Sorry to hear about this Burnesy. I was really looking forward to seeing your numbers in November. I am sure this is just a minor setback. Lots of time to compete.
Let us know what you found out.
Well I saw the physio on Tuesday. Pretty much what I expected. A bit of soft tissue damage to the front of my shoulder. Had a bit of ultra sound work and some massage, not the pleasant type.
Prognosis is rehab work with bands for this week, add swimming next week, light dumbbell work week after that. Flat benching is absolutely out for a while as that is putting pressure on the joint in the plane it dislocated. I think light Overhead presses will be okay in a couple of weeks. She also advised holding off on heavy deads/cleans for a few weeks also.
So looks like I get to play on some machines and with the girls dumbbells for the next month till all feels a bit better then slowly work back to heavy stuff hopefully back to where I was by the New Year.
Squats depend on how my shoulder feels in that position on the bar, most likely light front squats for a while. I am allowed to go heavy on the leg press.
So unfortunately I�??m out of my comp for November, and to make things worse my belt arrived on Monday and it just gets to sit on the shelf for a couple of months 
Thanks for the support. I�??m looking at it as positively as I can, given I can�??t go real heavy I thought I�??d use the next two months to try and lean up for our summer a bit.
Burnesy
Really sorry about your encounter with mortality. Sounds like you have a solid recovery plan, so here’s to a speedy recovery. Best of luck Burnsey.
Just finished rehab session with bands then 20 mins on the bike. Shoulder still bloody tender. Was hoping to get in for a swim but realised it is still too sore/unstable for that. Maybe those Physio’s do know what they are talking about. Will stick with the plan and aim for swimming next week.
Burnesy
Hope all goes well with the shoulder. Take it slow. The heavy deads and cleans will still be there after your rehab.
The New Year will be here before you know it, Burnsey. In the meantime it is lucky you can do leg and lower back work and by maintaining overall strength I bet you will quickly be good to go again. I suppose you could even use a squat belt if putting the bar on your shoulders is contraindicated.
Sorry about that setback B…but congrats on those recent PRs. Take it easy and look forward to more PRs when that shoulder heals.
Quick update.
I’ve been being a good boy and doing my band rehab each day for the shoulder, slowly getting better.
Have upped my cardio on the bike and rower. No pain from rowing so that is good. Am doign ab work also for the first time in ages, cause it is something else that doesn’t hurt. Have lost 2kg in a week so that is sort of working, just hope it is mostly fat.
Also discovered yesterday that i can do pull-ups with no pain also. Push-ups are a bit sore so benching is still definately out. Did some overhead pressing also with no pain/discomfort. So things looking up.
Still can’t do back squats as shoulder doesn’t want to get put in that position, so going to look at front squats. With those plus some of the other exercises above I have the makings of a full body session 
Seeing the physio this afternoon so will see what the professional thinks I can do.
Still doing all the above with light weights, except the pull-ups although if I keep losing weight they will be light weight soon enough.
Burnesy
Nice to hear your on the mend. Sure hope the PT will let you do front squats.
Good to hear that you are working “around” the injury Burnesy. Long term success in this endeavor means finding ways to stay with the training while allowing yourself time to heal.
With the exercises that you mentioned, you should probably look at some of Chad Waterbury’s full-body routines. I am sure you could figure out a good full-body routine from one of his programs.
Looks promising, Burnsey. You might well come out of this better than you went in, long term. With pressing and pull-ups you’ve got the upper body covered pretty well for the circumstances.
Thanks again for the support.
Haven’t been posting my rehab stuff as it is pretty boring, lots of band work, stretching within limits and last couple of days swimming. Have been playing about on the bike and rower also and chucking in some pull ups at random times of the day.
Today actually headed back to the gym with a modified CW TBT workout. See I do listen to suggestions, thanks again. Took things very easy and didn’t try to go heavy at all, deinately working my way back slowly. i d think that doing some of the technique focussed exercises i’ve put into my program (front squats and the like) which I normally brush for heavy replacements will do me the world of good. I’m trying to be positive. Having said that I don’t like lifting girly weights, today I lifted girly weights, but at least i’m back.
Today,
Standing Military press
3 x 5 @ 40kg
Seated Cable Rows
3 x 5 @ 70kg
Front Squats
3 x 5 @ 40kg
Hang Cleans
3 x 5 @ 50kg
DB Hammer Curls
3 x 5 @ 20kg dumbells
Tricep Press Down
3 x 5 @ 32kg
Shoulder feels okay after, no noticable discomfort. I’ll try to give it a cold pack when I get home and a bit of a massage if i can sweet talk the other half.
Burnesy
Glad your shoulder is coming along.
Good to see that you are still training Burnesy. Live to fight another day…
Looks like you have been good about rehabbing so far, and it is working for you; keep it up.
good luck in the rehab. what i wouldnt give for a dinky di meat pie right now.
It is difficult to not hit the big weights even when you’re injured.
Do the militaries hurt your shoulder? I was reading that doing reverse grip militaries is easier on the shoulders.
Ditto the above sentiments.
Patience is a virtue-- listen to your body, bro. No rush, this I know, because my body tells me so 
[quote]wasBr0k3n wrote:
good luck in the rehab. what i wouldnt give for a dinky di meat pie right now.[/quote]
Just had one…for breakfast.
[quote]ecogenx wrote:
It is difficult to not hit the big weights even when you’re injured.
Do the militaries hurt your shoulder? I was reading that doing reverse grip militaries is easier on the shoulders.[/quote]
I thought they would but luckily no pain or discomfort at all, not complaining. Reverse grip sounds a good way to find a challenging load with less actual weight, will keep in mind also.