Long time T-Nation lurker and finally got around to making a profile. Been meaning to for awhile since the change of needing a profile to view certain posts, and been wanting to do a training log to help with motivation.
Anyway, I had a grade 3 AC Separation from a small dirt bike accident 3 weeks ago. I can deal with the pain, but the physiological aspect of being out of the gym and the uncertainty if I will be able to do certain lifts again is what’s killing me. I decided to finally make a profile and start a training log to help me physiologically get back on track and hope that people with similar injuries can give me some pointers.
Age: 33
Weight: 165
Pre Injury lifts (lbs):
-Squat:425x2
-Bench 315x3
-Deadlift 505x2
-OHP 185x1 (had a goal of 225 here but not sure if that is possible now)
-Was starting work on calisthenic skills and was able to rep out 8-10 muscle ups, do a straddle Front Lever and straddle human flag. These were the first skills I wanted to master.
Since the injury I wore a sling given to me at the urgent care the first two weeks. Week 3 I slowly weaned off the sling as I was starting to get elbow pain from lack of movement (still feel sharp pain occasionally in the elbow). I am on week 4 now with no sling at all.
On day 3 after the incident I started working on ROM PT given to me at the urgent care 2 times a day and was able to complete all movements by the end of the first week. This is the PT: Shoulder Separation: Rehab Exercises
After the first week I have continued to do this twice daily and added other moves on top of it as the weeks progressed. Week 2 I added internal/external rotations, flexion and abduction on the injured arm with support from strong arm. By week 3 I was able to do the internal/external rotation as well as the abduction and flexion without support from my strong arm. I believe I have full ROM back with minimal pain, just feel tight/weird. Week 3 I also added in some ROM barbell moves with PVC pipe. I do sets of 10 slow bench presses/bent rows/OHP with the PVC. Minimal or no pain with all these movements.
2 Likes
So today was my first day getting motivated to get up and at it again, the start of week 4. Up at 4am workout at 5am.I did all my ROM PT and added a few sets of light band pull-aparts at the end. Took 30ish mins, then Workout today was.
Legs:
10x50 Air Squat
3x Failure Roman Chair back Ext.
This took another 30ish mins.
After work planning to hit all my ROM PT again
2 Likes
This morning I completed all my ROM PT, then hit some shoulder strength PT.
-Band Pull Apart 3x25
-Internal rotation 3x15
-External Rotation 3x15
-Shoulder Flexion 3x10
-Shoulder extension 3x10
-Shoulder Adduction 3x10
Superset:
-High Inverted row/High incline Pushup 3x15
Everything felt good and it feels good to do some light resistance training. Planning to do all ROM PT after work again
2 Likes
Wednesday:
Shoulder ROM PT
Legs:
-Leg ext./Leg curl 3x15
-Leg press 5x15
-Roman Squat 50reps in 3 sets
1 Like
Thrusday:
ROM work for 30 mins
-Band Pull Apart 3x25
-Internal rotation 3x15
-External Rotation 3x15
-Shoulder Flexion 3x10
-Shoulder Extension 3x10
-Shoulder Adduction 3x10
-Shoulder Abduction 3x10
Superset:
-High Inverted row/High incline Pushup 3x15 (I changed the angle today to make these more difficult. The inverted rows felt great, but the pushups I had to reduce ROM some because of discomfort in the AC Joint when chest touched the bar. Im trying my best to take it slow and not cause too much pain and extend my recovery.
Planning all ROM after work again.
1 Like
Friday:
ROM work for 30 mins
-Band Pull Apart 3x25
-Internal rotation 3x15
-External Rotation 3x15 Side lie with DB today which felt fine
-Incline Pushup 3x15 was able to go full ROM today
-Assisted pullups 3x10 felt good just weak.
I got a Safety Squat Bar today, so I can get squats back in my leg day programming. I don’t mind the calisthenics or leg press/hack squat but I always feel like squats are king.
1 Like
Saturday and Sunday:
I just went through all my ROM work 1 time each day.
Monday:
-Shoulder ROM work
-DB External 3x10
-Band Internal 3x10
-Pullapart 3x20
-Flexion 3x10
-Ext. 3x10
-Adduction 3x10
-DB Abduction 3x20
Superset:
-Ring assisted pull-up/ Knee Pushup 3x10 (super happy with the knee pushups today)
-Kneeling “Dip” with band 1x25
1 Like
I also plan to use my hand gripper during the day for 3-5 sets, and complete all ROM again after work
1 Like
Tuesday: First leg workout with new SSB.
Warm up: 5 min jump rope, leg Ext./Curl 1x25
-SBS 3x10
-SB good morning 3x10
- Bulgarian Split squat 3x10 ea (went fairly light to asses shoulder tolerance to holding weight)
-Super set: Leg Ext./Curl 3x15
Will be running through all ROM work at 10am then 2pm today
1 Like
Wednesday:
-Shoulder ROM work
-DB External 3x10 went up in weight
-Band Internal 3x10
-Rear delt fly on incline 3x15
-Flexion 3x10
-Rope Pulldown 3x15
-Adduction 3x10
-DB Abduction 3x20 moved up in weight here as well
Superset:
-Ring assisted pull-up/ Knee Pushup 3x10
Will run through all ROM after work again
1 Like
So wasn’t around my computer for Thanksgiving weekend.
Thursday: Lower Body
Shoulder ROM work
3 rounds
-pistol squat x8
-lateral lunge x15
-box jump x 12
-backwards lunge x15
-Narrow Squat x15
-Single leg elevated glute bridge x15
Friday:
-Shoulder ROM work
-DB External 3x10 went up in weight
-Band Internal 3x10
-Band Pull Apart 2x25
-DB Abduction 3x20 moved up in weight here as well
Superset:
-Inverted Row/ Knee Pushup 3x10
Saturday/Sunday I only did my ROM work
Monday:
-Band Internal 3x15
-Dumbbell side lie external 2x15
-90/90 external with band 2x10
-Band Pull Apart 2x25
-Side lateral 3x20 (moving up in weight again)
3 rounds
-Inverted Row overhand x10
-Inverted Row overhand (widex5, shoulderx5, narrowx5)
3 rounds
-Inverted Row underhand x10
Inverted row underhand(widex5, shoulderx5, narrowx5)
Tuesday: Lower Warm up: 5 min jump rope, leg Ext./Curl 1x25
-SBS 3x10 went up in weight
-SB good morning 3x10 went up in weight
- Bulgarian Split squat 3x10 ea went up in weight
-Super set: Leg Ext./Curl 3x15
Was able to push pretty hard today
Will be running through all ROM work at 10am then 2pm today
1 Like
After my 10am ROM session today I did some DB pullovers laying across the bench with just 5# to work deeper ROM these felt good. Followed up with rope pulldowns to work the other half of that movement pattern, I was able to move some weight on these and it felt good. Lastly I hit 3x10 shoulder press with the 5# just to see how that felt. No pain with any of these movements.
1 Like
Wednesday:
-Shoulder ROM
-Band Internal 3x15
-Dumbbell side lie external 2x12
-DB External 90/90 (off knee) 2x15
-Band Pull Apart 2x25
-Side lateral 3x25
-Face pull 2x25
3 rounds
-Knee Pushups x10
-Incline Pushups x10
-Plank x30sec
-Side plank 3x15sec ea
Pushups felt pretty good today
1 Like
Thursday:
5 min jump rope warmup
3 rounds
-Pistol squat x5
-Side Lunge x20ea
-Lunge x50
-Split Squat x16ea
-Squat x40
-Wall Sit x60sec
-Box jump x15
10am and 2pm ROM sessions today planned
1 Like
After 10am ROM work I decided to see how bench press was feeling with the 45# bar. Hit 2 slow sets of 25 pain free so this felt great psychologically.
1 Like
Friday:
-Shoulder ROM
-Band Internal 3x15
-Dumbbell side lie external 3x12
-Band Pull Apart 2x25
-Side lateral 3x25
-Face pull 3x25
-Rear delt fly 3x20
-Cable “Dip” 3x20
-Chins 3x10 (first time doing actual assistance free chins since the injury)
1 Like
Saturday and Sunday just ROM work to stay loose.
Monday:
-Shoulder ROM
-DB pullover 3x10 (slow with deep stretch)
-Pull apart 2x30
-Side lie External 2x12
-Prone 90/90 external 2x15
-Band Internal 3x15
-Lateral Raise 3x15
-Rear Delt Fly 3x15
(went up in weight on both of these as I’m able to start pushing the movement without pain)
-Cable “Dip” 3x20
-Bench press 1x25
-Incline Pushup/Inverted Row 5x 5 wide, 5 shoulder width, 5 narrow
-Pike Hold 1x60sec No pain, but this still feels unstable
2 Likes
Tuesday: Lower
-5 min jump rope
-leg ext/curl 1x25
-SBS 3x10
-SB good morning 3x9,8,8
-Bulgarian Split Squat 3x15ea
Planning 10am and 2pm ROM sessions, and I may try out the bodyblade for shoulder stability after ROM work
2 Likes