Holy crap I’ve got catching up to do. I’m with @simo74 that it sounds like you’ve got the green light to push yourself and @cdep89 that just getting motion back early is key. It tends to be when folks baby their injuries forever that they get a bunch of scar tissue (and obviously atrophy) and then they are limited forever. Don’t get to “bad pain” (like when it’s sharp or makes you nauseated), but otherwise I think you’re safe to force yourself through normal ranges.
@FlatsFarmer Matt Wenning was coming in to be the strength coach at my college as I was graduating. I didn’t know him or anything, but he definitely showed up looking cool like a Westside powerlifter. Then I think he set up all the gyms at the Ranger battalions a few years later. I don’t remember for sure that it was him, I wasn’t familiar with these names, but I think it was (this was around 2009 I think?). Whoever it was took everyone through an incredible transition where they moved to pretty serious strength training - the gym at Benning looked like a warehouse powerlifting gym, it was great. Just kind of cool how broad a range he’s had.
Oh, that reminds me! I should add that one of the best things for range of motion is putting both your hands down flat on the arm of a sofa (or even better into a quadruped position on the floor and leaning into it). You can even swing a bit (in the ROM you are comfortable with) to get some blood pumping to warm them up before trying to work on the bit extra that might cause pain. You’ll find hospitals seem to recommend the prayer stretch but for me it was awful and far too easy to go into too much pain too soon, and an awkward angle. Your experience may be different but the prayer stretch was a nightmare for me - my physio recommended the other way and I actually saw progress.
If you’re not at the point that you can have your hands flat in any arm position, use and remove towels to angle your wrist to pain-free positions with the aim to do it without them over time.
24th November 23 Broken Wrist Week 8 Creeping Death
The one you’ve (i mean me) have all been waiting for…The Gun Show!
To warm up
Incline Smith Bench & Rack chins
Then
Individual cable pushdowns - slow reps
5 weight each side
x 12
x 12
x 9
x 8
DB Bicep curls againt wall (nice and strict)
6kg DBs x 12
8kg DBs x 12
10kg DBs x 10
10kg DBs x 8
OH cable Tricep Exstensions
5 Weight each side
x 10
x 7
4 weight
x 12
x 12
Hammer Curls
12kg DBs
x 12
x 12
x 10
x 10
Cross bpdy tricep exstensions
1 weight
x 15 + 15 partials
x 15 + 10 partials
x 11 + 7 partials
x 9 + 6 partials
Cable Curls
2 weight
x 12
x 12
x 12
x 12
Need to get a proper arm plan as i always find progression on arms hard to manage as you can’t keep going up and up in weight and i find my form can quite easily get quite poor.
I want bigger arms and yet i never train arms directly for extended periods. This changes as of today!!
Yeah, that’s him. And since working with the Army, he’s been training the firemen at a few departments up there in Ohio. So he’s got experience keeping middle aged guys fit for duty too.
28th November 23 Broken Wrist Week 9 Creeping Death Week 2
Push Session
HS Chest Press (4 sets of 10 needed)
30kg Each side
x 10 x 10 x 10 x 10
Incline Smith Press (3 x 8 ramping sets)
50kg x 8 55kg x 8 60kg x 7
HS Chest Press (cluster set) - 45 seconds rest
30kg Each side x 8 x 5 x 4 x 4
Pec Dec (3 sets of 8) with 1.5 reps for each rep
54kg x 8 x 7 x 5
Reverse fly (4 sets of 20) - struggled on this today
40kg x 20
35kg x 18
33kg x 17
33kg x 13
HS shoulder Press (4 sets of 6)
37kg x 6 x 5 x 4 x4
Single Arm Tricep Pushdowns (4 sets of 10)
4 on machine
x 10 x 10 x 10 x 9
DB Skull Crushers
10kg DBs x 12
10kg DBs x 5 (finished 5 more reps with 8kg DBs)
8kg DBs x 9
8kg DBs x 9
Had an enormous pump after this workout, felt like a giant and was going to take a photo for my ego but alas on camera i looked chubby and not massive so i didn’t bother
I, too, love the Meadows programs my brother, I can not lie! Great work bouncing back from this injury. Is this Creeping Death I that you’re doing? I’ve got that on my Christmas list, so if that’s what you’re doing, I should try not look at the exercises too much so I don’t spoil it for myself lol- You are definitely putting the “Creeping Death” back into the “All for the Pump - Creeping Death 2” as you’ve very appropriately named your log!
It is creeping death 2 i’m running but don’t worry about looking at the exercises as i’ve changed quite a lot due to my wrist. So no barbell or dumbbell (apart from light arm work) movements.
What are you running at the moment? I’ll look your log up!
Love the Meadows progressions and what not though, just classic programmes that i enjoy so much!
Classic! I ran Creeping Death II during my cut in the Spring and early summer. Loved it! Smart finding ways to work around your injury to keep making progress. That’s definitely the way to do it!
I’m running High Evolutionary right now. Just finished up Week 1. Really awesome first week. Definitely enjoying the lower volume, high high intensity nature of it! I also love the way he does progressions! Always pushes me damn hard
