Did a shitload of upper body training today. Several people have given me training advice, so I’m trying to work some new things in.
Flat Bench
8/45
5/55
5/65
5/75
5/80 Hard and ugly. Trouble with stability, although I got them all.
1/85
1/90
I was pleased with the 90 lb. My best ever raw bench was 99 lb. It’s just not my strong suit.
As accessory work, I did a ton of stuff: close-grip bench, pecs on the pec deck, paused seated row, skulls, standing hammer curl.
Then, for grins, I tried power cleans. Oh my.
8/30
8/40
Just don’t have the stength for these yet. I used to be able to clean 88 lb. I don’t know whether it’s the upward row-esque nature of this move or what. But my shoulder doesn’t like 'em.
Then a host of cuff stuff: lying rear delt, lying paused DB row, lying DB straight back movement, and shoulder punches.
Finished things up by trying OH DB press. I was able to manage 10-pounders, which is an improvement over the last time I tried these. Huge weakness in OH pressing still.
Snapper, I like this last training session alot. Not only did you get 1 at 90, but you hammered through lots of rehab-y type stuff. I want to try power cleans now!
[quote]kpsnap wrote:
It wasn’t near me. Just the fourth fire INTENTIONALLY started in my little district in the last month. (I work for the fire department so I’m privy to such information.) Today’s snow should help some with the dry conditions!
[/quote]
I hope they were things that got out of control accidentally…
[quote]kpsnap wrote:
It wasn’t near me. Just the fourth fire INTENTIONALLY started in my little district in the last month. (I work for the fire department so I’m privy to such information.) Today’s snow should help some with the dry conditions!
[/quote]
I hope they were things that got out of control accidentally…[/quote]
Fyi Ms. Snap, I’ve added the overhead shrug into my shoulder health repertoire.
(The article explains the face pull well, and probably why I’ve never gotten any benefits from them -too easy to do them as a “movement”, w/o activating the proper musculature/desired joint position, for me anyway.)
I didn’t train like a hockey parent today. It was my first time doing conventional DL in three weeks. After all, I can only put it off for so long, right? I hit the requisite reps but felt done-in by the time I was finished pulling even though I had a whole litany of accessory work still to do. I ended up bailing.
RDL
8/45
Conventional DL
5/95
5/115
4/140
3/165
2/190 shitty form. But it’s my shitty form. So there.
Speed DLs
3/3/160
Moved on to accessory work.
Squat
5/95
5/115
4/130 knew I wouldn’t get the fifth rep so I didn’t even try . . . decided to lower the weight
3/125 fail on #4 . . . WTF?
Decided to hold off on accessory work until tonight when I’m back to my super strong self.
I’m currently in school for physical therapy-and have worked in the clinic for the past few years. I have to tell you, following through your rehab to present has left me with lots of opportunities to drop my jaw. The fact that you have come back and are now power cleaning…POWER CLEANING! and benching!! is astounding. Don’t lose sight of the fact that you and that hot little shoulder of yours are, quite extraordinary.
I really enjoy your consistency and attention to detail—keep at it mama!
Punnyguy: Thank you for the article link. It’s quite detailed!
Ecogenx: Yes, my son is a “practice player” on a AAA team this spring. Will have the summer off, then try out for a team in August/September.
FarmerBrett: Yes, I generally am a morning trainer. But I’ve been known to vary my schedule as dictated by other obligations.
Nikki: I speak only the truth. Or my truth.
Cholulalula: Thank you for visiting. My recovery has been extremely positive given the severity of my injury and the fact that I’m not [exactly] 20 years old. I was able to do a PL meet six months post-op with a very, very light bench press.
Today is the one-year anniversary of my shoulder surgery. Damn! I’ve done so well. While I have some residual weakness, especially with OHPing, I couldn’t be more pleased with my outcome.
I did, in fact, make it back to the gym to do my accessory work tonight.
RDLs
5/95
3/5/115
Bentover BB Rows
5/45
3/5/75
GMs
5/45
5/65
3/5/80
Paused DB Shrugs
3/5/40 . . . too light
Finished up with lat pulldowns and a few (4) neutral-grip pullups.
One year post surgery! That’s awesome. And you are still able to bench and you are working on power cleans! I think it will continue to come along. When you think about it, there’s so much that goes into a comeback, besides the obvious healing of the physical injury. Slow and steady wins this one. Keep at it Snap!
happy anniversary! glad that you can take some pleasure in how far you have come. rehab work is sucky but you have been doing it and onwards and upwards from here. you can surely bench more than me and i’ve never had shoulder problems in my life.
Happy anniversary snap. Must have had a good doctor, most people I know who’ve had shoulder surgery and are never they same or we have crappy doctors in Kansas City.
