Was messing around outside with some big rocks that I have around the house. I weighed some of them, which was a workout in itself carrying them over to where the scale was. I had 35, 80, 90, and 110ish lb rocks. Messed around with the 90 mostly, cleaning it and pressing. Overhead walks. Shoulder walks.
My right shoulder has been bothering me the past 10 days, so I've been trying to do some things working around it. Nothing that I would consider a workout, just some kettlebell swings and cleans and fsq's here and there. I'm not sure how or when I tweaked it, but I did have a rotator cuff issue with it last summer from playing baseball and it feels like the same thing. I'm going to have a doc look at it, to get some insight into what could be going on. Until then, I'm going to lay off any overhead stuff. Swings and cleans are fine on it.
Thanks Mahler. I see that Steve Cotter is presenting at the Summit. He does some pretty freaky stuff with the kettlebells and I've never met anyone that can better apply an area of training into a practical application like he can. He's a friend of mine and I've received training from him in several workshops of his and at my certification.
I've been on the sidelines workout-wise for the past couple of weeks. 2 weeks ago I went to the Dr. to check out my shoulder and after his exam he told me I have a partial tear in my right rotator cuff. I had been suspecting this, but was glad to hear that I only need to rehab it back with no surgery involved. So, I've been doing some PT on it this week, just some isometrics specific for the rotator cuff and stretching.
I also got a really bad bout of poison ivy 2 weekends ago. It has really sidelined me from doing any other type of exercise in general. It was really bad. I spent about a week just mopping at the blisters and trying to get comfortable. But I'm feeling a lot better the past couple of days and will be back to doing some sort of workouts.
My shoulder is still pretty shot. I was making some progress with PT and then tweak it again two weeks ago. I'm still PT'ing it daily, and it is starting to come around, but it is very slow going. I can't see me doing any weightlifting with it for at least a month or two. This is going to take a while.
Been doing some lower body a couple times a week, stationary bike, hindu squats, and messing around with assisted one legged squats. It is driving me nuts not doing any upper body. I'm going to have to do some left side only stuff to keep my sanity..
Continuing the isometrics and ROM stretching on my shoulder daily and have been doing stationary bike a couple times a week. I have about 95% of my ROM back in my shoulder with no pain. There are still some spots at the edges of my ROM that I'm still getting some tightness and pinching, but I'm really seeing the light at the end of the tunnel.
I was able to swim some free style today at the pool which really felt great considering how things felt at the beginning of the summer not being able to even put my arm over my head. The pool has been some good PT when I get out there with the resistance of the water. Being able to do that today felt great and was a great positive near the end of a pretty negative day up to that point. Just have to continue to be patient and not jump back into too much so I don't tweak it again. I feel that I need another month before resuming full weight training with presses and such.
That's the scoop. Been driving me crazy not being able to weight train!! But on a positive note, some of my other little aches and pains have gone away with the rest.
FINALLY! I did some presses.. It has been over 4 months since I did presses. Felt ok. I'll be sticking with the 35 for a little while on the right, and will move up to the 53 on the left in a couple of workouts. It will be quite a while before I do any snatches on the right. I'm fine right now with controlled movements, but for things that aren't controlled through the rom, I still get a shot of pain sometimes. Slow going..
My shoulder is getting stronger. A 44lber would be good right now, but I don't have one. Don't think I'm ready for the 53 yet, but feeling stronger. The situp getups, I don't know what they are called, but basically holding the kb by the horns at the chest and sitting up and standing and back down again.
Clean and Press 35lb
4x5/5
Bent over row 53lb
4x5/5
Snatch 35lb
2x5/5
I was very tentative and nervous about snatching on the right. Everything seemed fine, but I was very deliberate and tentative. The downward motion of the snatch is excellent for rotator cuff strengthening, so I want to start doing these again, but ease into it. I had gotten away from the snatch before this injury. The snatches may have helped in preventing it..
My primary strength training tool is the kettlebell. I have done some deadlifting, but not in a while. I'm recovering from a torn rotator cuff, so the KB training has been ideal for that, also. I also bike and rock climb. I used to do a bodybuilding type routine, but switched over to kettlebells about 5 years ago. They fit my needs better. For me, a better all around fitness tool, shorter workouts, better everyday strength development.
JohnStarego's Training Log
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