I had another good workout today. My mobility continues to increase while my discomfort is on the decline. Here’s what I did:
- Exercise bike: 5 minutes for about 1 mile at a 1 resistance.
- Difficult to get started but feels better as I pedal.
- Going to do this tomorrow morning for more time/distance.
- Warm-up super set:
- body weight squats to about 90 degrees x 10 reps x 2 sets
- anti-rotation cable press (aka Pallof Press): 10 lbs x 10 reps w/5 sec hold x 2 sets
- The Pallof press is my first attempt at challenging my transverse plane abilities since I tore my ACL. My ability to resist rotational forces is severely compromised without an ACL. Glad to see I could do this successfully.
- Super set 1
- Barbell press
- Worked up to a 1RM of 135 lbs.
- Did 95% (about 125) x 2 reps x 5 sets in a super set with
- Split squats with the right leg fwd: 10 reps x 5 sets and pistol squats to a bench for the left leg x 6 reps x 5 sets
- Barbell press
- Super set 2
- Deadlift: (My favorite exercise!) 95 x 5 – 105 x 5 – 135 x 5
- Really happy to pull!
- Tried a sumo deadlift with an unweighted bar and the knee wanted to collapse in. Won’t be doing sumos for a long while I’m guessing.
- Bent Row: 95 x 10 – 105 x 10 – 135 x 6
- Deadlift: (My favorite exercise!) 95 x 5 – 105 x 5 – 135 x 5
- Super set 3
- Kettlebell 1-arm press: 16 kg x 10 reps x 2 sets
- 1-leg RDL – right leg: no weight x 10 reps x 2 sets: Here’s a look at the 1-leg RDL:
I believe all this work I’m doing is helping me a lot. Psychologically I feel much better than I would if I were sitting around with this thing. Much of what I’m reading discusses the benefits of continuing to move and maintaining any and all strength and mobility. That’s what I’m doing.