Training Camp - KB's New Journal

[Phaded]

tough to say what it felt like. it wasn't like I hurt it then immediately winced in pain. It felt just really uncomfortable in my right shoulder after one of my shldr workouts. nothing too painful. I rested a little and it didn't go away. ended up going to 2 docs - one told me to stay out of the gym (BIG mistake - ever hear of frozen shoulder?) and the other actually helped me a little. The bench has come back very slowly. just had to do a ton of rehab and take it very easy.

no surgery.. i think i have the same problem.. i have a slight pain which hurts when i lift but i can still lift.. how ever the next few days after chest or shoulder days is fucking pain .. like i worked out my shoulders on wed and where my rotator cuff would be is still killing me today..

 

[KillahBee]

Sunday, Week 2, Phase 2

Regeneration. I also did some very light (150-200lbs) sled pulls today - backward drags and harness pulls.

Going to start hitting the weights again this week in addition to the Core workout. can't stand being out of the gym. Ortho appt. May 10.

 

[KillahBee]

Monday, week 3, phase 2

mvmnt prep, prehab, regeneration. no ESD as my back and leg are a little off from yesterday's sled drags. good news is that I got an appt next monday with a diff ortho - one that my PT highly reco's.

 

[KillahBee]

Wednesday

hit the gym this morning to actually train for the first time in a while. very very light weights, monitored my back the entire time.

warmed up with some Movement Prep and some RC exercises.

Incl BB:
65x15
85x12
100x8
100x5

Flat DB:
35x8
35x8
35x8
35x6

BO BB Row:
65x15
65x15
65x15

Lat plldwn:
70x12
70x12
70x12

Hyper ext:
20x15
20x12

Hammy curl:
65x15
65x15

PB crunch:
10x15
10x12
10x15

Side bends:
20x15
20x12

Ended with HIIT 10 minutes.

Felt a lot less stiff then a month ago when I would wake up and train. I can only assume this is due to the Core Performance training I have been doing. going to continue doing that at night and ease back into training 3x a week. going to try light DL's but no squats.

 

[Miss24k]

Glad to see you were able to train again.

 

[KillahBee]

Glad to see you were able to train again.

man it felt good! we'll see how I feel tomorrow though....

when's the comp - May, right??

 

[Miss24k]

man it felt good! we'll see how I feel tomorrow though....

when's the comp - May, right??

That's good.

Yup, it's in 10 days, I can't believe how time flew by.

 

[KillahBee]

Week 3, Phase 2, Wed

Mvmnt prep, Prehab core, Regeneration

Unless the doc tells me otherwise, here is my plan:

I am going to start my modified WSB 3-day split next week. Not full-out and I changed it around a little to reflect what I can't do right now (squat variations) and what I need to do (core exercises). I am looking at it as a tune-up to the actual routine once I get better. It is based off the WSB template, but has some changes for a non-PLer like myself, including some movements I need to strengthen and that carry over into strongman. It has an ME Upper Body day, ME Lower Body day and a Repetition day. I have incorporated lifts like the sumo squat, push press, standing OHP, ab work, grip work, and implement work on Saturdays. let's hope for good news on Monday from the doc that doesn't involve me staying out of the gym.

 

[KillahBee]

Friday

Hyper Ext:
16x15
16x12

OHP:
45x warm ups
65x8
65x8
65x8

DB tri ext:
20x15
20x10
20x10

DB shrugs:
70x15
70x12
70x10

BB curls:
45x10
55x10
55x8

PB plate crunch:
10x15
10x15

once again, took it very light

 

[KillahBee]

Monday, 5.9

ME Upper day (just warming up for when I can really start my WSB modified split. very light weight, going thru the motions....)

Started with some Movement prep and hyperextensions (16x15, 16x12)

Incl BB:
65x15
85x12
100x6
100x6
100x5

Flat DB press:
35x8
35x6
35x6
35x6

BO BB row:
65x15
85x15
85x12
85x10

BO 1-arm cable flyes (rear delts):
10x10
10x12
5x10

PB plate crunch:
10x12
10x12
10x12

Ended with 20 min treadmill.

Went to the ortho today. After Xrays he said my L5 is a little off on the right side, but nothing huge. getting an MRI on Friday, then seeing the doc on Tues to go over it and make a plan of action...