After 4 long months coming back from complete instability, I can now bench the bar with no AC pain whatsoever.
You all should see the external rotations I can crank out with the 2.5 lb disc.
I challenge anyone to 2.5 lb standing external rotations for reps.
ElbowStrike
[quote]ElbowStrike wrote:
After 4 long months coming back from complete instability, I can now bench the bar with no AC pain whatsoever.
You all should see the external rotations I can crank out with the 2.5 lb disc.
I challenge anyone to 2.5 lb standing external rotations for reps.
ElbowStrike[/quote]
Injuries suck man, they take some perseverance. Do you plan on increasing the weight for the external rotations?
[quote]itsthetimman wrote:
Injuries suck man, they take some perseverance. Do you plan on increasing the weight for the external rotations?[/quote]
Do they ever. I’m trying to take the rehab slow, rather than doing the “stupid young man” thing (which I am), and thinking if I just push through it and it’ll get better on its own.
Following the guidelines from athletic therapy back in college, I’m starting at 2x12 and working up to 3x40 before increasing the weight.
I was able to get a single session with a competent physiotherapist about 3 months into the injury, who found the source the stabilizer weakness and atrophy were from pinched nerves in my neck. My shoulders didn’t even begin to improve until I started working on my “deep neck flexors”.
I started with just the weight of my arm, with standing YTWL’s and rotations lying on my side.
Progressed to standing rotations with my arm parallel to the ground (3x6, arm only).
Now I’m at:
YTWL’s 3x12 @ 3lbs
Standing rotations 3x30 @ 2.5lbs
Reverse pec dec 3x25 @ two plates
Seated DB shoulder press 3x12 @ 25 lbs (restricted ROM)
Knee push-ups plus 3x12
All are “clean” reps as I’m teaching my body proper motor patterns. The moment my form isn’t 100% I terminate the set.
Also replaced all chest work with pec stretches and replaced all back work with cable rows and shrugs.
Hopefully in 8-12 weeks I’ll be able to bench more than just the bar! 
ElbowStrike
[quote]hardgnr wrote:
austin_bicep wrote:
elusive wrote:
*P.S. Hey Austin, whats your leg routine look like?
Well I used to do a lot of squating but my legs never really responded well, maybe it’s because I’m 6’2" but I could never get them to grow well. So due to that, and a kneee injury I dropped squats out of my routine. I found hack squats and the plate loaded squat machine hit my quads much better. My routine looks something like this.
That is interesting. My legs are a weak point, but I put it down to not enough weight on the bar. My ass grows though. [/quote]
Same here. I seem to have no problems growing my ass though.
Anyways, I’m hoping to hit 230 in a couple of months. My large shirt are all starting to get real tight in the chest and shoulders, so I know I’m growing in the right way.