Friday I showed up early and got in a decent workout. I’m having a bit of a hard time pacing myself effectively through my available training window; I am often supervising (or at least consulting about) the training of two other trainees during my period. Be that as it may, I’ve been making progress with the squat, am enjoying being able to row again, and in general doing the best I can given the limitations that have been imposed on me by recovery from a broken left forearm! It’s been 8 weeks. I anticipate another 10 weeks before I return to a “normal” training routine, and then, I suppose I will have to work my way back up to actually using heavy weights on anything involving pulling or pushing with my left arm.
Week VI, Workout C
Warm-Up: Row 500m Res 7 S/M 21-23 Time: 2:10. 210 single unders w/ jumprope, in one continuous set. Shoulder mobility.
Bilateral Forearm/Wrist Rehab Work: 3 x 10 x 5 lb FatGripz dumbbells: supinated & pronated wrist curls; hammer curls and bent over rows; curls and high pulls and shrugs; shoulder press and deltoid reverse flyes; bench press and side delt raises; forearm pronation and supination.
Back Squat w/ One Arm (Right): 10 x 45, 3 x 135; 2 x 5 x 185; 1 x 10 x 185 (PR). This was awesome. Very hard. It left me feeling quite spent afterwards! One of those on-line “theoretical one rep max calculators” told me later that this corresponds to a theoretical one rep max of 247. But I have no intention of testing my 1 RM until mid December. I’ll be going back to using both hands and I will CRUSH this number.
One Arm (Right) DB Press: 3 x 5 x 35.
One Arm (Right) DB Bench Press: 3 x 5 x 55.
“Conditioning”: Row 1000m, Res 7, S/M 23, Time: 3:50. Corresponding to a 500m split of 1:55, and a several second improvement over last time. I am loving rowing again.