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 amature strongman contests. Right now, I'm training for the East Coast's Most Powerful Man in Baltimore, MD on July 14, 2018. 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.