on my legs and arms and had meatloaf.
I’m a little taller than 6′7″ and I really like to lift weights. I’m a
competitor in Strongman Corporation strongman contests. Right now, I'm coming back from injury and trying to get strong again. I'm training for the Refuge Barbell Strongman Classic in Madisonville, KY on August 5, 2017. My hope is to become a competitive
professional strongman. I’m not a major competitor yet and I have a long way to go but I’m having fun.