[quote]kpsnap wrote:
Which means that the best I will be able to bench at my meet next month will be 47.5 kg at a bodyweight of roughly 50 kg. Not impressive. But it’s the best I can hope for at this point.[/quote]
Actually, I am impressed. I’m only one person, but that is better than zero.
I think you are being smart. Be very conservative with bench in order to preserve everything else that you’ve worked so hard to get back.
[quote]kpsnap wrote:
I did DB work today. Bottom line is that my recovering shoulder is discernibly weaker, less stable, and tighter than my other one. In addition, I found flat bench DB pressing to be painful and tricky as far as tracking properly with my bad shoulder. I even have doubts as to whether all the cuff muscles are working. Consequently, I’m going to stop adding pounds to the bar in bench at this point in an effort to buy time to strengthen surrounding muscles and stave off another potential injury.
Which means that the best I will be able to bench at my meet next month will be 47.5 kg at a bodyweight of roughly 50 kg. Not impressive. But it’s the best I can hope for at this point.[/quote]
Smart - very smart. P/L fame is fleeting, but re-injuries can last a lifetime.
Snap, have you ever done movements like the one in this video? They focus on those little muscles in the shoulder and upper back.
Thank you for that, Git. A lot of those moves are new to me and will provide a next step for strengthening. Interesting how each exercise is initiated by a scap retraction.
Must do. Must do.
[quote]kpsnap wrote:
Thank you for that, Git. A lot of those moves are new to me and will provide a next step for strengthening. Interesting how each exercise is initiated by a scap retraction.
Must do. Must do.[/quote]
Take a lenghtly look through the sticky and you will find beacoup benefical shoulder exercises including these.
I’d still cheer you on with pompoms.
you’ve progressed so much on other stuff don’t beat youself over this, and knowing you, it’s not from a lack of trying 
What git and the dog said, prehab sucks and is boring but will do you a world of good.
x2 on above, I do something similiar before each upper day.
Your wide stance and hitting depth (and below) is beyond me, I need to foam roll and stretch lower body more often.
Good depth on the squats. And, if NL os going to cheer you on with pom-poms, would you please get a photo of that?
doing dumbell bench until all your muscles are engaged again sounds good to me. I do that shoulder prehab as part of my workout every day. should help significantly
Sorry to hear about the frustrations. You have come so far, so fast, though. It really is inspiring!
The great news is…you have an incredible work ethic, are hardheaded and this is just another curve in the road. This will all, very soon, be in the rear view mirror.
Beautiful morning here today.
Today was squat day. And I did all my sets with a wide-leg stance. I had a little trouble with speed. But got all my reps no problem.
Squat
5/45
5/95
4/115
3/130
2/140
1/155 knee wraps
2/170 full gear
2/175
2/180
1/190
Reverse Band Squats
3/230
3/235
Sumo DL
5/135
3/3/175
Here’s uninspiring vid. Still shooting my hips on the first rep. Trying to fuck the bar better like Meat has advised Kimba to do. This just isn’t my lift although I can’t figure out why.
GMs
8/45
3/6/75
Ended with good girl/bad girl, lying hammie curl, and standing calf raise.
What day is the meet? I don’t know if I’ll ref or not.
I just mailed my entry form - how about you?
Musings of a clueless one when it comes to deadlift: I thought sumo stance was supposed to get your hips closer to the bar at liftoff. Your hips are still pretty far away. Maybe wider and toe pointy-out-er? The ones you did looked solid nonetheless, just not that much different from conventional as far as hips and back go.
the meet is march 12 PMPM…A Saturday I believe
ooh i found this finally - thought you might enjoy:
[quote]Carl Darby wrote:
Musings of a clueless one when it comes to deadlift: I thought sumo stance was supposed to get your hips closer to the bar at liftoff. Your hips are still pretty far away. Maybe wider and toe pointy-out-er? The ones you did looked solid nonetheless, just not that much different from conventional as far as hips and back go.[/quote]
I think Carl may be right correct. Try to start the pull with your hips lower, and think about firing your glutes and keeping the weight back on your heels from the very first moment of the pull. This helps keep the deadlift a posterior chain move, rather than just a lower back fuckerupper I am preaching from experience here unfortunately.
Since you’re about a month out when will you set your meet numbers?
[quote]JoeGood wrote:
Since you’re about a month out when will you set your meet numbers?[/quote]
Now.
Here’s what I’m thinking in pounds:
Squat:
181.5 open
192.5 or 198 second
203.5 or 209 third (either is a PR and USAPL state record for my size/age)
Bench:
93.5 open
99 second
104.5 third
DL
225.5 open
236.5 or 242 second
247.5 or 253 (either is a PR and USAPL state record for my size/age)
