I checked my ego at the door today and decided to do most of my accessory work unilaterally with extremely strict form. In order to try to re-establish the mind/body connection and actually watch the muscles working in my wonky shoulder, as Punnyguy suggested, I trained shirtless in a sports bra. Ugh. I felt a wee bit self-conscious as I’m not a showboater type and feel like I’m trying to draw attention to myself in scant attire.
Here’s the rundown:
Flat bench . . . worked up to 8s at a very uninspiring weight. Holding steady for the time being.
Lying “L” cuff work
Seated cuff rolls
One-arm seated row
Paused seated row
One-arm tricep pushdown
One-arm overhead tricep extension
Standing straight-bar lat pulldown
Standing cable external rotation . . . even unweighted, can’t do at all in affected shoulder except for a very narrow range of motion
pecs in the pec deck [/quote]
Where’s the vids???
Can you do the pink dumbbells for the external rotations? Hell, do 'em without any weight if you need to. Hang in there, and if you can’t make it work, consider PT. Maybe then can activate the muscle with electro=-stim?
Snap in sexy sports bra?
we might be on to something here
seriously as a smart analytical woman you know what needs to be done. as a warrior you know where you’re heart is. find the groove between the 2 that will allow you to lift forever.
You’re such a driven and intense lady. I think I might “get” why time off/training light bugs the hell out of you. Does it help to think of it as an investment in the future?
Ya’know that whole “delayed gratification” thing we try to teach our kids?
I know you hate having to think of yourself as “rehabbing”. This shit gets so old so fast. I hope you can battle against having it suck the joy out of a training for you.
Also, I’d suggest buying a really cute sports bra if the world is gonna see it. Might as well take this one all the way.
Today was a whole lotta rehab and shoulder/upper back work. Blah, blah, blah.
But it went really well. I further lowered the weights and maintained extremely strict form with pauses on every rep. And I think my rear cuff muscles are working. The minute I overload them, the other muscles take over and I experience pain and weird form violations. So the answer is simple: stay light for now.
So I’m feeling good. I’m still looking forward to meeting with my PT this week and getting his feedback.
Booked my tickets to go watch my coach compete at USAPL Masters Nationals in Atlanta later this month. I will only be able to see Sunday’s sessions, but I am extremely excited.
Hm…interesting reading in here as always. And quite informative!
I know, that you know what’s best for you re: the shoulder - so i’m just following along and hearing you out. Sounds like things are looking up though on that front. So congrats! And I’ll also be interested to see what the PT says. Wishing you the best as always!
Btw, 45lb weighted hypers is no joke, woman! Damn!
