Shit, I really like this idea.
I’m on board with team rest-pause.
I don’t like the intentional slowing of the able-sided to suit the capability of the less-able side, but I never considered there to be a better option.
3 Likes
7th November 23 Broken Wrist & hand programme - Week 6
Leg Day
-
Squat Machine
120 x 8
120 x 8
120 x 8 -
Leg Extensions
35kg each side x 10
35kg each side x 9
35kg each side x 8
30kg each side x 7 -
Seated Hamstring Curl
68kg
x 12
x 7
61kg
x 10
x 8 -
Single Leg Press
85kg
x 8
x 8 -
Calf raise on leg press
85kg
x 15
x 12
x 12
Felt more motivated this morning but think that was maybe due to getting a lot more sleep that i needed.
5 Likes
Yea i think i’m ready to switch up routines when i’m back. Thinking i might do a Meadows PPLA as i keep saying i need to build my arms but don’t actually give them a day and focus on them. That has to change!!!
4 Likes
9th November 23 Broken Wrist & hand programme - Week 6
Back day- Just working my Left side
-
HS Lat Row
50kg
x 8
x 8
x 8 -
HS Pullover Machine
40kg
x 12
x 12
x 9
x 8 -
Shrugs (on calf raise Machine)
75kg
x 12
x 10
x 10 -
Hypertension
x 10
x 10
x 10
x 10 -
High Cable Row
x 15
x 10
x 10
Just getting the work in, really tempted to try my right wrist with some weight machines but also thinking i should probably weight to see the doctor next week.
5 Likes
10th November 23 Broken Wrist & hand programme - Week 6
Chest & shoulders day
-
Chest Press Machine - left side only
40kg x 8
40kg x 8
30kg x 10 -
HS Overhead Press - Left side only
40kg x 6
30kg x 12
30kg x 10
30kg x 8 -
Lat riase machine - both sides
35kg
x 12
x 10
x 10 -
Pec dec - both sides (with some modification)
54kg
x 15
x 12
x 12 -
Abs - Leg raises on dip station (with arm rests)
x 12
x 12
x 10
x 10
4 Likes
Thinking when I’m healed I want to focus on:
Arms, traps/upper back and abs. Not sure if that’s too much of a focus but will try doing the following:
Monday arms/ traps/abs
Tuesday legs
Wednesday off
Thursday back (including traps) & biceps
Friday chest/ shoulders & triceps
I’ll probably use a meadows programme for the base of this and I need to decide on the progression model as well.
That’s my thoughts for today. Have a good weeekend all.
6 Likes
13th November 23 Broken Wrist & hand programme - Week 7
Upper Body
-
Chest Press - left arm only
40kg x 10
40kg x 9
30kg x 12 -
HS Lat Row - Left arm only
45kg x 10
45kg x 9
35kg x 15 -
Shoulder Press - Left arm only
40kg
x 10
x 8
x6 -
High cable row - left arm only - struggling with form on this to make sure i get my upper back
21kg
x 10
x 12
x 10 -
lat raise machine - both arms
35kg
x 8
x8
x8 -
Pec Dec - both arms trained but only did one at a time
54kg
x 15
x 12
x 9
Actually enjoying being in the gym right now even though i’m only doing some random stuff.
Also on the HS row, i did a shrugging movement at the end of the rep, not sure if this is correct form or not but i wanted to make sure i got the full range of motion on the row for my back and what not. I’ll see how this goes.
5 Likes
14th November 23 Broken Wrist & hand programme - Week 7
Lower body
-
Squat Machine
120kg
x 10
x 9
x 8 -
Leg Extensions
35kg
x 11
x 10
x 10
x 9 -
Kneeling Ham curls
40kg Each side x 10
45kg Each side x 10
50kg Each side x 8
50kg Each side x 8 -
Seated Ham curls
61kg
x 12
x 11
x 10
x 9 -
Single Leg press
85kg
x 8
x 8 -
Calf raises on leg press
95kg
x 15
x 14
x 12
3 Likes
My go to is always to run rep-ranges. How you want to accomplish that is subjective, but I like single progression and double progression methods. Triple progression just seems like wasted volume IMO.
Anything that hits those last 5 reps to failure, ideally the last 2, is a winner in my book.
1 Like
Soooooo went to the hospital today. The doctor decided my wrist is all healed (although they didn’t X-ray it).
No advice on when I could lift or anything like that, no physio or exercises provided.
Terrible service in general.
So the ligaments need physioed which I’m going for privately. But no idea when I can actually lift with it. The only thing the doctor said was that your wrist will tell what you can do or not.
2 Likes
sounds like ‘play on’ to me
1 Like
Regularly do wrist circles if you can (within your own tolerance) to encourage blood flow. Many wrist ligaments are notably slow to heal because they simply don’t receive much blood. You need to aid that as much as you can to force recovery. Buy a small flat resistant band and do pulls in all directions, 3x15-20 (start with what you can tolerate at an intensity you can manage, don’t be stupid or try to rush things. It’s important to start slow) . Radial and ulnar deviation (right and left) was most important to me. When I figured out where the pain most was, improvement happened fast. The wonderful thing about those resistance bands is you can play to what your body will allow and do the tiniest of microloads each day just based on where you hold it with your good hand.
When you feel comfortable, time to incorporate wrist wraps and start with just the barbell if you can handle it. Add 2.5lbs each session every other day and see how you get on. When you’re feeling a bit stronger and more confident try removing the wrist wraps on the “warmups” and even try some really light dumbells. This is where I’ll repeat what was said to you “Your wrist will tell you what you can do or not”.
If grip is a problem, there are some awesome inexpensive rehab boxes on Amazon that have some great things in them, including something that you can increase the resistance on from 1kg all the way up to 60kg.
I completely messed up my wrist ligaments as you know, but as soon as I actually got patient and consistent, that’s when things actually started moving fast. I feel 100% in my wrist now and to be honest, it might even be stronger.
I worked with a physio and absorbed an obscene amount of information as I crawled out of the depression caused by my own wrist injury. Any questions you have, if I feel I can add legit value in my answers, I would be happy to offer as much advice as I can.
2 Likes
16th November 23 Broken Wrist & hand programme - Week 7
Well i went this morning thinking i was just going to work my left side but when i got to the gym i just wanted a normal workout.
So i kept my splint on and then worked each exercise up and stopped before i got pain.
Was this silly? maybe but i just want to be back normally lifting.
Back Day machines only
-
HS Lat Row
10kg each side x 10
20kg each side x 15
20kg each side x 25
25kg each side x 12
30kg each side x 12 -
Seated Cable Row
35kg x 12
42kg x 10
49kg x 0 -
Shrugs (on calf raise machine)
85kg
x 12
x 12
x 9 -
Hypers
x 11
x 10
x 10 -
Lat pull down
42kg
x 12
x 12
x 10 -
Leg raises
x 10
x 10
x 8
x 7
4 Likes
Cheers for the info, i actually have very little movement at all in my wrist which ins’t good. I’ll start doing those exercises though and i’m booked in to see my physio in a couple of weeks.
1 Like
Reintroducing mobilization is the most important thing right now. Don’t let impatience cause a potential setback. Only you can judge if it was stupid, your body will let you during or the day after.
When it comes to the seated row though, I don’t know what grip you’re using but the V-Grip caused me pain because involuntary wrist flexion can likely happen at the top of the movement. A straight bar will solve that.
17th November 23 Broken Wrist & hand programme - Week 7
Push Session
Just took it steady today and worked up the weight on most exercises just to test where i am with things on the wrist. Good session though.
-
HS Chest Press
10kg each side x 12
20kg each side x 8
30kg each side x 0 Just felt like too much pressure on the wrist
20kg each side x 12
20kg each side x 12
20kg each side x 10 -
HS OH press
15kg each side x 8
20kg each side x 10
30kg each side x 9
30kg each side x 8 -
Lat Raise Machine
35kg
x 12
x 12
x 10 -
Pec Dec
54kg
x 8
x 8
x 7 -
Smith Incline Bench
10kg x 12
30kg x 10
50kg x 8
3 Likes
I messaged my physio and she sent me some exercises etc. to do before i go in and see her in a couple of weeks which is good but it made me realise how important getting the movement back is as i literally have about a quarter of the movement compared to my other arm.
On the seated V row i use a massive V bar to get better depth but it didn’t hurt my wrist at all although i did wear my splint for the workout and did for my push one as well.
2 Likes
20th November 23 Broken Wrist Week 8 Creeping Death
To keep things simple i’ve started back on the Creeping Death programme (modifying where i need to) but using it as the backbone of my training while i’m in limbo.
Pull Day - With splint on
-
HS Row
47kg each side x 4 (too heavy)
40kg each side x 8
40kg each side x 8 -
Lat Pul Down
42kg x 8
49kg x 10
56kg x 8 Couldn’t find the correct weight on this exercise -
HS Pullover Machine
40kg each side
x 10
x 10
x 10 -
Shrugs on Calf raise machine
85kg
x 12
x 12
x 9 -
Hypes
5kg Plate
x 8
x8
x8 -
Leg Raise
x 10
x 10
x 10
x 10 -
Preacher curls
0 on the machine
x 10
x 10
x 10
Movement hasn’t great so did this more to get some blood flow into the area
- DB hammer curls
8kg DBs x 8
10kg dbs x 8
12kg dbs x 10
12kg dbs x 8
Enjoyed being back on Creeping Death and enjoying my recovery.
4 Likes
21st November 23 Broken Wrist Week 8 Creeping Death
Push Session
-
Machine Press (slight incline)
30kg each side
x 8
x 8
x 8
x 8 -
Smith Bench - Explosive reps
50kg x 6
55kg x 6
60kg x 5 -
Machine Press - Rest Pause
30kg each side
x 8, 6, 4, 4 -
Pec Dec
54kg
x 8
x 8
x 8 -
Reverse Fly
40g
x 15
x 15
x 15
x 11 -
HS Shoulder Press
35kg each side
x 6
x 6
x 6
x 5 -
HS Dip Machine - one arm at a time
20kg
x 10
x 10
x 8
x 8 -
HS Tricep machine
4 on machine
x 12
x 12
x 12
x 12
5 Likes
23rd November 23 Broken Wrist Week 8 Creeping Death
Legs
-
Seated Hamstring Curls
68kg
X 10
X 9
X 7
X 8 -
Squat Machine (was supposed to do 5 sets but went too heavy so called it a day after 3 sets)
Ramping up sets
160kg
x 6
x 6
x 6 -
Split Squat set of death of a leg press (but still using split squat form)
65kg x 8
75kg x 8
85kg x 8
85kg x 8 (8 second hold) then 65kg x 5 -
Calf raises on leg press
105kg
X 10
X 10
X 10
X 8
X 8
x 8 -
Stiff leg deadlift
Didn’t have time – will try doing these tomorrow
Triceps have been killing the last two days (which is good i guess). Considering how small my triceps are, they struggle to recover for exercise much more than most of my other muscles.
6 Likes