Reminds me of a guy caught on camera at a ball game here in the states that couldn’t open a water bottle.
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That would be devastating 
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Yes it would.
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Back at the physio this morning. He had the imaging report and reviewed the images. Pretty clear where the issue in the muscle was. Both attachment points were good though, just a little aggravation / tendinitis showing in one of the tendons.
He was happy with the report and confident that we can start slowly loading the muscle again. I will start with some dumbell bench press this week and increase the weight over the next 2 weeks, also adding some light flys next week for a loaded stretch (but not too far). Also got to keep working on the shoulder rotator cuff exercises.
Happy with the plan, pretty confident I will come back stronger.
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Friday 15 Nov - week 1
Dumbell bench press
Work Up slowly to 15/20
10kg x 10
12.5 x 10
15 x 10
17.5 x 10
All felt pretty easy and no pain. could have done lots more but slowly does it.
RDL
Bar x 10
60 x 5
100 x 3
140 x 10 x 3 sets
Holy hamstrings Batman !!!
Pendlay row
60 x 5
90 x 5 x 3 sets
Good solid pulls, speed was nice.
Cable row
160 x 10 x 3 sets
Love this cable machine. So old school.
Lat pull downs (palms towards me, like a chin up)
72 x 8 x 3 sets
Lying tricep ext
35 x 12 x 3 sets
Clockwork reps. Great pump.
Shoulder / chest rehab
3 mins both sides
Very happy with tonight, great to be benching pain free even if it is light. The rest was all just bodybuilding.
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Solid win. Glad there is improvement.
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Thanks @unicornsandrainbows that means a lot. The pressing felt really good so I am hoping the Forced de-load means I’ll come back stronger. Like a new man
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Picked up a new car in the week today was car detailing day. Spend 9 hours cleaning in 34C heat(93f). Totally wrecked now but it was deff worth it .
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Love it, looks like bones after one meal for Homer the Barbarian.
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Nice bit of kit that, had a couple when I worked for them and always thought they were a really decent motor.
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Lovely looking English car that!
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Monday 18 Nov - week 2
Deadlift
Bar x 10.
60 x 3 fast
100 x 3 still fast
140 x 2 - double overhand speed was good, felt easy
Add belt, no straps, mixed grip
160 x 2
180 x 3 x 5 sets (396 lbs) - RPE 7, 7, 7, 8, 9 (proper strain on the last rep)
All felt heavy but moved ok.
@wiseman83 This may sound funny but today I worked out that when it is feeling heavy and slow I just need to pull harder !! I know that sounds crazy but as it slows down I have a tendency to slow down also and almost stop pulling. Worked out that if I double down and pull haaaaaarder the bar just keeps moving without slowing down. I am pretty stupid for a clever old bloke.
Db supported row
30 x 3 sets - 10, 10,
SS
Tricep overhead cable ext 2 hands
13 x 3 sets - 12, 15,
Dumbell bench press
3 sets
20kg - 8. 8, 8
Slow controlled reps.
Didn’t feel hard but could feel it a little in my right pec. All good though.
Hanging knee raise - did these hanging off the ball handles. Good grip test.
3 sets - 20, 20, 20
Shoulder / chest rehab
3 mins both sides
Happy with this session. Deadlifts were nice hard work, chest felt ok and the accessory work worked up a sweat and gave a good pump. Quality
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Made in England maybe but we won’t talk about who owns them . It is a nice motor though.
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Solid session. I’m very much a one set and done when it comes to deadlifting, there is something about it that beats up this lanky frame. And can relate to the “just pull harder”. Very much a simple, logical, but not really easy task!
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It is of course so obvious, but in the middle of a rep when the bar gets to your knees and feels like it is stopping the brain does funny things. Hopefully a couple of training blocks of heavy pulls pull will help to re-wire the brain a little.
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Wednesday 20th November- week 2
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 3
Add belt
120 x 2
140 x 6 - RPE 8,
140 x 6 - RPE 8
140 x 5. Lost balance forward on rep 5 had to use a lot of back
140 x 4. Way too much lower back
Solid squatting again this week. 1 rep more total than last week and really hard to work hard for it. I am taking that as a win.
45 degree Leg press (weight Is plates added does not include the machine)
120 x 5
160 x 5
200 x 3 sets - 5, 6, 8 - fk !
120 x 15. Fk again !
Proper hard work here. Good stuff.
Leg curls
36 x 12 x 4 sets
Shoulder / chest rehab
3 mins
Both sides
Very good lower body session.
Recovering with some chicken and potatoes
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Squat set 1
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great work. still a beast.
Yer just an older and greyer one. LOL
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