Sunday, September 12, 2010

Sept. 12. - Sunday

This is a recovery week from the heavy lifting. You will also see me performing more bodybuilding movements. I have been experiencing some injuries to areas of my body and I feel some bodybuilding movements can help to rehab and strengthen these now weak areas.

Standing Press
5 x 95#
5 x 115
- 5 x 5 @ 135#

Bent Over Row
5 x 135#
5 x 185
- 5 x 5 @ 225#

Leverage Press
10 x 100#
- 3 x 10 @ 100# + #3 bands

Fat Gripz DB Row
10 x 60#
10 x 80
10 x 90
10 x 100#

Lateral Raise
4 x 10 @ 15#

Preacher Curl
3 x 10 @ 75#

Rope Pushdowns
3 x 10 @ 90#

Farmers Walk
107# per hand - 1/4 mile - 4 drops

Hanging Knee Raise
3 x 10

3 comments:

Max Shank said...

What kind of pain/weakness are you experiencing specifically?

optraining said...

It's in and around my left deltoid. I've done some rotator stretches and exercises completely pain free. I have discomfort when performing lateral raises in the thumbs neutral and thumbs down position.

Any help is most appreciated.

Max Shank said...

I would say do some soft tissue on the front side where the delt meets the pec and in the pec itself. You can do this with your own hand or up against the wall with a lacrosse ball. Feel free to email me
maxkettlebells@gmail