I know exactly what you mean about the fear, I have it all the time. I used to wonder when you heard a football announcer talking about a running back who just came off of knee surgery running tentatively and never being the same. Now I know, you just wait for the damn thing to give out on you again, don’t trust your own body!
Do you, or anyone for that matter, have a list of closed chain movements? I googled the term and I got plenty of hits on what it is but not allot of descriptions. My doc has me doing assisted push-ups and Swiss ball pressing but that is hardly a work out, lol.
Push ups is the only thing i can think of, but for variation, set up a bar in the rack at various heights, and set up bands around yourself and the bar, so you get some added tension. dips would be a closed chain movement as well, you can start by doing bench dips if you need to. i also like basket ball pushups when i was still throwing competitively.
Thanks Mike, I talked to EC who broke it down for me pretty simple;
Start of EC quote here [b]A closed chain movement for the upper body is anything that has the hands fixed while the torso moves. Examples would be push-ups, pull-ups, etc. Conversely, a bench press or lat pulldown would be open-chain.
Closed chain tend to be better for shoulder stability, and given that the long head of your triceps crosses the shoulder joint, it’s a good start for you. [/b]
So I guess until it gets stronger I’m stuck to the weenie training…
20 Aug 2007
Hand Bike - 15 minutes on level 7
Swiss Ball press downs - 15 minutes left hand
Push ups - 10x10
a1) Mini-band press downs - 5x15 both arms
a2) Bench assisted close grip bench.
BP - 3x10@135 (* Yes, I was able to put a little weight on it)
Incline Flyes - 3x10@40
Cable Cross overs - 4x10@50
Swiss Ball roatatins, Push Up’s, Crunches.
I think I had a break through today. The band press downs felt light and easy on the bad arm for the first time. I put the 135 on the bar and it felt light and easy as well. I think next week I will fall back into a Modified westside template. Bring in some floor presses and high board work, but light, really light!
Looks like the rehab is coming along well Colin. Best of luck to you, but carefull not to hurt it again. Ladies in PT nagged me to death about tearing the tendon loose again, after I had a similar surgery on L. biceps tendon. Keep up the good work! DZ
Hey Thanks DZ! I apprecaite the comments. I was starting to think I was yelling in an empty room here!
I have had a couple of scary moments in the rehab where I pushed it to hard but I have been pretty lucky so far. It is hard to hold youself back when you just want to get right back to lifting heavy shit!
Starting to push it harder now. No pain, other than normal *Shit that hurts kind of stuff. Nothing sharp or so disabling I had to stop. I have another appt on the 11th so I’m hoping he will turn me loose then!
Close Grip Bench - 1x10@135, 1x10@160, 1x8@160, 2x10@135
a1) Bench assisted Push ups - 3x15
a2) Behind the neck DB press - 3x15@15
Front Plate raise - 3x15@45
RC DB raise - 3x15@25 each arm
Purple band pull aparts - 3x20
The arm felt great! Can’t wait to see the doc tommorow so he can turn me loose. I bought a elbow sleeve from APT this weekend getting ready to start pushing it. In case you don’t have them APT makes the best Kick Ass lifting straps on the market. They are having a good deal going on now check it out by googling APT Pro wrist straps…
The surgeon gave me a thumbs up with the recovery. However he was not pleased with me pushing the envelope with the bigger weights. (I was supposed to be doing closed chained bw movements)He asked me to stick to more higher rep sets for at least another 8 weeks.
I have been training with a modified westside template for so long, I just gravitate to it. So I’m thinking I should be searching through EC’s articles and going back and fixing some thing I should have fixed years ago.
My weight is sitting at 265 I could afford to lose some fat and drop closer to the 242 range. Lots of options, I just need to figure out how to spend the next eight weeks…
Colin,
Checked your thread out for the first time and glad I did.You and HT can compare notes and I can relate to Daddyzombie.I had a right bicep tendon tear in’86.Looks like your moving along well. Jimmy T
Thanks Jimmy! Looking at your workouts you wouldn’t know it now! Strong as hell!
Continuing in the 20 rep range, 30 seconds between all sets
Free squats - 4x20@135
A1) Leg Sled - 3x20@400
A2) Calf Raises - 3x20@400
Band Assisted Glute ham raise - 3x8@Green Band *I suck at these
Band Ham String Stretch, Lower Back Stretch, Foam Roller. My ankles are always hurting these days. It takes about 30 minutes of being on my feet to stop limping. I’m wonder if the DHEA & Pregnenolone could be causing it?
Weaker than a school girl. That’s funny! Feels that way sometimes though huh?
Nothin’ wrong with doing some higher volume for a while. Better that than back to square one. Nice looking workouts Colin.
Colored rehab bands and overblown beach balls-these were my “weights” for five fucking years. When I got done with them, I gave them to my Great Dane to eat. It was fun watching him tear them to shreds.