As long as I can rehab my shoulder!
Warmup: band internal/external rotator work, pullaparts, rhomboid work
took some more movements from the Diesel Crew shoulder rehab protocol
DB protractions: 2x15@25, 2x15@30
KB retractions: 2x15@12kg, 2x15@24kg
KB traction: 2x12kg, 2x24kg
posterior capsule stretch
facepulls: 2x10@50. Stopped due to shoulder pain
panora press (monster mini): 3x15
1-arm DB rows: 3x10@125
Db rev. flys: 5x10@25
hammer curls: 3x10@40
weight: 262
Merry Christmas! Hope you have a great new year,
Jack
Got a cold for Christmas, so didn’t train during the weekend.
Warmups: a bunch of stuff. band work, some light straight weight DLs.
DLs: 3@225 + 25c, 3@245+50c, 3@295+65c, 1@335+95c, 1@315+140c, 1@365+140c (PR)
Chain suspended SSB GMs: 3x5@170
GHR: 5x5
Weight: 265
Year end goals were: bench 300, squat 400, DL 500
Actual progress: bench 245, squat 365, DL 455
(variants: 2-bd bench: 275, DL 365+140c. Haven’t overloaded my squat.)
New goals: July 2010: bench 315, squat 405, DL 515
Good looking goals, mcl. Hope the cold is better.
Shoulder rehab: internal rotator band work, external rotator band work, rhomboid band work, band pullaparts
DB cuban rotations: 5x10@10
KB traction
capsule stretches
T-bar rows: 15@90, 10@135, 8@180, 6@225, 5@270, 3x3@315
seated barbell shoulder lockouts: 12@bar, 8@95, 8@135, 3x8@155
monster mini panora x 15
monster + micro mini panora 2x15
db reverse fly: 10@15, 4x10@25, 10@30, 10@45
weight: who cares
Tried a few neutral grip pullups. Felt really good, except at the beginning/end of the movement. I should still avoid them for a few more weeks. Had to be REALLY careful with the shoulder lockouts, too, for the same reason. I could tell I was weak; I was pretty unstable on the heavy sets. But it feels good to be adding some more volume and weight while rehabbing. I’m working under the rule: if it hurts, don’t do it.
2 more weeks to go with no pressing, and hopefully I’ll get a cortisone shot Monday.
Good work my friend. Get that shoulder healed, and get back at it. I think I have so many varying shoulder injuries that I don’t even remember what it is like to have good shoulders anymore.
warmups
SSB squats to 16" box: 8x2@170+green bands
SL sumo RDL: 10@135, 10@225
SLDL (conv.): 4x5@225
sled: 1x7 plates + 20 lbs
GHR: 5x5 (last set w/mini band)
Absolutely killed my posterior chain today, particularly the sled pull. Finally measured how far I’m pulling it: 200 yards.
Shoulder’s slowly healing. I’ve got more pain-free ROM, but certain motions (e.g., anything resembling a front raise) are still excruciating. I’m seeing the ortho tomorrow afternoon (and the chiro tomorrow morning for more adjustment, ART, and cold laser therapy).
Two more weeks, and if the anterior stuff is feeling better, I’m going to try some very light presses, either with DB or BB. Though the shoulder lock-outs on Thursday were, in hindsight, a stupid thing to do, even if they felt OK.
x2 on the shoulders-- rehab, prehab, habhab!
Doing well on the other stuff too!
band int/ext rotation
band pullaparts
band rhomboids
posterior capsule stretches
24kg KB traction x 5
inc db retractions 5x10@35
inc db protractions 5x10@25
db shrugs 5x10@55
small kb halos 5x10 (both directions)
panora press 3x15, monster + micro mini
db reverse fly 3x10@45
seated rows: 10@90, 5x10@140
spud abs 4x10@90
50 yd 5-plate sled rows
weight: 266
Good work Mark, hope the shoulder is doing better. It looks like you are doing all of the right things.
Jack
Nice work, mcl. That’s a lot of rehab work.
How’s the shoulder feeling?
I’m following the cycles of the Diesel Crew shoulder rehab. They’ve got a few motions that come too close to pressing movements (shrug-ups, pushup plus, etc.) that I can’t do yet due to pain, but I’m doing all the rest of it, and substituting as seems appropriate.
The combination of elimination all BB presses and focusing a lot on posterior work and direct shoulder rehab definitely seems to be helping (we’re about to start week 3 of my complete lack of pressing).
It’s weird…as the cuff heals, the pain moves to different locations, and changes in quality and intensity. Right now, anything resembling a front raise – even if it’s just trying to pull a blanket over – is excruciating. And it’s got an annoying tendency to cause me constant pain when I’m laying down, regardless of position, even if it’s neutral. So it’s been waking me up at night.
But I’ve got more ROM than I had 2 weeks ago, and most if not all of the pain I had in the rear has disappeared. it’s now squarely in the front, with a bit left over on the side. Pretty much the opposite of what it was two weeks ago, when it was excruciating on the back and side.
The doctors told me that as each area heals, other areas will start hurting, and it’s normal. I just wish this particular area would hurry up, because although the pain that I initially had was worse, it only hurt if I moved into it. Right now, it hurts no matter what I’m doing.
I’m still hoping to start easing myself back into pressing in two more weeks, which’ll be a deload week, and a good time to do some really light, controlled presses. Then, I have 4 weeks until my first meet. Hopefully I can work my way back up quickly and be able to put up at least a 225 bench, which is about 90% of where I was prior to the injury.
(If I can get a 225 bench on the boards, there’s still hope for a 1000 lb total, since I’m pretty sure I can pull at least 450, and squat 325. I was sort of hoping for another 20 lbs on my bench by then, which’d give me a bit more leeway on the other two lifts, but I’m afraid I’ll have to be really conservative with my bench attempts lest I re-injure myself.)
don’t know if I mentioned this before, but I did in my rotators a couple of years ago. Trying to bench a shitload elbows out raw, go figure. 18 months ago I couldn’t touch 225 w/o pain. What really helped, in addition to all the regular rehab stuff, and icing, was db presses super light for high reps. Again, maybe I said this before, but it helped me a lot. And maybe, just maybe, buy a single ply shirt two sizes too big to ease your way into pressing. It will give you just enough shoulder support to make those bottom two inches less painfull.
That is a massive amount of rehab work dude, good job.
Saturday’s video:
My first rep looked like crap. Wasn’t pushing my knees out.
(No Sunday video, because rehab is boring and not recorded. 
)
[quote]PeteS wrote:
don’t know if I mentioned this before, but I did in my rotators a couple of years ago. Trying to bench a shitload elbows out raw, go figure. 18 months ago I couldn’t touch 225 w/o pain. What really helped, in addition to all the regular rehab stuff, and icing, was db presses super light for high reps. Again, maybe I said this before, but it helped me a lot. And maybe, just maybe, buy a single ply shirt two sizes too big to ease your way into pressing. It will give you just enough shoulder support to make those bottom two inches less painfull. [/quote]
Yeah, my chiro independently mentioned trying this tomorrow night (the light weight pressing). I could probably borrow a large shirt from Brad or SMR, or maybe Bill’s got one that’s too big lying around.
Then again, I’d have to learn how to do a shirted bench first. Or would it be loose enough that I wouldn’t have to worry about that?
You could just work board presses and avoid the extreme range of motion. Should do the same for you as a shirt. I’ve had good results from that when my shoulder was jacked up.
[quote]DaCharmingAlbino wrote:
You could just work board presses and avoid the extreme range of motion. Should do the same for you as a shirt. I’ve had good results from that when my shoulder was jacked up.[/quote]
problem is that I’ve got pain at lockout, too.
I just got back from the ortho, and he gave me another cortisone shot. Hopefully this time I won’t waste it.
I’ve been thinking, and I think I’ll skip trying any pressing tomorrow, even just the bar. With the cortisone shot, it’s too easy to move into an area where I used to have pain, and I don’t want to risk wasting this shot like I did the last one. I want to give it every chance to have maximum effect.
I’ve stopped all pressing for at leat two weeks now because of my left shoulder pain. Good luck with yours.
SSB squat to 14.5" box + pad + purple bands: 5@170, 3@260, 2@310, 1@350, 1@370 (PR), miss@380, 3@250
chain-suspended SSB GMs: 5@150, 5@200, 4x5@210
GHR: 5x5
Previous SSB squat PR was 350 straight weight, no box. So that’s a pretty big PR.
Weight: 266
EDIT: Apparently I can’t do math. Weight edited.