Smith Machine Weighted Planks
BW+104x30 seconds
BW+104x30 seconds
Side Plank
BWx60/60 seconds
Stretching
Comments:
Ended up having shovel more snow the day before to get to work. Again,
takes time with the arm haha. Right shoulder is tight and achy, had a
massage on it to see if that helped ease discomfort. MRI tomorrow
morning. Right knee is achy sometimes. Warmed up on the AMT. Heart rate
at 151bpm. Right arm felt a little crampy but still ok. Calf raise work
after that. No shoulder issues this time. Calves slightly tighter this
session. Box touches, box squats and box touches again. These felt good
today. I was expecting more aches in the right knee but wasn’t as bad as
I was expecting. Actually felt it more on the box touches than the
squats which it is usually the other way around. Shoulder felt better
holding the squat position this time. Regular style box touches felt a
little off compared to last two sessions. Band rows were easy. Still
cautious on these. Push ups after those. Shoulder not feeling the best
but felt better than the start of the last workout. Hip airplanes were
needed today. No balance issues this session. This workout was also
modified from before due to how beat I was feeling and with the arm
issues, it stayed the same from that initial change. First thing being
box squats. Working up to 50% for five doubles with two minutes rest.
Really my only concern was how my shoulder would feel with the bar on my
back. Shoulder is tight and I was concerned that trying to get the bar
secured might cause me to stress the biceps. I got better as I worked up
in weight with my shoulder and was using what I normally do for squats
by the time I got to 185lbs on the bar. Felt light and crisp. No issues
on anything. Usually the weight doesn’t feel easy when I do these kinds
of workouts as I’m feeling beat into the ground when they finally come
around. So pleased it was moving well. Then on to deadlifts. This was a
big question mark for me. The first day or so after injury, it didn’t
feel comfortable to have the right side pronated. Deadlifts could be a
no go. But I started with doing a high rack pull with 135lbs and that
didn’t feel off in anyway so I figured I’d work up slowly and play it by
ear. Deadlifts was a change in that I was not doing the slow
eccentrics. Just controlled drops. Only working up to 315lbs for seven
singles done EMOM style. This could still be pushing it. Cautious off
the floor but weights were going up well. Felt efficient with the
movement. About halfway in I think my right knee started to feel a
little achy. On the second to last set, I felt tension in the biceps
near the shoulder. Not pain or discomfort but it gave me pause. I
realized that I had reverted to the fast start as opposed to a squeeze
to break the weight off the floor. I did that on the next rep and no
issues. Then abdominal work with bracing. Remembered what I did for the
smith machine planks so that was easier to get set this time. It felt
easier at the start but got hard again pretty quick. My shoulder was
achy and tight getting into position but wasn’t too bad holding the
position. Second set was a bit tougher. Finished up with side plank with
bodyweight. Not much to say there. Home to stretch and eat.
I’m a little taller than 6′6″ and I really like to lift weights. I’m a competitor in amateur strongman contests. My hope is to become a competitive professional strongman. Currently I'm training for Northeast Regionals in Monaca, PA on 6/1/2024. I’m not a major competitor yet and I have a long way to go but I’m having fun.
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